Exercise #109 – Energize and Strengthen Your Back, Part 7



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)


“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.Taoist.net


 We are going to lean over again in this exercise with a slight change in the way we return to the upright position.  Once again, if you get dizzy when leaning over, adjust the lean until it is comfortable for you.  As you practice this exercise, pay attention to the timing of your breathing and concentrate on the flow of energy by visualizing the  movement of ch’i from the lower abdomen through your trunk.

Forward leans with arching:

  1.  Begin in your usual postion with hips tucked under and legs shoulder-width apart.
  2. Breathe in through your nose.  As you breathe out through your mouth, “roll” your torso downward until your chest is resting on your thighs (remember to adjust this if you get dizzy).
  3. Breathe in through your nose again and arch your back.  Return to the upright position.
  4. Continue repeating the roll down and arch upward movement for at least 6 times.


Reflexology point:

  • Click on the illustration from CirclesofLight.com to enlarge the view.
  • Find the point labeled “Chests, Breast, UpperBack” on the top of the foot in the large light green area.
  • Massage on this point for 60 seconds and then press firmly on the point for another full minute. 
  • You may change feet and repeat on your left foot if you wish.
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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