Exercise #255 – The Eight Brocades, Pt. 3


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…the award-winning blog of seated Tai Chi (Taiji) and Qigong exercises for people of all ages and levels of fitness to manage stress and balance mind, body and spirit.

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Quarta Seated Taiji and Qigong 9781848190887Please check out our website for seated exercise books and books on the history of ballet for young dancers.

 

FREE weekly seated exercise and acupressure point.

Raise Each Arm to Regulate Your Spleen:

  1. Begin as usual seated in a comfortable chair with your feet flat on the floor and your back fully supported by the back of your chair.
  2. Breathe in and out deeply, slowly and thoughtfully for 6 to 12 times.
  3. Breathe in through your nose then lift one hand to the side and higher than your head with the palm facing the ceiling as you breathe out through your mouth.
  4. At the same time, lower your other hand toward the floor with your palm facing downward.
  5. Breathe in through your nose again as you return your hands to your lap.
  6. Breathe out again as you raise the opposite hand overhead and to the side and drop the other toward the floor.
  7. Breathe in as you return your hands to your lap and continue alternating which arm is higher than your head and which is down by your side.

Sea of Energy (CV 6):

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  • Locate the acupressure point labeled CV 6 on the illustration above from Michael Reid Gach’s book, Acupressure’s Potent Points.
  • Press firmly on this point with the fingers of both hands while you breathe in and out slowly through your nose.
  • Hold this point while breathing in and out through your nose and concentrating on clearing all toxins and negative emotions from your body for about 5 minutes.

Don’t forget to drink water after you finish the exercise or at any time you feel thirsty.  Word of Caution…If you have kidney problems, follow the advice of your physician as to the amount of water you can safely drink.

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This week’s health article:

http://www.webmd.com/pain-management/guide/chiropractic-pain-relief

This week’s exercise video:

This blog is intended for educational purposes only. Please consult with your health care provider before beginning a new exercise program.

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Exercise #249 – Exercise and Acupressure Point for Seasonal Allergies, Part 3


Welcome to Healing Tai Chi

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…the award-winning blog of seated Tai Chi (Taiji) and Qigong exercises to manage stress and balance mind, body and spirit for people of all ages and levels of fitness.

cynthiaquarta_dot_wordpress_dot_com

~Please check out our newly re-designed Healing Tai Chi Store   for books on seated exercise and the history of dance for young dancers~

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Your FREE weekly exercise

Exercise for post-nasal drip:

  1. Begin as usual, sitting in a comfortable chair in a quiet place in your home.  Make sure your back is fully supported by the back of your chair.
  2. Breathe in and out through your nose 6 to 12 times while concentrating on the breath as it moves in and out of your lungs.
  3. Place the thumbs of both hands behind your ears.  Trace the line of your jaw downward with your thumbs until you reach the top of your throat.
  4. Slide or gently tap your way down to the base of your throat.  Repeat the movement for 6 to 12 times.

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Penetrate Heaven (B 7):

pressure point B7

  • The acupressure point on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Point, that we are looking for is on the upper side of the head and labeled B 7.
  • Press firmly on this point for at least a full minute while breathing in and out through your nose slowly and thoughtfully.
  • You may use this point at any time during the day when you are feeling congested.

Benefits:  This acupressure point is particularly beneficial for reliving headaches, head congestion or a stuffy nose and sinuses.

Don’t forget to drink water after you finish the exercise or at any time you feel thirsty.  Word of Caution…If you have kidney problems, follow the advice of your physician as to the amount of water you can safely drink.

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This week’s health article:  

http://www.webmd.com/allergies/default.htm

This week’s exercise video:

This blog is intended for educational purposes only. Please consult with your health care provider before beginning a new exercise program.

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Exercise #199 – Arthritis Exercises and Acupressure Points, Part 15


 

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)

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“Sages do not accumulate
The more they assist others, the more they possess
The more they give to others, the more they gain.”

Tao Te Ching #81:2 translated at http://www.taoism.net

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This week’s exercise will reduce pain and relieve stiffness in your ankles and feet allowing you to walk more comfortably.  Depending on the design of your chair, you may have to slide forward a bit so that you can get your leg out to the side of the chair.   As always, consult your health care professional before practicing any new exercise.

