This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong Routine For Post Exercise Recovery – Introduction
This is a replay of a live session showing you a Qigong routine for post-exercise recovery. This is a quick way in which to relieve stiffness and discomfort in your muscles, tendons, ligaments and joints after exercise. However, you can also use it for feelings of stiffness when you get up in the morning or for anytime when you feel tired as a quick “pick me up”.
The aim of this Qigong routine is to create the conditions in which we can:
Discharge any “waste Qi” (lactic acid, muscle inflammation);
Nourish our muscles and tendons by promoting the flow of Qi and blood;
Increase our breathing capacity and efficiency.
Qigong Routine For Post Exercise Recovery – Method
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Cup your hands and tap the whole of the surface of your body in order to release any waste Qi from the muscles, tendons and ligaments, bringing it up to the skin surface.
Discharge Waste Qi with Vibration (see here for full method).
Embrace The Tree for however long is comfortable for you (3 minutes up to 45 minutes for more experienced practitioners).
Use your hands to massage your lower back and kidney area which can often feel stiff after exercise.
Smooth out your Qi field from head to toe, using your hands.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Integrating This Qigong Routine for Post-Exercise Recovery Into Your Day
Perform this whole routine, or only part of it, ideally within a few hours of exercise to prevent stiffness and discomfort from developing in your muscles.
Please watch the following videos I made previously which you could combine with this one:
The Spleen system is responsible for the major muscles of the body so try this routine.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong Recharge Exercises – Introduction
This video shows you a quick way in which to replenish your energy levels in situations where you have no opportunity to rest or perform a full Qigong routine. This method is called “Embracing The Tree” or “Standing Like A Tree” and can actually be performed sitting or standing.
Benefits include:
Energising your body;
Massaging the internal organs by creating conditions for improved Qi flow;
Calming your mind;
Developing physical strength and stability in your legs;
Improving your balance;
Creating the conditions for open and free flow of Qi in order to smooth any areas of Qi stagnation which can manifest as discomfort or pain.
Method for Qigong Recharge Exercises
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Raise your arms into the “Embracing The Tree” position.
Stand like a tree for however long is comfortable for you (3 minutes up to 45 minutes for more experienced practitioners).
As you are standing, use your mind to extend down into the earth, as though you are a tree growing roots. At the same time extend your mind up to the top of your head, opening your crown to allow Qi from above to enter your body. Feel a heavy, grounded sensation in the lower half of your body and lightness from the waist up.
Perform the “Circles” exercise three times to smooth the flow of Qi in the four directions.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Integrating Qigong Recharge Exercises Into Your Day
Perform this whole routine, or only part of it, whenever you have a few minutes. This Qigong method works in situations where you may feel you don’t have time to rest and recover but your energy levels are low. Use it for only a few minutes in order to quickly give yourself a welcome boost! 🙂
Please watch the following videos I made previously which you could combine with this one:
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Liver Cleansing Qigong Exercises – Introduction
In terms of Traditional Chinese Medicine (TCM), the Liver System functions to regulate the smooth and harmonious flow of Qi. It also stores the Blood, releasing it when needed to provide you with physical stamina. The eyes are the sense organs associated with the Liver and its associated emotion is anger/frustration.
Liver Qi is depleted by overwork/pushing/striving as is common in modern day life. Liver is responsible for good organisation and planning but overdoing this can also deplete Liver Qi. Overconsumption of alcohol or drugs also tends to exhaust and overheat the Liver system.
Some symptoms of unhealthy functioning of Liver Qi include:
muscle tension and cramps;
headaches and migraine;
eye problems (dry, gritty eyes/blurred vision);
mood swings;
irregular menstruation;
waking up in the middle of the night and not being able to get back to sleep;
anger and frustration;
aches and pains in the sides of the body.
Method for Using Liver Cleansing Qigong Exercises
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Discharge waste and stagnant Liver Qi by using the “Xu” sound taken from the Six Healing Sounds Qigong method.
Perform the “Circles” exercise three times to smooth the flow of Qi in the four directions.
Tonify your Liver Qi with the eyes closed, visualising the position of the Liver. Inhale green (the associated colour of the Liver) into the Liver organ. As you exhale say to yourself “Relax”. Perform this for as long as you feel you need to in order to feel calm and relaxed on the inside.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Dietary and Lifestyle Advice To Improve Liver Health
Sour foods, fermented foods, dark green leafy foods.
Sufficient rest – stop overworking and pushing yourself even when you feel exhausted.
Any stretching exercises, especially side bends and twists to stretch the part of the Liver channel which runs along the sides of the lower torso and up through centre of the breasts.
Integrating Liver Cleansing Qigong Exercises Into Your Day
Perform this whole routine, or only part of it, whenever you have a few minutes. This Qigong method works best if you can find a few minutes each day to practice. Little by little, day by day, you will start to observe that you feel a little more comfortable and at ease, both physically and mentally.
Please watch the following videos I made previously which may also help you resolver any Liver related symptoms:
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
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 Trauma Release and Shock – Introduction
When we go into shock or suffer trauma, our body visibly shakes. In this Qigong exercise, we make use of this shaking movement to release any trauma which may have been bottled up inside the body for years. This is never a good thing as it can lead to a manifestation of physical symptoms such as shoulder, back or stomach pain. Post Traumatic Stress Disorder (PTSD) can also be a result of trauma, shock or emotions which have not been healthily dealt with and processed by the physical body and mind.
The Qigong exercises shown in this video can help you:
1. Release old stress patterns which manifest as pain, discomfort or stiffness as a result of holding trauma and shock inside the physical body;
2. Increase your energy levels as you let go of “bracing the body” against trauma in an attempt to hold it inside;
3. Discharge any energy or emotions which are being held inside the body leading to a softening of the muscles.
Method for Using Qigong For Trauma Release and Shock
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.
Shake and twist the arms and hands, relaxing the muscles and joints as you do this.
Lift the arms as you inhale, drop the arms and bend your knees as you exhale through the mouth.
Hold the arms at shoulder level, shaking and twisting them in this position.
Let your body move in whichever direction it leads you in order to release any tension and ease any remaining areas of tension.
Perform the “Circles” exercise three times to smooth the flow of Qi in the four directions.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Integrating Qigong For Trauma Release and Shock Into Your Day
Perform this whole shaking Qigong 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.
Please watch the following videos I made previously which may also help you release any pent up emotions:
For anyone with PTSD you may want to consider NADA Ear Acupuncture treatment. More information on this is here.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body 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.
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