Healing T’ai Chi
…the award-winning blog of seated Qigong and Tai chi exercises to balance mind, body and spirit for people of all ages and levels of fitness.
“Attain the ultimate emptiness
Hold on to the truest tranquility
The myriad things are all active
I therefore watch their return.”
Tao Te Ching, #16:1, translated by ww.Taoism.net
This exercise will stretch your legs all the way from your hip joints to the soles of your feet. Your thigh will be resting on the edge of your chair so you don’t need to be concerned about straining your muscles. Always approach a new exercise cautiously and, if you have a recent injury or have had surgery in the area we are stretching, consult your health care practitioner before trying the exercises.
Bow stance to the back:
Begin sitting as usual. Take 3 slow, thoughtful breaths before you begin.
Angle yourself on your chair so that you can extend your right leg slightly behind you.
Breathe in slowly through your nose. Breaathe out through your mouth while you extend your right leg to its full extension without locking your knee. Keep your foot flat on the floor if possible. if your heel comes off the floor as you extend your leg, go only as far as you can and still keep your foot flat on the floor.
As you breathe in, bring your leg back to the original position.
Continue to extend your leg to the back at least 6 times.
Return to your forward position on your chair and breathe in and out slowly 3 times.
Angle yourself on your chair so that you can extend your left leg behind you and repeat steps 3 through 5 for the same number of times (a minimum of 6).
Return to the forward-facing position on your chair and breathe in and out slowly for a total of 3 times.
- Click on the illustration from CirclesofLight.com above to enlarge your view.
- Locate the point on the top of the foot on the outside edge labeled “Knee/Leg”.
- Massage in a circular motion on this point for a few seconds. Then press firmly on the point for at least 30 seconds. You can repeat the massage and pressure on the same foot or change feet 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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This week’s special buy at the Healing Tai Chi Store: http://www.healingtaichi.com/blended-1000-0873229525-Strength_Training_for_Seniors_An_Instructor_Guide_for_Developing_Safe_and_Effective_Programs.html
This week’s featured blog/site: http://suntaostudio.wordpress.com/2010/07/28/tai-chi-benefit/
Featured article of interest: http://www.mayoclinic.com/health/exercise-and-stress/SR00036
Find brand name products on home exercise equipment at Exercise Equipment Super Store.
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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.~