Lesson 75 – Qigong For Bladder Health and Urinary Incontinence (Replay of Live Qigong Class)

Lesson 75 – Qigong For Bladder Health and Urinary Incontinence (Replay of Live Qigong Class)

This video shows you a Qigong exercise and a Qigong meditation to help improve bladder health and manage urinary incontinence. It was taught by myself, Dr. Janice Tucker, the founder of the Space To Relax Programme of Qigong video lessons.

These classes are free and everyone is welcome, however, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.

I have been teaching Qigong for two decades and am a practitioner of acupuncture and Traditional Chinese Medicine. My passion is helping people just like you to develop skills, knowledge and tools to rebalance and maintain your health.

You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).

Qigong For Bladder Health and Urinary Incontinence – Introduction

Overactive bladder (OAB) is thought to affect millions of people worldwide. It is defined as a sudden urge, frequency ( more than 8 times in 24 hours) or leakage of urine. It can affect both men (commonly post-prostate issues) and women (commonly post-menopause).

OAB tends to occur more in older adults but can be also caused by the following factors:

  1. Stress and anxiety (fright or flight response);
  2. Medications, e.g. diuretics, antidepressants, sleeping tablets;
  3. Post birth
  4. Post surgery, e.g. prostate surgery;
  5. Constipation (increases pressure on the bladder);
  6. Exercise or actions which increase pressure in the lower abdominal area, e.g. coughing, sneezing, laughing.

The video lesson on this page is divided into two parts showing you:

  1. A Qigong exercise called “Grasping the Feet With Both Hands” (one of the 8 Pieces of Brocade movements) which helps create the conditions for free flow of Qi through the Bladder channel, strengthens the kidneys and benefits the waist and hamstrings.
  2. A Qigong meditation and breathing exercise to help relieve anxiety and stress and calm the nervous system.

Qigong For Bladder Health and Urinary Incontinence – Method

  1. Grasping The Feet With Both Hands

    Practice this method by choosing the range of movement which best suits you. Repeat 9 times.
    NOTE: TAKE CARE WITH FORWARD BENDING IF YOU HAVE ANY ISSUES WITH BLOOD PRESSURE, OSTEOPOROSIS OR LOWER BACK PAIN.
    Relax and perform a few abdominal breaths.

  2. Qigong Meditation & Breathing

    Practice 3 abdominal breaths to settle into your practice.
    Continue breathing in this way and each time you exhale, let go of physical tension and “melt down” into the floor.
    Bring your mind to your kidneys, bladder and pelvic floor, keeping it in this area as you continue breathing.
    Count to 3 as you breathe in and 3 as your breahe out. Repeat 3 times.
    Count to 4 as you breathe in and 4 as your breahe out. Repeat 3 times.
    Count to 5 as you breathe in and 5 as your breahe out. Repeat 3 times.
    Count to 6 as you breathe in and 6 as your breahe out. Repeat 3 times.
    Consolidate your practice with a few abdominal breaths.

    Practice this Qigong meditation twice per day for 2 weeks and observe the frequency of your urge to urinate (it may decrease, even in this short time).

Additional Video Resources & Further Tips

You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.

Click the image above to follow along with the Qigong class!

What Can I Do Next?

To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then share this information with your family and friends as everyone is more than welcome.

If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.

To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons, you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.

If you are new to Qigong you’ll probably find my Ultimate Guide To Health and Wellbeing With Qigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.

You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 74 – Qigong Meditation For Deep Sleep (Replay of Live Qigong Class)

Lesson 74 – Qigong Meditation For Deep Sleep (Replay of Live Qigong Class)

This video shows you a Qigong meditation for deep sleep which helps to calm your mind and relax your body from a lying (supine) posture. It was taught by myself, Dr. Janice Tucker, the founder of the Space To Relax Programme of Qigong video lessons.

These classes are free and everyone is welcome, however, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.

I have been teaching Qigong for two decades and am a practitioner of acupuncture and Traditional Chinese Medicine. My passion is helping people just like you to develop skills, knowledge and tools to rebalance and maintain your health.

You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).

Qigong Meditation For Deep Sleep – Introduction

I think you’ll agree that many of us have experienced problems with sleep at one time or another. Sleep problems are all too common and, if left to continue, can develop into long-term interruption of your sleep pattern.

Sleep is connected with so many “re” words like relaxation, repair, rejuvenation, revitalisation, recharging, rehabilitation and restoration so you can imagine the consequences of these functions not taking happening when we enjoy our rest time.

One thing is for sure, if we do not sleep well then we do not wake the next day feeling refreshed and this can have a significant knock-on effect on day-to-day life. We may feel:

  • physically exhausted;
  • irritable and short tempered;
  • unable to concentrate and focus our minds clearly;
  • stressed and anxious because we are too exhausted to cope with everything we want to do during the day.

