Healingtaichi's Blog

Seated Exercises – End of Class

  • Rub your hands together to get them warm, close your eyes and then hold your palms over your eyelids while breathing in and out slowly through your nose
  • Gently pinch your eyebrows between your thumb and index finger.  Slide your fingers from the inside edge of your eyebrow to the outside edge.  Return to the inside and slide your fingers again for about 6 times.
  • With your fingertips, rub your temples up and toward your hairline for 6 to 9 times
  • Slide your fingers down your nose and under your cheekbones until your fingers are directly under the irises of your eyes
  • Use your thumbs behind your ears from the top to the earlobes for 6 to 9 times
  • Then slide your thumbs down along the jaw line and “walk” your fingers down the length of your Adam’s apple.  Return to the position behind your ears and repeat for a total of 6 to 9 times
  • Gently pinch the flap you’re your ears and move them from the top of the ears to the earlobes for 6 “pinches” down and up
  • Cover your ears with your hands cupped and tap with your fingers on the back of your head for 2 sets of twelve finger taps
  • Tap with your fingertips from the base of the skull, through the center line of your skull, down the outside along the area of the 2 lobes.  Start at the base of the skull again and repeat
  • Rub your shoulder from back to front for 6 times
  • Circle your hand on the top of your arm to the front and back for about 6 times in each direction
  • Begin the inside of your arm from the fingertips and rub your arm up the inside, over the shoulder and down the outside of the arm for 6 times
  • Press firmly with your thumb on the laogong acupressure point on your palm for a few seconds
  • Repeat on the other shoulder, top of the arm and up and down the arms.  Finish by pressing on the laogong point
  • Cross your arms and press at the top of the crease on each elbow for a few seconds
  • Rub your hands together as though washing them about 6 times
  • Massage each finger and fingertip and then with a quick pull at the end of the finger release any old, stale energy that might be trapped
  • Press your thumb on the Joining the Valley acupressure point on the webbing between your thumb and your index finger for a few seconds and then change hands and repeat
  • Massage your lower back up and down or in a circular motion lifting your hands high enough to massage in the area of your kidneys
  • Massage your hip by moving both hands in a circular motion for about 6 times
  • Start the leg massage on the inside of the leg at the ankle, working your way up rubbing behind your knee on your way.  Cross over your thigh at a high spot and then massage downward back to the ankle (outside) stopping to massage in a circular motion again around your kneecap-6 times up and down
  • Skin brush on that leg from ankle up to thigh, then change legs and repeat the same massage movements and skin brushing
  • Place a finger from each hand on the outside of your kneecaps and just below it – hold for a few seconds or tap or circle.  This is the Calf’s Nose acupressure point
  • Move your fingers down 4 finger-widths to the next indentation which is the Three Mile Point and hold your finger, circle or tap as you prefer
  • Using both thumbs press firmly on the middle of the crease behind your knee for several seconds then move your thumbs to the outside edge of the crease and press on this acupressure point for a few seconds
  • Place one leg over the thigh of the other, pull back on your toes and then rub across your instep back and forth for about 12 times
  • Massage each toe on that foot
  • Press on the kidney meridian on that foot which is about 1 and a half or two thumb widths from the inside edge of the foot and about 2/3 of the way up the arch-hold for a few seconds
  • Press a finger firmly on the midway point of the beginning of the heel, i.e. the spot leading onto the arch of your foot and hold for a few seconds
  • Press on the bottom of your big toe at the middle joint for a few seconds
  • Reverse and repeat the massaging and the pressure on the 3 points
  • Hold your hands as though holding an imaginary ball in front of your chest.  Bottom hand is palm up while upper hand is held palm down.  Breathe in through your nose and, as you breathe out through your mouth, move the lower hand above your head, palm to the ceiling.  Breathe in again and as you breathe out, press your palm toward the ceiling.  Breathe in and bring your hand back in front of your chest with the hands reversed (in other words, change which one if on top and which on the bottom).  Continue this exercise alternating hands for 2 to 3 sets
  • Place one hand behind your back just above your hip bone and bring the other one down from the top of your head, passing in front of your chest and then out over the leg on that side while breathing in and out slowly through your nose and directing the energy through the body and into the marrow of the bones.  Change hands and repeat for one complete set or for 2 sets
  • Pass one hand over the opposite arm, directing the energy down and through the arm to clear trapped and stale energy.  Reverse and repeat
  • Pleace both hands above your head, palms down, fingertips almost touching.  Slowly lower your arms as you breathe in and out through your nose and direct your energy through the body and into the marrow of the bones

Complete this section of the exercises by doing Centering Ch’i-3 repetitions if time permits


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