Soft and Flexible Exercise Tips !

‘Soft and Flexible’

“When a man is born, he is soft and flexible;

When he dies, he grows hard and rigid.

So it is with all things under Heaven.

Plants and animals are soft and pliant in life,

But brittle and dry in death.

Truly, to be hard and rigid is the way of death;

To be soft and flexible is the way of life.”Tao Teh Ching5

5 Taken from The Tao of Health, Sex and Longevity, Daniel Reid, Simon & Schuster Ltd, 1989

Stretching is one of the exercises most neglected and yet is the most important for health and longevity. It will keep you young and supple, it will keep your blood flowing and your lymph moving. It is one of the secrets of the East for staying young and extending life. The best stretching exercises are those from the East as they work the internal organs as well, and get blood and oxygen flowing throughout the body.

Eastern or Taoist exercises aim at keeping essential fluids (blood, hormones, lymph etc.) and vital energy circulating. It is a very different way of looking at exercise, but its positive effects on health and slowing the aging process cannot be disputed. The focus of the exercise is to get oxygen flowing to all parts of the body – but through breathing and stretching, not cardiovascular exercise.

The terms used in Tao exercises sound strange to the Western ear, and we have an immediate suspicion of them. But the explanation is perfectly scientific. In the Tao, breath is seen as vital essence or energy, and is known as known as ‘chi’. By getting ‘chi’ moving through controlled deep breathing and rhythmic physical movement, energy is circulated to every organ and tissue in the body. This makes sense from a Western medical point of view – oxygen is vital for every function of every cell in the body. Getting oxygen to the cells consequently literally energizes the body and a combination of stretching and breathing exercises multiplies this effect. So what sounds strange to our Western ears is actually scientifically accurate.

In practice, Taoist exercises take a completely opposite approach to that of Western exercise. Taoist exercises loosen, stretch and relax the body; Western exercise tightens, compacts and tenses the body. Taoist regimens collect and store vital energy; Western exercises deplete energy and leave you feeling tired. So the two types of exercise complement each other perfectly and are both necessary for optimal health. (Eastern people do practice more energetic forms of exercise in their martial arts. They also use stretching and breathing to balance out the effects on the body.)

All Taoist exercises are essentially aerobic, since they drive oxygen to the cells. So, in addition to the benefits various exercises have for specific parts of the body, all Taoist exercises benefit the cardiovascular system and oxygenate the bloodstream.

Another difference between the two types of exercises is the effect they have on the joints and spinal column. By loosening and stretching the vertebrae and relaxing the associated spinal muscles, you restore optimum nerve and energy impulses to the vital organs. Tense spinal muscles not only block nerve and energy channels, they also deplete vital energy, because it takes a lot of energy to keep these muscles tight.

The stretching exercises given here are the classic Taoist exercises and confer great health benefits, far more than just simply keeping your muscles stretched and supple. The wonderful thing about them is that you do not necessarily have to set aside time to do them. You can do a stretch here and a stretch there during the day; a stretch or two before you get out of bed in the morning and a few before you retire at night. The exercises energize and refresh better than the best energy drink! Once you have made a habit of practicing them, you will notice a marked improvement in your energy levels and overall health. Aches and pains will disappear, especially for those with a previously sedentary lifestyle. And although I recommend all three types of exercise: cardio, weight-bearing and stretching for optimal health and longevity, if you can really only do one of the three, choose the stretching exercises.

The key to enhancing the longevity benefits of these exercises is to keep body, mind and breath under control during the session. The breath needs to be steady, regular and controlled (see breathing techniques). The mind needs to focus on keeping the breath under control, and not wonder around. If you go through the physical motions without breath control, the body must burn stored energy rather than utilize fresh supplies of chi provided by proper breathing. If you fail to properly stretch, loosen and relax the body, breath will not be able to circulate blood and energy to the limbs, organs and tissues.

The exercises are presented in 4 categories:

1. Warming up

As with all exercise, it is essential to warm up before to get the blood flowing, loosen the joints etc. The warm-up set of 6 simple exercises requires about 3 minutes to perform, and it can be practiced as an exercise in itself any time, any place to relax a cramped, fatigued body and stimulate circulation of blood and energy.

2. Loosening and stretching

While loosening focuses primarily on the joints, stretching concentrates on the muscles, tendons and ligaments. Mobility and physical coordination depend entirely on flexibility. Chi can also only flow when joints are loose and flexible and muscles are stretched and relaxed. Stretching muscles pushes out stagnant blood, permitting the subsequent relaxation phase to draw in fresh blood. To prevent injury, proceed slowly, deliberately and gently with each stretch. First empty the lungs, then commence the stretch until you reach the limit of your flexibility. Pause briefly to relax and exhale, then try to stretch just a little bit further on the next exhalation. While holding the fully stretched posture, breathe slowly and rhythmically, bit do not retain the breath. Exhalation should be about twice as long as inhalation during stretches.

