Exercise #101 – Energize Feet and Ankles, Part 3



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.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)


“The space between Heaven and Earth
Is it not like a bellows?
Empty, and yet never exhausted
It moves, and produces more.”
Tao Te Ching #5, translated by www.Taoism.net


This exercise will gently loosen your ankle joints.   Visualize your ankles as being soft and rubbery so that you can stay relaxed throughout the exercise.  Since you will not be matching your breaths to your heel circles, take about 3 breaths in and out through your nose expanding your diaphragm on the inhalations and tightening your abdomen on the exhalations before you begin.  Repeat the 3 slow, thoughtful breaths at the end of the exercise too.

 Heel circles:

  1. It isn’t necessary to match your breathing with this exercise so take a few slow, thoughtful breaths before you begin.
  2. Slide your left foot out to the side of your chair balancing the weight of your foot on your big toe.
  3. Circle your heel counterclockwise and then clockwise at least 12 tiimes i.e. 6 times in each direction.
  4. Change feet and repeat with your right heel for the same number of times. 
  5. If your ankles still feel stiff, repeat with both feet again.


Ear pressure points: 


  •  Click on the illustration above to enlarge the view.  Locate the point labeled “ankle”.
  • Massage around that spot with your thumb for a full minute, then press firmly for another minute.
  • If you wish, you may change to your other ear and repeat.


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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