Happy Memorial Day!


 

 

We hope you and your family have a happy Memorial Day even as we remember our family members and friends who  have passed on and the men and women of the Armed Forces who sacrificed everything to protect our freedoms.

 

We will be back next week with a new exercise and acupressure point for arthritis.

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Exercise #202 – Arthritis Exercises and Acupressure Points, Part 18


 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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“In holding the soul and embracing oneness
Can one be steadfast, without straying?
In concentrating the energy and reaching relaxation
Can one be like an infant?
In cleaning away the worldly view
Can one be without imperfections?
In loving the people and ruling the nation
Can one be without manipulation?
In the heavenly gate’s opening and closing
Can one hold to the feminine principle?
In understanding clearly all directions
Can one be without intellectuality?”

Tao Te Ching 10:1 translated at http://www.taoism.net

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This week, we’re continuing with exercises of the lower leg, ankles and feet to relieve the pain and stiffness of arthritis.  As always, check with your physician before you begin any new exercise.

Leg up ankle circles:

  1. Begin sitting as usual with your feet flat on the floor, shoulder-width apart, back fully supported by the back of your chair.
  2. Breathe in and out through your nose for 6 to 12 times slowly and thoughtfully.
  3. Lift your left leg directly in front of you.  Your leg should be straight but don’t lock your knee.
  4. Breathe in and out naormally through your nose only.  Don’t try to time your breaths with the circling of your foot.
  5. Begin circling clockwise for 12 circles.  Then, circle your foot in the other direction or counterclockwise for the same number of circles.
  6. Lower your left foot to the floor and raise your right leg out straight in front of you.
  7. Circle your right foot clockwise 12 times and then counterclockwise 12 times.
  8. When you’ve completed the circles with your right foot, lower your foot to the floor.  Sit quietly and breathe in and out slowly through your nose only 6 to12 times to complete your exercise session.

Falling Tears (GB 41):

  1. GB 41is located atthe top of the foot between the little toe and the fourth toe at the beginning of the webbing between these two toes.
  2. Press firmly on this spot for no less than a full minute.
  3. You may change feet and repeat the pressure on  your other foot.  Be sure to hold your finger on this point for the same amount of time.

Benefits:  This effective point will relieve the stiffness and pain of arthritis in your feet and ankles.  When we experience pain in a particular area of the body, our emotional response to that pain restricts the flow of energy.  Using this point frequently will restore the normal flow of energy.

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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Give your the little dancers in y our house something to do after school and on weekends:  http://millicentmouse.wordpress.com

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

http://www.healingtaichi.com/3-404276-B000G19OP0-Tai_Chi_Energy_Patterns_YMAA_2_DVD_set.html

Tai Chi Energy Patterns (YMAA) 2-DVD set

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This week’s health article (multiple articles about the health of your bones):    http://www.prevention.com/health/health-concerns/bone-health

This week’s natural remedy:  http://www.all4naturalhealth.com/treatments-for-osteoporosis.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 #194 – Arthritis Exercises and Acupressure Points, Part 10


 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

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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:

  1. 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.
  2. Breathe in and out through your nose 6 to 12 times slowly and very relaxed.
  3. Breathe in again through your nose as you lace your fingers.  Breathe out through your mouth and lift your arms overhead.
  4. Breathe in again through  your nose and lean slightly over to your left releasing a bit of your breath as you do so.
  5. Lean over a bit further and release a little more of your breath.
  6. Now, lean as far as you safely can and release the rest of your breath.
  7. Breathe in through your nose as you return slowly to the upright position.
  8. 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.
  9. Continue alternating sides for 3 sets if possible.
 
 
 
Three Mile Point (St 36):
 
 
 
  • 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.
Benefits:  These acupressure points and leg massage are very effective to relieve the pain of arthritis, balance the body and alleviate some of the stiffness caused by 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

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.

~~~~~~~~~

Keep your little dancers learning and busy at Millicent’s blog:  http://millicentmouse.wordpress.com

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

http://www.healingtaichi.com/82-2625374011-B0000YWQ26-Kick_to_Get_Fit_Jr_For_Kids.html

Kick to Get Fit Jr. - For Kids

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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.

Exercise #178 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 10


Welcome to Healing Tai 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 Tao of heaven
Benefits and does not harm
The Tao of sages
Assists and does not contend.”

Tao Te Ching #81:3 translated at http://www.taoism.net

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The acupressure point we will be using in this exercise is a familiar one to all of us.   We have used this effective point several times in past posts.  I use this point in my classes throughout the year for the relief of headaches and to stimulate the immune system.

Joining the Valley (LI 4):

  1. Begin as usual sitting comfortably with your back supported by the back of the chair, feet flat on the floor shoulder-width apart.
  2. Breath slowly and thoughtfully6 times in and out through your nose.
  3. Locate the acupressure point on your own hand as shown on the illustration below from Michael Reed Gach’s book, Acupressure’s Potent Points.
  4. Squeeze the webbing directly behind your thumb firmly between the thumb and index finger of your other hand.
  5. Continue the pressure this point for 30 to 60 seconds and then change hands and repeat in the webbing of your other hand.
  6. You may use this effective point any time during the day to relieve sinus pain and hay fever.

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.