Relax for 20-30 seconds between each exercise. Focus your mental awareness on the specific muscles and tendons being stretched in each posture. This will increase your capacity to stretch and enhance the flow of blood and energy there.

3. Long-life exercises

Long-life exercises are so named because they promote longevity by extending the functional life of the various vital organs, glands, joints, muscles and other parts of the body. They combine mobile loosening and stretching movements with rhythmic diaphragmatic breathing. Some of them involve pressing vital points to stimulate energy to flow to various parts of the body. Long-life exercises synchronize body and breath under guidance of the mind. They can be practiced any time, any place for a quick physical tune-up and energy recharge. The most beneficial times to practice them are early morning before breakfast, or just before bed at night.

4. Relaxation

The relaxation exercises induce total relaxation of body and mind by permitting all muscles to unwind. These 2 simple postures can be practiced at any time for relief of stress-related muscular tension.

The Stretching Exercises1

1. Warming up

1. Spine and Torso Twist

This is one of the single most beneficial exercises in the entire Taoist repertoire. It can be practiced several times a day as a preventative measure against congestion in the digestive tract, misalignment of the spinal vertebrae, and stiffness in the hips.

Technique: Stand with your legs shoulder-width apart; men with the feet parallel, women with the feet at a 45 degree outward angle. Slightly bend the knees into a semi-squat, so that all the body weight is supported by the thighs. This frees the spine and pelvis. Knees and thighs should be slightly tucked inwards, as if gripping a horse. The arms hang loosely down, with the palms facing backward. Keep shoulders completely relaxed and slightly rounded, so the chest is at ease. Keep the spine straight from crown to coccyx. Keep pelvis loose (‘unlocked’) and tucked forward in order to straighten out the sway in the lower spine. This stance is called the Horse stance and is essential to master, as it is the basic standing position for all the exercises. Your body should feel completely at ease in this stance.

1 The Tao Exercises are taken from The Tao of Health, Sex and Longevity by Daniel Reid, Simon and Schuster UK, 1989.

Now, using only the thighs for torque, twist your torso slowly left and right. Torso and spine should be passively propelled left and right by the action of thighs and waist. Gently increase the torque and extend the twist, letting your arms flail out loosely to the sides by centrifugal force. Elbows, wrists and shoulders should be totally loose and arm muscles relaxed. Let your hands loosely slap against your upper arms or back when they reach their limit. As soon as the twist in one direction is complete, start turning the body the other way. Make sure to use thighs and hips only. Do 30-50 twists per set.

Pointers: Keep knees well bent, arms loose, spine and neck erect. The head follows the body far enough around in each direction to see behind you. Perform gently and rhythmically.

Benefits: You may hear cracking sounds along your spine during the first few twists. This is the sound of your vertebrae realigning themselves into proper position. Spinal vertebrae frequently become out of line during the course of the day, especially for people with sedentary lifestyles. The Twist corrects this uncomfortable condition.

The Twist also stretches and limbers all the supporting muscles along the spinal column, thereby freeing any nerves pinched by muscular tension. It opens up vital energy channels along the spine, permitting free flow of chi between the sacral region and the brain.

In the torso, the Twist stretches the ribcage, expands the lungs and provides a highly stimulating massage to the abdominal organs.

The Twist is highly beneficial first thing in the morning or after any extended period of time spent sitting at a desk, traveling, or any other sedentary activity that congests blood and stagnates energy. It distributes blood to the limbs and extremities without placing strain on the heart.

2. The Windmill

Technique: Stand in the Horse stance with arms hanging loosely by your side. Swing both arms upward and around in as wide a circle as possible. Continue swinging them like a double windmill round and round, keeping a smooth, regular momentum and a wide arc. Do 20-30 swings.

Pointers: Shoulders must be kept loose, especially on the upswing. Inscribe as wide an arc as possible. During the downswing, let the chest protrude and the rib-cage expand fully.

Benefits: The Windmill stretches and warms up the intercostal muscles, which control the rib-cage during deep breathing. It limbers and loosens chest muscles to make breathing easier. It also stretches the arm, shoulder and neck muscles. Heart and lungs are opened and stimulated.

3. Reverse Windmill

Technique: Start from the same position, but raise the arms in the opposite direction, coming up and around from behind and down in the front.

Benefits: Similar to the regular Windmill, but it focuses more on opening up the back part of the rib-cage and limbers all the muscles connecting the upper spine to the shoulders and neck.

4. Chest Expander

Technique: Stand in the Horse position and raise your arms out in front of you at eye level, palms down. Swing arms out to both sides, turning palms upward as you do so, until they reach the full limit of the stretch. Keep arms parallel to the ground, and fling them back as far as they will reach. This will expand the chest completely. Then swing them back to the front, turning palms downward, and let the hands cross over one another. Continue swinging back and forth, 20-30 times per set.

Benefits: Prepares the upper chest for deep breathing by stretching the chest muscles. Helps loosen the shoulder joints.

