A Balance Exercise for Adults, Seniors and Differently-abled People of All Ages


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Below is a balance exercise that Roger Godin, HPA, uses in his classes.
He has taught tai chi and qigong for 12 years to adults, seniors and differently-abled people.  He switched from the hard martial arts to qigong and tai chi 15 years ago for self-help as he himself is impaired by  cerebral palsy and a hip replacement.

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Exercise #256 – The Eight Brocades, Part 4


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.

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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

Looking Behind to Cure Fatigue and Distress:

  1. Begin as usual sitting in a comfortable chair with your feet flat on the floor, back fully supported by the back of your chair.
  2. Breathe in and out through your nose only slowly 6 to 12 times while concentrating on the movement of energy and oxygen throughout your body.
  3. Keep your arms to your sides, but with your elbows slightly bent, palms facing the floor.
  4. Breathe in through your nose and then as you breathe out through your mouth, turn your head slowly to the left side.
  5. As you return your head back to the center, breathe in through your nose. Try to breathe in and out in time with the movement of your head.
  6. Turn y our head to the right now as you breathe out through your mouth and breathe in again as you return your head to the center.
  7. Continue turning your head from side to side for about 12 times.

Acupressure Point – Heavenly Pillar (B 10):

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  • You can find the acupressure point labeled B 10, on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • These points are located on the two large ropy muscles that are about half an inch on either side of the spine.
  • Press firmly on these two points with your fingers for no less than a full minute while breathing slowly in and out through your nose.

Benefits:  This acupressure point will relieve a stiff and sore neck, a sore throat, and even exhaustion and stress.

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/a-to-z-guides/neck-pain-topic-overview

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

http://www.sparkpeople.com/resource/videos-detail.asp?video=42

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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Happy Memorial Day!


From all of us at Healing Tai Chi to you and your family…

memorialday 2013

Happy Memorial Day…

Our heartfelt thanks to all who have served or are currently serving in the military.

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We will return next week with a new exercise and acupressure point.  In the meantime, please scroll down for previous exercises.  Follow along with the exercises in the video below:

https://www.youtube.com/watch?v=bvE0uQRM5-A

For a complete set of exercises, acupressure points and self-massage for healthcare professionals, caregivers and individuals, please visit our website for a list of helpful books of seated exercises.

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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 #237 – Exercises and Acupressure Points for Insomnia, Part 1


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Welcome to Healing Tai Chi!

cynthiaquarta_dot_wordpress_dot_com…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.

Please visit our website for information and to buy books on seated Tai Chi and Qigong.

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Quarta Seated Taiji and Qigong 9781848190887

Books about the history of dance for young dancers are also available on our website.

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Your FREE weekly exercise:

We have dealt with insomnia in previous posts, but because the inability to fall asleep easily and stay asleep throughout the night continues to be a problem for many people, we are going to review exercises and acupressure points in the next several posts.  Most of these exercises will be perfectly safe while still being effective so you probably won’t have any difficulty practicing them daily just before bedtime.  As always, however, if you have suffered a recent injury or are post-op, please consult your health care provider before trying any of these exercises.

Breathing with the Lower Abdomen:

  1. You can practice this exercise while sitting in a comfortable armchair in a quiet location or you may want to sit in bed so that you are already settled for the night.
  2. Breathe in and out through your nose slowly while clearing your mind for a few breaths.
  3. Place both hands on your lower abdomen to make sure you are using the right part of your body for the breaths.
  4. Breathe in through your nose and expand your lower abdomen gently as you visualize your energy moving up the spine to the level of your shoulder blades.
  5. Breathe out through your nose and tighten your belly muscles slightly to push our the stale breath and energy.
  6. Breathe in again bringing up fresh energy and breath and then breathe out again as you release the old energy and stale breath.
  7. Continue breathing in and out while visualizing the movement of energy up your spine to your shoulder blades for several repetitions.

Spirit Gate (H 7):

Arm Acupressure Points, resized and cropped

  • You can locate the acupressure point, Spirit Gate (H 7), on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • This point is on the heart meridian at the 7th point on that pathway.  Because the heart is associated with the emotion of agitation and excessive thinking, using an acupressure point on this meridian will help to clear the mind and relax the spirit so that you will be able to fall asleep more easily.
  • Press firmly on this point for at least a full minute while you breathe slowly in through your nose and out through your mouth as you visualize the movement of breath in and out of your body.  Picture the release of your disquieting thoughts and worries at the same time that your breath is release through your mouth.  Continue with the breaths until you feel calm.

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This week’s health article:  http://arthritis.webmd.com/features/tai-chi-for-arthritis?ecd=wnl_alt_030913&ctr=wnl-alt-030913_promo_4&mb=WNumAen0Uj0KN0L4T8RL%2FeHnVev1imbC9K8wqkGIPWc%3D&bookmark=true

This week’s words of wisdom:  

Whatever we are waiting for – peace of mind, contentment, grace, the inner awareness of simple abundance – it will surely come to us, but only when we are ready to receive it with an open and grateful heart.

Sarah Ban Breathnach

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images, mail boxIf you would like to subscribe to this blog, please fill out the form at the top of the right-hand column.  You will receive each new post when it is published.

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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 #232 – Exercises and Acupressure Points for Emotional Healing, Part 8


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Welcome to Our Chair Tai Chi Blog!

cynthiaquarta_dot_wordpress_dot_com…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.

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For more information and to buy, please visit our newly-redesigned website.

