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Jan 2011  |  By Elyse Russo  |  Comments

Tai Chi Bliss in 5 Easy Steps

Unglue yourself from your iPhone and step away from the overflowing laundry room to indulge in a little bit of “me time” with Tai Chi.

Unlike other forms of exercise, Tai Chi involves slow-moving, range of motion movements coordinated with breathing, says Bobbie Adams, a certified instructor who teaches in Park Ridge, Arlington Heights and Lombard. And Tai Chi’s health benefits are endless; it lowers blood pressure, increases muscle strength and relieves stress, Adams says.

To attain utter relaxation through Tai Chi, stand or sit in a chair with proper posture: Tall spine and neck, abs in, shoulders gently back and down, knees relaxed, and feet flat on the floor. Then, follow Adams’ five easy movements:

1. Breathe naturally eight times through the nose, and while breathing out, pull your abs in. With your hands, assume a prayer position with four inches between your palms. As you inhale, pull your hands 10 inches apart, and as you exhale, bring them back to 4 inches apart.

2. Repeat the first movement four more times, and breathe deeply, filling the lungs.

3. Breathe in and out while straightening and relaxing your spine for eight times. Inhale when you’re sitting tall and exhale when you relax.

4. Do eight gentle neck turns. Breathe in first, and as you breathe out, turn your neck to the left to about 70 percent of your range of motion. Inhale, then turn your neck to the right as you exhale. Repeat.

5. End in ragdoll. Allow your arms and shoulders go limp, and your neck and head to gently bow. Relax. Take four breaths, then as you exhale, slowly bring your head and shoulders back up.

For more information about Tai Chi classes, contact Bobbie Adams at This email address is being protected from spambots. You need JavaScript enabled to view it. or 847-902-8878.