5. Forward Bend

Technique: Stand in Horse position and fold your arms loosely across your chest. Straighten and lock the knees, then bend over forward until your folded arms are hanging loosely down, with elbows dangling a foot or two above your feet. Completely relax the head and neck. Now start ‘reaching’ down to the ground without unfolding your arms, by rocking gently up and down. Keep head and neck loose and dangling downward. Each downward thrust should stretch a spine and legs to their natural limits. Do about 12 rhythmic dips, then shift the torso to the right and repeat, then to the left and repeat, then to the centre again and repeat.

Benefits: Stretches the spinal vertebrae and their supporting muscles. It opens nerve and energy circuits all the way from the heels to the head. It also massages the abdominal organs and squeezes accumulated blood from them, pushing it into general circulation without requiring extra work from the heart. Gravity flushes the brain with supplies of oxygen and glucose and flushes out carbon dioxide and other metabolic wastes.

6. Abdominal Lift

Technique: Adopt the Horse stance, then lean forward and place hands on the thighs just above the knees, with the thumbs next to the fingers along the inner thigh. Forcefully expel your breath completely, block the throat with the glottis, and immediately pull the entire abdominal wall back towards the spine and up into the diaphragm. Empty lungs will facilitate this upward thrust of the diaphragm by vacuum.

Clench the sphincter muscle and hold the abdominal wall contracted for 5-15 seconds. Then, without inhaling yet, relax the abdominal wall and let the organs fall back into place, then inhale slowly and deeply. Repeat 2-3 times.

You can also rapidly contract and relax the abdominal wall while maintaining this posture and keeping the lungs empty. This gives the organs an invigorating massage.

Pointers: It’s important to thoroughly empty the lungs and lock the throat shut before pulling up the abdominal wall.

Benefits: This exercise squeezes stagnant blood from the internal organs like water from a sponge. Stagnant blood is then disgorged for recirculation and oxygenation by the lungs. It strengthens and tones the diaphragm. It improves the tissue tone of all the abdominal organs by massaging them and is a good preventative measure against gastritis, constipation and digestive congestion.

2. Loosening and stretching

While loosening focuses primarily on the joints, stretching concentrates on the muscles, tendons and ligaments. Mobility and physical coordination depend entirely on flexibility. Chi can also only flow when joints are loose and flexible and muscles are stretched and relaxed. Stretching muscles pushes out stagnant blood, permitting the subsequent relaxation phase to draw in fresh blood. To prevent injury, proceed slowly, deliberately and gently with each stretch. First empty the lungs, then commence the stretch until you reach the limit of your flexibility. Pause briefly to relax and inhale, then try to stretch just a little bit further on the next exhalation. While holding the fully stretched posture, breathe slowly and rhythmically, bit do not retain the breath. Exhalation should be about twice as long as inhalation during stretches.

1. The Plow

Technique: Lie flat on your back on a firm surface with feet together. Place palms firmly on the floor by your hips for support. Slowly raise your legs up off the floor, using the abdominal muscles to lift, and swing them up over your head until your toes touch the floor behind your head, or as far back as they will reach. Relax briefly and inhale, then try to stretch a bit further on the exhalation. Keep knees locked, legs straight and arms stretched on the floor. Hold this posture for 1-2 minutes, breathing slowly and rhythmically through the nose. Each inhalation will stretch the spine a bit more, while each exhalation will relax it a bit.

Benefits: This is the best spinal stretch of them all. It stretches and aligns the vertebrae from the lower back all the way to the top of the neck, at the same time stretching and toning the muscles that support the spine and opening vital energy channels. Many types of headaches are relieved by this posture. Breathing in this position provides a massage to the stomach, draws fresh blood into the spinal muscles and cleans out the thyroid gland.

2. The Cobra

(incorrect position)

Technique: Lie flat on your stomach with forehead on the floor and palms placed flat at about the shoulder level, as though you were doing push-ups (top illustration above). Completely relax the spine. Now raise your head and stretch it back until you’re looking upward, then raise the top part of the torso off the floor, using only the back muscles for lift. When you’ve reached the limit, continue bending upward by pushing up with your hands until the spine is fully arched. Do not raise the lower abdomen off the floor and do not straighten and lock the elbows. Stretch the neck up as far as it will go and look at the ceiling. Don’t let the neck contract and the shoulders hunch up, as in the last of the 3 positions above, which shows the wrong posture.

Hold the posture for 30-60 seconds.

Benefits: The Cobra stretches spine and neck in the opposite direction from the Plow. Thus the two are complementary exercises. It opens up the throat, stretching all the muscles, tendons and blood vessels there. And stimulates the thyroid gland. In contrast to the Plow, back muscles are contracted instead of stretched and the abdominal muscles are stretched instead of contracted.

