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 Trauma Release and Shock – Introduction
When we go into shock or suffer trauma, our body visibly shakes. In this Qigong exercise, we make use of this shaking movement to release any trauma which may have been bottled up inside the body for years. This is never a good thing as it can lead to a manifestation of physical symptoms such as shoulder, back or stomach pain. Post Traumatic Stress Disorder (PTSD) can also be a result of trauma, shock or emotions which have not been healthily dealt with and processed by the physical body and mind.
The Qigong exercises shown in this video can help you:
1. Release old stress patterns which manifest as pain, discomfort or stiffness as a result of holding trauma and shock inside the physical body;
2. Increase your energy levels as you let go of “bracing the body” against trauma in an attempt to hold it inside;
3. Discharge any energy or emotions which are being held inside the body leading to a softening of the muscles.
Method for Using Qigong For Trauma Release and Shock
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Shake and twist the arms and hands, relaxing the muscles and joints as you do this.
Lift the arms as you inhale, drop the arms and bend your knees as you exhale through the mouth.
Hold the arms at shoulder level, shaking and twisting them in this position.
Let your body move in whichever direction it leads you in order to release any tension and ease any remaining areas of tension.
Perform the “Circles” exercise three times to smooth the flow of Qi in the four directions.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Integrating Qigong For Trauma Release and Shock Into Your Day
Perform this whole shaking Qigong routine, or only part of it, whenever you have a few minutes. This Qigong method works best if you can find a few minutes each day to practice. Little by little, day by day, you will start to observe that you feel a little more comfortable and at ease.
Please watch the following videos I made previously which may also help you release any pent up emotions:
For anyone with PTSD you may want to consider NADA Ear Acupuncture treatment. More information on this is here.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
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 go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body order 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.
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 Yin Deficiency and Menopausal Symptoms – Introduction
The Yin functions of the body and mind are to do with cooling, moistening and nourishing. Yin is nourished by rest and deep nutrition. When we become exhausted through overwork and overactivity our consequent exhaustion depletes the Yin. If we don’t get enough sleep and take time to rest during the day then our Yin is not fully replenished and the “tank runs on empty”
Causes of Yin Deficiency
The causes of Yin Deficiency are many. The list below indicates a few of the main ones:
dehydration;
childbirth;
chronic illness;
overwork;
diet low in vitamins and minerals;
frequent exposure to air-conditioning;
exposure to electromagnetic fields (too much screen time);
constantly being “on the go” – pushing to get things done even when you feel exhausted;
excessive sexual activity.
Signs & Symptoms of Yin Deficiency
The lack of Yin’s cooling, moistening and nourishing functions can manifest in a range of symptoms such as:
night sweats and hot flushes;
restlessness, anxiety and/or irritability;
poor memory;
headache/migraine;
exhaustion;
backache or deep ache in the bones;
poor appetite;
palpitations;
low-grade fever;
heat in the palms, soles of feet or centre of the chest;
dry, sore throat or dry cough;
difficulty sleeping.
Note: This is a general list. Just because you exhibit one or more of these symptoms does not necessarily mean that you are Yin deficient. It is always best to seek advice from a trained practitioner of Traditional Chinese Medicine who will be able to make an accurate diagnosis for you, rather than attempt to diagnose yourself.
How To Nourish Yin
The key component to nourishing your Yin is rest and deep nourishment. Plenty of sleep, taking time to rest during the day and eating nutrient-rich foods are especially important in the replenishment of your Yin. Meditation and Qigong come to the fore if you want to restore the healthy functioning of your Yin as they are inwardly focused, reflective and tranquil practices. They give you the “breathing space” in which to cultivate your Yin. By allowing for your Qi to turn away from external stimuli and move inward, this gives your Yin the opportunity to regenerate.
Method for Using Qigong For Yin Deficiency and Menopausal Symptoms
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Use the healing sound related to the Heart system which is part of the “Six Healing Sounds” Qigong method.
Follow along with the Qigong meditation, “Relax, Expand and Nourish The Heart” to calm the mind and nurture the Yin.