~~~~~~~~~

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

http://www.healingtaichi.com/aa-3375301-B005LKZ5CC-Mosabee_Yoga_Mat_and_Yogitoes_Mat_Towel_bPlayful_Tai_chi_and_Skidless_Purple.html

Mosabee Yoga Mat and Yogitoes Mat Towel - bPlayful Tai-chi and Skidless Purple

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Videos to watch, pictures to color and lessons in ballet movements are available for children at Millicent’s blog: http://millicentmouse.wordpress.com

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Outsmart Your Allergies:  http://www.prevention.com/summerallergens/list/6.shtml  

Home Remedies for Allergies: http://www.all4naturalhealth.com/home-remedies-for-allergies.html  

Exercise Video:  

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.

 

Exercise #170 – Breathing Exercises to Relieve Allergies and Sinus Problems, Part 2



Welcome to Healing Tai Chi!

…the award-winning blog of seated T’ai 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)


“Those who are on tiptoes cannot stand
Those who straddle cannot walk
Those who flaunt themselves are not clear
Those who presume themselves are not distinguished
Those who praise themselves have no merit
Those who boast about themselves do not last.”

Tao Te Ching #24:1, translated at http://www.taoism.net

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The following exercise is a Chinese Tai Chi Chuan breathing exercise.  it will give you an aerobic boost, help you to reduce stress and assist in breath control particularly when you are in a stressful situation or engaging in strenuous physical activity.

 

 

Chinese breathing exercise:

  1. Sit as usual with your back against the back of the chair, feet flat on the floor, shoulder-width apart, hands on your lap.
  2. Breathe in a little bit through your nose as you lift your arms directly in front of you to shoulder height.
  3. Then without exhaling, take another breath in through your nose as you lift your arms at shoulder height out to the sides.
  4. Breathe in a bit more through your nose (again without exhaling) as you lift your arms overhead.
  5. Then, release your breath slowly through your mouth and lower your arms in an arc back to your lap.
  6. Repeat at least 3 times if you don’t become lightheaded.  If you do feel lightheaded or dizzy, don’t use this exercise.  Go back to one of the other breathing exercises posted in this blog that you were able to practice comfortably.

Elegant Mansion (K 27):


  • To enlarge your view, click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Locate the acupressure point labeled K 27.  
  • Fist your hands and press firmly with your thumbs against the acupressure points on both sides of the breastbone.
  • Continue pressing on these points as you breathe slowly in and out through your nose for no less than a full minute.
  • You may use these points often during the day if you are having problems breathing either due to allergies or asthma.

Benefits:  These highly effective points will relieve breathing problems, chest congestion, asthma, coughing or anxiety.

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.

~~~~~~~~~

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

http://www.healingtaichi.com/blended-1000-193048514X-The_Tao_of_Natural_Breathing_For_Health_Well_Being_and_Inner_Growth.html

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


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Guest article from Phylameana Desy:  http://healing.about.com/od/breathwork/tp/breathwork.htm

Natural remedies:  http://www.all4naturalhealth.com/herbal-remedies-for-asthma.html

Exercise video for Parkinson’s disease:

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.

Have a Wonderful Labor Day Weekend!


All of us at Healing Tai Chi wish you and yours a happy Labor Day!

We’ll see you next week with a new exercise.

Exercise #166 – Sciatica Exercises Lying Down, Part 4


 

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 people’s hunger
Is due to the excess of their ruler’s taxation
So they starve
The people’s difficulty in being governed
Is due to the meddling of their ruler
So they are difficult to govern
The people’s disregard for death
Is due to the glut in their ruler’s pursuit of life
So they disregard death
Therefore those who do not strive for living
Are better than those who value living.”

Tao Te Ching #175, translated at www.taoism.net

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 The exercise this week is once again for lower back pain and inflammation of the sciatic nerve.   This exercise can easily be performed while lying on your bed.  Remember, though, to check with your doctor before trying any of these exercises.

 

 

Stomach muscle tightening:

  1. Sit comfortably on your bed before beginning the exercise.  Take 6 slow, relaxing breaths in and out through your nose.
  2.  Lie down on your back and as you breathe in through your nose, pull your navel in and up.
  3. Hold for a slow count of 3 to 6 and then release the muscle of your abdomen as you breathe out slowly through your mouth.
  4. Complete 3 repetitions and then relax and see how you feel.  If your stomach muscles don’t feel too tense and if  you have discomfort, repeat the in and up tightening for another 3 repetitions.
  5. When you are completely comfortable with 6 repetitions, increase to nine and then 12.

Commanding Middel (B54)

 

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points to enlarge your view if necessary.
  • Locate the acupressure point labeled B54.
  • Press firmly on this point with your thumbs for 1 to 3 minutes often during the day when you are experiencing lower back pain or a flare-up of sciatica.

Benefits:  This potent point will relieve back apin, sciatice, knee pain, back siffness as well as arthritis in the knees, back and hips.

 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.

~~~~~~~~~

Keep the kids busy this summer at Millicent’s ballet blog: http://millicentmouse.wordpress.com

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

http://www.healingtaichi.com/49-3760931-B002VLZ8D0-Barleans_Organic_Oils_Extra_Virgin_Coconut_Oil_16_Ounce_Jar.html

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Health article:  http://www.prevention.com/tips/recipes/breakfasts-jump-start-your-brain

Natural remedies for sunburn:   http://www.all4naturalhealth.com/severe-sunburn.html

Video of exercises for the relief of sciatica:

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

Find brand name products for home exercise equipment at 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.