3. The Forward Bend

Technique: Sit on the floor with legs stretched out in front of you, feet 2-3 inches apart. Stretch the spine and neck, then slowly bend forward at the waist as you exhale. Try to bend as much from the waist as possible, instead of curving the spine, which should bend only during the final phase. Slide hands down along shins as you bend, grasp the soles of the felt, and use the arms to pull the torso forward toward the feet, aiming forehead to knees. Keep knees locked and legs straight, or else you’ll lose traction. When you’ve reached your limit, relax briefly,, inhale, then try to bend a but further on the next exhalation by pulling forward with the arms. If at first you cannot touch head to knees or reach hands to feet, go as far as you can and stop. The more you practice, the more those atrophied muscles and tendons in the back of the legs and spine will stretch, until you’re able to fold right up. Hold for 1-2 minutes.

Benefits: The Forward Bend stretches the lower spine, completing the work begun by the Plow, which exerts its strongest stretch on the upper spine and neck. As such, it is both an excellent preventative and an effective palliative for chronic lower back pain, sciatica and discomfort in the kidneys. Like the Plow, it stretches nerves, muscles and tendons from feet to head and massages the stomach. Breathing in this posture gives a direct massage to the kidneys and sexually vital suprarenal glands.

4. Single Leg Forward Bend

Technique: Stand in front of a table, wall, chair or similar solid support which stands anywhere from waist to eye level. The higher the support the more difficult the bend, so the better the results. Start at waist level and work up. Raise one leg up so that the heel rests on the support, keeping torso and hips facing the support rather than at an angle to it. Slowly bend forward from the waist and move the hands down along the upraised leg until the fingers wrap around the toes. Place forehead on or just below the knees and pull the toes back toward the head to increase the stretch of the tendons and muscles along the back of the leg. Perform 6-10 slow deep breaths, then raise the head and lower the leg back down. Switch legs and repeat. Perform 1-2 stretches per leg.

Benefits: One of the most common problems for sedentary people is the shrinking and atrophy of the tendons along the back of the legs, a condition that keeps muscles and nerves chronically tense and blocks energy channels. This exercise stretches those vital tendons and opens nerve and energy channels from feet to hips to spine.

5. Double Team Back Bends

Technique: This exercise requires 2 people of approximately equal height and weight. Stand back to back, link arms at the elbows and cross forearms tightly against the ribs and chest. While one person relaxes, the other tightens his grip on their linked arms and slowly bends forward, lifting the other person off the ground and pulling him/her onto his/her own back. Hold the person suspended in this position briefly, being careful not to bend too far forward and flip over, then slowly straighten up and let him/her down again. Without pause, the other person now bends forward and lifts his/her partner up in the same manner. Repeat 5-6 times, or as often as you wish in both directions.

Benefits: This exercise provides an excellent backward spinal stretch without any muscular effort whatsoever, complemented by a forward bend. It loosens spinal vertebrae and muscles, while stretching their attached ligaments and tendons.

6. The Pylon

Technique: Stand with feet splayed out in opposite directions, thighs parallel to ground, calves perpendicular. Place hands on thighs just above knees, as in the abdominal lift exercise. Keep spine erect, the head straight and butt well tucked in. squat until you stretch the tough tendons and large muscles connecting inner thighs to pelvis. Do Bellows breathing and practice anal lock contractions to give the entire urogenital diaphragm an excellent workout. Hold the posture until our thighs begin to tremble, then bring heels and toes back together to a normal stance. Relax tendons and muscles by kicking feet out loosely to the sides.

Benefits: The Pylon stretches the cramped muscles and tendons between thighs and pelvis and opens up energy channels along the inside of the legs from the perineum to the feet. It tones up the urogenital diaphragm and enhances one’s sense of balance.

7. Dip Splits

Technique: Stand straight with feet together. Take one giant step forward with left leg and dip down into a split by sliding the right foot backward until the knee almost touches the ground, with the left shin perpendicular to the ground. If necessary, brace a hand against a chair or wall for balance. Front thigh should be parallel to the ground, front shin perpendicular, rear knee suspended just above the ground. Extend arms out to the sides for balance, arch spine back a bit, and rock gently up and down 5-6 times. Then repeat with the right leg forward. Do 2-3 splits in each direction.

Benefits: This exercise stretches the large muscles and tendons on the front and outer part of the thighs, and thus complements the effects of the Pylon. It strengthens ankles, arches the feet and exercises the muscles that support the lower back and pelvis. It improves balance and stimulates energy meridians between pelvis and feet.

8. Spine and Torso Twist

This has already been discussed as a warming-up exercise, but it is also one of the best loosening exercises for the spine, neck and shoulders.

9. The Pendulum

Technique: Stand relaxed with feet parallel, shoulder-width apart, and knees locked. Bend forward at the waist until your back is about parallel to the ground, letting arms and hands dangle loosely downward. Relax the neck and let the head hang down as well. Using hips and lower back muscles only, start twisting the entire torso from side to side, causing arms and head to swing back and forth like pendulums. After about a dozen or so full 180-degree swings from side to side, stop propelling the torso and let the ‘pendulum’ gradually decrease swinging until hands come to rest again. Repeat this 2-3 times.

