A 2007 study published in the Journal of the American Geriatrics Society found that tai chi can help older adults increase immunity to the varicella-zoster virus, which causes shingles, as well as boost their immunity to the vaccine that protects your body from this virus. Although this effect is not linked to specific tai chi movements, but instead to the overall practice of tai chi, focusing on the moves that promote stress relief may help because stress is a major contributor to shingles.
Getting Ready Stance
This stance prepares you for a tai chi practice, calming your mind and body. Stand with your feet parallel and shoulder-width apart. Keep your knees loose and your weight balanced equally on both legs. Relax your arms at your sides, lifted away from your body slightly. Relax your entire body and breathe deeply, feeling your weight shifting down toward your feet.
Pay Respect to Buddha
From the getting ready stance, turn your right foot out 45 degrees and shift your weight to your right leg. Bring your left foot forward with your heel down, open your palms and draw your hands out to the height of your waist. Raise your arms in front of your chest with your left palm facing your body and right palm facing your left palm. Your right fingers should point upward; your elbows should be at equal height.
Deflect, Parry and Punch
The gentle punching motion in this movement may provide stress relief. Begin with feet turned out 30 degrees and knees bent evenly. Place your hands on your left side, with the the right palm in front of the left and fingers pointing forward. Shift your weight to your right leg and lift the left toes. Make a fist with your right hand and, with knuckles down, bring it toward your right side. Sweep your left hand in an arc toward your body with the palm facing inward. Begin to raise your right fist while stepping forward with your left foot. Turn the right foot out 60 degrees and slowly punch your right arm under the left.
Sitting Meditation
This is actually a warm-up exercise, but it can also be done at the end of a tai chi practice or at any other time when you need stress relief. Sit on a chair or bench with your spine straight, shoulders and torso relaxed. Place your knees hip-width apart, with your feet directly under your knees and pointing forward. Lightly rest your palms flat on your knees. Close your eyes and direct your attention to your entire body, letting it remain unfocused. Let stray thoughts and images wander away, and sit quietly for 10 minutes.
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