Exercise #118 – Exercise and Energize Your Legs and Feet, Part 8



Welcome to

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.

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


“Good traveling does not leave tracks
Good speech does not seek faults
Good reckoning does not use counters
Good closure needs no bar and yet cannot be opened
Good knot needs no rope and yet cannot be untied.”
Tao Te Ching #27:1, translated by www.Taoism.net


This exercise may be a bit strenuous on your thighs.  If that’s the case, go back to a previous leg or foot exercise that you were able to do easily and keep practicing.  Your muscles will strengthen if you are consistent about your practice.


Lifting ch’i with holds:

  1. Sit as usual with your legs shoulder-width apart, feet flat on the floor, hips tucked slightly underneath you.
  2. Breathe in slowly through your nose then as you breathe out through your mouth, lift your left leg slowly, knee bent.
  3. When you reach the maximum height that is comfortable for you, hold for 3 slow breaths.
  4. Now, breathe in and straighten out  your leg (while your thigh is still off the chair) and then slowly return  your foot to the floor as you breathe out.  Be sure you don’t lock your knee when you straighten it out.
  5. Change legs and repeat for a total of 6 lifts per leg alternating each time.

Acupressure point: 

  • Click on the illustration above to enlarge your view.
  • Find the acupressure point marked B48.  This potent point is called Womb and Vitals.
  • Press firmly on this point on both sides of the sacrum i.e., the large bony area at the base of the spine for no less than a full minute.  You may repeat the pressure here as often as necessary during the day.

Benefits: This point is particularly effective in relieving lower-back pain, pelvic tension, sciatica and hip tension/pain.

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 at this link:



This week’s featured blog/site:  http://joanspear.wordpress.com/2010/07/12/hokusai-says/

Article of interest: http://www.mayoclinic.com/health/meditation/HQ01070

Home Remedies: http://online.prevention.com/kitchencures/list/1.shtml

Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

Find great deals on Tai Chi, Martial Arts, Yoga, Pilates and Feng Shui products at http://healingtaichi.com

Exercise Equipment Super Store.













~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~