Benefits: The Pendulum loosens and limbers the vertebrae of the neck and spine, as well as the joints of the shoulders, elbows and wrists. It stretches and loosens the large muscles of the upper back and shoulders, which should remain relaxed throughout the exercise. Tension here is the cause of many chronic discomforts. It also stimulates the energy meridians running from spine into head, and from shoulders down to arms and hands.

10. Shoulder Roll

Technique: Horse stance, arms hanging loosely by sides. Start rolling the shoulders alternately up, back, down and around – with the one following the other, like the action of a driveshaft. Roll them in as wide an arc as possible. Then reverse direction, rolling shoulders alternately forward. You can also do this exercise by simultaneously rolling one shoulder forward and the other backward.

Benefits: The Shoulder Roll is a good way to loosen up the shoulder muscles, limber the tendons that attach them to the sockets and loosen the joints. This is the region of greatest tension in people today, owing to chronic stress and over-stimulation.

11. Upper Back Loosener

Technique: Stand erect with heels together and toes splayed out at 45 degrees. Relax your arms, reach back and clasp your hands behind your back with palms together. It helps to interlace the fingers. Stretch the neck up, roll both shoulders backward, and try to bring your elbows together. You won’t be able to touch elbows, but this is the direction in which to move. Hold the position for 3-5 seconds, then relax shoulders and arms and roll them forward again. Repeat 3-6 times.

Benefits: This maneuver loosens the upper vertebrae and their surrounding muscles, thereby unblocking pinched nerves in this chronically tense area and restoring neural communication with organs and glands. It opens up the rib-cage, thereby facilitating deep breathing, and loosens the shoulder joints. Try this exercise from time to time during the day, especially after sitting at a desk for hours or when feeling ‘uptight’.

3. Long-life exercises

The Head

1. Face and Throat Stretch

Technique: This may be practiced standing in the Horse stance, sitting or lying down in bed. Tilt the head upward and stretch the face vertically as much as possible, as though taking a deep yawn. Open eyes and mouth wide. Then contract the facial muscles into a grimace. Repeat about a dozen times, stretching various individual muscles as you become aware of them. Then tilt head all the way up and jut the chin out as far as it will go, stretching the ‘strings’ of the throat between larynx and lower jawbone. Relax and repeat a dozen times.

Benefits: Stretches and relaxes the myriads of tiny muscles that control the face and jaws. Helps prevent and get rid of wrinkles, irrigates face muscles with fresh blood and draws energy up to the face and head. Tones the throat and strongly stimulates the thyroid and parathyroid glands, regulating metabolism.

2. Eye Roll

Technique: Standing, sitting or lying. Open eyes wide and start rolling them clockwise in a wide arc, gradually increasing speed. Do 2-3 dozen, then repeat in the other direction.

Benefits: Stretches and tones the muscles that control the eyeballs, thereby improving vision. Enhances blood circulation to the eyes and related nerves. Draws vital energy into the brain. Balances circulation of Yin and Yang energies throughout the system.

3. Pressing Vital Head Points

Technique: Practice these in standing or sitting postures.

a. Make a fist with both hands, with the knuckles of the index fingers protruding. Press these knuckles firmly against the vital points at the temples, about 1 inches (4 cm) back from the outer corners of the eyes. Press, hold the pressure for a few seconds, then release. Repeat 3-4 times.

Benefits: Stimulates and balances energy flow in the head. Clears obstructions to energy in the head. Provides quick relief for certain varieties of headache due to nervous tension.

b. Press the knuckle of index finger of one hand firmly against the vital point that lies in the depression at the center of the upper lip, just below the nose. Press hard, hold briefly, release, and repeat 3-4 times. This is the end point of the Channel of Control.

Benefits: Pressure here helps stimulate the Channel of Control to pulse energy up into the head from the spine. It also clears obstacles to energy flow.

c. Place palms on head with fingers laced and use thumbs to find the 2 vital points located in the back of the head, where the cervical vertebrae meet the base of the skull. Press hard, rub, then release, repeating several times.

Benefits: Pressure here clears blocked nasal passages and helps balance air flow between right and left nostrils.

4. Ear Press and Skull Drum

Technique: Standing or sitting. Press palms tightly against ears, then pull palms away abruptly. Repeat 3-4 times. Then press palms to ears and place index and middle fingers firmly against base of skull at “Jade Pillow’ point. Snap index fingers off middle fingers so that index fingers drum against skull, causing a loud drumming sound inside.

Benefits: Balances air pressure in the Eustachian tubes and ear canals. Relieves ringing it the ears and alleviates certain varieties of headache. Helps prevent fainting and dizzy spells. Expels stagnant chi from Jade Pillow points.

5. Teeth and Gum Grind

Technique: Sitting, standing or lying down. Clamp jaws shut so that teeth are pressed together. Grit the teeth and grind them together, causing the jaw muscles to bulge at the temples. Release, and repeat as often as desired.

Benefits: Strengthens teeth and gums, tones jaw muscles and improves circulation to the gum tissues. Also helps draw energy up to the head and focus mental attention inward.

