This is a replay of a live session showing you some Qigong exercises for thyroid health and metabolism, 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 Exercises for Thyroid Health and Metabolism – Introduction
Our thyroid gland, located in the neck, secretes hormones responsible for the regulation of our metabolism and “rate of living”. There are two main types of hormone imbalance:
Underactive thyroid, manifesting with symptoms such as feeling cold, dry skin and hair, puffy face, constipation, weight gain, sluggishness and depression
Overactive thyroid, manifesting with symptoms such as feeling hot, high blood pressure, rapid heartbeat, sweating, tremors, increased appetite but losing weight, diarrhea, anxiety and irritability.
In Traditional Chinese Medicine (TCM) thyroid imbalance is indicative of an imbalance of Yin (the cooling, moistening and nourishing functions in the body) and Yang (the warming, moving and activating functions in the body). These two broad imbalances are:
Underactive thyroid is related to Yang deficiency
Overactive thyroid is related to Yin deficiency
Note: These are broad indications and should not be used in place of a full TCM diagnosis from a fully qualified TCM practitioner.
The Role of Exercise In Managing Thyroid Imbalance
Any exercise which increases stress levels and exhausts the muscles and tissues of the body (e.g. cardiovascular or intense exercise) will not be of benefit to you because an already exhausted system will struggle to recover.
Helpful exercises for thyroid regulation involve those which benefit tissue building and repair, breathing and lowering of stress levels such as Qigong because they do not overtax your system.
Qigong Exercises For Thyroid Health and Metabolism – Method
For overactive thyroid use the method of exhaling through the feet to rid anything you don’t want in your body/mind and inhaling into Dan Tian (lower abdomen) to draw in clean, fresh Qi to calm the mind.
For underactive thyroid use part of the “Swimming Dragon” method to gently circulate the Qi throughout the whole body without causing exhaustion.
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 some Qigong exercises for stability, mobility and balance, 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 Exercises for Stability, Mobility and Balance – Introduction
The theme of the exercises in this video is “stabilise to mobilise“. When our joints are stable we can then move from a position of strength with confidence that we are not going to cause ourselves injury. When our balance is stablised we feel much more secure in our Qigong movements and can gain maximum benefit from them. Improved balance is also important for seniors as this will reduce the likelihood of falling in day to day life which can have serious consequences, especially for people with osteoporosis.
In this video you will learn how to use purposeful movement combined with breath awareness and mind focus (the three elements of Qigong) in order to:
Promote free flow of Qi and blood through the joints and muscles;
Prevent injury from overstraining the body;
Improve balance for fall prevention.
Qigong Exercises for Stability, Mobility and Balance – Method
Adopt the Qigong stance and begin with a few abdominal breaths.
Loosen the shoulder joints with shoulder circles, forwards and backwards, using the breath and thinking deep inside the shoulder joint as you do this.
Bring hands into a prayer position then lift them to the level of the forehead. Bring the elbows together to meet as you exhale, stretching the trapezius muscles (the ones on the tops of the shoulders which often become very tight through poor posture and when we are under pressure). Inhale, relax and move the elbows apart. Repeat a few times.
Lift the arms to shoulder level, reach forward to move the shoulder blades apart from each other, pull the arms back into the sockets, drawing the shoulder blades towards each other, creating a “valley” between them in the upper back.
From your Qigong stance, rock forwards and backwards, bringing your awareness into the soles of your feet, in particular the ball of your foot behind the big toe and the centre of the heel.
Bend your knees, lift alternating heels a few times, then both heels off the ground together in order to practice your balance.
Finish your practice with a few abdominal breaths, taking time to observe the state of your body and mind.
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.
Below is a short video demonstrating some beginner Qigong exercises, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons.
Qigong is an ancient healing technique that has been practiced over thousands of years and is a branch of Traditional Chinese Medicine (TCM). Qigong healing methods are simple exercises involving the breath, the mind and easy movements which help to promote the free flowing circulation of Qi (energy) and blood throughout the body.
I studied TCM at the Irish College of Traditional Chinese Medicine, Dublin, Ireland and learned Medical Qigong between 2000 and 2005 on four separate month-long study visits to the University of Traditional Chinese Medicine, Guangzhou, China.
My passion lies in adapting Qigong exercises for people aged 40+ so that they feel relaxed and energised, not exhausted, at the end of their practice. For nearly 20 years I’ve been sharing my knowledge with thousands of students, both beginners and those with more Qigong experience.
Additional Video Resources – Beginner Qigong Exercises
If you enjoyed this video lesson the following beginner Qigong exercises might also be of help to you:
Many other live lesson replays can be found on my blog page. Take a look at some of them and find methods which you can easily combine with this one.
Click the image above to follow along with the Qigong exercises
What Can I Do Next?
To sign up and attend my FREE live online sessions on Zoom please click here. The classes are suitable if you’re a beginner or have more Qigong experience and once you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notification emails. Also, feel free to share this information with your family and friends as everyone is more than welcome.
To get my free part video series of 3 Qigong lessons please click here. The lessons will be sent to your email over the course of around one week. In these lessons, you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel so that you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong massage for face, head and neck, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. This programme is on offer until midnight on Thursday 1st April, 2021 when the price will increase. Click here for more information and to avail of the lower price while you still can!
I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong Massage For Face, Head and Neck – Introduction
By massaging the face, head and neck we can create conditions for more open and free flow of both Qi and blood. There are so many points on the face and head so this practice can not only benefit these areas but the whole body as the head is connected to the body!