Ankle circles:  

  1. Begin as usual with your feet flat on the floor, shoulder-width apart.  Your back should be supported fully by the back of your chair for the preparatory breaths.
  2. Breathe slowly and thoughtfully in and out through your nose from 6 to 12 times.
  3. If necessary, scoot forward on  your chair and move your left leg out to the side of your chair.
  4. Balance your left foot on your big toes.  Circle  your heel clockwise and then counterclockwise for 12 times in each direction while breathing naturally in and out through your nose, In other words, don’t try to time your breaths with the ankle circles.
  5. Return your left leg to the front of your chair then slide your right leg out to the side of the chair and repeat the ankle circles with your right leg for the same number of times.
  6. Return to  your beginning position and repeat step #2 to complete the exercise.
High Mountains (B 60)

  • Locate the acupressure point B 60 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Sit on your chair or on the bed.  Bend the knee of your left leg so that you can reach this acupressure point comfortably.
  • Press firmly on this point for at least a full minute.  Change legs and repeat on the other foot for the same amount of time.
Benefits:  This effective acupressure point will relieve pain and stiffness in your ankles as well as reducing pain in your thighs and lower back.

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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Seated Taiji and Qigong:

Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body

Cynthia W. Quarta
Foreword by Michelle Maloney Vallie

Published by Singing Dragon

ORDER NOW!

 

(please click on the book cover above for more information and to order)

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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This week’s featured item from the Healing Tai Chi Store:

 http://www.healingtaichi.com/3-404276-B001OSC4EW-Scott_Cole_Discover_Tai_Chi_for_Back_Care_Gentle_Workout.html

Scott Cole: Discover Tai Chi for Back Care Gentle Workout

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Introduce your little dancer to Millicent’s blog:  http://millicentmouse.wordpress.com

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This week’s health article:  http://www.prevention.com/health/emotional-health/acute-stress-may-be-good-your-health

This week’s natural remedy:  http://www.all4naturalhealth.com/stress-tea.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.

Exercise #197 – Arthritis Exercises and Acupressure Points, Part 13


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)

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“The Tao of Heaven
Is like drawing a bow
Lower that which is high
Raise that which is low
Reduce that which has excess
Add to that which is lacking.”

Tao Te Ching #77:1 translated at http://www.taoism.net

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This week’s exercise again works the hip joint, loosening and strengthening.  The stretch also benefits thigh and lower leg muscles as well as the knee and ankle joint.  Remember to proceed cautiously with each new exercise and check with your health care provider particularly if you have had a recent injury or surgery.

Bow stance stretch:

  1. Begin as usual sitting with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.  Breathe in and out through your nose for 6 to 12 breaths as you relax and center.
  2. Turn  yourself to the right so you are angled on your chair.   Breathe in through your nose, then as you breathe out through your mouth stretch your left leg out to the side slightly behind you.  Try to keep your foot flat on the floor and don’t lock your knee.
  3. Return your leg back to a bent position next to your other leg.  Breathe in again through your nose.
  4. Continue stretching your left leg for 6 stretches breathing in and out syncing your breath with your leg stretches.
  5. Angle yourself to the other side so that you can comfortably stretch out your right leg and repeat the same number of stretches and returns as you did with your left leg.

 Supporting Mountain (B 57):

  • Locate the pressure point labeled B 57 on the illustration above from Michael Reed Gach’s wonderful book, Acupressure’s Potent Points.
  • Press firmly on these points for no less than a full minute as often during the day as necessary.  If you experience cramps in your lower leg/calf during the night, use this acupressure point just before bedtime.
  • This point will also relieve knee pain, lumbago and swelling of the feet.

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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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

http://jkp.com/catalogue/book/9781848190887/review/

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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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Visit the blog written just for young readers and dancers:  http://millicentmouse.wordpress.com

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/79-301668-B0000AKCKO-Namaste.html

Namaste

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This week’s health article:  http://www.prevention.com/health/health-concerns/natural-medicine-arthritis?page=2

This week’s natural remedy:  http://www.all4naturalhealth.com/what-is-homeopathic-medicine.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.

