Cloud Hands
The Gentle Mind-Body Arts of T'ai Chi Ch'uan and Chi Kung

Lowering High Blood Pressure:
Taijiquan and Qigong Practices

Links     Bibliography     Quotes     Exercises



Researched by
Michael P. Garofalo

March 13, 2007





Cloud Hands - Yun Shou

Cloud Hands Homepage






Bibliography and Links
High Blood Pressure and Exercise:
Taijiquan and Qigong


Alternative and Complementary Medicine: A Focus on Qigong.  A Master's Thesis by Shannon Larry Sumrall. 

American Society of Hypertension   

Beijing Short Form, Simplified 24 Movements, Tai Chi Chuan, Yang Style.   By Michael P. Garofalo.   35Kb+   List of the movements (.html and .pdf), links, bibliography, quotations, and notes.  

Better Health Through Walking

Breathing and Taijiquan

Breathwalk:  Breathing Your Way to a Revitalized Body, Mind, and Spirit.  Broadway Books, 2000.   256 pages.  ISBN: 0767904931.   Guru Charan's methods.  

Breathe Well, Be Well.   By Robert Fried.  John Wiley & Sons, 1999.   224 pages. ISBN:  0471324361.  Subtitle:  A Program to Relieve Stress, Anxiety, Asthma, Hypertension, Migraine, and Other Disorders for Better Health.  

Chan Ssu Gong (Silk Reeling Exercises) Qigong:  Links, bibliography, quotes, notes.

Chi Kung (Qigong) Links

Choosing Your Path.   By Rober Jahnke.  30K.

Cloud Hands: Taijiquan and Qigong

Cloud Hands (T'ai Chi Ch'uan and Ch'i Kung) Website - Subject Index

The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the Principles and Practice.  By Wong Kiew Kit.  Shaftesbury, Dorset, Element, 1996.  Index, bibliography, 316 pages.  ISBN: 1852307927. 

The Complete Guide to Chi-Gung: Harnessing the Power of the Universe.    By Daniel Reid. Illustrations by Dexter Chou.   Boston, Shambhala, 1998.  Appendix, index, 326 pages. ISBN: 1570625433.  

The Complete Idiot's Guide to Tai Chi and Qigong.  By Bill Douglas.  Alpha Books, 2002, 2nd Edition.  368 pages.  ISBN: 0028642643.

The Complete Idiot's Guide to Walking for Health.  By Erika Peters.  Indianapolis, Indiana, Alpha Books, Pearson Education Company, 2001.  Index, 293 pages.  ISBN: 0028640020.  

The Complete Weight Loss Workbook
.  Edited by Judith Wylie-Rosett.  American Diabetes Association.  McGraw-Hill/Contemporary, 1997.  272 pages.  ISBN: 0945448783.   

Cross-Training for Dummies.  By Tony Ryan and Martica K. Heaner.   Foster City, California, IDB Books, 2000.   Index, appendices, 350 pages.  ISBN: 0764552376.  

The Dao of Taijiquan: Way to Rejuvenation.   By Tsung Hwa Jou.  Charles E. Tuttle, 1998.  3rd Edition.  233 pages.  ISBN: 0804813574.  An outstanding textbook on Tai Chi Chuan.  All styles are introduced and explained.  A very informative introduction to the philosophy and practices of Tai Chi Chuan.

Eight Section Brocade Qigong    Eight Treasures Chi Kung.   By Michael P. Garofalo.   Instructions, notes, links, bibliography, quotations, and charts.  320Kb+.

The Essence of Tai Chi Chi Kung: Health and Martial Arts.   By Yang Jwing-Ming.  Jamaica Plain, Massachusetts, 1990.  Glossary, 148 pages.   ISBN:  0940871106.

Essentials of Anatomy and Physiology.  By Frederic Martini and Edwin F. Barholomew.  New York, Prentice Hall, 1999.  Second Edition.  Index, 648 pages.  ISBN: 0130821926.

Fifty-Plus Lifelong Fitness - Senior Fitness and Health

Fitness and Aging Well

Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey

Foundation for Health in Aging (American Geriatrics Society)

The Healer Within.  Using Traditional Chinese Techniques to Release Your Body's Own Mediciine - Movement, Massage, Meditation and Breathing.  By Roger Jahnke, O.M.D.  Harper San Francisco, 1999.  288 pages.  ISBN: 0062514776.    

The Healing Path of Yoga.  Time-Honored Wisdom and Scinetifically Proven Methods that Alleviate Stress, Open Your Heart, and Enrich Your Life.   By Nischala Joy Devi.  New York, Three Rivers Press, 2000.  Index, 238 pages.  ISBN: 0609805029.  

