Exercise #146 – Ankle and Toe Stretch, Part 6

Welcome to Healing T’ai Chi


…the award-winning blog of seated Tai Chi and Qigong 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)


“The soft and weak overcomes the tough and strong
Fish cannot leave the depths
The sharp instruments of the state
Cannot be shown to the people.”


We continue stretching toes and ankles in this exercise.  Again you will be sitting with your back supported by the back of your chair, spine straight but not strained and legs shoulder-width apart.  This position allows the flow of ch’i to more easily move from the lower dan tien through the legs and to the feet and ankles.


Leg lift ankle stretch:

  1. Take 3 to 6 breaths slowly and thoughfully in and out through your nose before beginning.
  2. Lift your right leg directly out in front of you.
  3. As you breathe out through your mouth, point your toes.  Elongate the arch of your foot – don’t scrunch up your toes!  Then pull your toes back toward your ankle to flex your foot.
  4. Continue pointing and flexing 12 times.
  5. Change legs and repeat the exercise with your right foot.

Wilderness Mound (GB 40) Acupressure Point:

  • You can find this acupressure point in the large hollow that is directly in front of the outer side of the anklebone.
  • Press slowly but firmly into this point.  Hold your finger on this point for 3 to 5 minutes breathing slowly and thoughtfully in and out through your nose.
  • Change feet if you wish and repeat the previous steps on your other ankle.

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 feature item from the Healing Tai Chi store:



Introduce your kids to the blog written just for them: http://millicentmouse.wordpress.com


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Health article:  http://education.jhu.edu/newhorizons/strategies/topics/Keeping%20Fit%20for%20Learning/differently_abled.html

Natural remedies:  http://www.all4naturalhealth.com/arthritis-natural-treatment.html

Video of seated exercises (please note-you can practice this exercise lying on your bed rather than on the floor):

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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.~


Exercise #25 – Drawing Silk from the Cocoon




“People are born gentle and weak,

At their death they are hard and stiff.

Green plants are tender and filled with sap.

At their death they are withered and dry.

Therefore the stiff and unbending is the disciple of death.

The gentle and yielding is the disciple of life.”

Lao Tzu



At one time, silk was drawn from the cocoon by hand.  The following exercise mimics the movement that would have been necessary to retrieve the silken threads from a cocoon without damaging the filaments.  To draw out the silk, the movement must be smooth and consistent without jerking or changing direction too abruptly.  Too fast and the silk thread will break; too slow and the thread will stick to itself and become tangled.


Exercise #25 – Drawing Silk from the Cocoon

Benefits: The silk reeling exercise produces a state of mental relaxation in which the mind is alert but conscious of the movement of energy from the lower dan tien through the trunk and out to the fingers of both hands.

Posture: Sit in  your usual position with your feet shoulder-width apart, back supported by the back of your chair, head held high but without tension.

  1. Begin a slow breath in through your nose as you lift both arms at the same time with the backs of your wrists leading the movement.
  2. When you reach eye level and are ready to inhale, change the position of your hands so that the wrist is leading your arm movement downward.  Fingers will be pointed toward the ceiling.
  3. Breathe out through your mouth as you bring your hands back to rest on your thighs.  Make sure that the upward and downward movements are smooth and continuous.


Try the acupressure point, Spirit Gate, to enhance this relaxing exercise.


  • Spirit Gate is located on the inside of the arm on the outer edge of the wrist crease.
  • Press firmly on this point (one hand at a time) for no less than 30 seconds.  Repeat the pressure on  your other wrist for an equal amount of time.

Benefits: Use this pressure point whenever you are feeling nervous or anxious.  This potent point also relieves emotional imbalances, fear and forgetfulness.


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



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 regarding the amount of water appropriate for your condition.




