Seated Exercises for You #5


2940015111392_p0_v2_s260x420 from B and N

For your Kindle, Nook, PC or Mac, a book for young dancers available now.  Please click on the book cover above for more information and to buy and download directly on to your device.  Click on the children’s books tab to locate this book.

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Your new seated exercise is below:

If you are a healthcare professional, caregiver or a taiji or qigong instructor, we would like to hear from you.  Please send a short article, photos or videos of the exercises (seated or standing) you use for your students or patients to healingtaichi@yahoo.com with the subject line “chair tai chi blog.”

 

THE EXERCISES IN THIS BLOG ARE INTENDED FOR EDUCATIONAL PURPOSES ONLY.  PLEASE CONSULT YOUR HEALTHCARE PROVIDER BEFORE YOU BEGIN ANY NEW EXERCISE PROGRAM.
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Seated Exercises for You #4


2940014981736_p0_v2_s260x420, MariaBooks on the history of ballet for young dancers now available for your Nook, Kindle, PC or Mac.  Please click on the book cover above for more information and to buy with immediate download.

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Below is your new weekly seated exercise.  Try it out.

If you are a healthcare professional, caregiver or a taiji or qigong instructor, we would like to hear from you.  Please send a short article, photos or videos of the exercises (seated or standing) you use for your students or patients to healingtaichi@yahoo.com with the subject line “chair tai chi blog.”

The exercises in this blog are intended for educational purposes only.  Please consult your healthcare provider before you begin any new exercise program.

Seated Exercises for You


,seated exercise 3

Welcome to the Chair Tai Chi Blog!

Below is a video of a short series of seated exercises that is easy to follow and will help you to energize and stretch while sitting comfortably.  Please click on the link below to access the video.

http://www.youtube.com/watch?v=yLYhagHS92U

If you have a favorite video of gentle seated or standing exercises, please send it with a short explanation of how you use the exercises to healingtaichi@yahoo.com with the subject line, “chair tai chi blog.”  We’d love to know what you do to stay fit.

Please check out our website, http://www.healingtaichi.com

Exercise #259 – The Eight Brocades, Pt. 7


Welcome to Healing Tai Chi!

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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.

cynthiaquarta_dot_wordpress_dot_com

For books on seated Taiji/Qigong and the history of ballet in print and ebook format, please check out our website.

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Your FREE weekly exercise and acupressure point.

Punching with a Steady Gaze to Improve Ch’i and Strength:

  1. Begin as usual sitting in a comfortable chair, feet flat on the floor with your back fully supported by the back of your chair.
  2. Breath in and out through your nose only for 6 to 12 times as you relax and focus your attention on the movement of your breath.
  3. Fist both your hands, palm up hands just below your shoulders.
  4. Breathe in and out naturally through your nose as you punch lowly forward.  Do not try to time your breaths with your punches.
  5. Bring your right hand out to the front of the center of your chest.  At about the midway point,  twist your hands from palm up to palm down in the usual punching position.
  6. Alternate hands and punch slowly for 30 to 60 seconds.

Travel Between (Lv 2):

front-of-leg-view-of-pressure-points1

  • You can find the acupressure point labeled Lv 2 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly on this point for no less that a full minute while breathing in and out through your nose and concentrating on the flow of energy through your body.
  • You may change feet and repeat for the same amount of time on the other foot.

Benefits:  The acupressure point, Travel Between, can relieve stomachaches, headaches, nausea and will calm the spirit.

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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Weekly health article:  

http://www.webmd.com/migraines-headaches/headaches-migraines-and-nausea

Weekly 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 #258 – The Eight Brocades, Part 6


Welcome to Healing Tai Chi!

Logo

...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.

cynthiaquarta_dot_wordpress_dot_com

For books on seated Taiji/Qigong and the history of ballet in print and ebook format, please check out our website.

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Your FREE weekly exercise and acupressure point.

Reaching Down to Eliminate Disease:

  1. Begin as usual seated in a comfortable chair, feet flat on the floor and your back fully supported by the back of your chair.
  2. Breathe in and out through your nose only 6 to 12 times, concentrating on the flow of breath and energy throughout your body.
  3. Rest your palms on your thighs, breathe in through your nose.
  4. Bend over between your thighs while breathing out through your mouth and sliding your hands down the back of your legs.
  5. When you reach the lowest point possible, begin breathing in through your nose and slide your hands back up your legs.
  6. Return your hands to your thighs.  Hold your breath for a few seconds as you rise up on the balls of your feet and visualize your body filled with clean, healing energy.
  7. Repeat steps #3 through #6 for at least 6 repetitions if you are able to do so with pain or becoming short of breath.

Three Yin Crossing (Sp 6):

lower-leg-and-foot

  • You can locate the acupressure point, Three Yin Crossing (Sp 6), on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • This point is on the inside of your leg about 4 finger-widths above your inner anklebone.
  • Press firmly on this point for no less than a full minute.  You may change legs and repeat the pressure on the inside of your other leg.

Benefits:  This acupressure point is helpful to relieve vaginal pain and swelling.

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/bladder-pain

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

http://www.sparkpeople.com/resource/videos-detail.asp?video=21

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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 #257 – The Eight Brocades, Pt. 5


Welcome to Healing Tai Chi!

Logo

…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.

cynthiaquarta_dot_wordpress_dot_com

Your FREE weekly exercise and acupressure point.

Bending Over, Wagging Tail to Calm Heart Fire:

  1. Sit as usual with your feet flat on the floor, back fully supported by the back of your chair when you begin.
  2. Breathe in and out through your nose only for 6 to 12 breaths as you release tensions and center yourself.
  3. Place your hands on your thighs and continue to breathe in and out through your nose as you swing your body to left and to right slowly and smoothly like a pendulum for 6 to 12 times.
  4. Return to the upright position for a moment continuing to breathe slowly in and our through your nose.
  5. Bend over again and repeat the pendulum-like movement for the same number of times.
  6. Return to the upright position.  Breathe in and out for a few breaths before you move on to the acupressure point below.

Spirit Gate (H 7):

H7 and P6

  • You can find the acupressure point, Spirit Gate (H 7), on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly on this point for at least  full minute while breathing in and out through your nose slowly and in a relaxed manner.
  • You may change arms and repeat on the other side if you wish for the same amount of time.

Benefits:  This acupressure point will help to alleviate anxiety, cold sweats or the type of overexcitement that leads to insomnia.

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/sleep-disorders/tc/insomnia-treatment-overview

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

http://www.sparkpeople.com/resource/videos-detail.asp?video=38

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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 #255 – The Eight Brocades, Pt. 3


Welcome to Healing Tai Chi!

Logo

…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.

cynthiaquarta_dot_wordpress_dot_com

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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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