Stretch and Release the Bows

Today's exercise, called Stretch and Release the Bows, is a great technique for anyone to use. It helps keep the lower back healthy, it improves posture, it improves hip stability, relaxes the shoulders and chest, and much more. Use this technique when doing all your Tai Chi forms to see even greater results.

If you are having severe Upper Back or Lower Back problems, consider looking at the courses I designed to deal with those issues as well. Stretching and Releasing the Bows is a technique you will use in both mind-body prescriptions. 

Tiger Stance from Side to Side

This exercise is a great piece of martial arts training that can be used by anyone to increase strength, muscle mass, bone density, flexibility, and range of motion in the quads, hamstrings, groin, hips, and calves.

Remember, that you don't just want to be strong, you also want to be flexible, because when you are strong and flexible, you are powerful. That is the best you can be, because it means you move your body effectively and efficiently, accomplishing the most work with the least effort.

Do this exercise like you do the others, 15 repetitions to each side is beginners, up to 30 is intermediate, and up to 50 on each side is advanced. This is a good exercise to do if you want to change your usual Up and Down routine once in a while.

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I hope you enjoy Tiger Stance from Side to Side! If you do, consider signing up for one of my courses on Udemy. There are long form and short form Tai Chi courses, which can fit any lifestyle, whether you are busy all the time, or already commit an hour a day to exercise.

If you are in the Boston area, don't forget that you can always schedule a private lesson with me, either at my clinic, or at your home. Check out my sign-up page to get the details or submit any questions you might have.

Happy Stretching!

Taoist Bubble Visualization + Posters

The more intense the meditation and visualization, the more helpful these posters can be. For instance, the Taoist Bubble Visualization and Meditation is pretty complex. You don't only visualize a bubble of energy around your body, but also the flow of impurities out of the body, the absorption of healing energies into the body, and the blocking of negative energies from entering. This complexity is why I often have the energy bubble as the last part of a longer meditation routine.

A great way to make things simpler, and easier to remember, are these posters! There is a lot to visualize while you meditate in this form, so a poster on the wall or the floor that reminds you of the steps and the parts of the visualization can certainly be a big help.

This poster has more text, and reminds you of everything you need to know about the visualization. The other poster has fewer words, and may help you concentrate once you have the meditation memorized.

Good luck, and Happy Stretching!

Counting Breath Meditation + Posters

Today's poster meditation is the Counting Breath Meditation. For those of you who are new to the blog, the counting breath meditation is a great for transitioning from the sound-guided meditations to the silent meditations. It helps you focus on the breath with each number, and is naturally very calming to do.

This meditation has two poster options, one illustration, and one photo. They both say the same things, so pick which ever picture you prefer to look at while meditating.

Which picture do you prefer? And which meditations would you like me to make posters for in the future? Let me know in the comments!

Happy Stretching!

Healing Energy Ball Visualization + Poster

Many students ask me for tools or guides to help them remember the steps for certain meditations and exercises that I teach. My books, DVDs, and the blog, of course, are always available for you to reference. But I have put together some helpful posters that you can print out and hang on the wall in your house that will allow you to get exactly the information you need without too much of a distraction.

Today, we start with the Healing Ball visualization. Click here to download the printable .pdf file.

The Healing Energy Ball is another name for the Lower Energy Center, but people often find it easier to visualize an "energy ball" rather than an "energy center". Do whatever works best for you.

The four steps listed on the poster are just the basics. If you want to achieve an even more advanced level of meditation, then you should begin practicing my tongue alignment trick, as well as the Up and Down Forces.

Also, pay attention to the picture! It tells you to focus your mind on the lower energy center until you can reside there. It is very important that you understand the difference between simply thinking about a visualization, and residing in a visualization. Residing is about bringing your awareness to the area and experiencing the sensations associated with it. 

Good luck visualizing the healing energy ball, and Happy Stretching!

Easy Yoga Series on Cancer Wellness TV

Hello mind-body students! I have exciting news about some great content you can get on Cancer Wellness TV.

My amazing Dana-Farber colleague (and cancer survivor herself), Anne Marie Turo, has released a new video on Cancer Wellness TV to kick off her "Easy Yoga" series, which is focused on helping cancer patients, or anyone who is suffering from serious illness or trauma and have low mobility and energy, to recuperate as fast as possible.

This first piece, the Bed Yoga routine, is designed to increase a person's levels of strength, flexibility, and energy, from the comfort of their bed. And of course, I wouldn't say this exercise is complete until you incorporate deep breathing and empty-full moon, which Anne Marie mentions right at the beginning. She also ends the video with a helpful guide to getting out of bed when you have very low strength and energy.

Please continue to support Cancer Wellness TV, such as by making a free account or giving a donation. We will be producing very high quality, useful content for anyone looking to lead a healthier life, cancer patient, survivor, or otherwise. 

Happy Stretching!