Exercise Recommendations

Daily Exercises that Promote Health

If you have a few minutes during your busy day, try a couple or all of these exercises. They build strength in different parts of your body, stretch your muscles and reduce stress.  You will feel a difference after doing the exercises daily. The exercises need to be done step by step in a slow motion.
 

1. Chronic back pain.
   Lie flat on the floor on your stomach
   Raise head and legs upward at the same time as far as you can
   Hold position for 5 seconds then repeat 10 times

2. Strengthen back muscle
   Lie on your back on the floor while bending your knees
   Raise your stomach and buttocks upward as far as you can go
   Hold position for 5 seconds and repeat 5 times

3. Back Pain
   Lie on the floor bringing your knees up towards your chest
   At the same time lift head towards your knees as far as possible
   Hold position for  5 seconds and repeat 10 times
   If you feel any discomfort after or during the exercise, stop and consult your doctor.

Qi Gong for Stress Release

Qi Gong for stress release aims to regulate the whole body into a calm, relaxed and natural state through a step-by-step rhythmic relaxation method. There are four types of meditations and each work by activating Qi, (life energy) and blood to harmonize the internal organs and help reduce anxiety, improve sleep and relieve pain.

Sit, stand or lie down, whichever is most relaxing for you. Curl your tongue so that the bottom of it touches the upper palate and let the eye lids slightly droop. Your spine should be straight but relaxed; do not stiffen your muscles. Focus your mind to the spot right below the belly button, which is called Dantian and modulate your breathing with deep breaths. This is the preparation you will use with each meditation.
 

• The first meditation is called the “triple-route method”, it has three individual routes. Starting with the first route, breathe in deeply and silently recite the word “relax or calm” while you exhale. Mentally relax each part of the route before moving onto the next. The first route is from the top of the head, over the shoulders, down the upper arms to elbows, then forearms, wrists and hands to the fingertips. The second route is from the face, down the throat to the chest, abdomen and thighs, down the shins, and finally to the feet and toes. The third route starts from the back of the head, going down the back of the neck to the upper back then to the lower back, tailbone, over the posterior, down the hamstring to the calves and finally to the soles of both feet.

• The second meditation is called “waterfall”. After modulating your breathing, imagine yourself at the base of a waterfall. As you breathe in and out picture the water gently raining down, traveling each route until the whole body is relaxed.

• The third meditation is called “oneness”. It uses the same imagery as the waterfall, only instead of relaxing certain sections at a certain time, the whole body relaxes instantaneously. Let the image of the water wash away the stress or anxiety immediately.

• The last meditation is called “releasing”. Certain parts of the body can carry and feel stress or anxiety more than others. Focus your mind on these locations and silently recite the word “relax or calm” while exhaling, until these tension points release.

The first meditation can be found on “Stress Release Meditation” CD available at Tao EShop.

Tai Chi: A Source of Good Health, Peace of Mind and Yes, Even Love

Tai Chi offers forms of balancing one’s body, such as:

• It slows breathing and relaxes the mind.

• Tai Chi’s sequential and varied forms, imitate the movements of animals, which brings the mind into focus and aligns the central nervous system.

• The coordinated movement of head, eyes, arms and legs recalibrate the inner ear, which controls our sense of balance.

• Tai Chi is slow, steady movements strengthened muscle and bone.

• Tai Chi corrects posture.

• The low-intensity movements make it an accessible form of exercise for almost everyone, not only athletes, but seniors and young adults as well.

• The slow, continuous movements help condition the heart and vascular system.

• Tai Chi allows the body and mind to find rest, sparking greater mental alertness.

• Tai Chi benefits our own health, as well as the health of others. For instance, when treating patients, the doctors here at the Tao of Wellness are able to transfer our Qi to our patients.

• Tai Chi is known as a form of medicine that can help patients with most chronic conditions.

For classes on Tai Chi and other movement forms contact Yo San University at 310.577.3000 or go to www.yosan.edu

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