Seated Exercises for You #22


Welcome to Healing Tai Chi (Taiji)!

Tai chi in a chair new book cover

Please click on the cover above for more information on the book and to buy and download immediately to your #Nook, #Kindle, #PC or #Mac.

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Below is your video of seated exercises for this week:

Please join us in our quest to find the best seated exercises for those of us with temporary or permanent mobility limitations.  So…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.”

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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


,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 #209 – Exercise and Acupressure Point for Seasonal Allergies, Part 5


Welcome to Healing Tai Chi!

Books by Cynthia W. Quarta

(please click on the book cover for information and to order either in print or in ebook format)

Foreword by Michelle Maloney Vallie

Published by Singing Dragon, 2012

Reviews:

“A welcome addition to the sadly neglected area of exercises for the less physically able.”

Gordon Faulkner, author of the award-winning Managing Stress with Qigong

 

Seated Taiji and Qigong reveals the secret of health, happiness and peace.  Herein lays an invaluable tool for the mental health professionals offering a free, sustainable source of energy, an avenue for self-care, and a therapeutic exercise aiding clients in easing their stress while motivating and energizing them.”

 Wanda S. Diekhans, MPC, LCPC, Good Grief Counseling, USA

(please click on the book cover for information and to order)

Published in 2001 by Fair Winds Press

Reviews:

“This book was introduced to me by my Tai Chi Instructor as I was beginning my own journey as an Instructor.  While teaching either standing or sitting in a chair, I have been able to blend Cynthia’s information into the class.  Introducing/recommending this book to others is a must!!  The simplified way it is written and explained will definitely help others in their journey no matter what level of ability.  Cynthia makes it easy to work the program into your day and life.  I encourage anyone, instructor or student, to add this book to their health library!”

Tammy Cropp, Tai Chi Instructor

(Clarkston, MI, US)

“If you are a fitness professional and teach chair based classes this book will open a whole new world for you.  If you teach tai chi or yoga and are looking for a way to create the tai chi or yoga practice in a chair, this book is your road map.  If you are experiencing frailty as a result of chronic illness or injury or from a sedentary life style, you will find Cynthia Quarta’s 15 minute practices very healing.  I am a raving fan of Tai Chi in a Chair!  I have incorporated Cynthia’s 15 minutes practice in my tai chi classes and into my own personal practice with excellent results.  I have been recommending this book to other tai chi instructors and my students.”

Denise Murray, ACSM HFS, Yoga Alliance RYT

For more information and to order this ebook through Amazon, click on the link below.

http://www.amazon.com/Maria-Magica-Taglioni-Ballerina-ebook/dp/B008ND5362/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1343231201&sr=1-1&keywords=maria+la+magica

For further information and to order from Barnes and Noble, click on the link below.

http://www.barnesandnoble.com/w/maria-la-magica-cynthia-quarta/1112185919?ean=2940014981736

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Your free weekly exercise

Head press:

  1. Sit as usual with your feet flat on the floor, legs shoulder-width apart, back fully supported by the back of your chair.
  2. Take 6 to 12 slow, calming breaths in and out through your nose.
  3. Place the fingers of both hands on the back of your head.
  4. Locate the depression beneath your skull about one and a half thumb widths from the large muscles on either side of your spine.
  5. Rub the two areas for at least a full minute and then hold your thumbs firmly on these spots for another full minute.

Note:   This exercise is both a massage and an acupressure point called the Gates of Consciousness (GB 20).  Frequent use of this point will benefit you in many ways.    It serves as a relief for sinus pressure, headaches and allergies but it also alleviates depression, emotional distress, and feelings of grief.

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Did you know…?

The Chinese identify 20 meridians that carry energy to all parts of the body.  Of those 20, 8 of them are considered to be “extraordinary” because they function as storage areas of chi.  These extraordinary meridians replenish the others as needed.

(sponsored by the Exercise Equipment Super Store and the Healing Tai Chi Store)

Exercise #205 – Exercise and Acupressure Point for Seasonal Allergies


Welcome to Healing Tai Chi !

