Exercise #83 – Energize the Gateway between Mind and Body 1


Welcome to

Healing T’ai Chi

…the award-winning blog of exercises to balance mind, body and spirit for people of all ages and levels of fitness.

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“The valley spirit never dies;
It is the woman, primal mother.
Her gateway is the root of heaven and
It is like a veil barely seen.
Use it; it will never fail.”
Tao Te Ching #6, translated by Gia Fu Feng and Jane English


Logo re-sized, tinyChinese medical practitioners believe that the neck and upper shoulder area constitute the gateway between mind and body and their interactions.  Because tension often settles in this area the exercise below is one you will want to use often.  

  1. Sit as usual with your feet flat on the floor shoulder-width apart.  Tuck your hips under you so that your back is completely supported by the back of your chair.  If your legs are too short to reach the floor, put a foot rest under your feet for the duraation of the exercise.
  2. Tilt your head forward toward your chest as you breathe out.
  3. Breathe in and return your head to the upright position.  Breathe out again and gently lower your head backward.  (If you have had a serious neck injury and/or surgery, consult your physician before using this exercise.)
  4. Breathe in again and return your head to the upright position.  Continue lowering your head to your chest and then backwards at least 6 times.
  5. Let your head bend over toward your left shoulder as you breathe out.  Then, breathe in and return your head to the upright position.
  6. Continue alternating left and right at least 6 times.  Sit quietly and breathe in and out slowly and with concentration for a few seconds.

Use the pressure point Shoulder Well (GB21) to enhance your exercise session.

 back of head, neck and shoulders

(illustration from Acupressure’s Potent Points)
  • You can find this effective point at the top of the shoulder one to two inches out from the base of the neck which is the tightest spot on the muscle.
  • Press firmly on this point for at least 30 seconds on each shoulder.

Benefits:  Use this point often to relieve a stiff neck, shoulder tension, irritability and poor circulation.

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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~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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