6. Tongue Stretch and Roll

Technique: Standing, sitting or lying down. First, stretch the tongue out of mouth as far as possible, retract and repeat 5-6 times. Then roll the tongue around the mouth clockwise along the external gum line, then repeat counter-clockwise.

Benefits: Strongly stimulates beneficial salivary secretions from the ducts below the tongue. This should be swallowed to benefit digestive functions in the stomach. The powerful enzymes contained in these secretions help eliminate bad breath by digesting the bacteria in the mouth and stomach that cause this offensive condition. Since the tongue muscle is directly connected to the heart muscle, this exercise limbers the heart.

7. Face Rub

Technique: Standing or sitting. Rub the palms of the hands together briskly to generate heat and draw energy into the palms, then rub the index and middle fingers in circles around closed eyes, going with the grain of the eyebrows, about a dozen times. Recharge the palms with another brisk rub and do the same thing around the ears, moving up from the temples around and over the ears, down behind and back again, a dozen times. Rub palms again, then place index and middle fingers on either side of the nose and rub briskly up and down between inner corners of eyes and lower corners of nostrils.

Benefits: Rubbing the palms together charges them with chi. Rubbing around the eyes with charged palms improves vision and enhances blood and energy circulation to the eyes, thereby relieving fatigue caused by eye strain. Rubbing around the ears enhances hearing and stimulates mental energy. Rubbing the sides of the nose draws blood and energy to the sinuses in preparation for breathing exercises. In winter, the nose rub is an especially effective preventative against head colds.

8. Head and Neck Twist

Technique: Standing or sitting. Stretch the neck and direct eyes straight ahead, unfocused. Turn the head 90 degrees to the right by twisting the neck around until both eyes can see the right shoulder. Then turn the head 180 degrees back around to the left, until both eyes can see the left shoulder. Repeat 10-20 times, slightly increasing the torque each time, but be careful to keep the exercise ‘soft’.

Benefits: Stretches and limbers the muscles and tendons throughout the neck and cervical vertebrae, stimulates the nerves there, and massages the thyroid and larynx.

9. Nose Massage

Technique: Standing, sitting or lying. Rub palms together till warm, then place the open palm of one hand directly on the tip of the nose, press lightly and rub around in a circle about a dozen times in each direction. This will cause the entire tip of the nose to roll around along with the palm.

Benefits: Stimulates sinus nerves, opens the nasal passages, loosens dried encrusted mucus, and serves as a good preventative against head colds in winter.

Abdomen, Waist and Lower Back

1. Spine and Torso Twist

Already introduced, this is an excellent all-round exercise to stimulate energy and blood circulation in abdominal organs, hips and spinal column.

2. Abdominal Massage

Technique: Standing, sitting or lying down on your back. Rub palms together briskly to generate heat and charge them with chi. Bare the abdomen and place left palm over the navel, with right palm over the left hand. Start inscribing small circles around the navel, moving in the direction of colonic flow, i.e. from lower left, across and up. Gradually increase the diameter of the circles until your hands are following the actual path of the colon.

Benefits: Stimulates the Sea of Energy center and balances abdominal energy. Stimulates stomach and bowels, enhances peristalsis and promotes regular bowel movements.

3. Lower Back Massage

Technique: Standing or sitting. Rub palms together to charge them with heat and chi. Bare your back and place palms firmly against the soft part of the lower back, about 3 inches (7 cm) to either side of the spine and just below the rib-cage. Use palms and fingers to massage this region vigorously, moving the hands up and down rhythmically in opposite directions.

Benefits: In cold weather, this massage quickly builds up body heat by drawing Yang energy into the lower spinal channels and warming the kidneys. It stimulates blood and energy circulation in the lumbar and sacral region, and provides excellent therapy for chronic stiffness and pain in the lower back.

4. The Bump and Grind

Technique: This can only be done standing. Adopt the Horse stance, with all your weight resting on your thighs, and raise arms up above head so palms are facing the sky. Start rotating the hips and swiveling the pelvis round and round in circles, extending the diameter of the swivel as widely as possible, as though you were swinging a hula-hoop around your waist. Do 12-24 rotations, then repeat in opposite direction.

Benefits: Loosens the hips and waist, limbers up the mid-section of the body.

5. Anal sphincter Contractions

Technique: Standing, sitting, lying down or walking. Inhale and briefly retain the breath, while performing a quick series of deep anal sphincter contractions. Hold the last contraction tightly for a few seconds, then completely relax the sphincters as you exhale. When lungs are empty, perform one more deep contraction and release it before commencing next inhalation. Do this 2-3 times. In the lying position, you may direct the stimulation of the contractions directly to the colon by performing them with knees drawn up against the chest, with arms wrapped around the knees.

Benefits: Expels noxious gas and helps prevent constipation. Exercises the urogenital diaphragm and provides an excellent prostate massage for men. Prevents formation of hemorrhoids by flushing out stale blood from the anal sphincters and associated muscles and eliminating energy and blood stagnation form this vital spot. Helps men gain control over the urogenital canal, for use in ejaculation control, and helps women gain control over the vaginal ‘love muscle’. Prevents prolapse of the rectum and uterus. For pregnant women, this is a good way to prepare the pelvic muscles and tendons for childbirth. Practice this exercise frequently throughout the day, with or without deep breathing.

