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 Winter Routine – Introduction
This class was inspired by a couple of my Space To Relax members who told me that they were finding it difficult to get back into the swing of their Qigong practice in the New Year.
This video shows you an example of a winter Qigong practice. In winter we focus, as does the natural world, on conserving energy, nourishing our Qi, and storing up our reserves in preparation for the more active months of spring and summer.
In Traditional Chinese Medicine, the system associated with the season of the winter is the Kidney. The Kidney is also related to the emotion of fear so on a mental and emotional level this practice can help you transform fear into tranquility and confidence in your own ability.
The methods you’ll learn here focus on nourishing the kidney system and are more meditative and less physical, in accordance with the slower pace of winter.
If you live in the southern hemisphere or near the equator, you can still use this routine anytime you might feel fatigued and need some restoration on a physical and mental level.
Qigong Winter Routine – Method
Begin by adopting the correct Qigong sitting or standing posture and performing a few abdominal breaths (see more here).
Use one of the Six Healing Sounds, the sound of the kidney, to help rid waste or turbid Qi from the Kidney system before moving on to nourish and bring more Qi into the body.
Perform the Kidney massage to invigorate and bring more Qi into the Kidney and lower back.
Use a gentle circling movement to encourage Qi from the natural world into Dan Tian in the lower abdomen.
Finish your practice with a few abdominal breaths.
Additional Video Resources
You’ll find some other video class replays which also relate to the Kidney below. Choose some of the Qigong methods from these videos to formulate your own 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.
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 Connecting With Yourself and Others – Introduction
This year has been challenging for many of us in that we haven’t been able to travel to visit friends and family because of the Covid-19 pandemic. We are still in the same situation coming up to Christmas. Many of us will not have the opportunity to be in the physical presence of our loved ones. For this reason I wanted to show you how to get creative and use Qigong to help with that! Qi is present everywhere; in your body, in nature and in the universe.
In this class you’ll learn how to use Qigong for connecting with yourself and others. Firstly, you’ll activate your own Qi to connect on a deeper level with yourself and then with others to send them kindness, gratitude and compassion.
Method
Begin by adopting the correct Qigong sitting or standing posture and performing a few abdominal breaths (see more here).
Twist your body from side to side and as you turn gently tap the point Zhongfu (Lung 1) under your collar bones with loose fists. This helps stimulate the Lung system which is associated with your Wei (defensive) Qi and the emotions of sadness and grief. Stimulating this point may therefore help boost your immunity and help you to process grief and sadness in the healthiest way possible for you.
Open and close the chest, coordinating this movement with your abdominal breath to create conditions for open flow of Qi around the chest and upper back.
Use the “Circles” method to encourage the movement of Qi in the four directions.
With your arms extended connect your Qi with others in your practice group, your friends or family.
Hold a ball of Qi in front of your body. Use your mind to share this healing Qi with someone you love. Send them kindness, compassion and gratitude for your relationship with them.
Finish your practice with a few abdominal breaths. Know that you can use this practice to connect with your loved ones at any time you choose.
Integrating Qigong For Connecting With Yourself and Others Into Your Day
You can take a few moments anytime over the course of the Christmas period to connect with those people you can’t see in person. All you need to do is quieten your mind and body to connect with your own Qi. Then, think of sending love, kindness and compassion to the person you have in mind.
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. A good example is “Qigong for Present Moment Living“. This lesson replay will help you to further connect and activate your Qi before sending it to your loved ones.
Click the image above to follow along with the Qigong class!
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). THIS IS THE LAST CLASS REPLAY BEFORE CHRISTMAS. I’LL BE RESUMING LIVE CLASSES IN JANUARY 2020. 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 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 Spine Stretch – Introduction
In this video you’ll learn a couple of simple Qigong spine stretches. The aim of these exercises is to:
– loosen your spine and improve flexibility;
– connect your whole body to the movement of the spine;
– practice cultivating your awareness and powers of observation by feeling into your spine;
– promote the 4 directions of Qi flow;
– help improve your posture;
– relax the nervous system;
Focus on:
Complete relaxation of your arms;
Slow and careful movement (never do anything that produces a sensation of pain).
How the limbs pull on your spine as you move in order to maintain your balance.
Method
Begin by adopting the correct Qigong standing posture and performing a few abdominal breaths (see more here).
Drop your chin to your chest to begin and roll your head and arms slowly forward feeling the arms and crown of your head being pulled down by gravity. Perform this movement SLOWLY, one vertebra at a time until you reach the lower back area. If you cannot reach the floor then place your hands on your thighs or shins (not your knees) when you reach the full extent of your movement. If you can touch the ground then at this point straighten your legs a little to create a gentle stretch in the hamstrings.
Feel the different sections of your spine as you descend. Pause as you descend if you feel any areas of tension or stuck Qi (energy) and release this by slowly exhaling, softening into the area.
To come back up, roll up slowly from the lower back to the vertebrae in the neck, keeping the head and arms down until the last moment. Then lift the head back to upright, drop your shoulders and feel into your spine (you may feel taller).
Repeat this Qigong spine stretch at least three times.
Perform the “Looking Back Over Shoulder” exercise which is one of the 8 Pieces of Brocade, a classical Qigong set of exercises that benefit the whole body and which you can learn in my Space To Relax 50-week programme of Qigong video lessons.
