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 Resilience – Developing The Skill
Resilience is our ability to face problems and stresses so that we can successfully navigate challenges in life. Think of it as a skill you can develop by using a toolbox of methods to draw on. Examples could be the strategy of talking and asking for help, spending time in nature, meditating, feeling the fear and pushing through it. You can add Qigong to your toolbox as further support in acquiring greater resilience, a quality which we could all benefit from in the current climate!
Qigong For Resilience – Method
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.
Following along with the “Shooting Vulture” movement, one of the “8 Pieces of Brocade” method which you can find in my Space To Relax Programme of 50 Qigong videos lessons.
Relax the body and twist from side to side to perform the “Knocking on the Gates/Door of Life” method.
“Stand on Tiptoes To Rid the 1000 Diseases” movement which is fabulous for balance too (and another of the “8 Pieces of Brocade”).
Consolidate your practice with a few abdominal breaths.
Please watch the following videos I made previously which you can also use to help develop the skill of being more resilient to life’s challenges!
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 click here. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in 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 Daily Routine – Introduction
This is a replay of a live session showing you how to select the best Qigong daily routine for yourself. This lesson is for you if you feel overwhelmed with the hundreds of Qigong methods online and do not know how to choose the best ones to practice on a regular basis. I explain how to tune in to your body and mind in order to assess what you need before your practice begins. I also give you some general guidelines for formulating a Qigong routine.
You can decide on how to choose a daily Qigong routine which suits you by firstly taking the time to tune into your abdominal breathing. Then, observe the state of your body and mind, asking yourself whether you’d like to:
calm and clear your mind;
energise your body if you feel exhausted;
relax and stretch out specific areas of your body which you’d like to be more loose and flexible;
rid unpleasant physical or emotional feelings.
Qigong Daily Routine – Method
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.
Observe your physical, mental and emotional state as listed above.
Choose a meditative (mind calming), moving (energising) or discharging waste Qi method as your main Qigong practice for the day.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind
Always begin and end your practice with abdominal breathing so that you have a clear start and end point to your routine.
Next, discharge any stress by vibrating the body or practicing another discharging method (see below links) in order to rid waste Qi and increase your vitality.
Choose your main Qigong method, based on your initial observations of your body and mind.
Be comfortable and relaxed during your practice. If you do not feel this way then you may need to change your posture, Qigong exercise, etc. until you do feel comfortable.
Please watch the following videos I made previously which you could choose from in order to help you come up with a daily Qigong routine which works for you!
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 click here. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in 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 Fear Release – Introduction
This is a replay of a live session showing you some Qigong for fear release. This is a quick way in which to process fear, which may be conscious or subconscious, in a healthy way.
Fear can be a good thing in that it can protect us against danger, warning us to flee or preparing us to meet a situation head-on (“fight or flight”). In terms of Chinese medicine, fear is the associated emotion of the Kidney system. Therefore when we experience chronic fear we may notice issues associated with the areas governed by the Kidney (either directly or indirectly) such as:
an increased heartbeat, palpitations or increased blood pressure;
shortness of breath or superficial, shallow breathing;
that we are slow to recover from illness or injury;
digestive issues;
feelings of anxiety, stress or panic;
reduced libido;
aches and pains in the lower back and knees;
kidney infections or urinary tract infections.
The aim of this Qigong routine is to create the conditions in which we can:
Discharge any “waste Qi” in the form of fear which has become blocked or trapped inside the body or mind;
Hit the “reset” button to promote the free flow of Qi so that fear and other emotions cannot reside in the body for too long.
Qigong For Fear Release – Method
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.
Stand on your tiptoes as you inhale. Drop back down onto your heels as you exhale, thinking of releasing fear through the soles of the feet as you do so. Repeat for a minimum of 6 times (you can perform many more repetitions).
You have now created a space where the fear was, which can be filled with peace, calm, gentleness or courage. Each time you inhale, think of inhaling one of these healing qualities. Repeat 6 times (or more).
Use your hands to massage your lower back and kidney area.
Use acupressure to massage to Kidney 1 (Yongquan) on the sole of each foot for a couple of minutes.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Integrating This Qigong For Fear Release Exercise Recovery Into Your Day
Perform this whole routine, or only part of it, daily. You can tailor this practice to the amount of time you have available making it last anything from 5 minutes up to one hour.
Please watch the following videos I made previously which you could combine with this one:
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?
Special Offer For First 20 People Available Until Monday At Midnight
Click here to join Space To Relax and take your Qigong practice to a higher level for only €9.99 for the first month then half the listed website price should you decide to continue after this!
