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 Back Problems – Introduction
I think you’ll agree that very few of us go through our lives experiencing no issues with our backs. At one time or another we may injure our backs lifting something too heavy. Many people around the world suffer from arthritis of the spine. Our jobs may involve lifting or sitting at a desk for long periods of time which can be detrimental to our posture and have a detrimental impact on our back health. The long and short of it is that back problems are common!
In this video you can follow along with some simple methods of Qigong for back problems and learn how to help relieve aches, pains and stiffness in your back.
Qigong Routine
1. Begin with adopting the correct Qigong stance so that your posture allows for the free flow Qi and blood throughout the whole spine (more details here).
2. Use Abdominal Breathing to calm the mind and prepare yourself for your practice, focusing on the back of the Dan Tian area around the lower back (more details here).
3. Holding your arms at shoulder level, move the arms in and out, rounding and extending the upper back as shown in the video. Remember to breathe and smile! 🙂
4. Relax your arms by your sides, turning from one side to the other, allowing your arms to tap the back of the body as you are moving. 🙂
5. Perform the “Looking Back Over Shoulder” method which is part of the Ba Duan Jin (8 Pieces of Brocade) method. This exercise regulates everything, especially the spine and the thighs. It is useful in the prevention of painful twisting and distortion of the spine. You can also help calm your nervous system and aid recovery from fatigue as well as regulate visceral Qi and blood. Looking Back Over Shoulder can help in the prevention and management of hypertension (high blood pressure). This exercise also benefits the eyes (because we look back). Headaches will also often be reduced.
6. Massage the lower back, buttocks and hamstrings to bring more circulation into these areas.
7. End this routine with a few abdominal breaths.
For more information on Qigong for back problems please refer to my previous video here. This gives you more detail on the “Looking Back Over Shoulder” method.
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. In addition, you’ll learn 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 Evening Practice – Introduction
For a Qigong evening practice you are looking to encourage a state in which you mind is calm and your body is relaxed. You also want to rid any “waste” Qi which may have accumulated during your daily activities. This will then enable you to enjoy restful sleep, waking up the next morning feeling refreshed and ready to take on the day!
In this video you can follow along with a simple Qigong evening practice.
1. Begin with Abdominal Breathing to calm the mind and prepare yourself for your practice (more details here).
2. Discharge waste Qi which may have accumulated during the day with vibrating movements of the body. This is like taking a shower on the inside of your body and mind to leave you feeling clear-minded. A more detailed explanation of this method is in Lesson 3 of my Space To Relax free video series which you can get here.
3. Relax, Expand and Nourish the Heart method is one of the best Qigong methods I know of to help if you are having difficulty sleeping. Follow along with this method in more detail here. Don’t forget to smile! 🙂
4. Come back to your abdominal breathing and observe how you feel.
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. You’ll also learn 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 Morning Practice – Introduction
In this video you can follow along with a simple Qigong morning practice.
1. Begin with Abdominal Breathing to calm the mind and prepare yourself for your practice (more details here);
2. Rub the palms of the hands together until they become hot. Place the palms over your face and massage your face feeling the heat from your hands;
3. Perform neck and shoulder stretches using the mind and the breath to lead these movements (learn the full sequence here). Don’t forget to smile! 🙂
4. Perform a few repetitions (as many as time will allow you) of the “Circles” method (more details here).
5. Perform a few repetitions of groin stretch, knee bends and ankle circles.
6. Come back to your abdominal breathing and observe how you feel.
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. You’ll also learn 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 Digestion – Introduction
In this video you can follow along with some Qigong for digestion. This Qigong exercise can help you if you suffer with digestive issues such as colitis, diverticulitis, IBS (see here for a previous video about IBS) and indigestion, amongst other stomach and digestive related problems. Because it communicates with all the other systems in our bodies, when our gut is healthy the rest of our body is more likely to function at its optimum. The sequence is as follows:
1. Begin with Abdominal Breathing to calm the mind and prepare yourself for your practice;
2. Raising Up A Single Hand exercise (which is part of the Ba Duan Jin – 8 Pieces of Brocade method) to harmonise and promote free flow of Qi through the digestive system;
3. The use of the acupuncture point Zusanli (Stomach 36) and how you can apply pressure to this point. This acupressure point has many effects including: – helping to improve all issues involving the Stomach and Spleen systems, e.g. diarrhoea, constipation, bloating, nausea, digestive discomfort and pain, indigestion; – tonifying (building up) deficient Qi and/or Blood so that you feel less exhausted; – tonifying Wei (Defensive) Qi so optimising the function of the immune system; – maintaining general health, especially in cases of weakness, low energy levels and chronic illness; – helping to stabilise mental and emotional health in cases such as depression, anxiety, nervousness, PMS.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page:
1. Abdominal breathing and Qigong stance.
2. Circulation of Qi in the Four Directions.
3. Circulation of Qi around the lower abdomen (Dan Tian).
4. Qi Circulation Techniques.
5. Qigong Face Exercises.
6. Qigong for Chest Congestion and Anxiety.
7. Qigong for Anxiety and Overthinking.
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).
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. You’ll also learn 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 Anxiety & Overthinking– Introduction
In this video you can follow along with some Qigong for anxiety and overthinking. These tips will help you to improve your abdominal breathing, easing anxiety and panic. They will also help you to transform overthinking and mind chatter into a feeling of calm and focus. Lastly you’ll learn how to help reduce nausea induced by emotions (and also very helpful for simple travel sickness).
1. A simple Qigong stretch to open the chest;
2. Focusing on a longer exhalation to calm and relax the body;
3. The use of the acupuncture point Neiguan (Pericardium 6) and how you can apply pressure to this point. This acupressure point has the effect of: – calming anxiety and overthinking; – easing areas of overwhelm which come from fear and anxiety – reducing nausea from anxiety and panic (because the channel of Qi flow runs through the chest to the heart and the upper belly area) .
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page:
1. Abdominal breathing and Qigong stance.
2. Circulation of Qi in the Four Directions.
3. Circulation of Qi around the lower abdomen (Dan Tian).
4. Qi Circulation Techniques.
5. Qigong Face Exercises.
6. Qigong for Chest Congestion and Anxiety
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).
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. You’ll also learn 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 Chest Congestion & Anxiety – Introduction
In this video you can follow along with two tips in order to relieve chest congestion and feelings of anxiety or panic:
1. A simple Qigong stretch to open and promote the flow of Qi from the chest into the arms and hands;
2. The use of the acupuncture point Shanzhong (Ren 17) and how you can apply pressure to this point. This acupressure technique has the effect of helping to unblock congestion in the chest by clearing Phlegm. It also helps to resolve any anxiety and panic, helps calm heart palpitations and helps ease acid indigestion. You can perform this acupressure method when lying in bed at night, focus on abdominal breathing to help relieve stress at the end of the day. You can apply this tip just after performing the Qigong for chest congestion and anxiety stretch above.
In the live class we also spoke about how Qigong could be used to help in the management of Post Traumatic Stress Disorder (PTSD). Ear acupuncture came up in this discussion too. The link to find out more about this and how NADA ear acupuncture was used to help emergency workers during 9/11 is here (watch the video on this page as it’s excellent!).
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page:
1. Abdominal breathing and Qigong stance.
2. Circulation of Qi in the Four Directions.
3. Circulation of Qi around the lower abdomen (Dan Tian).
4. Qi Circulation Techniques.
5. Qigong Face Exercises.
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).
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. You’ll also learn 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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