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Today we’re going to try to clear our minds of whirling, agitated thoughts, known by westerners as “hamster-on-a-wheel” thinking or “monkey mind” by the Chinese.  The movement of your arms guide the energy (ch’i) to the mind, allowing the annoyingly repetitious thoughts to flow out through the top of the head.  The new energy that rises into the head will push out the old, stale energy that has trapped these thoughts in your mind.  Give it a try!

Clearing the mind:

  1. Begin as usual by sitting in a comfortable chair with your feet flat on the floor about shoulder-width apart.  Make sure your back is fully supported by the back of your chair and sit up straight but without tension.
  2. Breathe in and out through your nose a few times before beginning the exercise to oxygenate and center your energies.
  3. Bring your hands together in a prayer position while breathing in through your nose.
  4. If possible, lift your hands above your head with your hands still pressed together.
  5. When you reach the highest point you can reach without locking your elbows, bring your arms out to the sides as you breathe out slowly through your mouth.
  6. Return your hands to your lap and then repeat for 6 to 12 times.

Flower Bud Opens

Rather than using one of the standard acupressure points for this post, we are going to use head tapping to assist with the release of excessive thinking.  Follow the steps below – they are very simple.  You may use this tapping sequence any time you begin to feel agitated.

  • Begin at the back of your head at the bottom of your skull.
  • Tap with your four fingers up the center of your head to your hairline.
  • Then, continue tapping along the sides of your head toward the back so that your fingers end where you began at the base of your skull.
  • Continue tapping upwards and around the sides for 6 to 12 times while breathing naturally in and out slowly through your nose.
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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images, mail boxIf you would like to subscribe to this blog, please fill out the form at the top of the right-hand column.  You will receive each new post when it is published.

~~~~~~~~~

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 #231 – Exercises and Acupressure Points for Emotional Healing, Part 7


Welcome to Healing Tai Chi!

cynthiaquarta_dot_wordpress_dot_com

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

~~~~~~~~~

The book for healthcare professionals and caregivers:

Quarta Seated Taiji and Qigong 9781848190887

Please click on the book cover for information and to buy.

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LogoWe’re going to target the kidneys with this week’s exercise.  In Traditional Chinese Medicine, the kidneys are thought to be associated with the emotion of fear.  Everyone experiences fear from time to time.  However, when the emotion of fear becomes a constant in our lives, we may find ourselves unable to make decisions or isolate ourselves from others and our health will definitely be effected in adverse ways.

Touching the toes:

  1. Sit straight in your chair by pulling up your rib cage but try to remain relaxed.  Your back should be fully supported by the back of the chair, feet shoulder-width apart and flat on the floor.
  2. Breathe in and out through your nose slowly before you begin the exercise 6 to 12 times.
  3. Breathe in again through your nose then as you breathe out through your mouth, slowly bend your back toward your toes beginning with the lowest part of your spine (in other words, don’t arch your spine, round it instead).
  4. If you can reach your toes, take hold of them and use the leverage to increase the bend.
  5. “Roll” back up to your beginning position as you breathe in again through your nose.
  6. Continue to roll down, touch your toes and then roll back up for 6 repetitions if you can.  Don’t forget to relax and match your breathing as much as possible to your movements.

Illuminated Sea (K 6):

lower-leg-and-foot

  • Locate the acupressure point labeled K 6 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Bend your knee so that your legs are crossed with your foot easily reachable.
  • Press firmly with your thumb on this point on the inside of the ankle about one thumb width below the anklebone.  Keep pressure on this point for at least one full minute.  You may change legs and repeat on the other ankle.

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

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laptopPlease check out our new website, http://www.healingtaichi.com with fitness books for adults and ballet history for young dancers.

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If you would like to subscribe to this blog, please fill out the form at the top of the right-hand column.  You will receive each new post when it is published.

~~~~~~~~~

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 #230 – Exercises and Acupressure Points for Emotional Healing, Part 6


Welcome to Healing Tai Chi!

cynthiaquarta_dot_wordpress_dot_com…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.

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Please visit my new website at Healing Tai Chi for more information and to buy from Amazon or Barnes and Noble.

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LogoThis week’s exercise is a second version of Wagging the Tail to Calm Heart Fire.  The purpose of the exercise is the same i.e., to calm feelings of agitation and whirling thoughts that can cause insomnia and heart palpitations.  As usual, please consult your physician before beginning any new exercise.

Wagging the Tail to Calm Heart Fire:

  1. Begin as usual sitting in a comfortable chair with your legs shoulder-width apart, feet flat on the floor, back fully supported by the back of your chair.
  2. Breathe in and out through your nose for 6 to 12 slow, calming breaths.
  3. As you breathe out again (this time through your mouth), bend over your left thigh.  Breathe in again through your nose.
  4. Breathe out through your mouth as you swing over from your left thigh slowly, back to the center and then over the right thigh
  5. Breathe in again through your nose and return to the upright position.
  6. Repeat the sweep from thigh to thigh beginning this time over the right thigh.
  7. Continue swinging in this pendulum-type motion alternating which thigh you begin with for about 12 times.

Spirit Gate (H 7):

H7 and P6

  • Locate the acupressure point labeled H 7 on the inside of the arm on the wrist crease directly below your little finger as shown in illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly with the thumb of your other hand for no less than a full minute while breathing slowly in and out through your nose.

Benefits:  This acupressure point will alleviate anxiety and insomnia due to over-excitement.

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.

~~~~~~~~~

images, mail boxIf you would like to subscribe to this blog, please fill out the form at the top of the right-hand column.  You will receive each new post when it is published.

~~~~~~~~~

Please visit our newly-redesigned website, Healing Tai Chi offering books for adults and children and links to my blogs.

~~~~~~~~~

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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