Exercise #189 – Arthritis Exercises and Acupressure Points, Part 5


 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)

~~~~~~~~~

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

http://jkp.com/catalogue/book/9781848190887/review/

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“Gold and jade fill up the room
No one is able to protect them
Wealth and position bring arrogance
And leave disasters upon oneself.”

Tao Te Ching #9:2 translated at http://www.taoism.net

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This week’s exercise stretches, arms, shoulders and spine.  As always, breathe in time with your movements, move slowly and carefully particularly if you have severe arthritis, have experienced a recent injury or surgery.  Depending on your situation, you may want to check with your health care provider before trying this exercise.

 

Overhead stretches:

  1. Begin by sitting as usual with your feet flat on the floor, shoulder-width apart, back supported by the back of your chair.  Make sure your back is straight and that you aren’t slumping.  Take about 6 slow, thoughtful breaths in and out through your nose before you begin.
  2. Lace your hands as you breathe in through your nose again.  As you lift your hands overhead, palms down, breathe out through your mouth.  If you can’t lift your arms overhead, just lift them as high as is comfortable and follow the rest of the steps.
  3. Breathe in through your nose again with your arms overhead, then breathe out slowly through  your mouth as you stretch your arms upward fully without locking your elbows.  At the same time, you should be stretching your torso upward as well.
  4. With your arms stretched overhead, breathe in through your nose and then return your hands to your lap as you breathe out through your mouth.  In other words, your breaths in will correspond to stationary positions while breathing out occurs when your arms are moving.
  5. Continue swinging your arms overhead and stretching arms and torso for a total of 6 to 12 times, remembering to breathe with your movements.
  6. If you wish, you can rest for a few moments while breathing in and out slowly through your nose and then repeat the sequence.

Crooked Pond (LI 11):

  • Locate the acupressure point labeled LI 11 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • You can press on each point separately or cross your arms and press on the tops of the elbow crease on both arms at the same time.
  • As you gradually increase the pressure on these points, breathe in and out slowly and thoughtfully through your nose while you visualize the soothing energy moving through your elbows, upper arms and into your shoulders.
  • Using this highly effective acupressure point regularly will decrease the pain and stiffness associated with arthritis in  your elbows and shoulders.

 

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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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the righthand column.

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Visit the blog just for little dancers with your little dancer:  http://millicentmouse.wordpress.com

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/4-301668-B00548I03C-Dragon_Karma_The_Ultimate_Martial_Arts_Music_Collection_Oriental_Tai_Chi_Karate_Kung_Fu_Jujitsu_Tae_Kwon_Do_Tibetan_Songs_and_Asian_Music_for_Inner_Power_Ultimate_Oriental_Music_Collection_f.html

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This week’s health article:  http://www.prevention.com/health/health-concerns/arthritis-relief-just-add-water

This week’s natural remedy:  http://www.all4naturalhealth.com/rheumatoid-arthritis-nutrition.html

This week’s exercise video (please click on the link below):

http://www.ehow.com/video_4982062_seated-leg-circle-exercises.html

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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Exercise #188 – Arthritis Exercises and Acupressure Points, Part 4


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 (for themselves or others.)

9sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

~~~~~~~~~

My new book is now available!

 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

 http://jkp.com/catalogue/book/9781848190887/review/

More about the author at this link: http://cynthiaquarta.wordpress.com

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“Plan difficult tasks through the simplest tasks
Achieve large tasks through the smallest tasks
The difficult tasks of the world
Must be handled through the simple tasks
The large tasks of the world
Must be handled through the small tasks
Therefore, sages never attempt great deeds all through life
Thus they can achieve greatness.”

Tao Te Ching #63:2 translated at http://www.taoism.net

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The exercise for this week involves only the shoulders.  Shrugs and shoulder circles loosen the muscles in the neck and the shoulders.  As always, if you have had an injury or surgery on your neck or shoulders, be careful with the movements and consult your doctor before you begin this exercise.

