This is a replay of a live session showing you some beginner Qigong exercises for bone density, 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.
Beginner Qigong Exercises For Bone Density – Introduction
As we age we lose more bone than we replace. Women tend to have less bone tissue and lose bone tissue more rapidly than men, the greatest loss occurring 5-7 years post-menopause. Also, if our bones are weaker and we happen to lose our balance and fall then we are more likely to suffer a bone fracture than someone with strong bones.
It is well documented that we can help maintain our bone density and strength by performing weight-bearing exercises. Examples include walking, jogging, racquet games, weight lifting, yoga, Tai Chi and Qigong.
It is in our interest to maintain bone density; prevention is better than cure. Hence this practice is for young and old alike.
In this video you can learn a few simple Qigong methods to help create the conditions for increased flow of Qi and blood to the bones two help slow down the loss of bone density. As balance is also an important aspect in the prevention of falls you can learn a simple balancing exercise in this video too.
The main benefits of Qigong practice for bone health include:
increased limb motility and flexibility;
stronger joints;
improved balance reducing the likelihood of falling;
improved posture to help reduce compression fractures in the spine;
relief of pain;
maintenance of bone density.
Beginner Qigong Exercises For Bone Density – Method
The methods below focus on 3 areas:
POSTURE
WEIGHT BEARING
BALANCE
Begin with abdominal breathing to bring yourself into the Qigong state.
Adopt the correct Qigong stance to avoid vertebral compression.
Lift and drop the hands to sink the weight.
Stand on Tiptoes to Rid the 1000 Diseases movement from the 8 Pieces of Brocade.
From a horse stance, lift one heel off the floor then the other, then both at the same time.
Balance by lifting one arm up and moving the opposite leg back, lifting it off the floor for a few moments.
Abdominal breathing to consolidate your practice.
Additional Video Resources
You’ll find a few other video class replays which also relate to this routine and can be combined with it if you wish to practice a longer Qigong routine.
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you some Qigong and acupressure for Gallbladder 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. 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 and Acupressure For Gallbladder Health – Introduction
In Traditional Chinese Medicine the Gallbladder system is paired with the Liver and both are associated with the season of Spring. The Gallbladder pathway of Qi flow starts at the outside corner of each eye and zig-zags around the head, down the back of the neck to the shoulders, and then down the sides of the torso and legs to end at the outside corner of the 4th toe.
The healthy function of the Gallbladder include:
1. Good posture, flexibility, coordination and balance;
2. Storing bile for the healthy breakdown of fats;
3. Courage to follow through with decisions;
4. Physical and emotional clear vision (along with the Liver).
The unhealthy functions of the Gallbladder include:
1. Headaches and migraines;
2. Pains in the sides of the body (including gallbladder pain);
3. Nausea, vomiting, constipation;
4. Neck and shoulder pain;
5. Sciatic pain, pains and cramps in the legs;
6. Lack of courage and fighting spirit, no boldness to follow through with your decisions, low self-esteem.
7. Vertigo.
Qigong For Gallbladder – Method
Any Qigong methods involving the stimulation and stretching of the Gallbladder channel along the sides of the body can be helpful. The three exercises in this video show you an example of the types of movements which can help create the conditions for open and unobstructed Qi flow in the Gallbladder channel.
Begin by adopting the correct Qigong sitting or standing posture and performing a few abdominal breaths in order to first cultivate your own Qi (see more here).
Holding the Qi ball in the “Standing Like a Tree” posture and turning the body from side to side.
Cross body stretch of the arms.
Supporting Heaven method with a pause when the arms are fully extended above your head to further extend and lean to the right and left.
Consolidate your practice by finishing with a few abdominal breaths.
Acupressure Points for Gallbladder Health
1. Jianjing (Gallbladder 21). To help relieve pain and discomfort in the neck, shoulders and head. NOTE: CONTRAINDICATED IN PREGNANCY – DO NOT USE! Location of the point is here.
2. Yanglingquan (Gallbladder 34). For digestive issues, gallbladder pain, sciatic pain and leg cramps. Location of the point is here.
Additional Video Resources
You’ll find more video lessons to accompany this one about Qigong and acupressure for Gallbladder health below. These replays can also be used to make up your own Qigong routine in conjunction with this one.
Standing Like a Tree posture is explained in greater detail here.
The Three Swings is another very helpful twisting method which also benefits the Kidney system.
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
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.
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 Lymphatic Circulation and Immunity – Introduction
If you have been enjoying these classes during the last couple of 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 Qigong for Lymphatic Circulation
In this video you can follow along with some Qigong for lymphatic circulation and immunity enhancement. The function of the lymphatic system is to clear debris such as bacteria and viruses from your body. For this reason it is closely related to your immune system.
Symptoms of poor lymphatic drainage include cold hands and feet, fluid accumulation and a weakened immune system.
How We Can Use Qigong for Lymphatic Circulation
Qigong can help to enhance the flow of lymph and remove any areas of stagnation in three main ways:
1. Using Abdominal Breathing. Click here for more details;
2. Moving the body which can increase lymph circulation by up to 15%. You can do this by practising the Circles method, the tapping method which you can follow along with in the video, or any other physical movement;
3. Posture. Any inversion will work well in helping lymph flow. Simply lying down with your legs elevated on pillows or the “legs up the wall” yoga posture (as demonstrated in the video) will be very helpful.
For more information see my previous blog post on “Qigong for Lymphatic Drainage” here.
Integration into Your Day
You can perform Abdominal Breathing anytime you have the opportunity. Movements such as walking which is part of day to day life will help improve the circulation of your lymph. The tapping and legs up the wall exercises can be done in a matter of minutes so don’t take too much time. Having said that, there is nothing more relaxing for lying with your legs up the wall for 15-30 minutes if you have the time!
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.
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