Exercise #100 – Energize Feet and Ankles, Part 2



Welcome to

Healing T’ai Chi

…the award-winning blog of seated Qigong and T’ai Chi exercises to balance mind, body and spirit for people of all ages and levels of fitness.

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“Those who wish to take the world and control it
I see that they cannot succeed
The world is a sacred instrument
One cannot control it
The one who controls it will fail
The one who grasps it will lose.”
Tao Te Ching #29, translated by www.Taoism.net


We will again be flexing and strengthening our feet and ankles in this exercise.  This time your working foot will be off the floor for the entire exercise.  This will provide an additional workout for your thighs, toning and strengthening your thigh muscles.   If you can’t keep your foot off the floor for the length of time described, reduce the number of repetitions, alternating feet more frequently to allow each leg to relax in between.

  1. Begin by breathing in through your nose while both your feet are resting on the floor.  This is the same as the 2nd half of the previous exercise.  You can use the rolling up on the ball of your foot and rocking back on the heel in conjunction with the off-the-floor pointing and flexing together with #5,6 & 7 of this exercise for a complete foot and ankle workout rather than dividing the exercises into 2 separate sessions.
  2. As you breathe out through your mouth, slowly lift your left leg in front of you.  Your leg should be extended and straight but don’t lock your knee.
  3. Breathe in again as you pull your toes toward your ankle.  Breathe out and point your toe by extending your arch so that the ball of  your foot and your toes point downward.  In other words, don’t “scrunch” your toes in order to point them.
  4. Continue to point and flex your left foot while matching  your in and out breaths for a total of 12 repetitions.
  5. Change feet and repeat with the right foot for the same number of times.  If your thigh or calf feel overtight or begin to cramp, reduce the number of repetitions.
  6. Now, lift your left foot off the floor again and circle your foot 6 times clockwise, then 6 times in a counterclockwise direction.
  7. Change feet and circle your right foot 6 times in each direction.

Ear Pressure Point: 

  • Click on the illustration above for an enlarged view.   Find the points for ankle and knee.
  • You may massage on this area by grasping your ear between your thumb and index finger for a few seconds.  Then press firmly on either of these 2 points or both of them one after the other for a full minute.
  • Repeat on your other ear in the same way for the same amount of time.


 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.~


3 thoughts on “Exercise #100 – Energize Feet and Ankles, Part 2

  1. You know, I have to tell you, I truly relish this blog and the great insight. I find it to be refreshful and quite enlightening. I wish there were more blogs like it. Anyhow, I finally decided to write a comment – I just wanted to say that you did a great job on this. Cheers mate!

  2. “Exercise #100 – Energize Feet and Ankles,
    Part 2 | Chair Tai Chi” Blinds And Shades was indeed a excellent post.
    If perhaps it possessed a lot more photographs this
    would probably be quite possibly more effective. All the best -Lela

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