Books by Cynthia W. Quarta

Seated Taiji and Qigong: Guided Therapeutic Exercises to Manage Stress and Balance Mind, Body and Spirit

 Foreword by Michelle Maloney Vallie

Published by Singing Dragon, February 2012

This book is available from Barnes and Noble in print or from Amazon in both print and ebook format.

Reviews:

“A welcome addition to the sadly neglected area of exercises for the less physically able.”

                Gordon Faulkner, author of the award-winning Managing Stress with Qigong

“Seated Taiji and Qigong reveals the secret of health, happiness and peace.  Herein lays an invaluable tool for the mental health professionals offering a free, sustainable source of energy, an avenue for self-care, and a therapeutic exercise aiding clients in easing their stress while motivating and energizing them.”

                                Wanda S. Diekhans, MPC, LCPC, Good Grief Counseling, USA

(please click on the book cover for information and to order from either Barnes and Noble or Amazon)

Published in 2001 by Fair Winds Press

Reviews:

 “This book was introduced to me by my Tai Chi Instructor as I was beginning my own journey as an Instructor.  While teaching either standing or sitting in a chair, I have been able to blend Cynthia’s information into the class.  Introducing/recommending this book to others is a must!!  The simplified way it is written and explained will definitely help others in their journey no matter what level of ability.  Cynthia makes it easy to work the program into your day and life.  I encourage anyone, instructor or student, to add this book to their health library!”

                                              Tammy Cropp, Tai Chi Instructor

“If you are a fitness professional and teach chair based classes this book will open a whole new world for you.  If you teach tai chi or yoga and are looking for a way to create the tai chi or yoga practice in a chair, this book is your road map.  If you are experiencing frailty as a result of chronic illness or injury or from a sedentary life style, you will find Cynthia Quarta’s 15 minute practices very healing.  I am a raving fan of Tai Chi in a Chair!  I have incorporated Cynthia’s 15 minutes practice in my tai chi classes and into my own personal practice with excellent results.  I have been recommending this book to other tai chi instructors and my students.”

                                       Denise Murray, ACSM HFS, YogaAllianceRYT

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It’s that time of the year again – stuffy nose, headaches, sneezing, coughing and teary eyes.  The next few exercises and acupressure points will provide at least a bit of relief from the symptoms of seasonal allergies.

 

Alternate nostril breathing exercise:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart with your back supported by the back of your chair.
  2. Hold your right nostril closed with your finger as you breathe in slowly through your left
  3. Change hands and hold your left nostril closed a breathe out slowly through your right nostril.
  4. Continue breathing in through your left nostril and out through your right for about 6 times.
  5. Now, hold your left nostril closed and breathe in slowly through your right.  Then, change sides breathing out slowly through your left nostril for the same amount of time.

Drilling Bamboo (B 2):

  •  Locate the acupressure points labeled B 2 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.   They are at the indentation of the inner eye socket where the bridge of the nose meets your eyebrow ridge.
  •  Press firmly on these two points with your thumbs for no less than a full minute as you breathe in and out slowly through your nose.

Benefits:  These effective points will relieve hay fever, sinus pain, blurry vision (caused by sinus pressure), and headaches.

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Did you know…?

There are 11 famous Chinese medical books that have survived from ancient times.  Perhaps the best known of those books is the Yellow Emperor’s Classic of Medicine.  This classic book lays out the foundations of traditional Chinese medicine (TCM):  the theory of balance (yin/yang), the five elements, the concept of holism, and a description of the meridians, organs, emotions and pathogens.

                                           Page 13, Seated Taiji and Qigong

                                        

              

 

 

Exercise #203 – Arthritis Exercises and Acupressure Points, Part 19


 

 Welcome to Healing Tai Chi!

…the award-winning blog of seated Tai Chi and Qigong exercises to inspire healthcare professionals, caregivers and individuals seeking to balance mind, body and spirit.

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“In the beginning, there were names
Names came to exist everywhere
One should know when to stop
Knowing when to stop, thus avoiding danger

The existence of the Tao in the world
Is like streams in the valley into rivers and the ocean.”