Benefits of Qigong face and head massage include:
help to relieve eye conditions;
relief of headaches and migraine;
managing high blood pressure, dizziness and vertigo;
relief of face and jaw pain;
clearing of the sinuses;
easing the pain of ear infections or other ear problems;
relaxing the neck and shoulder muscles;
calming the mind so helping to manage insomnia and anxiety;
a smoother complexion so that you look younger!
This routine can be practiced anytime although as part of your Qigong morning routine it is perfect for starting the day bright-eyed and bushy-tailed.
Qigong Massage For Face, Head and Neck – Method
Begin either sitting or standing with abdominal breathing to bring yourself into the Qigong state.
Rub your palms together until they become hot then massage the whole face by rubbing it gently with the hands.
Massage eyes.
Use the thumbs to massage the ears.
Massage nose.
Find point Xiaguan (Stomach 7) on the jaw and massage that to help relieve any jaw tension.
Find point Yintang and rub with the thumbs to help calm the mind, relieve sinus pain and, combined with points from my last video on high blood pressure (see link below), help manage hypertension, dizziness and vertigo.
Massage point Taiyang to help manage headaches, migraines, sinus, eye problems and toothache.
Massage point Fengchi (Gallbladder 20) to help manage headaches, neck pain, dizziness and vertigo.
Perform gentle neck stretches using the mind and the breath to release tension in the neck and shoulders.
Finish your routine with a face rub and a few abdominal breaths.
Click the word below for futher location notes on the acupressure points:
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then it is on offer until midnight of 1st April 2021. Click here to avail of the special discount price.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you some beginner Qigong exercises for high blood pressure, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Beginner Qigong Exercises For High Blood Pressure – Introduction
High blood pressure can affect up to 30% of adults and is a significant medical issue that can lead to heart disease and stroke. Low blood pressure is also an issue for many people so the tips in this video will help to stabilise your blood pressure, whether it is too high or too low.
In conventional medicine high blood pressure can be caused by poor diet, being overweight, other underlying health conditions, e.g. diabetes and stress. In terms of Traditional Chinese Medicine (TCM) there is usually a Liver or Kidney imbalance. However, self-diagnosis is not recommended.
Although there is no substitute for the correct medical advice, there are also many things you can do to help yourself and manage this condition, based on diet and lifestyle. You can:
Eat a healthy diet that is high in green vegetables and low in sodium;
If you are overweight then manage your diet so as to lose some excess weight;
Take the appropriate exercise to increase your circulation such as walking, swimming or cycling.
Supplement with essential fatty acids, garlic capsules, Coenzyme Q10 and potassium (check with your doctor before doing this, especially if you are taking blood pressure medication).
Attend a TCM/Acupuncture practitioner who will be able to help you manage your condition.
Lower your stress levels by relaxing more and rushing less. Practice meditation, listen to relaxing music and perform Qigong daily.
Massage some acupressure points known to help stabilise blood pressure imbalances.
This video focuses on three areas:
CIRCULATION – Qigong exercises to create conditions to improve the circulation of Qi and blood.
RELAXATION – to lower stress levels and promote the free flow of Qi and blood.
ACUPRESSURE – three useful acupressure points which you can massage in order to help stabilise blood pressure (high or low).
Beginner Qigong Exercises For High Blood Pressure – Method
Sitting or standing, begin with abdominal breathing to bring yourself into the Qigong state.
Open and close the fists, extending the fingers.
Wrist circles.
Shoulder shrugs.
Arm circles.
Lift legs up and down, alternating.
Circle hips out and in by lifting legs.
Exhale through the soles of your feet, using your mind
Relax, Expand and Nourish the Heart exercise (full audio of this is available to download here).
Locate and massage acupressure points Neiguan (Pericardium 6), Zusanli (Stomach 36) and Taichong (Liver 3).
Click the word below for futher location notes on the acupressure points:
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you some beginner Qigong exercises for bone density, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Beginner Qigong Exercises For Bone Density – Introduction
As we age we lose more bone than we replace. Women tend to have less bone tissue and lose bone tissue more rapidly than men, the greatest loss occurring 5-7 years post-menopause. Also, if our bones are weaker and we happen to lose our balance and fall then we are more likely to suffer a bone fracture than someone with strong bones.
It is well documented that we can help maintain our bone density and strength by performing weight-bearing exercises. Examples include walking, jogging, racquet games, weight lifting, yoga, Tai Chi and Qigong.
It is in our interest to maintain bone density; prevention is better than cure. Hence this practice is for young and old alike.
In this video you can learn a few simple Qigong methods to help create the conditions for increased flow of Qi and blood to the bones two help slow down the loss of bone density. As balance is also an important aspect in the prevention of falls you can learn a simple balancing exercise in this video too.
The main benefits of Qigong practice for bone health include:
increased limb motility and flexibility;
stronger joints;
improved balance reducing the likelihood of falling;
improved posture to help reduce compression fractures in the spine;
relief of pain;
maintenance of bone density.
Beginner Qigong Exercises For Bone Density – Method
The methods below focus on 3 areas:
POSTURE
WEIGHT BEARING
BALANCE
Begin with abdominal breathing to bring yourself into the Qigong state.
Adopt the correct Qigong stance to avoid vertebral compression.
Lift and drop the hands to sink the weight.
Stand on Tiptoes to Rid the 1000 Diseases movement from the 8 Pieces of Brocade.
From a horse stance, lift one heel off the floor then the other, then both at the same time.
Balance by lifting one arm up and moving the opposite leg back, lifting it off the floor for a few moments.
Abdominal breathing to consolidate your practice.
Additional Video Resources
You’ll find a few other video class replays which also relate to this routine and can be combined with it if you wish to practice a longer Qigong routine.
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
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