Tai Chi In A Chair

BALLOON BREATHING

This exercise strengthens the diaphragm.

Close your eyes, and place both palms on your lower abdomen. Feel your diaphragm expand and contract as you breathe.

As you inhale deeply, visualize a disk in your lower abdomen (just below your belly button) spinning faster and faster as it releases energy into your body. Mentally guide these sparks of energy up into your chest. Picture them circling around your lungs. While exhaling, envision the toxins that have collected in your lungs exiting through your mouth. Repeat nine times.

BRUSHING TREE TRUNK

This pose stretches your neck muscles.

Extend your arms and reach for the ceiling as you breathe in deeply. Swing your right arm down and across your chest to your left side while turning your head in the opposite direction, looking as far toward the ceiling as you can.

As you twist, visualize your internal organs being squeezed and massaged. Exhale as you bend forward and tighten your abdomen. Return to the starting position. Repeat nine times on each side.

CENTERING CHI

This movement focuses energy.

As you do this exercise, imagine that you’re collecting bits of energy from all over your body and returning them to your lower abdomen.

Hold your hands above your lap, palms upward. Breathe in deeply as you pull your abdomen inward, contracting your diaphragm. (This is the only exercise in which your diaphragm is not expanding as you inhale.) As you tighten your abdomen, raise your arms out to the side, and then extend them up over the center of your head so that your palms are facing the ceiling.

Allow your arms to drop gently to the side in an arc. As they drop downward, exhale until there is no breath left in your lungs and relax your abdomen.

Return to the starting position. Repeat three times.

FLOWER BUD OPENS

This is a great way to achieve deeper inhalation.

Hold your hands in front of your chest with palms facing each other. Raise your arms upward, inhaling deeply and visualizing energy circulating through your shoulders, arms, neck and head. As you lift your arms above your head, arch your back away from the chair and extend your arms outward. Then press your arms down to the side, palms facing the floor. Finish the inhalation by relaxing your arms and pulling them behind you.

Exhale and return to the starting position. Repeat nine times.

GREEN DRAGON

This exercise strengthens the shoulders and arms. It is especially good for firming up the backs of your upper arms.

Bring both arms over your left shoulder so that your right palm is almost touching your left shoulder, and your left hand is next to your left ear.

Move your right hand across your chest and down, until it rests just outside your right thigh, palm facing down. At the same time, move your left hand in front of your upper chest so that it is perpendicular to the floor, with the palm facing to the right. By the time your left hand reaches this position, the muscles in your left arm should be taut.

Repeat on the opposite side. Move your arms so that your left palm almost touches your right shoulder and your right hand is next to your right ear. Sweep your left arm downward so that it is alongside your left thigh, and position your right hand in front of your chest.

Repeat nine times on each side.

NEEDLE AT THE BOTTOM OF THE SEA

This movement stretches back muscles and helps tone your legs. During this exercise, visualize energy circulating from the top of your head to the bottoms of your feet.

Inhale deeply while extending your left leg so that your knee is straight. Keeping your leg straight, relax and exhale, bending forward from your hips while extending your right hand between your legs and reaching for the floor. Allow your left arm to hang totally relaxed. Repeat nine times on each side.

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First Printed: April 1, 2002