The Healing Power of Exercise: Your Guide to Preventing and Treating Diabetes, Depression, Heart Disease, High Blood Pressure, Arthritis and More.  By Linn Goldberg and Diane L. Elliot.  John Wiley & Sons, 2000.  1st Edition.  304 pages.  ISBN: 0471348007.

Health and Tai Chi Chuan   Links, bibliography, quotes, notes. 

Healing Moves: How to Cure, Relieve, and Prevent Common Ailments with Exercise.  By Carol Krucoff and Mitchell Krucoff.  Illustrated by Adam Brill.  Three Rivers Press,  2001.  320 pages.  ISBN: 0609807951.

The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi.  By Roger Jahnke, O.M.D..  Chicago, Contemporary Books, 2002.   Index, notes, extensive recommended reading list, 316 pages.  ISBN: 0809295288.

Health Benefits of Taiji

The Intrinsic Energies of T'ai Chi Ch'uan.  Compiled and translated by Stuart Alve Olson.  Chen Kung Series, Volume Two.   Saint Paul, Minnesota, Dragon Door Publications, 1994.  Index, 194 pages.  ISBN: 093804513X.   

Knocking at the Gate of Life and Other Healing Exercises from China.   Official Manual of the People's Republic of China.   Translated by Edward C. Chang.    Pennsylvania, Rodale Press, 1985.  Index, 202 pages.  ISBN:  0878575820.  

The Latest Research on the Benefits of Tai Chi Exercise for the Elderly 

Living Yoga:  A Comprehensive Guide for Daily Life.  Edited by Georg Feuerstein and Stephan Bodian with the Staff of Yoga Journal.  New York, Jeremy Tarcher /Perigree, 1993.  Index, 290 pages.  ISBN: 0874777291.   

Meditation: Links, Bibliography, Notes, Quotes.

The Miracle Cure: Taijiquan Myth #1   

Physical Activity and Weight Control.  A publication of the National Institutes of
Health and the NIDDK.  38Kb+.  

Qigong for Good Health, Fitness and Vitality  

Qigong (Chi Kung) Links

Relaxation (Sung, Song, Shoong)    Links, bibliography, quotes, and notes.

The Root of Chinese Chi Kung: The Secrets of Chi Kung Training.  By Yang Jwing-Ming.  YMAA Chi Kung Series #1.   Jamaica Plain, Massachusetts, Yang's Martial Arts Association, 1989.  Glossary, 272 pages.   ISBN: 0940871076.

Silk Reeling, Chan Ssu Gong:  Links, bibliography, quotes, notes.

Strength Training: Taijiquan, Qigong, Kung Fu and Yoga  

"Studies on the Health Benefits of Tai Chi."  By Charlotte Jones. T'ai Chi: The International Magazine of Tai Chi Chuan: Vol. 30, No. 4, August, 2006, pp. 14-20.  Bibliography.   

Subject Index to the Cloud Hands (T'ai Chi Ch'uan and Qigong) Website

Sun Style T'ai Chi Ch'uan
   Links, bibliography, quotes, and notes.

(Sung, Song)  Relaxation    Links, bibliography, quotes, and notes.

T'ai Chi Ch'uan and Health   Links, bibliography, quotes, notes.

T'ai Chi Ch'uan and Health Articles    An excellent selection of articles presented by the Northwest Tai Chi Chuan Association. 

T'ai Chi Ch'uan: A Slow Dance for Health.  By John Cheng, MD.   "The Physician and Sports Medicine", Volume 27, No. 6, June, 1999.  Excellent advice for older persons.  

T'ai Chi for Older Adults.   VHS videotape.  Instructional videotape by Paul Lam, M.D.  Wellspring Media, 1999.  ASIN: 188553891X.  

Tai Chi: Health for Life.  How and Why It Works for Health, Stress Relief, and Longevity.  By Bruce Frantzis.  Berkeley, California, Blue Snake Books, Energy Arts Inc., c 2006. Index, 320 pages.  ISBN: 1583941444.  

Tai Chi Moves Seniors into Healthful Positions

Tai Chi Walking.   By Robert Chuckrow, Phd.  Boston, YMAA, 2002.  160 pages.  ISBN:  188696923x.   Read review and listen to recordings.  

Taijiquan and Exercise.   By Earle Montaigue.   25Kb+.    

Taijiquan for Good Health, Fitness and Vitality  Links, bibliography, quotes and notes.

Tai Chi - Fountain of Youth.   By Frank Petrillo, Jr.  15Kb.  

