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 70 – Qigong For Bloating And Weight Loss (Replay of Live Qigong Class)

Lesson 70 – Qigong For Bloating And Weight Loss (Replay of Live Qigong Class)

This video shows you some Qigong for bloating and weight loss; the Swimming Dragon movement to help promote Qi flow to the digestive organs and a couple of meditative Qigong breathing exercises which focus on the stomach and intestinal area. 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 Bloating And Weight Loss – Introduction

Bloating and weight gain falls under the realm of the digestive system in Traditional Chinese Medicine (TCM). If the digestive function is strong then fuel in the form of food is efficiently converted to energy by our digestive system. If the digestive system is weak (lack of “digestive Fire”) then when we ingest food it is not efficiently converted to energy and can instead accumulate as fat or excess fluid in the body.

Causes of an under functioning digestive system include:

  • Stress
  • Eating when standing rather than sitting down to relax and eat a meal.
  • Overconsumption of raw, cold or processed food
  • Eating on the run/in front of the TV/when emotionally upset
  • Eating just before bedtime

The Qigong exercises in the video on this page will help to create the conditions for open and free flow of Qi throughout the digestive system, thereby providing it with sufficient “Fire” to process and extract nutrition from our food in the most efficient way.

NOTE: Qigong is not a “magic weight loss” bullet! However, it can be incorporated into any weight management plan in conjunction with advice from your TCM/acupuncture practitioner or Western medicine doctor.

Qigong For Bloating And Weight Loss – Method

  1. Standing Posture – variation of the Swimming Dragon Qigong exercise.
  2. Qigong deep abdominal breathing. Relax the abdominal area as you inhale to create more space for the digestive organs, allowing them to function efficiently.
  3. Qigong “Fanning the Fire” breathing (also known as the Bellows Breath or Bhastrika in yoga practice).
  4. After exercise a gentle walk or circular massage of the abdominal/stomach area will help to improve circulation of Qi in the area at the time digestion is taking place.

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 58 – Qigong Energy Flow To Reduce Stress (Replay of Live Qigong Class)

Lesson 58 – Qigong Energy Flow To Reduce Stress (Replay of Live Qigong Class)

In this Qigong video you can learn how to develop your skill of Qigong energy flow to reduce stress, 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).

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 Energy Flow To Reduce Stress – Introduction

The big problem for many of us with modern day life is the amount of stress that it can cause us. Stress can lead to many other detrimental effects on our minds and bodies, for example:

  • Exhaustion;
  • Poor sleep;
  • Anxiety and depression;
  • More specific health problems such as fibromyalgia, digestive problems, high blood pressure and diabetes.

In terms of Traditional Chinese Medicine (TCM) and Qigong, stress is simply due to a lack of smooth flow of Qi (energy) leading to:

  • Blocked emotions which cannot be expressed in a healthy way;
  • Stagnation of physical circulation and a consequent decrease in our energy levels.

How do we unblock this?

What we don’t do is try to force anything to happen as the stress of trying too hard can create even more stagnation of Qi and frustration.

What we can do is simply ALLOW our bodies to bring themselves back into a natural balance by creating the conditions by which our Qi and emotions can flow smoothly. When we do this, we don’t need to do anything else as the Qi will then flow to where it is needed in order for healing and revitalisation of your body and mind to take place.

The objective of the Qigong energy flow in this video is to:

  1. Create conditions for allowing the Qi to flow smoothly;
  2. Create physical and mental SPACE for healing.

The results of following this 15 minute Qigong routine can include:

  • A more calm and clear mind;
  • A revitalised and energised body;
  • Less mind chatter and more focus;
  • Improved sleep.

This is a perfect Qigong for beginners method if you are new to Qigong as it is easy to follow. However, it is a skill and, like any skill, is developed over time so please be patient with yourself if you don’t feel the flow when you first start out.

