Beginner Qigong Exercises – 3 Tips In 5 Minutes

Beginner Qigong Exercises – 3 Tips In 5 Minutes

Below is a short video demonstrating some beginner Qigong exercises, 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.

Qigong is an ancient healing technique that has been practiced over thousands of years and is a branch of Traditional Chinese Medicine (TCM). Qigong healing methods are simple exercises involving the breath, the mind and easy movements which help to promote the free flowing circulation of Qi (energy) and blood throughout the body.

I studied TCM at the Irish College of Traditional Chinese Medicine, Dublin, Ireland and learned Medical Qigong between 2000 and 2005 on four separate month-long study visits to the University of Traditional Chinese Medicine, Guangzhou, China.

My passion lies in adapting Qigong exercises for people aged 40+ so that they feel relaxed and energised, not exhausted, at the end of their practice. For nearly 20 years I’ve been sharing my knowledge with thousands of students, both beginners and those with more Qigong experience.

Additional Video Resources – Beginner Qigong Exercises

If you enjoyed this video lesson the following beginner Qigong exercises might also be of help to you:

Many other live lesson replays can be found on my blog page. 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 exercises

What Can I Do Next?

To sign up and attend my FREE live online sessions on Zoom please click here. The classes are suitable if you’re a beginner or have more Qigong experience and once you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notification emails. Also, feel free to share this information with your family and friends as everyone is more than welcome.

To get my free part video series of 3 Qigong lessons please click here. The lessons will be sent to your email over the course of around one week. 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 so that you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 53 – Qigong Massage For Face, Head and Neck  (Replay of Live Qigong Class)

Lesson 53 – Qigong Massage For Face, Head and Neck (Replay of Live Qigong Class)

This is a replay of a live session showing you a Qigong massage for face, head and neck, 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. This programme is on offer until midnight on Thursday 1st April, 2021 when the price will increase. Click here for more information and to avail of the lower price while you still can!

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 Massage For Face, Head and Neck – Introduction

By massaging the face, head and neck we can create conditions for more open and free flow of both Qi and blood. There are so many points on the face and head so this practice can not only benefit these areas but the whole body as the head is connected to the body!

Benefits of Qigong face and head massage include:

  • help to relieve eye conditions;
  • relief of headaches and migraine;
  • managing high blood pressure, dizziness and vertigo;
  • relief of face and jaw pain;
  • clearing of the sinuses;
  • easing the pain of ear infections or other ear problems;
  • relaxing the neck and shoulder muscles;
  • calming the mind so helping to manage insomnia and anxiety;
  • a smoother complexion so that you look younger!

This routine can be practiced anytime although as part of your Qigong morning routine it is perfect for starting the day bright-eyed and bushy-tailed.

Qigong Massage For Face, Head and Neck – Method

  1. Begin either sitting or standing with abdominal breathing to bring yourself into the Qigong state.
  2. Rub your palms together until they become hot then massage the whole face by rubbing it gently with the hands.
  3. Massage eyes.
  4. Use the thumbs to massage the ears.
  5. Massage nose.
  6. Find point Xiaguan (Stomach 7) on the jaw and massage that to help relieve any jaw tension.
  7. Find point Yintang and rub with the thumbs to help calm the mind, relieve sinus pain and, combined with points from my last video on high blood pressure (see link below), help manage hypertension, dizziness and vertigo.
  8. Massage point Taiyang to help manage headaches, migraines, sinus, eye problems and toothache.
  9. Massage point Fengchi (Gallbladder 20) to help manage headaches, neck pain, dizziness and vertigo.
  10. Perform gentle neck stretches using the mind and the breath to release tension in the neck and shoulders.
  11. Finish your routine with a face rub and a few abdominal breaths.

Click the word below for futher location notes on the acupressure points:

Additional Video Resources

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 it is on offer until midnight of 1st April 2021. Click here to avail of the special discount price.

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 52 – Beginner Qigong For High Blood Pressure  (Replay of Live Qigong Class)

Lesson 52 – Beginner Qigong For High Blood Pressure (Replay of Live Qigong Class)

This is a replay of a live session showing you some beginner Qigong exercises for high blood pressure, 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 High Blood Pressure – Introduction

High blood pressure can affect up to 30% of adults and is a significant medical issue that can lead to heart disease and stroke. Low blood pressure is also an issue for many people so the tips in this video will help to stabilise your blood pressure, whether it is too high or too low.

In conventional medicine high blood pressure can be caused by poor diet, being overweight, other underlying health conditions, e.g. diabetes and stress. In terms of Traditional Chinese Medicine (TCM) there is usually a Liver or Kidney imbalance. However, self-diagnosis is not recommended.

Although there is no substitute for the correct medical advice, there are also many things you can do to help yourself and manage this condition, based on diet and lifestyle. You can:

  1. Eat a healthy diet that is high in green vegetables and low in sodium;
  2. If you are overweight then manage your diet so as to lose some excess weight;
  3. Take the appropriate exercise to increase your circulation such as walking, swimming or cycling.
  4. Supplement with essential fatty acids, garlic capsules, Coenzyme Q10 and potassium (check with your doctor before doing this, especially if you are taking blood pressure medication).
  5. Attend a TCM/Acupuncture practitioner who will be able to help you manage your condition.
  6. Lower your stress levels by relaxing more and rushing less. Practice meditation, listen to relaxing music and perform Qigong daily.
  7. Massage some acupressure points known to help stabilise blood pressure imbalances.

