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.
Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
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.
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.
Level 3: Perform Shaking Head and Wagging Tail from the classical horse stance position.
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.
In this Qigong video you can learn about the factors which determine whether or not Qigong practice can make you tired, 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).
Can Qigong Make You Tired? – Introduction
Qigong as an exercise can leave us feeling both relaxed and energised at the same time. It is different from conventional exercise in that we often gain energy from Qigong practice, rather than using it up. However, my students have often commented that they can feel tired after Qigong practice. Why is this? I’ve noticed that 3 main factors contribute to post Qigong tiredness:
Your individual energy levels. Pay attention to how you feel on any particular day and whether or not you are exhausted from certain medications and treatments you may have received, e.g. chemotherapy.
The Qigong exercises you choose to practice. More strenuous Qigong will naturally require more energy (Qi) than more gentle, meditative practice.
Stimulation of healing as a result of Qigong takes energy that comes from you. If you do too much of this, you will naturally feel more tired as your body works to bring itself back into a healthy balance.
Objective: To show you a choice of example Qigong methods requiring varying degrees of effort.
Result: You will know how to discern and choose the most appropriate Qigong exercises for you which will best suit your energy levels on any particular day.
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.
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
Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
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.
Repeat a few rounds of the upper back and shoulder stretch.
Perform a variation of “Swimming Dragon” either from a sitting (arm and head movements only) or standing position (horse stance of regular Qigong stance).
Shake out any remaining tension by vibrating the body for a minute or so.
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.
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:
Create conditions for allowing the Qi to flow smoothly;
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
Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
Relax your whole body a little more with each exhalation. Begin to feel your body swaying as your Qi begins to flow more freely.
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.
Consolidate your practice with a few abdominal breaths.
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.
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:
Stimulate peristalsis and contraction in the intestines so that waste can be efficiently expelled;
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
Begin standing (or standing for long periods is not available to you right now).
Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
Massage the abdominal area, focusing on the descending colon on the left side of the abdomen.
Use exaggerated abdominal breathing to massage the abdominal organs and encourage movement through the intestines.
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.
Perform the “Knocking on the Gates of Life” exercise.
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.
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:
Acupuncture and Chinese herbal medicine can be extremely helpful.
Drink plenty of water.
Eat a diet high in fibre.
Take calcium/magnesium supplements to help promote muscle contraction and relaxation (and improve peristalsis).
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.
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.
This is a replay of a live session showing you a 15 Minute Qigong routine for restless legs and leg circulation, 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.
15 Minute Qigong Routine For Restless Legs and Leg Circulation – Introduction
If we experience issues with the circulation in our legs not being as open and free flowing as it could be then the following symptoms and conditions may arise:
Restless legs
Varicose veins
Cold feet and toes
Heavy legs
Tired legs
Restless legs, in particular, is a common and irritating problem for many people. It can be related to iron deficiency, certain medications, varicose veins, nerve disorders, hypothyroid, diabetes, pregnancy, obesity and excessive consumption of alcohol, coffee and smoking.
Restless legs can be associated with other conditions such as fibromyalgia, sleep apnea/sleep problems, thyroid disease and rheumatoid arthritis.
The desire to move and the tingling, creeping sensations in the legs are, in terms of Traditional Chinese Medicine (TCM) are signs of a lack of smooth flow of Qi and blood in the legs.
The objective of managing restless leg syndrome is to improve blood and Qi flow through the legs. Qigong can help you with this alongside other options which are mentioned below.
15 Minute Qigong Routine For Restless Legs And Leg Circulation – Method
Begin standing (or standing for long periods is not available to you right now).
Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
Tap and massage around the hips.
Tap and massage up and down the outside and inside of the legs.
Lift alternating legs.
Lift and circle hips out, then in, alternating legs.
Rub the knees, perform a few small knee circles then sit down, bending the knees and keeping the heels on the floor.
Circle the ankles.
Lift the toes then replace one at a time.
Shake out the legs.
Finish the routine with abdominal breathing.
Additional Management Options
The following additional avenues are worth exploring if you haven’t already considered them:
Acupuncture and Chinese herbal medicine can be extremely helpful if you suffer from restless legs, tired legs or any circulatory issues related to the legs.
Supplement with iron and/or magnesium if you are deficient.
Take regular exercise to improve general circulation.
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.
Receive your FREE Video Series by entering your details below
You have Successfully Subscribed!
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