For women with Yin deficiency symptoms related to menopause use an ovary massage to help alleviate symptoms of cramps, low libido and dryness.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Integrating Qigong For Yin Deficiency and Menopause Into Your Day
There are no excuses for not having time to implement this practice! Taking the time to pause, rest and breathe for a few minutes per day can significantly reduce your symptoms of Yin deficiency. If you take the time to pay yourself some attention, you will most likely notice that the more you do, the more exhausted you become and the more prevalent your Yin deficiency symptoms. The more rested and relaxed you are, the less noticeable your Yin deficiency symptoms. So taking a rest is part of the work to restoring a healthy balanced body and mind. There is no need to feel guilty about this!
Please take a look at the following blog posts below for more Qigong methods which may help you to further minimise symptoms of Yin deficiency and menopause. Qigong for:
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 go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body order 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.
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 Sinus and Headache – Introduction
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class this week it’s not too late to donate to a worthy cause. 100% of donations from Friday 7th August – Friday 14th August will go to the RNLI local branch in Fenit, County Kerry, Ireland by way of a thank you to our lifeboat volunteers for risking their lives to save others. This is to mark my 4.5km swim (!!!) challenge across Tralee Bay which I completed in 1 hour 44 minutes (without a wetsuit!) on Saturday 8th August. The conditions were glassy calm and sunny – a sublime swim if ever there was one! Click here if you’d like to donate.
Introduction To Qigong for Sinus and Headache
For those of you who are sufferers, you will have experienced that sinus congestion can often worsen in colder weather. This is because cold causes body fluids to move more slowly and stagnate. Sinus congestion can also be more prevalent if you have a deviated septum or nasal polyps. Congestion can cause pressure and painful headaches are often associated with sinus conditions.
In Traditional Chinese Medicine (TCM) and Qigong the initial focus is on dispersing the fluid which is stuck in the sinus cavities. Once it is mobilised then the body can naturally rid this excess.
In this video you can follow along with some simple Qigong and an acupressure point to help you to disperse thick and sticky mucus in the sinuses. Also, it is important to consider avoiding certain mucus producing foods at this time so you’ll find more details on these below.
Method for Using Qigong For Sinus and Headache
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Follow along with the “Looking Back Over Shoulder” exercises. This is one of the movements which you can learn in much more detail as part of the “8 Pieces of Brocade” method in my Space to Relax Programme of online Qigong video lessons.
Locate and massage point “Yingxiang” (Large Intestine 20), called “Welcome Fragrance” in English.
Consolidate your practice with a few abdominal breaths, taking time to observe whether your nasal passages and sinuses feel more open. If you notice mucus dripping down the back of the throat that is a good sign; you have mobilised some thick and sticky Phlegm!
It is a good idea to avoid mucus producing foods in order not to add to the problem. These include dairy products, refined foods (e.g. white flour), too much sweet food, greasy food and food that is too cold (e.g. ice cream).
Integrating Qigong For Sinus and Headache Into Your Day
Use the simple movements of Looing Back Over Shoulder whenever you have a few moments. If you have an active sinus infection you can practice this up to 5 times per day. You can also massage point Yingxiang whenever you feel any nasal blockage or to relieve sinus pressure.
Please take a look at the following blog posts below for methods to combine with these in order to further help manage sinus congestion.
Previous live lesson replays are listed below and can be found on my blog page.
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 go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body order 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.
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 Emotional Balance – Introduction
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class this week, 100% of donations from Friday 7th August – Friday 14th August will go to the RNLI local branch in Fenit, County Kerry, Ireland by way of a thank you to our lifeboat volunteers for risking their lives to save others. This is to mark my 4.5km swim (!!!) challenge across Tralee Bay on Saturday 8th August with 30 open water swimmers – one of the most beautiful swims in the world! Click here if you’d like to donate.
Introduction To Qigong for Emotional Balance
In Traditional Chinese Medicine (TCM) there is no separation between physical, mental and emotional functions of the body and mind. Everything is connected. The major organ systems of the body function in both physical and non-physical ways. For example, the Lung system plays a part in breathing but is also responsible for our sense of value and self-worth. It is also the organ system mostly impacted when we suffer from loss or grief (as grief is the associated emotion of the Lung system).
