Exercise #172 – Breathing Exercises to Relieve Allergies and Sinus Problems, 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 theExercise Equipment Super Store and the Healing Tai Chi Store)

“I have three treasures
I hold on to them and protect them
The first is called compassion
The second is called conservation
The third is called not daring to be ahead in the world
Compassionate, thus able to have courage
Conserving, thus able to reach widely
Not daring to be ahead in the world
Thus able to assume leadership
Now if one has courage but discards compassion
Reaches widely but discards conservation
Goes ahead but discards being behind
Then death!
If one fights with compassion, then victory
With defense, then security
Heaven shall save them
And with compassion guard them.”

Tao Te Ching #67:2, translated at http://www.taoism.net

~~~~~~~~~

This week’s exercise combines  slow and thoughtful breathing with massage and an acupressure point.  Make sure you are in a comfortable chair in a quiet space in your home.  Relaxing music and the soothing sounds of a tabletop waterfall or fountain can set the stage for a refreshing interval in your busy day.  Please take a look at the music suggested below in the section entitled “This Week’s Featured Items from the Healing Tai Chi Store”.

Opening the sinuses:

  1. Begin sitting as usual with  your feet flat on the floor, shoulder-width apart.  Take 3 slow, controlled breaths in through your nose and out through your mouth.
  2. Beginning at the side of your nose about midway, slide your fingers down and then out underneath your cheekbones until you are directly underneath the pupils of your eyes.
  3. Continue sliding your fingers downward and underneath your cheekbones for about 12 repetitions as you breathe in and out through  your nose only.
  4. Using your thumbs, press up underneath your eyebrows where the bridge of the nose meets the ridge of the eyebrows.
  5. Continue pressing with both thumbs for no less than a full minute while again breathing slowly in and out through your nose.

Center of Power (CV 12) :

  • Click on the illustration above from Gach’s vook, Acupressure’s Potent Points, to enlarge your view.
  • Locate the acupressure point labeled CV 12 about midway between your belly button and the base of your breastbone..
  • Using the fingertips of both hands, press upward on this point while leaning slightly forward with your upper body for a full minute.  While you are pressing on this effective point, breathe deeply.

Caution:  Do not use this point if you are or have recently been seriously ill.

Benefits:  This effective point will relieve frustration, emotional stress, headaches and will help to balance and harmonize the stomach.

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.

~~~~~~~~~

This week’s featured item from the Healing Tai Chi Store:
http://www.healingtaichi.com/blended-301668-B0000000BH-Music_for_Healing.html  

 

~~~~~~~~~

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

~~~~~~~~~

Circle breathing:  http://www.prevention.com/health/health/emotional-health/stress-and-circle-breath/article/f47a8169c1903110VgnVCM20000012281eac____ 

Herbal remedies:  http://www.all4naturalhealth.com/herbal-allergy-relief.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

~~~~~~~~~

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

Advertisements

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

~~~~~~~~~

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.

~~~~~~~~~

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

~~~~~~~~~

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


~~~~~~~~~

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 

~~~~~~~~~

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 #168 – Sciatica Exercises Lying Down, 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 Tao of Heaven:
Does not contend and yet excels in winning
Does not speak and yet excels in responding
Is not summoned and yet comes on its own
Is unhurried and yet excels in planning
The heavenly net is vast
Loose, and yet does not let anything slip through.”

Tao Te Ching #73:3, translated at http://www.taoism.net

~~~~~~~~~

We’re continuing exercises for sciatica and the lower back.  For some sitting in a chair will work best; for others, lying on your bed might be the more effective and safer way to practice.  Remember to check with your physician before trying any of these exercises regardless of where or how often you decide to do these stretches.

Reverse fly:

  1. This exercise calls for the use of weights in both hands.  if you don’t have a pair of weights, use the same size cans of fruit or vegetables just as long as you can hang on to them.  You don’t want to drop the cans on your foot!
  2. Sit either in a chair or on the edge of your bed.  Breathe in slowly through your nose and out slowly through your mouth for 3 to 6 times in a very relaxed way.
  3. Begin bent over your legs with the back straight and arms holding the weights hanging down alongside your legs.
  4. Breathe in slowly through your nose as you lift your arms to shoulder level and squeeze your shoulder blades together.  Keep your elbows slightly bent.
  5. Return your arms to the beginning position as you breathe out slowly through your mouth timing the breaths in and out with the movement of your arms.
  6. Before repeating, check the position of your back to make sure you aren’t collapsing over your legs.  You will feel some pressure in your abdominals from being in this position.
  7. Repeat at least 3 times during your first session.  After you’re comfortable with the exercise, begin increasing the number of repetitions.

Bigger Stream (K3)

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, if necessary to enlarge your view.
  • Press firmly on this point for no less than a full minute.  If it is uncomfortable for you to get to this point, sit in a chair or on your bed and cross one leg over the other so the acupressure point will be easier to reach.
  • You can press on this potent point on both ankles or just one of them.  This point can be used often during the day.

Benefits:  Use this acupressure point to relieve swollen feet, ankle pain, menstrual cramps, earaches and for lower back 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.