Tai Chi Tames Chronic Health Conditions

Taijiquan Links    

Taijiquan - The Ideal Exercise.   By Erle Montaigue. 

Taoist Qigong for Health and Vitality: A Complete Program of Movement, Meditation and Healing Sounds.   By Hon, Sat Chuen.   Boston, Shambhala, 2003.  208 pages.  ISBN: 1590300688.

The Tao of Health, Sex and Longevity
: A Modern Practical Guide to the Ancient Way.  By Daniel P. Reid.   New York, a Fireside Book, Simon and Schuster, 1989.  Index, 405 pages.  ISBN: 067164811X.  

Taoist Qigong for Health and Vitality: A Complete Program of Movement, Meditation and Healing Sounds.   By Hon, Sat Chuen.   Boston, Shambhala, 2003.  208 pages.  ISBN: 1590300688.  For an audio recording of the Healing Sounds is online.  

Temple Qigong

Thirteen Treasures Walking Qigong

Unified Fitness: A 35-Day Exercise Program for Sustainable Health.   By John Alton.  Hampton Roads Pub., 2002.   436 pages.  ISBN: 1571742247.

Valley Spirit Taijiquan
.  Red Bluff, California.  Instructor - Michael P. Garofalo.

Walking and Tai Chi Chuan  Links, bibliography, quotes, and notes. 

Walking Kung: Breathing for Health.   By Sheng Keng Yun.  Red Wheel/Weiser, 1997.  160 pages.  ISBN: 087728895X.  

Walks for Good Health

The Way of Qigong: The Art and Science of Chinese Energy Healing.  By Kenneth S. Cohen.  Foreword by Larry Dossey.  New York Ballantine Books, 1997.  Index, notes, appendices, 427 pages.  ISBN: 0345421094.  One of my favorite books: comprehensive, informative, practical, and scientific.

Way of Walking: Eastern Strategies for Vitality, Longevity, and Peace of Mind.  By Jacques Moramarco, O.M.D., L. Ac., with Rick Benzel.  Chicago, IL, McGraw-Hill/Contemporary Books, 2000.  Resources, 213 pages.  ISBN: 0809225867.  

Why am I Taking Tai Chi Chuan

Working Out, Working Within: The Tao of Inner Fitness Through Sports and Exercise.  By Jerry Lynch and Chungliang Al Huang.  New York, Jeremy P. Tarcher/Putnam, 1998.  264 pages.  ISBN: 0874779138.  

Yang Family Traditional Taijiquan 108 Movement Long Form   List of movements, links, bibliography, quotes and notes. 

Yang Style of T'ai Chi Ch'uan, Short Form, Beijing Standard, 24 Form  

Yoga: Links, Bibliography, Quotes, Notes

The Yoga of Breath: A Step-by-Step Guide to Pranayama.  By Richard Rosen.  Forward by Rodney Yee.  Illustrations by Kim Fraley.  Boston, Shambhala, 2002.  Index, notes, 304 pages.  ISBN: 1570628890. 










High Blood Pressure and Exercise:
Taijiquan and Qigong




"Ten Ways to Inspire People to Keep Fit:  Be a role model; make fitness fun; be both active
and productive; make workouts short and sweet; extoll the benefits; train for a charity event
together; set short-term goals; offer to be a workout partner; use inspirational music; don't 
preach, lecture or nag. "
American Council on Exercise






Lowering High Blood Pressure

Techniques and Exercises from Taijiquan and Qigong



Ten Steps for Lowering Your High Blood Pressure:

1.  Consult with your medical doctor.  Follow their recommendations. 

2.  Enjoy moderate exercise on a daily basis. 

3.  Reduce, avoid or eliminate the use of foods, spices, drinks, or recreational drugs that increase blood pressure.  For example, don't smoke and reduce using salt.

4.  Reduce stressful activities, situations, or habits in your life. 

5.  Eat less and reduce your bodyweight when needed. 

6.  Take medications to reduce blood pressure as prescribed by your medical doctor. 











Cloud Hands - Yun Shou

Cloud Hands Homepage




Michael P. Garofalo's E-Mail



Valley Spirit Tai Chi Chuan Club

Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland, Corning,
Rancho Tehama, Los Molinos, Tehama, Gerber, Manton, Cottonwood, 
Anderson, Shasta Lake, Palo Cedro, and Redding, CA


Michael P. Garofalo, Green Way Research, 2007, All Rights Reserved



Zen Poetry

Eight Treasures Qigong Exercises

Cold Mountain Sages

Thirteen Treasures Walking Qigong

The Spirit of Gardening

Cloud Hands: Tai Chi Chuan and Chi Kung Website