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Tai Chi exercises for Chronic Fatigue Syndrome - 4

Seated tai-chi for Chronic Fatigue

4. The Pillar

Start with hands at Dan Tien. Raise them together in a line up the front of the body and over the head to start the exercise with the palms facing upwards a couple of inches above the top of the head (pic1). As you breathe out keep the palms in that position and raise the arms straight up until almost extended. (pic 2). Then breathe in as the hands come back down to a couple of inches above the head, back down that vertical line, palms still facing upwards. Finish the set by turning the palms down and bringing them down in front of your face and down your body to Dan Tien. Hold for a few moments with the mind in Dan Tien. Probably do a few less of this than the other exercises - I usually find 8 to 16 repetitions is sufficient.

1.

2.

This may be a little difficult if your shoulders get particularly sore, but as it stimulates the Crown accupoint (Baihui) it may help with some of the oppressive 'brain fog' that so often goes with ME/CFS. Because it stimulates Chi at the extremes of the body, with both this and Draw the Bow I like to follow it with Hold Chi Ball for at least a minute to get the chi back to Dan Tien; its natural store.

5. Hold Chi Ball

Your immaginary Chi Ball can be anywhere from a small volleyball (pic 1) to something the size of a Space Hopper (pic 2), depending on how wide you hold your hands! The most comfortable when seated is probably around 12 inches from palm to palm, with the centre of the palms pointing to Dan Tien, but concentrate on getting the arms and shoulders comfortable, the you can move your hands slightly wider or further apart depending on what you find the most relaxing.

1.

2.

The Space Hopper version is best done standing up, and your palms will be facing each other rather than Dan Tien, as if the middle of the sphere is being held some 10 inches in front of Dan Tien.

This is always worth doing for a minute or so at end of any tai-chi/Qi-Qong exercises, bringing the Chi back to Dan Tien. A minute is fine, but do longer, eyes closed or open, if you feel relaxed enough.

6. Warm kidneys

Kidneys are very important for energy and vitality in Chinese Medicine. Rub the palms to get them warm first as the kidneys hate the cold, (you can do this between the knees to get extra friction, and stimulate accupoints in the legs). Place the palms on the kidneys, the back straight, fingers not touching, and try to keep your arms and shoulders as relaxed as possible. Concentrate on staying relaxed and the point where the palms contact the back. Again a minute or so is a good start but do longer providing it doesn't take too much effort.

Notes: Always worth trying if you feel the cold and/or have backache in the lower back region.

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