~~~~~~~~~

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 little ones busy this summer at Millicent’s blog: http://millicentmouse.wordpress.com

~~~~~~~~~

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

http://www.healingtaichi.com/blended-301668-B00007JGQ6-Music_for_Healing.html

~~~~~~~~~

Health article:  http://www.organicsoul.com/music-for-healing-how-music-therapy-supports-good-health/

Guest article:  http://healing.about.com/od/painmanagement/a/back-pain-therapies.htm?nl=1

Exercise video (please click on the link below):

http://www.ehow.com/video_5246948_exercises-do-sitting-chair.html

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://www.healingtaichi.com

Find brand name products for home exercise equipment at Exercise Equipment Super Store.

Tai Chi in a Chair ebook:   http://www.healingtaichi.com/blended-none-B0051U9N4S-Tai_Chi_in_a_Chair.html

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 #164 – Sciatica Exercises Lying Down – Part 2


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 Tao, eternally nameless
Its simplicity, although imperceptible
Cannot be treated by the world as subservient.”

Tao Te Ching #32:1, translated at http://www.taoism.net

~~~~~~~~~

This exercise is usually done while lying on the floor.   However,  it can be practiced while lying on your bed as well.  As usual be cautious when practicing.  Check with your doctor first and then, move slowly and carefully with the minimum number or repetitions.  You can always increase the number of repetitions and arch your back more strongly as your muscles become stretched and more flexible.

Back arches:

  1. Sit on your bed and breathe slowly in and out through your nose about 6 times.
  2. Now, lie face down on the mattress, bend your elbows so that your hands are under your shoulders.  Breathe in through your nose.
  3. As you press your hands on the mattress, push your chest upward arching your back as you breathe out slowly through your mouth.
  4. Breathe in through your nose and hold for a couple seconds.
  5. Breathe out through your mouth and lower yourself slowly back onto your stomach.
  6. Repeat the arches and slow returns 6 times if possible.  Remember to breathe with your movements.
  7. Start with a few repetitions and increase the number when you feel comfortable about the exercise.

Womb and Vitals (B 48):

  • Click on the illustration above from Michael Reed Gach’s book Acupressure’s Potent Points to enlarge your view.
  • Locate the points labeled B 48.
  • These spots are awkward to reach with just your fingers.  To be sure you will get results from the use of these points, sit on a chair, fist your hands at the spot 1 to 2 finger-widths outside the sacrum (bony area at the base of your spine).
  • Press back your fists and against the back of your chair.  Breathe in and out through your nose only, continuing in this position for a full minute.
  • You may use this exercise whenever your back begins to feel tense or you feel a “pinch” on your sciatic nerve.

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.

~~~~~~~~~

Featured item from the Healing Tai Chi Store:

http://www.healingtaichi.com/53-404276-B000K9RBSK-Tui_na_The_Authentic_Art_of_Chinese_Acupressure_Tui_Na_Basic_Level.html

~~~~~~~~~

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


~~~~~~~~~

No-cook meals:  http://www.prevention.com/tips/weight-loss/no-cook-meal-ideas-400-calorie-fix 

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

This week’s exercise video: 

 

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.

Exercise #163 – Sciatica Exercises Lying Down, Part 1


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)

“Not knowing constancy, one recklessly causes trouble
Knowing constancy is acceptance
Acceptance is impartiality
Impartiality is sovereign
Sovereign is Heaven
Heaven is Tao
Tao is eternal
The self is no more, without danger.”

Tao Te Ching #16:3, translated at www.Taoism.net

~~~~~~~~~

The following series of exercises target the lower back and the sciatic nerve.  They are intended to be performed while lying down on the floor but can be done on your bed as well if necessary.  As always, consult your health care provider before starting a new exercise particularly if you have had surgery or a serious injury to your lower back.

Curls:

  1. Before you begin, sit on the edge of the bed and take 6 slow, thoughtful breaths in through your nose and out through your mouth.
  2. Swing your legs onto the bed making sure you are not too close to the edge.
  3. Now, bend your knees so that your back is flat against the mattress.  If necessary, lift your hips slightly so you can’t slide your hand between the small of your back and the mattress.
  4. Cross your arms over your chest and take a slow breath in through your nose.
  5. Lift your upper back off the mattress as you breathe out slowly through your mouth.  Hold this position for at least 5 seconds.
  6. Repeat for a total of 6 curls if you are able.  Start with fewer curls if you find yourself out of breath or if you have any pain after you have completed the exercise.  You can always increase the number as your back and abdominal muscles become stronger.

Sea of Energy (CV 6)

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view if necessary.
  • This point is 2 finger-widths below your belly button.
  • Press firmly on this point for at least 30 seconds while breathing slowly in and out through your nose only.  Repeat throughout the day if needed.

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 blog: http://millicentmouse.wordpress.com