The good news is that Qigong and Traditional Chinese Medicine (TCM) offer a practical tool that you can use in the management of sleep issues. In TCM terms, we can only enjoy deep and peaceful sleep when we have a calm mind which means a mind without distraction, anxiety or excessive “chatter” when we settle down at night.

The video lesson on this page is divided into two parts showing you:

  1. A comfortable lying down (supine) position which allows for open and free flow of Qi, blood and fluid throughout the body with the result that your body and mind quickly come into a state of relaxation without tension.
  2. A Qigong meditation for deep sleep. Use your breath and mind to focus on total relaxation of your physical body and mind, bringing the mind into the all so important calm state which will allow restful and good quality sleep to happen.

Qigong Meditation For Deep Sleep – Method

  1. Lying Down (Supine) Qigong Posture

    Sit on the floor with your knees bent, feet flat on the floor.
    Lower yourself down slowly to the lie on floor using your arms to support you.
    Tuck your chin in towards your throat and feel the elongation in the back of your neck, resting your head on a blanket or small pillow.
    Move your shoulder blades down the back of your body.
    Feel a natural curve in the lower back.
    Your knees can be bent or straight. Be sure you are not feeling tightness in your lower back.
    Rest your hands a few inches away from the sides of your body.
    Feel length from the base of your spine all the way up to the top of the back of your head.
    Relax and perform a few abdominal breaths.

  2. Qigong Meditation For Deep Sleep

    Firstly, breathe in through your nose and out through your mouth, making the exhalation longer than the inhalation. The aim is to rid sick or turbid Qi from your body. Repeat for 6 breaths.
    Practice 6 abdominal breaths to settle into your practice.
    Follow along with my voice as I talk you through the Qigong meditation for deep sleep called “Relax, Expand and Nourish the Heart”.
    Consolidate your practice with a few abdominal breaths.

Additional Video Resources

You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.

Click the image above to follow along with the Qigong class!

What Can I Do Next?

To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then share this information with your family and friends as everyone is more than welcome.

If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.

To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons, you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.

If you are new to Qigong you’ll probably find my Ultimate Guide To Health and Wellbeing With Qigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.

You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 47 – Qigong For Cultivating Love (Replay of Live Qigong Class)

Lesson 47 – Qigong For Cultivating Love (Replay of Live Qigong Class)

This is a replay of a live session showing you some Qigong for cultivating love, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).

These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.

Qigong For Cultivating Love – Introduction

This is a fun Qigong practice in celebration of St. Valentine’s Day. In this video I share with you how to use Qigong to help enhance your energetic connection with others. The methods you’ll see here can apply to romantic relationships and/or relationships with family and friends.

Please remember that you can only invest your Qi in relationships with others once you have invested time in taking care of your own Qi first.

Qigong For Cultivating Love – Method

  1. Begin by adopting the correct Qigong sitting or standing posture and performing a few abdominal breaths in order to first cultivate your own Qi (see more here).
  2. If you are practising with a partner, open your eyes to look at them and smile at them. If you are practising alone, picture the other person in your mind’s eye, with your eyes closed.
  3. Perform the chest/heart opening method to connect to your partner.
  4. Press the palms towards your partner, sending Qi, joy, love, compassion (or whatever you choose) in their direction. As you bring your palms back to your chest, think of receiving what your partner has sent you.
  5. Consolidate your practice by finishing with a few abdominal breaths, focusing on yourself and Dan Tian.

Additional Video Resources

You’ll find some other video class replays which you could incorporate into your own Qigong winter routine!

Qigong For Connecting With Yourself and Others.

Arms, Shoulders, Wrists and Hands Routine.

Qigong For Chest Congestion and Anxiety.

Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.

Click the image above to follow along with the Qigong class!

What Can I Do Next?

To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.

If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.

To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.

You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 45 – Full Moon Qigong Routine (Replay of Live Qigong Class)

Lesson 45 – Full Moon Qigong Routine (Replay of Live Qigong Class)

This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).

These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.

Full Moon Qigong Routine – Introduction

The Qi of the moon is particularly strong around full moon time. The moon can provide us with Qi which is more Yin in nature. The Yin functions of the body include cooling, moistening and nourishing so when we absorb Yin Moon Qi it using specific Qigong methods it can help us to balance these functions. This can be especially useful for you if your Yin is deficient (indicated by such symptoms as red eyes, dry skin and hair, constipation, restless sleep and anxiety).

The Qigong in this video can be used for:

1. If you suspect you are Yin deficient (although it’s always best to seek a diagnosis from a qualified practitioner of Traditional Chinese Medicine rather than attempting to diagnose yourself).

2. Feelings of tiredness and lethargy. It can be used in conjunction with last week’s Lesson 44 “Winter Qigong Routine

Full Moon Qigong Routine – Method

  1. Begin by adopting the correct Qigong sitting or standing posture and performing a few abdominal breaths (see more here).
  2. Follow along with the “Turn To Look At The Moon” movement.
  3. Adopt the “Stand Like A Tree” posture and meditate on holding the moon between your hands.
  4. Finish your practice with a few abdominal breaths.

