Lesson 62 – 15 Minute Qigong For Small Intestine (Replay of Live Qigong Class)

Lesson 62 – 15 Minute Qigong For Small Intestine (Replay of Live Qigong Class)

In this Qigong video you can learn a 15 minute Qigong for small intestine routine, 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).

15 Minute Qigong For Small Intestine – Introduction

In terms of Traditional Chinese Medicine (TCM), the small intestine system is paired with the heart system and related to the season of summer. This is the time when these systems are the most active and require the most care.

On the physical and mental/emotional level, the small intestine sorts pure from impure and clear from turbid. This means that our small intestine extracts nutrients from food and allows waste material to pass into the large intestine to be expelled from the body. Very interestingly, on a mental level, the small intestine allows us to clearly discern, make choices and decisions. It allows us to discriminate between clear and turbid thoughts, distinguish right from wrong and make clear judgements.

A healthy small intestine system manifests as healthy digestion, judgement and decision making. However, in our modern-day world full of too much information, the small intestine system can easily become overwhelmed leading to digestive/immunity problems and a confused/indecisive/foggy mind.

A balanced diet and lifestyle (sleep, exercise, meditation) will promote a healthy small intestine system, as will some Qigong practice! In this video, we use two specific exercises to help create the ideal conditions for open and smooth flow of Qi through the small intestine channel which leads internally to the heart and the small intestine. The result, with regular practice, is that we will become better able to separate pure from impure on both a physical (digestive) and mental (thoughts) level.

15 Minute Qigong For Small Intestine – Method

  1. Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
  2. Upper back stretch with elbow flexing.
  3. Forward bend and chest opening movement.
  4. Finish 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 that 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 61 – Qigong For Heart Health (Replay of Live Qigong Class)

Lesson 61 – Qigong For Heart Health (Replay of Live Qigong Class)

In this Qigong video you can learn some Qigong for Heart health, 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 Heart Health – Introduction

In Traditional Chinese Medicine (TCM) terms, our Heart system governs our circulation, blood pressure and pulse, influences speech, “houses” the mind to keep it calm and clear, allows us to get off to sleep at night and plays a role in our memory function.

A well nourished Heart manifests in healthy circulation and heart function, healthy blood pressure, a calm mind, and peaceful sleep.

An imbalance in our Heart system can result in blood circulation problems, palpitations, high blood pressure, anxiety, insomnia and poor memory.

The Qigong method I teach here shows you one of the 8 Pieces of Brocade (Ba Duan Jin) movements called “Shaking Head & Wagging Tail” which helps descend Fire (Heat) from the Heart system which commonly causes the symptoms above, down through the coccyx and perineum.

You’ll learn three different levels of this method, depending on which level of movement is available to you with the result that you will have one of these levels which you can incorporate into your Qigong routine or perform as a standalone Qigong exercise.

Qigong For Heart Health – Method

  1. Adopt the correct sitting posture.
  2. Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
  3. Level 1: Perform Shaking Head and Wagging Tail sitting with legs hip-width apart. This is suitable for wheelchair users and anyone with limited movement and flexibility.
  4. Level 2: Perform Shaking Head and Wagging Tail sitting with legs wide apart. This creates more of a stretch in the groin and down the inside of the legs but is still gentle on the back.
  5. Level 3: Perform Shaking Head and Wagging Tail from the classical horse stance position.
  6. Finish 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 that 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 59 – 15 Minute Qigong Routine For Beginners (Replay of Live Qigong Class)

Lesson 59 – 15 Minute Qigong Routine For Beginners (Replay of Live Qigong Class)

In this Qigong video you can learn a simple 15 minute Qigong routine for beginners, 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).

15 Minute Qigong Routine For Beginners – Introduction

For those of you who are new to Qigong you may not know that this ancient practice is a combination of simple movements, breathing and mind focus to create the conditions whereby your Qi can flow more openly within your body and mind. When this happens your body begins to “regulate” itself and comes back into a healthy balance.

In this 15 minute Qigong routine for beginners, you will learn how to enjoy Qigong, not taking it too seriously, not striving for perfection (which creates stress!) and instead, enjoying the smooth and easy flow of your movement and breath.

The objective of this routine is to:

  • Energise your body;
  • Calm mind chatter;
  • Improve your sleep;
  • Aid weight loss.

The result of this practice is that you will feel both relaxed and invigorated at the same time. It is the perfect method to perform in the morning as a kick start to your day but can be practiced anytime.

15 Minute Qigong Routine For Beginners – Method

  1. Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
  2. Adopt the correct Qigong stance or sitting posture.
  3. Perform a few arm circles to circulate and encourage the Qi to move down into Dan Tian (in the lower abdomen) and your legs/feet.
  4. Repeat a few rounds of the upper back and shoulder stretch.
  5. Perform a variation of “Swimming Dragon” either from a sitting (arm and head movements only) or standing position (horse stance of regular Qigong stance).
  6. Shake out any remaining tension by vibrating the body for a minute or so.

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 that 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 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.

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