~~~~~~~~~

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

http://www.healingtaichi.com/14-404276-B004P8R9KC-Legend_of_the_Fist_The_Return_of_Chen_Zhen_Collectors_Edition_Blu_ray.html 

~~~~~~~~~

Health article:  http://www.prevention.com/health/cook/everyday-recipes/summer-recipes-crisp-low-calorie-cucumber-recipes/article/695271cada520310VgnVCM10000030281eac____ 

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

This week’s exercise video: 

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.

Exercise #162 – Relaxing and Loosening the Shoulders, Part 7


 

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 highest goodness resembles water
Water greatly benefits myriad things without contention
It stays in places that people dislike
Therefore it is similar to the Tao.”

Tao Te Ching #8:1, translated at http://www.taoism.net

The exercise this week is a bit harder than the previous ones.  You will need to be careful when you first try out this exercise.  You’ll be sitting fairly close to the edge of your chair so if your balance is not particularly good, skip this exercise and go back to a previous one that seemed beneficial and safe.  As always, consult with your physician before beginning any new exercise.

Arm stretches behind:

  1. Before you begin, take at least six slow, thoughtful breaths in through your nose and out through your mouth.
  2. Slide to the edge of your chair – carefully, not too far.  You will be bringing your arms up behind  you.  Make sure there is enough clearance so that you don’t bang your hands or arms on your chair.
  3. Now, lace your fingers with your arms behind you. Breathe in and then breathe out as you bend over your thighs lifting your arms up behind you as far as they will go.
  4. Hold for a few seconds, then breathe in again as you lower your arms and sit up straight.
  5. Continue bending over your thighs and lifting your laced hands upward as far as is comfortable.
  6. Repeat 6 to 12 times if possible.

Gates of Consciousness (GB 20)

  • Look at the photo above from Michael Reed Gach’s book, Acupressure’s Potent points, to see where this man has his fingers.
  • Using  your thumbs,  locate these points directly below your skull and between the two large muscles in the back of your neck.
  • Press on both sides for a full minute breathing in and out slowly through your nose.

Benefits:  These effective points will relieve arthritis in your shoulders, neck and head.   Use these points to alleviate the pain of a headache and to relax a stiff neck.

~~~~~~~~~

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.

~~~~~~~~~

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

http://www.healingtaichi.com/blended-404276-B0012YN35M-Stronger_Seniors_Chair_Exercise_Program_Developed_by_Anne_Burnell_Continuing_Education_Provider_for_Older_Adult_Populations_for_the_American_Council_on_Exercise_ACE_and_Faculty_for_The_National_Counci.html

~~~~~~~~~~

Keep the kids busy this summer with Millicent: http://millicentmouse.wordpress.com


~~~~~~~~~~

Health article: http://www.prevention.com/hurtyourbackhabits/index.shtml  

Natural remedies:  http://www.all4naturalhealth.com/natural-wart-removal.html  

Exercise video:     

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.

Exercise #161 – Relaxing and Loosening the Shoulders, 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)

“A good commander achieves result, then stops
And does not dare to reach for domination
Achieves result but does not brag
Achieves result but does not flaunt
Achieves result but is not arrogant
Achieves result but only out of necessity
Achieves result but does not dominate.”

Tao Te Ching #30:3, translated at http://www.taoism.com

~~~~~~~~~

These exercises are designed to strengthen your shoulder muscles.  You may use weights to increase the amount of benefit from the arm swings but use caution.  If you have recently undergone surgery on your shoulder, consult with your physician before beginning this exercise and especially if you plan to use weights.

Arms Swings:

  1. Sit as usual with your feet flat on the floor shoulder-width apart, back supported by the back of your chair.  For this exercise, it might be best to sit in a chair without arms.
  2. Begin with a breath in through your nose. Then, swing one arm back slowly, return to the center and then swing your arm to the front slowly and return to the center, then out to the side and pause and return to your starting position. Continue to breathe in and out through your nose only but don’t try to match your breaths with your arm swings.
  3. Repeat the front and back swing and then the side swing for a minimum of 6 sets.
  4. Change arms and repeat steps #2 through #4.
  5. Stop and rest.  If you feel up to repeating the exercise with each arm once again, do so.  But, don’t overdo it with too many repetitions.

Gates of Consciousness (GB 20):

  • Locate the acupressure point labeled GB 20 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Use both hands so you can press firmly on these two points.  Hold for a full minute.
  • You may use this point as often during the day as necessary.

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.

~~~~~~~~~

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

http://www.healingtaichi.com/blended-404276-B000W7QGPY-Dr_Chens_Exercises_in_Chair.html

~~~~~~~~~

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


~~~~~~~~~

Health article:  http://www.prevention.com/all-natural-pedicure/index.html

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

Exercise video:    

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.