Qigong Energy Flow To Reduce Stress – Method

  1. Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
  2. Adopt the correct Qigong stance.
  3. Relax your whole body a little more with each exhalation. Begin to feel your body swaying as your Qi begins to flow more freely.
  4. Once you are comfortable with the swaying motion of your body perform a few “Circles” movements with your arms, allowing the swaying of your body to continue.
  5. Consolidate your practice with a few abdominal breaths.

Additional Video Resources

Many other live lesson replays can be found on my blog page. Take a look at some of them to 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 57 – Qigong For Constipation  (Replay of Live Qigong Class)

Lesson 57 – Qigong For Constipation (Replay of Live Qigong Class)

This is a replay of a live session showing you how to use Qigong for constipation and digestive health, 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 and 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 Constipation – Introduction

Most of us will, at one time or another, have suffered with constipation, bloating or digestive discomfort. Constipation can be due to many factors including:

  • Certain foods;
  • Medications;
  • Stress;
  • Rushing and feeling under pressure;
  • Lack of exercise;
  • Eating on the run.

The objective of using Qigong for constipation is to:

  1. Stimulate peristalsis and contraction in the intestines so that waste can be efficiently expelled;
  2. Create the conditions for smooth and unobstructed Qi flow in the organ systems which, according to Traditional Chinese Medicine (TCM), are involved in healthy digestive function. These are Spleen, Liver, Stomach, Small Intestine and Large Intestine.

Use one of the methods below or a combination to either improve your situation if you are suffering from constipation or to maintain healthy bowel movements and prevent constipation from arising in the first place.

Qigong For Constipation – Method

  1. Begin standing (or standing for long periods is not available to you right now).
  2. Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
  3. Massage the abdominal area, focusing on the descending colon on the left side of the abdomen.
  4. Use exaggerated abdominal breathing to massage the abdominal organs and encourage movement through the intestines.
  5. Close your hands to make fists, creating tension as you inhale and draw up on the anus. As you exhale, release the fists and relax the anus. Repeat 20 times.
  6. Perform the “Knocking on the Gates of Life” exercise.
  7. Perform “Raising Up A Single Hand” exercise to promote Qi flow through the sides of the body and channels linked to the digestive organs mentioned above.
  8. Consolidate your practice with a few abdominal breaths.

Additional Management Options

The following additional tips are worth considering in order to help best manage constipation:

  1. Acupuncture and Chinese herbal medicine can be extremely helpful.
  2. Drink plenty of water.
  3. Eat a diet high in fibre.
  4. Take calcium/magnesium supplements to help promote muscle contraction and relaxation (and improve peristalsis).
  5. Pay attention to your time and manner of eating. Eat regularly. Chew your food slowly. Avoid eating “on the run”, standing up, in front of the TV, when you are emotionally upset, when you are rushing or under pressure.

Additional Video Resources

Many other live lesson replays can be found on my blog page. Take a look at some of them to 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 56 – 15 Minute Qigong Routine For Restless Legs and Leg Circulation  (Replay of Live Qigong Class)

Lesson 56 – 15 Minute Qigong Routine For Restless Legs and Leg Circulation (Replay of Live Qigong Class)

This is a replay of a live session showing you a 15 Minute Qigong routine for restless legs and leg circulation, 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 and 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.

15 Minute Qigong Routine For Restless Legs and Leg Circulation – Introduction

If we experience issues with the circulation in our legs not being as open and free flowing as it could be then the following symptoms and conditions may arise:

  • Restless legs
  • Varicose veins
  • Cold feet and toes
  • Heavy legs
  • Tired legs

Restless legs, in particular, is a common and irritating problem for many people. It can be related to iron deficiency, certain medications, varicose veins, nerve disorders, hypothyroid, diabetes, pregnancy, obesity and excessive consumption of alcohol, coffee and smoking.

Restless legs can be associated with other conditions such as fibromyalgia, sleep apnea/sleep problems, thyroid disease and rheumatoid arthritis.