6. Back Bows

Technique: Spread feet more than shoulder width apart and place hands on ground, shoulder-width apart in front. Arch the spine upward and push back on hands, bending neck and head downward between the arms. Now push forward on hands and feet, while at the same time arching the back down toward the ground instead of up toward the sky and stretching the neck and head upwards. Then push back on hands, arch spine the other way and repeat, bowing the spine up and down and moving the body forward and back, 10-15 times.

Benefits: Excellent spinal exercise and vertebrae massage. Also, stretches and contracts the spinal cord and attached muscles. Alternately stretches and contracts the Channel of Function in front and the Governing Channel in back, thereby facilitating flow of energy within the Microscopic Orbit. Promotes circulation to the brain by bobbing head up and down. Tones and strengthens muscles and tendons in arms and legs.

Arms and Hands

1. Pushing Mountains

Technique: Adopt a firm Horse stance and bring both hands up to waist level, palms up, elbows tucked in. As you slowly twist hips and torso to the left, push your right hand forward, turning the palm around to face straight ahead as you turn. Continue to push the right hand forward at a rising angle from the hips until the arm is fully extended in front of you at throat level, with the hollow of the elbow upward and fingers slightly spread. Then draw the extended arm back down to starting position at the hip, turning the palm up and twisting the hips and torso to the right, while at the same time pushing the left hand up and forward in a similar manner to the first extension. The 2 hands should cross paths about a foot in front of the abdomen at solar plexus level. Keep shoulders relaxed and low, elbows in with hollows up, throughout the exercise. This feels very awkward at first but with practice it will grow smoother and more rhythmic. Eventually you will feel a distinct stretching sensation in the energy channels running from shoulders out to tips of the index and middle fingers whenever hands reach full forward extension, like stretching a rubber band.

Benefits: This is a very old Taoist and martial arts exercise, highly recommended by the ancient masters for building up and balancing chi, especially through the arm channels. Prolonged practice will enhance rapid flow of chi into the hands whenever they are extended for battle or work. It is a good exercise for those with poor circulation in the hands and excellent practice for synchronizing movements of limbs and joints. The twisting of torso massages abdominal organs and limbers the spinal column.

2. Pressing the Hands ‘Valley of Harmony’ Points

Technique: Standing, sitting or lying down. One of the strongest energy points on the entire body is located at the base of the ‘V’ formed on the back of the hands by the bones of the thumb and index finger, about 1 inches (3 cm) up from the webbing that connects them. You can find it by probing your thumb deeply into that soft depression until it strikes a point that is sharply sensitive to pressure. This is called the ‘Valley of Harmony’. Press this point hard a dozen times or so on both hands.

Benefits: Pressing the Valley of Harmony sends energy coursing up the arm channels into the head, stimulating the brain. This maneuver relieves many types of headache and toothache on the side that is pressed. It also enhances flow of chi to the hands, which is important for anyone who uses their hands in their work. Since it lies along the channel that controls the large intestine, it helps regulate this important excretory organ.

3. Pressing the Wrists ‘Inner Gate’ Points

Technique: Standing, sitting or lying down. The ‘Inner Gate’ is located 2 inches (4-5 cm) from the wrinkle that marks the boundary between the bottom of the hand and the inner surface of the wrist, and directly between the 2 central tendons of the wrist. Probe the index or middle fingertip in there until you find the point, which will be sharply sensitive to pressure, and apply deep acupressure there a dozen times or so.

Benefits: The Inner Gate lies on the meridian associated with the pericardium. Pressure here stimulates circulation and helps regulate heartbeat. It is the best point of the body to use for emergency treatment of heart attacks. Quick powerful pressure here can get the heart pumping again before it is too late for other measures.

Legs and Feet

1. Foot and Ankle Reflex

Technique: Sitting or lying down. Place palms down on the surface for support and raise one leg a few inches off the floor. Bend the foot at the ankle as far forward as it will go, then retract and bend it back as far as it will go. Curl the toes forward on the extension and bend them back on retraction. Repeat 20-30 times, fairly briskly, then repeat with the other foot. Next, swivel each food around in circles from the ankle joint, one at a time, 20-30 times each.

Benefits: Stretches and limbers the many minute muscles and tendons in the feet and ankles, stimulates nerves and blood circulation in the feet, which makes it good therapy for those who suffer from chronic cold feet, especially in winter. Stimulates energy channels running from legs into feet and back up to vital organs. This is a good way to help wake up the body in the morning before getting out of bed.

2. Pressing the ‘Gushing Spring’ Point on the Feet

Technique: Sit and cross one leg up over the other knee so that the sole is exposed and within reach. In the center of the sole is the point called ‘Gushing Spring’. Press deeply into it with the ball of the thumb and rub hard a few times, release, and repeat a dozen times or so. Then do the other foot.