Shoulder Shrugs and Circles:

  1. Begin sitting as usual with your feet flat on the floor, shoulder-width apart.   Breathe slowly and thoughfully in and out through your nose for about 6 breaths.
  2. Bring your shoulders up toward yoru ears as you breathe in through your nose.  Drop yoru shoulders quickly as you breathe out through your nose.  Complete your breath out before you lift your shoulders again.
  3. Repeat the shoulder shrugs for a total of 6 to 12 times.
  4. Now, circle your shoulders to the back as you breathe in and out naturally through your nose.  Don’t try to time your breaths to the movement of your shoulders.  Continue to circle back for a total of 6 to 12 times.
  5. Reverse the direction of your shoulder circles for a total of 6 to 12 times.  If you circled your shoulders 6 times in #4, then circle in the reverse direction (to the front) for the same number of times.  Remember…don’t try to time your breaths with the shoulder circles, just breathe in and out naturally.

Three Mile Point (ST 36):

  • Locate the acupressure point labeled St 36 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • This point is one finger-width to the outside of the knee cap and four finger-widths below the knee.
  • Press firmly on this point for no less than a full minute as you breathe in and out through your nose slowly and thoughfully.
  • You can use this acupressure point often to relieve the pain of arthritis and strenghten the body in general.

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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Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/3-404276-B000MGAUKW-Tai_Chi_for_Osteoporosis_DVD.html

Tai Chi for Osteoporosis DVD

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Introduce the little dancers in your family to Millicent’s blog:  http://millicentmouse.wordpress.com

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This week’s health article:   http://www.prevention.com/health/diabetes/10-diabetes-friendly-meals-beat-belly-fat

This week’s natural remedy:   http://www.all4naturalhealth.com/diabetes-herbs.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.

Exercise #183 – Exercises and Acupressure for Nausea and Indigestion, Part 5


 

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 appearance of great virtue
Follows only the Tao
The Tao, as a thing
Seems indistinct, seems unclear

So unclear, so indistinct
Within it there is image
So indistinct, so unclear
Within it there is substance
So deep, so profound
Within it there is essence.”

Tao Te Ching #21: 1, 2 translated at http://www.taoism.net

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This week we continue to study and learn the acupressure points and breathing for stomachaches,  indigestion and nausea.  Our acupressure point this week is the Inner Gate (P6) acupressure point which is located on the arm.  Always begin your session with a few slow, deep, thoughtful breaths while seated comfortably in your favorite chair in a quiet area of your home or office.

Healthful breathing and the Inner Gate (P6) Acupressure Point:

  1. Sit comfortably with your back supported by the back of your chair, feet flat on the floor shoulder-width apart.  Take 6 slow thoughtful breaths in and out through your nose.
  2. Locate the Inner Gate acupressure point on the illustration below from Michael Reed Gach’s book, Acupressure’s Potent Points.
  3. This point is located on the inside of the arm approximately in the middle of the wrist area.  It is about 2 1/2 finger widths above the wrist (i.e., moving up your arm toward the elbow).
  4.  Press firmly on this point with the thumb of your other hand for no less than a full minute.  Frequent use of this point will relieve indigestion, nausea, anxiety and stomachaches.

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.

~~~~~~~~~

Sign up for instant delivery of each new blog post to your email inbox by typing in your email address in the upper corner of the right hand column.

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This week’s featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/3-404276-0975055143-Tai_Chi_For_Arthritis_DVD.html

Tai Chi For Arthritis DVD

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Keep your little dancers busy after school and on the weekends at Millicent’s blog:  http://millicentmouse.wordpress.com

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Health Tip of the Week:  http://www.prevention.com/health/health-concerns/artichoke-and-indigestion?quicktabs_qt_most_popular_health=1

Home Remedy of the Week:  http://www.all4naturalhealth.com/indigestion-remedies.html

Exercise video of the week (please click on this link):   v24256031AkaFjn4X

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Learn ancient health secrets to reduce stress.  Download your copy of T’ai Chi in a Chair ebook now available for your Kindle, http://www.amazon.com/dp/B0051U9N4S, your Nook, http://www.barnesandnoble.com/w/tai-chi-in-a-chair-cynthia-quarta/1031408662?ean=2940012924278&itm=1&usri=tai%2bchi%2bin%2ba%2bchair, or your PC, http://www.scribd.com/doc/55904253/Tai-Chi-in-a-Chair

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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.