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 in 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 Routine For Post Exercise Recovery – Introduction
This is a replay of a live session showing you a Qigong routine for post-exercise recovery. This is a quick way in which to relieve stiffness and discomfort in your muscles, tendons, ligaments and joints after exercise. However, you can also use it for feelings of stiffness when you get up in the morning or for anytime when you feel tired as a quick “pick me up”.
The aim of this Qigong routine is to create the conditions in which we can:
Discharge any “waste Qi” (lactic acid, muscle inflammation);
Nourish our muscles and tendons by promoting the flow of Qi and blood;
Increase our breathing capacity and efficiency.
Qigong Routine For Post Exercise Recovery – Method
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.
Cup your hands and tap the whole of the surface of your body in order to release any waste Qi from the muscles, tendons and ligaments, bringing it up to the skin surface.
Discharge Waste Qi with Vibration (see here for full method).
Embrace The Tree for however long is comfortable for you (3 minutes up to 45 minutes for more experienced practitioners).
Use your hands to massage your lower back and kidney area which can often feel stiff after exercise.
Smooth out your Qi field from head to toe, using your hands.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Integrating This Qigong Routine for Post-Exercise Recovery Into Your Day
Perform this whole routine, or only part of it, ideally within a few hours of exercise to prevent stiffness and discomfort from developing in your muscles.
Please watch the following videos I made previously which you could combine with this one:
The Spleen system is responsible for the major muscles of the body so try this routine.
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 in 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 Recharge Exercises – Introduction
This video shows you a quick way in which to replenish your energy levels in situations where you have no opportunity to rest or perform a full Qigong routine. This method is called “Embracing The Tree” or “Standing Like A Tree” and can actually be performed sitting or standing.
Benefits include:
Energising your body;
Massaging the internal organs by creating conditions for improved Qi flow;
Calming your mind;
Developing physical strength and stability in your legs;
Improving your balance;
Creating the conditions for open and free flow of Qi in order to smooth any areas of Qi stagnation which can manifest as discomfort or pain.
Method for Qigong Recharge Exercises
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.
Raise your arms into the “Embracing The Tree” position.
Stand like a tree for however long is comfortable for you (3 minutes up to 45 minutes for more experienced practitioners).
As you are standing, use your mind to extend down into the earth, as though you are a tree growing roots. At the same time extend your mind up to the top of your head, opening your crown to allow Qi from above to enter your body. Feel a heavy, grounded sensation in the lower half of your body and lightness from the waist up.
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 Recharge Exercises Into Your Day
Perform this whole routine, or only part of it, whenever you have a few minutes. This Qigong method works in situations where you may feel you don’t have time to rest and recover but your energy levels are low. Use it for only a few minutes in order to quickly give yourself a welcome boost! 🙂
Please watch the following videos I made previously which you could combine with this one:
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 in 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.
Liver Cleansing Qigong Exercises – Introduction
In terms of Traditional Chinese Medicine (TCM), the Liver System functions to regulate the smooth and harmonious flow of Qi. It also stores the Blood, releasing it when needed to provide you with physical stamina. The eyes are the sense organs associated with the Liver and its associated emotion is anger/frustration.
Liver Qi is depleted by overwork/pushing/striving as is common in modern day life. Liver is responsible for good organisation and planning but overdoing this can also deplete Liver Qi. Overconsumption of alcohol or drugs also tends to exhaust and overheat the Liver system.
Some symptoms of unhealthy functioning of Liver Qi include:
muscle tension and cramps;
headaches and migraine;
eye problems (dry, gritty eyes/blurred vision);
mood swings;
irregular menstruation;
waking up in the middle of the night and not being able to get back to sleep;
anger and frustration;
aches and pains in the sides of the body.
Method for Using Liver Cleansing Qigong Exercises
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.
Discharge waste and stagnant Liver Qi by using the “Xu” sound taken from the Six Healing Sounds Qigong method.
Perform the “Circles” exercise three times to smooth the flow of Qi in the four directions.
Tonify your Liver Qi with the eyes closed, visualising the position of the Liver. Inhale green (the associated colour of the Liver) into the Liver organ. As you exhale say to yourself “Relax”. Perform this for as long as you feel you need to in order to feel calm and relaxed on the inside.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Dietary and Lifestyle Advice To Improve Liver Health
Sour foods, fermented foods, dark green leafy foods.
Sufficient rest – stop overworking and pushing yourself even when you feel exhausted.
Any stretching exercises, especially side bends and twists to stretch the part of the Liver channel which runs along the sides of the lower torso and up through centre of the breasts.
Integrating Liver Cleansing Qigong Exercises Into Your Day
Perform this whole 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, both physically and mentally.
Please watch the following videos I made previously which may also help you resolver any Liver related symptoms:
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 in 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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