The desire to move and the tingling, creeping sensations in the legs are, in terms of Traditional Chinese Medicine (TCM) are signs of a lack of smooth flow of Qi and blood in the legs.

The objective of managing restless leg syndrome is to improve blood and Qi flow through the legs. Qigong can help you with this alongside other options which are mentioned below.

For a fuller account of Restless Leg Syndrome in terms of TCM read the Acupuncture Points blog on Restless Legs.

15 Minute Qigong Routine For Restless Legs And Leg Circulation – Method

  1. Begin standing (or standing for long periods is not available to you right now).
  2. Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
  3. Tap and massage around the hips.
  4. Tap and massage up and down the outside and inside of the legs.
  5. Lift alternating legs.
  6. Lift and circle hips out, then in, alternating legs.
  7. Rub the knees, perform a few small knee circles then sit down, bending the knees and keeping the heels on the floor.
  8. Circle the ankles.
  9. Lift the toes then replace one at a time.
  10. Shake out the legs.
  11. Finish the routine with abdominal breathing.

Additional Management Options

The following additional avenues are worth exploring if you haven’t already considered them:

  1. Acupuncture and Chinese herbal medicine can be extremely helpful if you suffer from restless legs, tired legs or any circulatory issues related to the legs.
  2. Supplement with iron and/or magnesium if you are deficient.
  3. Take regular exercise to improve general circulation.
  4. Adopt a low sugar diet.

Additional Video Resources

Many other live lesson replays can be found on my blog page. Take a look at some of them to 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 55 – Qigong Exercises For Thyroid Health and Metabolism  (Replay of Live Qigong Class)

Lesson 55 – Qigong Exercises For Thyroid Health and Metabolism (Replay of Live Qigong Class)

This is a replay of a live session showing you some Qigong exercises for thyroid health and metabolism, 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 and 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 Exercises for Thyroid Health and Metabolism – Introduction

Our thyroid gland, located in the neck, secretes hormones responsible for the regulation of our metabolism and “rate of living”. There are two main types of hormone imbalance:

  1. Underactive thyroid, manifesting with symptoms such as feeling cold, dry skin and hair, puffy face, constipation, weight gain, sluggishness and depression
  2. Overactive thyroid, manifesting with symptoms such as feeling hot, high blood pressure, rapid heartbeat, sweating, tremors, increased appetite but losing weight, diarrhea, anxiety and irritability.

In Traditional Chinese Medicine (TCM) thyroid imbalance is indicative of an imbalance of Yin (the cooling, moistening and nourishing functions in the body) and Yang (the warming, moving and activating functions in the body). These two broad imbalances are:

  1. Underactive thyroid is related to Yang deficiency
  2. Overactive thyroid is related to Yin deficiency

Note: These are broad indications and should not be used in place of a full TCM diagnosis from a fully qualified TCM practitioner.

The Role of Exercise In Managing Thyroid Imbalance

Any exercise which increases stress levels and exhausts the muscles and tissues of the body (e.g. cardiovascular or intense exercise) will not be of benefit to you because an already exhausted system will struggle to recover.

Helpful exercises for thyroid regulation involve those which benefit tissue building and repair, breathing and lowering of stress levels such as Qigong because they do not overtax your system.

Qigong Exercises For Thyroid Health and Metabolism – Method

  1. Begin sitting or standing with a few abdominal breaths.
  2. For overactive thyroid use the method of exhaling through the feet to rid anything you don’t want in your body/mind and inhaling into Dan Tian (lower abdomen) to draw in clean, fresh Qi to calm the mind.
  3. For underactive thyroid use part of the “Swimming Dragon” method to gently circulate the Qi throughout the whole body without causing exhaustion.
  4. Conclude with a few abdominal breaths.

Additional Video Resources

Many other live lesson replays can be found on my blog page. Take a look at some of them to 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.