Exercise #53 – Travel Ten Thousand Miles to Hold Up the Sky

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Welcome to


Healing T’ai Chi

The award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of physical fitness.


“Fill your bowl to the brim
and it will spill.
Keep sharpening your knife
and it will blunt.
Chase after money and security
and your heart will never unclench.
Care about people’s approval
and you will be their prisoner.”

Tao Te Ching #9, translated by S. Mitchell


Benefits – This exercise will help you to clear your mind and focus your energies to find answers to your problems and worries within yourself .  Remain mindful throughout the exercise thinking only of the movement of your breath and your ch’i or energy.

Posture – Begin as usual with your feet flat on the floor shoulder-width apart.  Tuck your hips under so that your back is supported by the back of your chair.  Keep your trunk lifted and your head held high so that you don’t slump.

  1. Begin with your hands resting on your lap.  Inhale and raise your arms to shoulder height.
  2. Exhale slowly then push your palms downward bending at your waist until your hands touch the floor.  If it is not possible for you to reach the floor, just lower your hands as far down as is comfortable for you.
  3. Hold for a few seconds, then inhale again and return to an upright position bringing your arms up to shoulder height.
  4. Lower your elbows so that your fingers are pointing upwards and your palms are facing away from you.  Hold this position for a few seconds or, if you can, for a full minute while you continue to slowly exhale.
  5. Return your hands to your lap and then start the exercise again for a total of 6 to 9 repetitions.

~When you finish use the exercise Centering Ch’i.  Reverse breathe by lifting your diaphragm and tightening your abdomen as you inhale.  Lift your arms over your head with your palms to the ceiling.  Slowly begin to exhale, relaxing only the lower part of your abdomen and return your arms to your sides.  Repeat for a total of 3 times.~

  chest-and-head-pressure-points1Use the pressure point, Third Eye Point (GV24.5), to further clear your mind and calm your spirit.



  • You will find this effective point on your forehead directly between your eyebrows at the indentation where the bridge of your nose meets your forehead.
  • Press firmly on this point for at least one full minute with your eyes closed while breathing slowly in and out.



Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician regarding the amount of water appropriate for your condition.


This week’s featured blog: 



Find great deals on home exercise equipment at the Exercise Equipment Super Store.

T’ai Chi in a Chair: Easy 15-Minute Routines for Beginners is now available exclusively at Barnes and Noble.


Health Tips.

The Health Shack.














~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

4 thoughts on “Exercise #53 – Travel Ten Thousand Miles to Hold Up the Sky

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