Page 54 - Let's Practice NUTRI-LIVING TAI CHI Excercises

Thaùi-Cöïc döôõng sinh Ñoã Quang-Vinh

XXII- Standing up and Sitting Down

A- Stand on parallel feet, curving your back with
straight knees. Catch your knees with arms entwined so that
the fingers of each hand face inside each other and the two
fore arms are being on one horizontal line paralleling to the
ground. Suppose you’are carrying a heavy luggage posing
on the bottom of your back [at the coccyx area] (1)
(2) (3)
B- To sit down;
1- First, press the knees and gradually bow your
head to lower the back until it is parallel to the ground (1-3)
2- Keep pressing the knees to lower slowly the
back’s bottom until you’re sitìng on your heels. (4)

C- To stand up, process the inverse itinerary:
1- Press the knees, consider it a fulcrum of the
lever, using the leverage to slowly & hardly lift up the (4)
back’s bottom until the back paralleling to the ground (5-7) (5)
(6)
2- Keep pressing the knees, still using the
leverage to slowly lift up the back’s bottom. Note that lifting
up the spinal bottom not the knees. (8-9)

D- Repeat this process continuosly, the back is felt
relaxed. (7)

(8)
(9)

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