Welcome to Healing Tai Chi!
…the award-winning blog of seated Tai Chi and Qigong exercises to inspire health care professionals, caregivers and individuals seeking to balance mind, body and spirit.
(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)
“The valley spirit, undying
Is called the Mystic Female
The gate of the Mystic Female
Is called the root of Heaven and Earth
It flows continuously, barely perceptible
Utilize it; it is never exhausted.”
Tao Te Ching #6:1-3 translated at http://www.taoism.net
This week’s exercise involves leaning from side to side while releasing our breath in three controlled puffs. As always, consult your health care professional before trying any new exercise particularly if you have any back, shoulder or neck problems for which you are being treated.
Side to side leans with controlled breathing:
- Begin as usual sitting up straight with your feet flat on the floor, legs shoulder-width apart, back fully supported by the back of your chair.
- Breathe in and out through your nose 6 to 12 times slowly and very relaxed.
- Breathe in again through your nose as you lace your fingers. Breathe out through your mouth and lift your arms overhead.
- Breathe in again through your nose and lean slightly over to your left releasing a bit of your breath as you do so.
- Lean over a bit further and release a little more of your breath.
- Now, lean as far as you safely can and release the rest of your breath.
- Breathe in through your nose as you return slowly to the upright position.
- Lean to your right and repeat the graduated leans and the controlled breathing. Return again to the upright position as you breathe in through your nose.
- Continue alternating sides for 3 sets if possible.
- Locate the acupressure point labeled St 36 on the illustration above from Michael Reed Gach’s Acupressure’s Potent Points.
- Press firmly on these points on both legs that are 4 finger-widths below your knees on the outside of the leg for no less than a full minute at a time.
- To test that you are in the correct place, flex your feet. If you have your fingers directly on this point, you will feel the muscle moving.
- Mr. Gach also recommends fisting your hands and rubbing up and down on the outside of your legs (just to the side of your shinbones) twice a day if you can make the time. This massage will tone the body and reduce the pain and stiffness of arthritis.
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.
Seated Taiji and Qigong
Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body and Spirit
Cynthia W. Quarta
Foreword by Michelle Maloney Vallie
Published by Singing Dragon
Paperback: £15.99 / $24.95
February 2012, 246mm x 173mm / 10in x 7in, 208pp
ISBN: 978-1-84819-088-7, BIC 2: WSTM VFMG VFJD
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Keep your little dancers learning and busy at Millicent’s blog: http://millicentmouse.wordpress.com
This week’s featured item from the Healing Tai Chi Store:
This week’s health article: http://www.prevention.com/health/health-concerns/8-myths-about-arthritis-busted
This week’s natural rememdy: http://www.all4naturalhealth.com/arthritis-in-fingers.html
This week’s exercise video:
The exercises in this blog are intended for educational purposes only. Always consult with your health care provider before beginning a new exercise program.