Consolidate your practice by finishing with a few abdominal breaths and taking a few moments with your eyes closed to notice how your body and mind feel.
Integrating The Qigong Spine Stretch Into Your Day
You can practice any of the movements shown in this video whenever you have 5 minutes. They are perfect for those of you who spend a large portion of your day driving our working at a computer as they will provide relief for your back and energise your body.
Many other live lesson replays can be found on my blog page so I’d encourage you to take a look at some of them and find methods which you can easily add to the end of this one. A good example is “Qigong For Back Problems“.
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 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.
The Three Swings and Knocking On The Gate Of Life Qigong – Intro
The Three Swings (Knocking on the Door of Life) is an ancient Qigong practice that encourages the free flow of Qi around the whole of the physical body, stimulating the acupuncture point, Mingmen, known as the “Gate of Life”.
This exercise will help create the conditions for your Qi (energy) flow to unblock and flow in an unimpeded way. When this happens it revitalises your fundamental physical energy reserves. When you physically feel more energised, this has a knock-on effect on your emotions which can then become more balanced too.
Focus on:
1. Complete relaxation of your arms;
2. Allowing your waist and hips to lead the movement.
Method
Begin by adopting the correct Qigong standing posture and performing a few abdominal breaths.
Perform a few circles exercises to encourage the movement of Qi in the four directions.
Perform the Three Swings in the following order: a) Lower abdominal/lower back swing; b) Swing to open the sides of the body and massage the abdominal organs (liver, stomach, spleen); c) Swing to open and stimulate Qi flow to the lungs, heart and brain (upper part of the body).
Stand on Tiptoes to Rid 1000 diseases.
Close your practice with abdominal breathing and observe how you feel in both your body and mind.
Integrating The Three Swings and Knocking on the Gate of Life Qigong Into Your Day
You can practice any of the movements shown in this video whenever you have 5 minutes. A short daily practice of this method can help to improve you balance in addition to relieving tension in your shoulders or lower back and leaving you feeling energised!
Many other live lesson replays can be found on my blog page so I’d encourage you to take a look at some of them and find methods which you can easily add on to the end of this one. A good example is “Embracing The Tree” which is a lovely practice to perform once you have encouraged dynamic Qi flow with the practice in this video.
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 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.
Comparing Seated Qigong with Seated Meditation – Intro
When comparing seated Qigong with seated meditation, the main difference is that in seated Qigong you have the option to include MOVEMENT.
Generally speaking, a seated meditation does not include movement (only the movement of the abdomen as you are breathing). Seated meditation can focus on breathing or visualisation so involves two of the elements of Qigong; mind and breath.
Seated Qigong, however, can also include the third element, that of movement. This emphasises the fact that with Qigong we always have a CHOICE as to the structure of our routine. It also illustrates the FLEXIBILITY AND ADAPTABILITY of Qigong.
When moving the body during a seated Qigong practice you may want to choose arm or leg movements from previous live lesson replays from me. Alternatively, you can follow along with the routine here in the video which focuses on smooth flowing movements in order to create the conditions for the unimpeded movement of Qi around the body.
Integrating Seated Qigong Into Your Day
You can practice any of the movements shown in this video whenever you have 5 minutes to sit down. Even a short amount of practice can help to relieve tension in your shoulders or lower back and leave you feeling revitalised!
Below are three links to previous live Qigong lesson replays which you could combine with this Qigong practice if you would like to make a longer Qigong routine.
Many other live lesson replays can be found on my blog page so I’d encourage you to take a look at some of them and find methods which you can easily adapt to perform from a seated position.
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 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.
Introduction to Qigong Meditation With Plants
As most of us know, being around plants is inherently calming. Humans originally lived outside, in the wild and maybe this ancient connection is why we feel so good around them. The benefit of meditating around plants is five fold:
1. Relaxes your nervous system;
2. Calms your mind;
3. Grounding;
4. Brings you into the present;
5. Enlivens your senses.
Qigong Meditation With Plants – Method
Position a houseplant or edible herb plant in front of you at eye level or just below eye level.
With your eyes still closed bring your attention to the eyes. This is the first sense organ you will use to observe the plant in front of you.
Open your eyes and observe your plant; the colour, shape, pattern and texture on the leaves, the stem, any flowers, the soil in which it is growing and anything else about it.
Next touch your plant, squeeze the leaves to notice whether they are spongy or hard. Are the leaves rough or smooth?
If your plant has flowers or is a herb, smell the plant. If not then pick up some of the soil in which it is growing and smell that. Close your eyes to heighten your sense of smell.
If your plant is edible, pick a leave and taste it. Close your eyes to help amplify your sense of taste.
End the Qigong meditation by performing a few abdominal breaths with your eyes closed, then open your eyes and look at your plant with appreciation.
Integrating This Qigong Meditation With Plants Into Your Day
Meditation such as this can be used daily to help remove you from the anxiety and worry of past or future, to bring you into the present and bring you a sense of peace. You can also perform similar meditations when walking outside in a forest or park, watering your plants, or gardening.
Below are three links to previous live Qigong lesson replays which you could combine with this Qigong meditation with plants if you would like to make a longer Qigong routine.
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 click here. 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.
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