Tao Te Ching #32, 3 and 4 translated at http://www.taoism.net

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 This week’s exercise will lift the energy from your legs up into your abdominal area, lower back and trunk.  If you have a problem area in the upper part of your body, concentrate on that spot as you lift your legs and try to direct the energy with your mind.  As usual, consult with your physician before you begin any new exercise.

 

  Lifting ch’i:

  1.  Begin as usual sitting with your legs shoulder-width apart, feet flat on the floor and 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. As you breathe in through your nose, lift your left foot slowly off the floor toward your chest as high as it will comfortably go.  Breathe out and lower your foot to the floor slowly again, ball to heel.
  4. As you breathe in through your nose, lift your right foot off the floor bending your knee and bring it toward your chest as high as possible as you breathe out through your nose.
  5. Continue alternating legs for 6 to 12 times with each leg remembering to breathe with each up and down movement.

 

 Commanding Middle (B 54):

  • Locate the acupressure point labeled B 54 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly with your thumbs in the middle of the crease at the back of your knee for no less that a full minute.
  • You can use this point often during the day when you experience pain or stiffness in your lower back.

Benefits:  This wonderfully effective  point is beneficial for relieving back pain, sciatica and for alleviating stiffness and pain in your hips and knees as well.

  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 fluids that are safe for you to consume.

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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

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 right hand column.

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

 http://www.healingtaichi.com/4-301668-B001BN1IX8-Ocean.html

Ocean

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Check out the blog just for little dancers:  http://millicentmouse.wordpress.com

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This week’s healtharticle:  http://www.prevention.com/health/emotional-health/fight-stress-tips-dr-oz

This week’s natural remedy:  http://www.topnaturalremedies.com/conditions-and-natural-healing-remedies/arthritis/

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.

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.

Exercise #187 – Arthritis Exercises and Acupressure Points, Part 3


 

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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COMING SOON!

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

To preorder your copy, click on the following link:

http://jkp.com/catalogue/book/9781848190887/review/

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“Let the people have no cunning and no greed
So those who scheme will not dare to meddle

Act without contrivance
And nothing will be beyond control.”

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

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This week we’re going to return to the side to side head tilts with the addition of head circles clockwise and counterclockwise.  Be very careful particularly when  you are doing an exercise that involves the neck.  Move slowly and pay attention to the breathing to ensure that you don’t strain your neck.  As always, consult your health care practitioner before beginning any new exercise.  It is especially important in this case if you have had a recent injury to your neck or have had surgery on your neck any time in the past.

Side-to-side head tilts with circles:

  1. Sit as usual with your feet flat on the floor, shoulder-width apart.  Make sure that your back is fully supported by the back of your chair.
  2. Breathe in an out through your nose slowly and thoughtfully about 6 to 12 times before you begin.
  3. Begin by breathing in through your nose.  Then as you breathe out, lower your head toward your right shoulder.
  4. Circle your head counterclockwise from right to left, breathing out as you tilt and circle.  When you reach the halfway point of the semi-circle, begin breathing in again as you raise your head to the upright position.  (Do not circle your head to the back.)
  5. Continue circling right to left for a total of 6 circles.
  6. Now, let your head tilt toward your left shoulder and circle left to right or clockwise. Breathe out as you tilt and begin the circle then breathe in as you return your head to the upright position.
  7. Continue circling for a total of 6 circles.

 Outer Gate (TW 5) acupressure point:

  •  Locate the acupressure point labeled TW 5 on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points.
  • Press firmly on this point that is located about 2 1/2 finger-widths above the wrsit crease on the outside of the forearm midway between the two large bones of the arm.  Continue pressing on this point for no less than a full minute.
  • You may change arms and repeat the firm pressure on the Outer Gate for the same amount of time.

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/4-301668-B000063WYG-Breathing_Spaces.html

Breathing Spaces

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Check out the blog just for little dancers:  http://millicentmouse.wordpress.com

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Health article of the week:  http://www.prevention.com/health/health-concerns/13-important-questions-about-arthritis

Natural remedy of the week:  http://www.all4naturalhealth.com/arthritis-in-feet.html

Exercise video of the week: 

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