Benefits: This point is related to the kidneys and suprarenal glands. Pressure here calms the entire body and helps balance the energy network. Highly recommended at night before bed for those who suffer from insomnia.

3. Pressing the ‘Supreme Thrust’ Point on the Feet

Technique: Sit and locate the point on top of the foot known as ‘Supreme thrust’, which is the most powerful point on the liver meridian and is equivalent in effect and location to the valley of Harmony points on the hands. It lies between the tendons of the big and second toes, about 2 inches (5 cm) up from the webbing that connects those toes. Press thumb or fingertip deeply into this groove until you find the point, then apply acupressure to it a dozen times or so. Then do the other foot.

Benefits: This point will provide a thrust of energy when feeling fatigued. Vigorous daily pressure here is a good therapy for those suffering from hepatitis or other liver aliments. Cures certain types of headache and is a good palliative for hangovers.

4. The Pylon

Introduced previously as a stretching exercise, this is also regarded as a long-life exercise. Breathing in this posture energizes the leg channels, tones up the urogenital diaphragm, and helps ‘sink’ energy down to its headquarters in the lower abdomen.

4. Relaxation

The relaxation exercises induce total relaxation of body and mind by permitting all muscles to unwind like springs released. These two simple postures can be practiced at any time for relief of stress-related muscular tension and all its attendant symptoms.

1. The Corpse

Technique: This posture is the most effective method ever devised for highly tense people to teach themselves how to relax. Those who master this method will gain ready access to a state of relaxation even deeper than sleep.

Find a room where no-one will disturb you for at least half an hour. It should be quiet, well-ventilated, warm and quite dark.

Remove shoes, ties, watches, belts etc. and lie flat on your back on the floor or carpet (mattresses and couches are too soft). Legs should be slightly parted, arms relaxed by your sides. If needed, drape a light blanket over yourself to prevent getting cold. Extend the neck so that the head rests comfortably. If preferred, place a small pillow or rolled towel under the nape. Breathe deeply and slowly but with as little conscious effort as possible. Try to make the exhalation stage twice as long as inhalation. Breathe only through the nostrils. Close your eyes and focus your mind on your breath.

When your posture is comfortable and your breathing slow, you are ready to start unwinding all those spring-like muscles in the body. Start by focusing mental attention on the muscles and joints of the feet, then mentally soften and relax them. This is more a matter of ‘letting go’ than of trying to ‘do’ something. Gradually move attention up to the ankles and calves, then the thighs, hips and abdomen, mentally ‘watching’ these various muscles soften and relax. Continue up to the chest, throat and finally the face. You will be amazed at how many muscles there are in the face and how tight they are. Let the lower jaw drop slightly open, but without parting the lips. Feel the min-muscles around the eyes and cheeks grow soft and ‘melt’ as you relax them. Next, start down at the fingers and hands, move up the arms to the shoulders, and back again to the face and throat, which merit a second round of attention owing to the chronic tension there.

The first time you try, this may not bring the desired results. Repeat the process again as often as necessary each session to get your body fully relaxed. Relaxing the muscles permits their blood vessels to dilate, allowing abundant supplies of fresh blood to enter, which warms them and makes them heavier. As you approach this stage of relaxation, it is very important to remain absolutely still, for the slightest movement tenses at least several muscles and this tension quickly spreads throughout the body. Once you have gained a feel for this exercise, 20-30 minutes will be enough to achieve a state of total relaxation.

When you are ready to ‘come back to life’, start by wriggling the fingers and toes, then swiveling ankles and wrists, then flexing the muscles of the arms and legs. Sit up and take a few deep breaths, then slowly stand up. You should now feel as refreshed as after a 2-hour nap, as soft and supple as a cat, as calm as a tortoise.

2. The Head Hang

Technique: This is easier and takes less time than the Corpse, though it is not as complete an exercise. The Head Hang focuses specifically on those muscles responsible for the most frequent forms of nervous and muscular tension – the upper spine, neck and shoulders. These are the muscles most sensitive to stress-induced tension. When tense, they block circulation of blood and energy to the head and pinch the vital nerves that communicate between brain and body.

To perform the Head Hang, loosen all tight clothing and lie flat on your stomach on a bed or across a desk, so that your head hangs freely over the edge. Keep your arms extended flat against your sides and your body flush to the bed. Let your head hang down completely relaxed. As neck and shoulder muscles gradually unwind by force of gravity, your head will hang further down and feel heavy. Breathe slowly and naturally through the nose without straining. Stay like this for 5-10 minutes.

Lying in this position stretches the entire back of the neck, where chronic tension in the tendons and muscles translates into nervous disorders, mental disturbance and fatigue. The Head Hang takes pressure off the cervical vertebrae, allowing them to stretch out and realign themselves, thereby restoring communication through the spinal nerves. It also opens up energy channels, drawing chi into the brain. People with shoulders perpetually hunched and necks constantly cramped as a result of chronic stress will benefit hugely from practicing this once or twice a day.