Exercise #112 – Relax and Energize Legs and Feet, 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.

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


“Let the people have no cunning and no greed
So those who scheme will not dare to meddle
Act without contrivance
And nothing will be beyond control.”
Tao Te Ching #3, translated by www.Taoism.net


 This is the second exercise in which we concentrate on our lower limbs.  Ankles will become more flexible with regular practice and at the same time the muscles of our calves and our Achilles tendons will get a good, safe stretching.


Pulling toes back:

  1. Begin sitting as usual with your back fully supported by the back of your chair (hips tucked under).  Keep your legs shoulder-width apart as much as possible throughout this exercise.
  2. Breathe in slowly and thoughfully.  As you breathe out, pull your toes off the floor slowly back toward your ankles. 
  3. When you’ve reached the full stretch, hold for 3 more breaths in and out and then slowly return your toes to the floor.
  4. Reverse and repeat with your other foot for the same number of breaths in and out.
  5. Continue to alternate feet for a total of 6 times with each foot.  Again, if your muscles or feet cramp at any time, reduce the pull until you can practice the exercise without pain or cramping.

Ear point:

  • Click on the illustration above to enlarge the view.  Find the point marked “ankle”.
  • Massage the area for 60 seconds and then press firmly for another full minute.
  • You may repeat the steps above on your other ear 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.


Download your free e-book here:  http://www.scribd.com/doc/9529497/20Minutes-a-Day-to-Energy-and-Health

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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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