This video focuses on three areas:

  1. CIRCULATION – Qigong exercises to create conditions to improve the circulation of Qi and blood.
  2. RELAXATION – to lower stress levels and promote the free flow of Qi and blood.
  3. ACUPRESSURE – three useful acupressure points which you can massage in order to help stabilise blood pressure (high or low).

Beginner Qigong Exercises For High Blood Pressure – Method

  1. Sitting or standing, begin with abdominal breathing to bring yourself into the Qigong state.
  2. Open and close the fists, extending the fingers.
  3. Wrist circles.
  4. Shoulder shrugs.
  5. Arm circles.
  6. Lift legs up and down, alternating.
  7. Circle hips out and in by lifting legs.
  8. Exhale through the soles of your feet, using your mind
  9. Relax, Expand and Nourish the Heart exercise (full audio of this is available to download here).
  10. Locate and massage acupressure points Neiguan (Pericardium 6), Zusanli (Stomach 36) and Taichong (Liver 3).

Click the word below for futher location notes on the acupressure points:

Additional Video Resources

You’ll find a few other video class replays which also relate to lowering your stress levels and more uses of the acupressure points mentioned here:

  1. Qigong for Anxiety and Overthinking (use of Neiguan point)
  2. Qigong for Digestion and Energy (use of Zusanli point)

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.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 51 – Beginner Qigong Exercises For Bone Density  (Replay of Live Qigong Class)

Lesson 51 – Beginner Qigong Exercises For Bone Density (Replay of Live Qigong Class)

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 Qigong 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
  1. Begin with abdominal breathing to bring yourself into the Qigong state.
  2. Adopt the correct Qigong stance to avoid vertebral compression.
  3. Lift and drop the hands to sink the weight.
  4. Stand on Tiptoes to Rid the 1000 Diseases movement from the 8 Pieces of Brocade.
  5. From a horse stance, lift one heel off the floor then the other, then both at the same time.
  6. Balance by lifting one arm up and moving the opposite leg back, lifting it off the floor for a few moments.
  7. 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.

  1. Winter Routine Part 1
  2. Winter Routine Part 2
  3. Qigong For Osteoporosis

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.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 50 –  Qigong Routine For Spring (Replay of Live Qigong Class)

Lesson 50 – Qigong Routine For Spring (Replay of Live Qigong Class)

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 Spring – Introduction

In Traditional Chinese Medicine (TCM), Springtime is the time for awakening the body. In nature, it is the time of new growth but also of letting go of what came before.

Spring is the season associated with the Liver/Gallbladder system which plays a role in the healthy functioning of the tendons, smooth flow of Qi, planning and decision making. It is also associated with the Wood element in TCM. We can think of ourselves as being like a tree; grounded and anchored solidly so that we don’t become easily blown off course. At the same time, like a tree, we are flexible, not rigid, so can easily go with the flow.

The Qigong routine in this video will help you to become more flexible in your physical body while remaining stable and grounded. Mentally it will help you become more clear and creative so if you are thinking of starting something new, practice this routine and then get started! 🙂

Qigong Routine For Spring – Method

  1. Abdominal breathing to bring yourself into the Qigong state.
  2. Six Healing Sound connected with the Liver system to discharge any waste Qi and let go of what you don’t want in the body or mind.
  3. Chest opening, side stretch and upper back stretch.
  4. Side to side groin stretch.
  5. Gentle knee bends.
  6. Abdominal breath and observation of how you feel after 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.

  1. Qigong for Grounding
  2. Qigong for Resiliency
  3. Liver Cleansing with Qigong
  4. Qigong for Gallbladder

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.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 49 – Easy Qigong Stretching Exercises (Replay of Live Qigong Class)

Lesson 49 – Easy Qigong Stretching Exercises (Replay of Live Qigong Class)

This is a replay of a live session showing you some easy Qigong stretching exercises, 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.

Easy Qigong Stretching Exercises – Introduction

This video shows you an easy Qigong stretching exercise. Qigong stretching is quite different from conventional stretching in that it is much more than physical exercise. Easy Qigong stretching incorporates movement but the mind and breath are equally important. Qigong stretching creates more length and space in the body which, in turn, allows for a more open, unobstructed flow of Qi and blood. This results in the body and mind coming back into their natural healthy balance.

Easy Qigong Stretching Exercises – Method

  1. Begin with abdominal breathing to bring yourself into the Qigong state.
  2. Neck tilts and turns.
  3. Shoulder blade stretch – forwards and backwards.
  4. Press palms and fists.
  5. Twist to both sides.
  6. Sideways bend.
  7. Hamstring stretch.
  8. Groin stretch.
  9. Achille’s tendon stretch.
  10. Vibrate the body.
  11. 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.

  1. Simple Qigong Stretch.
  2. Qigong Stretch for Athletes.
  3. Liver Cleansing Qigong Routine.
  4. Qigong Warm Up Routine.
  5. Spinal Qigong Stretch.
  6. Qigong for Gallbladder.

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.

Click here to join our Qigong group on Facebook.

Website homepage.

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