Bearing this interconnectedness of mind and body, we can use physical movements in order to release, balance and regulate our emotions. By physically improving our circulation of blood, Qi and body fluids through simple Qigong movements, we can also create favourable conditions by which stagnant emotions, e.g. anger, can be released and regulated. You do not need to think to hard about making this happen. Simply move your body and let the Qi do the rest for you!
In this video you can follow along with some simple Qigong to help you to regulate your emotions. At the same time, these movements will energise your body and evoke a more positive mood. Practice over a period of time and these simple movements of your body will facilitate a healthy emotional transformation.
Integrating Qigong For Emotional Balance Into Your Day
Use these simple movements whenever you have a few moments at home, in the garden or when out walking. You need only spend a few minutes but practised little and often, you’ll soon begin to reap the rewards of feeling more positive and balanced on an emotional level.
Please take a look at the following blog posts below for more information on how you can protect release emotions you don’t want and use Qigong for emotional balance:
Previous live lesson replays are listed below and can be found on my blog page.
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 go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body order 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.
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 Energy Protection – Introduction
In Traditional Chinese Medicine (TCM) our Qi performs a number of different functions. One of the functions of our Qi is to protect us from external pathogens. Our protective defensive Qi, called Wei Qi in TCM, extends beyond the skin surface. When our Wei Qi is weak pathogens and disease can enter our body and we may fall ill. When our Wei Qi is robust and strong, pathogens cannot enter and so we do not become ill.
We can also use our Wei Qi to help protect us from negative people, so called “energy vampires” and negative or unhealthy environments. By using Qigong to put a strong protective “bubble” of Wei Qi around our bodies we can still interact with negative people and be in environments which may be stuffy, damp, smelly etc. and be protected to a large extent.
In this video you can follow along with a Qigong meditation and a simple physical movement combined with exhalation which can help you to create your own ball or bubble of protective Wei Qi.
Integrating Qigong For Energy Protection Into Your Day
Use the meditation to prepare your Wei Qi before going into social settings or places that you know can drain your energy and leave you feeling exhausted or emotional.
Use the “finger flicking with exhalation” method as you are interacting with negative people or in unhealhy surroundings in order to rid the toxic Qi before it even has the opportunity to infiltrate your body or mind! Once you have practised this technique a few times you’ll realise just how useful and powerful it can be!
Please take a look at the following blog posts below for more information on how you can protect your energy from others:
Previous live lesson replays are listed below and can be found on my blog page.
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 go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body order 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.
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.
How To Breathe Properly When Wearing a Face Mask – Introduction
If you have been enjoying these classes during the last few months and you’d like to donate something by way of a thank you, I’ll be giving 50% of donations to the ICU nurses in my local hospital. Click here to donate.
Introduction To How To Breathe Properly When Wearing a Face Mask
When we breathe rapidly, shallowly or through the mouth this can create a state of high alert (fight or flight) in our bodies. In this state we can feel tension, stress and panic. Shallow breathing can also cause tension in the chest and neck muscles, making it more difficult for you to mentally relax.
In this video you can follow along with a Qigong technique which can help to breathe properly and be more relaxed when wearing a face mask. This will help you to quell any feelings of claustrophobia or suffocation which can result in stress, anxiety and panic. Being able to regulate your breathing using Qigong and also adjusting your posture to allow easy flow of air in and out of the lungs can make a huge difference to how you adapt to wearing a mask.
Method for How to Breathe Properly When Wearing a Face Mask
Ensure your posture is upright to allow for free and easy movement of air in and out of your lungs. For more on the correct Qigong stance click here.
Just before you put your mask on take 5 “quality breaths” by inhaling for a count of 4 and exhaling for a count of 6.
Put your mask on then repeat your 5 “quality breaths” to adapt to the presence of the mask on your face.
Take off the mask and continue with Abdominal Breathing.
Integration into Your Day
We are all in a position where we have to now wear a mask for some part of our day. The best way to learn how to breathe properly when wearing a face mask is to practice for short periods of time at home. Think positive, and know that by using abdominal breathing, you can get enough air into your lungs and regulate your breathing in a calm and relaxed manner. Remember to take regular breaks from wearing your mask when possible.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
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 go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body order 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.
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