Happy Fourth of July!


To your family from Healing Tai Chi, a wish for a wonderful 4th of July weekend.

 

fourth-of-july

 

We’ll be back next week with a new free exercise/ tapping  video to help you reach your wellness goals.

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.”

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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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 #180 – Exercises and Acupressure for Nausea and Indigestion, Part 2


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)

“Close the mouth
Shut the doors
Blunt the sharpness
Unravel the knots
Dim the glare
Mix the dust
This is called Mystic Oneness.”

Tao Te Chin #56:2 translated at http://www.taoism.net

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In this post, we’re continuing with our acupressure points and breathing to relieve indigestion, nausea and heartburn.  Sit comfortably in your favorite chair.  Breathe in and out slowly and thoughtfully through your nose at least 6 times before you begin pressing on the acupressure point shown below.  Continue to breathe in the same way and close your eyes as you stimulate the appropriate acupressure point.  This point can be used frequently during the day if needed.

Sea of Energy (CV 6):

  1. After you’ve breathed in and out through your nose at least  6 times.
  2. Locate the acupressure point labeled CV 6 on the illustration below from Michael Reed Gach’s wonderful book, Acupressure’s Potent Points.
  3. Press with one or two fingers on this point that can be found 2 finger-widths below your belly button.  Hold for at least one full minute.
  4. When you finish, continue sitting comfortably with your feet flat on the floor, eyes closed.  Breathe in and out through your nose slowly at least 6 times.

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.

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

http://www.healingtaichi.com/4-301668-B000005ARL-Masterpieces_of_Chinese_Traditional_Music.html

Masterpieces of Chinese Traditional Music

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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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Have a healthy, happy tummy this holiday season:  http://www.prevention.com/health/health/health-concerns/stomach-pain-heartburn-and-digestion-problems-solved/article/65b95b028e3ca210VgnVCM10000030281eac____/3

Home remedies for nausea:  http://www.all4naturalhealth.com/home-remedies-for-nausea.html

Exercise video (please click on the link below to view this video):   

http://www.ehow.com/video_5247016_do-seated-inner-thigh-exercises.html

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.

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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.

Exercise #165 – Sciatica Exercises Lying Down, Part 3


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 rulers, people do not know they have them
The next level, people love them and praise them
The next level, people fear them
The next level, people despise them
If the rulers’ trust is insufficient
Have no trust in them.”

Tao Te Ching #17:1, translated at http://www.taoism.net

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Although designed to be done while lying on the floor, the exercise this week will be effective even if it’s more comfortable for you to lie on your bed.   As usual, consult your physician before trying any of these exercises particularly if you have had a back injury or surgery.

Opposite arm and leg lifts:

  1. Sit on your bed and take 6 slow, thoughtful breaths in through your nose and out through your mouth before beginning.
  2. Now, position yourself so that you are lying face down on your bed.  Breathe in through  your nose.
  3. As you breathe out through your mouth, lift your right arm off the bed about 2 to 3 inches.
  4. While continuing to breathe out, lift your left leg as high as possible without strain or pain.
  5. Hold for about 5 seconds and then slowly lower both your arm and your leg while breathing in.
  6. Reverse i.e., lift your left arm and your right leg and hold again for the same amount of time.  Remember to breathe with your movements.
  7. Increase the amount of repetitions when possible and also the amount of time you hold your arm and leg up off the mattress.

Sea of Energy (CV 6):

  • Click on the illustration above from Michael Reed Gach’s book, Acupressure’s Potent Points, to enlarge your view.
  • Locate the point marked CV 6.  It will be approximately 2 finger-widths below your belly button.
  • Press firmly on this point for no less than a full minute.  You may use this point as often 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.

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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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Keep the little ones busy during the hot summer months 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/blended-301668-B00005RTEC-Pure_Relaxation.html

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

Tips for healthier eating:  http://www.prevention.com/health/cook/cooking-how-tos/9-quick-healthy-cooking-tips/article/f21f8169c1903110VgnVCM20000012281eac____  

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 #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

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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.

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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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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

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


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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

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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 

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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.