This week’s featured blog:  http://healing.about.com/cs/holistictherapies/a/uc_eft_emotions.htm



Other Related Health Topics and Fitness Products:


Other Informative Sites and Blogs:

·     http://callierlibrary.wordpress.com

·     http://discoverandrecover.wordpress.com

·     http://www.post-polio.org

·     http://www.bottomlinehealth.com

·     http://www.dsusa.org

·     http://www.americanheart.org

·     http://www.msassociation.org

·     http://www.padcoalition.org

·     http://www.diabetes.org

·     http://www.arthritis.org

·     http://www.breastcancer.org















Carnival of Healing #147

I am excited and honored to host a Carnival of Healing for the first time. Thank you, Phylameana, for giving me the opportunity to participate. 


I’ve been teaching T’ai Chi for many years.  While Activities Director at a local Assisted Living Community, I developed a program of seated exercises based on the Yang T’ai Chi form.  This program was so successful that a book describing the exercises was published by Fair Winds Press in 2001.  T’ai Chi in a Chair is still available through Barnes and Noble and in three foreign editions.


My students have ranged in age from college students to the elderly, in levels of fitness from martial arts instructors to couch potatoes.  The most amazing results I’ve seen, however, have been in a program at an outpatient mental health center.   These severely mentally ill adult schizophrenics have not only proven themselves adept at learning the form but they have also shown significant improvement in their attitudes and in their levels of depression.


For that reason, I was delighted to receive the submission from brainblogger.com with an article by Jennifer Gibson regarding the benefits of eating fish for those with psychiatric and mood disorders.  If you or anyone in your family suffers from disorders of this type, check out this blog.  You may want to bookmark it for future reference. 



When I began blogging a few months ago, I had no idea how varied and informative the blogosphere truly is.  Whatever your concerns or questions, you can find a blog that addresses your subject in a helpful and instructive way.  The following links will lead you to blogs that are the best of the best when it comes to information on holistic health.  I hope you find them as enlightening as I have.



Honey is yummy but do you know the history of honey or its many benefits for health and beauty?  Click on the following link to find out what honey can do for you.



“When you think of the color Blue,”  writes Rockie in a recent posting, “think of how you express yourself.”  This link leads to a discussion of the Blue Throat Chakra, what it tells us about our lives and how to analyze the causes of throat and mouth problems.



We all know that eating fish is important for our overall health but is it possible that fish can cure psychiatric and mood disorders?  Click on the following link to find out.



Do you know the difference between what you need and what you want?  For helpful tips on this subject and much more, from Life Coach, David B. Bohl, click on the following link:



Click on the following link to tell Victoria how the practice of Yoga has influenced your life.  You may even have your story published in Yoga Journal Magazine!



Astrid Lee writes, “When healing energy or Reiki is sent to another time or location, it’s called Distant Reiki.”  To find out about the benefits of Reiki in your own home town or sent to you from a distance, click on the following link.



If you’re reading this blog you are no doubt interested in learning more about holistic health, diet and fitness.  The link below will help you find those sites that address your particular needs and interests.  One hundred health blogs and websites are organized in sub-categories making it much easier to find what you’re looking for.  You may want to bookmark this one.



In spite of the rather odd title (The World is in Your Stomach), the article at this link contains an interesting discussion of the relationship between mind and body and the use of body phenomena to adjust our thinking.



Laura Milligan writes, “If you want to detox your entire body, mind, spirit and life, turn to this list which has over 100 ideas for removing the poison.”  Laura covers every aspect of life and makes good common-sense suggestions for improving our lives.



Click on this link to discover the secrets for getting and staying motivated.



Who would have thought we could get fit while microwaving our lunch?  What a great idea!







Hope you didn’t miss last week’s Carnival of Healing, Lessons from a Recovering Doormat.  If you did, don’t fret.  Click below for a link to this funny but very informative self-improvement blog.



Note:  Be sure to visit Tonie Konig who is hosting next week’s interesting and informative Carnival of Healing #148. 



A word of caution – Remember to always consult with your health care provider or therapist before beginning any new exercise or dietary program.