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 Meditation to Ease Physical Discomfort and Pain – 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 Meditation to Ease Physical Discomfort and Pain
In this video you can follow along with a Qigong meditation to ease physical discomfort and pain. Pain is something that we all experience from time to time so this is a useful technique to employ. It’s also very simple. We combine the breath and the mind in order to ease discomfort and pain wherever we feel it in our bodies. You can practice this method from a standing, sitting or prone posture which means it’s suitable for anyone, no matter how much pain may be restricting your range of movement.
Method- Qigong Meditation to Ease Physical Discomfort and Pain
1. Adopt the Qigong sitting, standing or lying down posture (more here).
2. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here).
3. Follow along with my voice as I talk you through the meditation.
4. Choose an area of your body that is causing you discomfort or pain. Follow along with my voice as I talk you through a meditation to help ease the discomfort.
5. End with Abdominal Breathing.
6. Massage the area of discomfort or pain (if you can reach it) in order to promote circulation and nourishment in the area.
Integration into Your Day
You can perform this meditation anytime you have a few minutes. If you would like to listen to an audio of me talking you through this meditation then my Qigong meditations bundle 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. 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.
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 Balance and Ears – 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 Balance & Ears
In this video you can follow along with some Qigong for balance and ears. Having good balance is important in order to prevent falls, especially in seniors where the consequences of a broken bone can be very serious. Athletic performance can also be enhanced with improved balance. Many sports require finely tuned balance and timing. Even simple walking or cycling requires good balance.
Many of us know that the ears are closely connected with our sense of balance. Ear infections or conditions such as vertigo, Meniere’s disease and labyrinthitis can have a serious detrimental impact upon our balance. The video on this page also shows you some massage to stimulate the acupuncture points around your ears to improve the flow of Qi to this area. Also, in Traditional Chinese Medicine, the ears are the sense organ associated with the Kidney system so a simple lower back/kidney massage is also demonstrated for you to follow along with.
Qigong for Balance and Ears – Method
1. Adopt the Qigong sitting or standing posture (more here).
2. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here).
3. As you breathe, identify the areas where you are holding tension by mentally scanning from your head to your toes. Exhale and in your mind’s eye visualise relaxing and expanding the area which is tense.
4. Build leg strength to give yourself confidence around your balance, knowing that your legs can safely and securely support you. To do this adopt a horse stance (more here) and practice an exercise such as the “Circles” exercise to encourage Qi circulation the four directions (see more detail here).
5. Follow along with ear massage and ear pulling to stimulate the acupuressure points around the ears.
6. Massage the lower back/kidney area to stimulate and invigorate the flow of Qi in the kidney system.
In order to develop better balance you can find a few minutes to practice any of the above Qigong for balance and ears during the course of your day. Remember, if you are not confident with your balance, to move slowly and deliberately, making sure your footing is firm and you feel grounded before moving your body.
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.
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.
Qi Ball Exercise – 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 Qi Ball Exercise
In this video you can follow along with a Qi ball exercise. This is your opportunity to have some fun with Qigong and experience the feeling of emitting your own Qi! Benefits include:
1. opening up and “dredging” the channels of Qi flow in your arms and hands;
2. calming and clearing your mind;
3. improving your ability to observe what is happening in your body;
4. relaxation on a physical, mental and emotional level.
Qi Ball Exercise – Method
1. Adopt the Qigong sitting or standing posture (more here).
2. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here).
3. Perform some simple movements of your neck, shoulders and hands to open up the pathways of Qi circulation (more here).
4. Practice the “Circles” exercise to encourage Qi circulation the four directions (see more detail here).
5. Follow along with the Qi Ball method.
6. End the practice with abdominal breathing, paying attention to how you feel physically, mentally and emotionally.
Integration into Your Day
You can practice this Qi ball exercise any time you have a few minutes to spare. However, you’ll gain more benefit from it if you have more time to experience the wonderful feelings of Qi in and between your hands. It’s a lovely exercise to practice in nature and a really good one to teach to children as they think it’s great fun!
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.
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.
Seated Qigong Exercises – 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 Seated Qigong Exercises
In this video you can follow along with some seated Qigong exercises. Sitting Qigong can be helpful for you if:
1. You are unable to stand for long periods of time;
2. A joint condition or injury which causes you pain or discomfort when standing;
3. You have problems with your balance, feel unsteady on your feet and so feel more confident exercising from a sitting posture.
The benefits of seated Qigong include:
1. Being able to practice for longer than you would from a standing position if standing leaves you feeling tired or uncomfortable;
2. Feeling much more grounded by using both the sit bones and the feet for grounding with the result that your mind feels calmer and more relaxed;
3. Being able to experience the same feelings of open and free Qi flow, especially throughout the upper body as when standing;
4. More easily being able to enjoy the flow of the breath and the focus of the mind without being distracted if the standing posture causes you physical discomfort.
2. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here). In turn, breathe into Dan Tian, the sit bones and the feet to encourage the movement of Qi in a downward direction so that you feel more calm and grounded.
3. In turn, begin with gentle movements to promote the free flow of Qi in the neck, shoulders, chest and upper back, taking care not to overstretch.
4. Lift one leg at a time. Repeat a few times. Then, with the leg lifted draw circles in the air with your knee. Repeat for the other side. Circle the ankles with the ball of the foot on the floor.
5. Practice the “Circles” exercise to encourage Qi circulation the four directions (see more detail here).
6. End the practice with abdominal breathing, paying attention to how you feel physically, mentally and emotionally.
Integration into Your Day
You can practice the above seated Qigong exercises:
At a desk if you are working;
On public transport (especially on a plane to help prevent swollen legs and boost leg circulation);
In any situation where you find yourself sitting for a long period of time.
These simple seated Qigong stretches will help to reduce the likelihood of your body seizing up and becoming too stiff to move easily once you stand up.
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.
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 Feet and Ankles – Introduction
In this video you can follow along with a routine of Qigong for feet and ankles. This routine can be helpful for you if you are suffering with any foot pain, ankle pain, foot and ankle swelling, plantar fasciitis, burning feet, cold feet, flat feet, heel pain or restless legs and feet. In addition, these methods of Qigong for feet ankles can help you to improve your balance.
From a mental and emotional point of view, because these Qigong exercises help to bring restless and overactive Qi down from the head to the feet, you may feel that your mind becomes calmer, clearer and more peaceful.
Qigong For Feet & Ankles – Method
1. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here).
2. Stand in Qigong stance (more details here). Think of inhaling down through Dan Tian, through the legs to the feet. Exhale back up through the body and out of your nose.
3. With the ball of your foot on the ground and your heel raised off the ground, practice slow and mindful ankle circles in both directions.
4. Inhale through the nose as you stand on your tiptoes and hold your balance for a few seconds. As you exhale drop the heels to the ground, thinking of exhaling any “waste Qi” that you don’t want down through the feet into the earth.
5. Practice standing on one leg. Then inhale coming up onto your tiptoes. Exhale, dropping your heel to the ground. Repeat three times then do the same with the other leg.
5. Practice standing in a horse stance in order to bring more attention to your legs and feet. This encourages the Qi to move to the lower parts of your body so that you feel more grounded. Next, lift one heel off the ground and then the other, keeping your mind in your feet as you do this.
6. Practice walking forward and backward, firstly planting your heel on the ground as you step forward. Step your back foot in to join your front foot, keeping your knees bent. Then step backward planting the ball of your leading foot on the ground first. Step your other leg back to join the leading leg without straightening your knees.
7. Finish the Qigong routine by coming back into your Qigong stance and performing a few abdominal breaths.
Integration into Your Day
You can practice the above routine of Qigong for feet and ankles as a formal “Qigong session” or simply practice one element of it if you have only a few minutes.
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.
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 Grounding Routine – Introduction
In this video you can follow along with a Qigong grounding routine. This is a shortened version of the much more detailed methods that you can learn in my Space To Relax programme of Qigong video lessons.
Introduction
When we feel grounded we feel present, connected, centred and balanced in mind and body. I’m sure most of us know what it’s like to feel ungrounded too; like a leaf in the wind and easily blown off course.
The Qigong grounding routine I show you here will help you to feel more stable and strong in your body. It will also help you to bring down “the excited point” in your mind. This means to calm the chaotic and scattered mind chatter, bringing down the Qi into Dan Tian and the feet. Once you’ve done that you’ll feel more peaceful, calm, clear and relaxed in your mind.
Qigong Grounding Routine – Method
1. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here).
2. If standing, stand in Qigong stance (more details here). If you are sitting, sit up straight with the backs of your hands on your knees, palms facing upwards.
3. Think of inhaling down through Dan Tian, through the legs to the feet. Exhale back up through the body and out of your nose.
4. Take the breath further down into the earth. Think of your feet growing roots into the earth.
5. Use the “Circles” method (more here) to sink the Qi by introducing a slight bend into the knees to drop your weight and your Qi as you move your arms downwards.
6. Practice standing in a horse stance in order to bring more attention to your legs and feet. This encourages the Qi to move to the lower parts of your body so that you feel more grounded.
Integration into Your Day
You can practice the above Qigong grounding routine as a formal “Qigong session” or simply practice one element of it if you have only a few minutes. In this way, even if you have very little time, you can always find a way to ground yourself if you feel anxious, scattered or physically unstable.
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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