Additional Video Resources

You’ll find a few other video class replays which also relate to resting, recuperating and nourishing your Yin Qi

Qigong Winter Routine (Part 1).

Qigong Recharge Exercises.

Absorbing Qi From The Moon.

Qigong For Yin Deficiency.

Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.

Click on this image above to view the video

What Can I Do Next?

To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.

If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.

To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.

You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 43 – Qigong For Connecting With Yourself And Others (Replay of Live Qigong Class)

Lesson 43 – Qigong For Connecting With Yourself And Others (Replay of Live Qigong Class)

This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).

These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.

Qigong For Connecting With Yourself and Others – Introduction

This year has been challenging for many of us in that we haven’t been able to travel to visit friends and family because of the Covid-19 pandemic. We are still in the same situation coming up to Christmas. Many of us will not have the opportunity to be in the physical presence of our loved ones. For this reason I wanted to show you how to get creative and use Qigong to help with that! Qi is present everywhere; in your body, in nature and in the universe.

In this class you’ll learn how to use Qigong for connecting with yourself and others. Firstly, you’ll activate your own Qi to connect on a deeper level with yourself and then with others to send them kindness, gratitude and compassion.

Method

  1. Begin by adopting the correct Qigong sitting or standing posture and performing a few abdominal breaths (see more here).
  2. Twist your body from side to side and as you turn gently tap the point Zhongfu (Lung 1) under your collar bones with loose fists. This helps stimulate the Lung system which is associated with your Wei (defensive) Qi and the emotions of sadness and grief. Stimulating this point may therefore help boost your immunity and help you to process grief and sadness in the healthiest way possible for you.
  3. Open and close the chest, coordinating this movement with your abdominal breath to create conditions for open flow of Qi around the chest and upper back.
  4. Use the “Circles” method to encourage the movement of Qi in the four directions.
  5. With your arms extended connect your Qi with others in your practice group, your friends or family.
  6. Hold a ball of Qi in front of your body. Use your mind to share this healing Qi with someone you love. Send them kindness, compassion and gratitude for your relationship with them.
  7. Finish your practice with a few abdominal breaths. Know that you can use this practice to connect with your loved ones at any time you choose.

Integrating Qigong For Connecting With Yourself and Others Into Your Day

You can take a few moments anytime over the course of the Christmas period to connect with those people you can’t see in person. All you need to do is quieten your mind and body to connect with your own Qi. Then, think of sending love, kindness and compassion to the person you have in mind.

Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one. A good example is “Qigong for Present Moment Living“. This lesson replay will help you to further connect and activate your Qi before sending it to your loved ones.

Click the image above to follow along with the Qigong class!

What Can I Do Next?

If you are stuck for a gift idea for the person who has everything, you can buy the Space To Relax programme of 50 video lessons as a gift for HALF PRICE up until December 24th 2020. Click here to give the gift of health to someone you feel might benefit.

To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). THIS IS THE LAST CLASS REPLAY BEFORE CHRISTMAS. I’LL BE RESUMING LIVE CLASSES IN JANUARY 2020. Please share this information with your family and friends as everyone is more than welcome.

If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.

To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.

You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.

Website homepage.

Lesson 40 – Comparing Seated Qigong With Seated Meditation (Replay of Live Qigong Class)

Lesson 40 – Comparing Seated Qigong With Seated Meditation (Replay of Live Qigong Class)

This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).

These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.

Comparing Seated Qigong with Seated Meditation – Intro

When comparing seated Qigong with seated meditation, the main difference is that in seated Qigong you have the option to include MOVEMENT.

Generally speaking, a seated meditation does not include movement (only the movement of the abdomen as you are breathing). Seated meditation can focus on breathing or visualisation so involves two of the elements of Qigong; mind and breath.

Seated Qigong, however, can also include the third element, that of movement. This emphasises the fact that with Qigong we always have a CHOICE as to the structure of our routine. It also illustrates the FLEXIBILITY AND ADAPTABILITY of Qigong.

When moving the body during a seated Qigong practice you may want to choose arm or leg movements from previous live lesson replays from me. Alternatively, you can follow along with the routine here in the video which focuses on smooth flowing movements in order to create the conditions for the unimpeded movement of Qi around the body.

Integrating Seated Qigong Into Your Day

You can practice any of the movements shown in this video whenever you have 5 minutes to sit down. Even a short amount of practice can help to relieve tension in your shoulders or lower back and leave you feeling revitalised!

Below are three links to previous live Qigong lesson replays which you could combine with this Qigong practice if you would like to make a longer Qigong routine.

  1. Seated Qigong Exercises
  2. Qigong Awareness Exercises
  3. Qigong for Emotional Balance.

Many other live lesson replays can be found on my blog page so I’d encourage you to take a look at some of them and find methods which you can easily adapt to perform from a seated position.

Click the image above to follow along with the Qigong class!

What Can I Do Next?

To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.

If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.

To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.

You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.

Website homepage.