Exercise #61 – Breathe Better and Energize with Arm Swings


Welcome to

Healing T’ai Chi

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

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 “The Master observes the world
but trusts his inner vision.
He allows things to come and go.
His heart is open as the sky.”

Tao Te Ching #12, translated by S. Mitchell

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This exercise is a variation on the Backward Arm Swings described in a previous posting.  It is very effective for opening your chest and improving the depth and quality of your breathing.  After all, proper breathing habits are every bit as important as any other method of strengthening the immune system. 

Backward Arm Swings, Version 2:

Benefits – Use this exercise every day for more healthful breathing, increased energy, to uplift your spirits, and to improve your overall health.

Posture – Sit with your feet flat on the floor, legs shoulder-width apart as usual.  Tuck your hips under you so that your back is supported by the back of your shoulder.  Don’t roll your shoulders forward this time.

  1. Breathe in and out naturally as you push your arms backward.  Make sure that your tongue is behind your front teeth on the hard palate when you breathe in.  Your body is like an electrical circuit.  Close it and energy flows through you.  When you breathe out, your tongue releases and the excess, used-up energy releases outward.
  2. At the same time, grip the floor with your toes and press your heels firmly on the floor.
  3. Allow your arms to swing back to the front naturally.
  4. Continue swinging your arms in a one to two foot arc for 3 minutes.
  5. After 3 minutes begin to slow and shorten the arc gradually until your arms come to a stop.  Uncurl your toes and relax your grip on the floor.

 chest-and-head-pressure-points1Use the pressure point called Letting Go (L1) to enhance your breathing exercise.

You can find this point on the outer part of the chest, 3 finger widths below your collarbone.

 Press firmly on this point for a full minute as often as necessary.

 

Benefits:  This point is effective to relieve various breathing difficulties including asthma, chest tension and congestion, coughing and shortness of breath due to emotional distress. 

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 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

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This week’s featured blog: 

http://www.thedailybeast.com/blogs-and-stories/2009-05-11/a-radical-new-autism-theory/full/    

Featured video:  http://www.youtube.com/watch?v=C5qfLcGNuDw

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.

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

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One thought on “Exercise #61 – Breathe Better and Energize with Arm Swings

  1. Dalsukh says:

    I am doing yoga since my childhood. Now I am 78. I have been reading about all types of exercises.However, I am impressed with chines exercises like swaiso and meditation on all meridians. I read about chinese meditation-book’s tite I have started doing this meditation since few months.These exercise and massage is wonderful,easy to do and understand.
    One massage is missing in this page.Foot massage. I hope I will get that in next page.
    Sorry for spelling mistakes.As I am suffering from AMD,spell check with magnifying glass is a torture..

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