Lesson 83 – How To Get “Unstuck” With 3 Qigong Exercises (Replay of Live Lesson)

Lesson 83 – How To Get “Unstuck” With 3 Qigong Exercises (Replay of Live Lesson)

This video shows you a gentle 20-minute Qigong routine to become “unstuck” with 3 Qigong exercises. If you physically feel as though you have stagnant Qi which can manifest as pain, cramp, congestion or digestive problems or mentally like you are “stuck in the mud”, depressed, anxious or unmotivated, why not try these three Qigong exercises to help relieve this feeling of stagnation?

This lesson was 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 on the first Thursday of each month at 4 pm Irish time by clicking here (lesson replays are sent out by email in case you can’t make it).

How To Get “Unstuck” With 3 Qigong Exercises – Introduction

In our modern day world with our often hectic schedules of often trying to fit too many things into our busy schedules, it is common for us to feel “stuck”. This stuck feeling can manifest either:

  1. Physically – by way of pain, clots, cramps, headaches, premenstrual tension, digestive issues or sinus/chest congestion;
  2. Mentally/Emotionally – by way of brain fog, anger, feeling unmotivated, depressed, anxious or simply “stuck in the mud”.

This stuck feeling in terms of Traditional Chinese Medicine (TCM) is described as stagnant Qi and can be caused by many factors, for example:

  • poor diet;
  • overeating;
  • too much screen time;
  • lack of physical movement;
  • stress;
  • excess alcohol;
  • toxins in the environment.

Three of the main systems in the body which are particularly subject to this feeling of stagnant Qi or “stuckness” are:

  • The Lung system – which when not functioning optimally can lead to a build-up of Qi in the chest manifesting as breathing difficulties, chest or sinus congestion.
  • The Spleen system – which when overcome by excess can lead to a heavy, bloated, “stuck in the mud” feeling, especially in the abdominal area as Spleen governs the whole of digestion in TCM terms.
  • The Liver system – which is responsible for the smooth flow of Qi so is often affected.

How To Get “Unstuck” With 3 Qigong Exercises – Method

  1. Begin by sitting or standing and performing a few abdominal breaths to bring yourself into the Qigong state.
  2. Release stagnant or stuck Qi in the chest and lungs with a chest opening exercise.
  3. Raising Up A Single Hand to release stuck Qi in the digestive and Spleen systems.
  4. “Polish the Table Top” and “Side Stretch” to relieve stuck Qi in the Liver system.
  5. Consolidate your practice with a few abdominal breaths.

The video replay of a live Qigong class shows you how to get “unstuck” with 3 Qigong exercises, focusing on the Lung, Spleen and Liver systems.

Additional Video Resources & Further Tips

In addition to this 20 minute Qigong routine for relieving stagnant Qi, you may find the routines listed below helpful.

You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.

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. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then 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.

If you are new to Qigong you’ll probably find my Ultimate Guide To Health and Wellbeing With Qigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.

You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 82 – 20 Minute Qigong Routine For Healing (Replay of Live Lesson)

Lesson 82 – 20 Minute Qigong Routine For Healing (Replay of Live Lesson)

This video shows you a gentle 20 minute Qigong routine for healing. There are a number of different methods in this routine, some more Yin and some more Yang. Watch the video on this page to learn about how Yin and Yang relate to your health and the importance of maintaining a healthy balance between Yin and Yang functions in your body and mind. I hope you enjoy it! It was 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 on the first Thursday of each month at 4 pm Irish time. Click here to join us (lesson replays are sent out by email in case you can’t make it).

20 Minute Qigong Routine For Healing – Method

  1. Begin by adopting the Qigong stance and performing a few abdominal breaths to bring yourself into the Qigong state.
  2. Opening the Gate of Life (3 minutes) to release stress.
  3. Discharge Waste Qi With Vibration (3 minutes) to release tension.
  4. Rubbing Ball to connect with and cultivate your Qi (3 minutes).
  5. Qigong meditation – expanding your Qi bubble (3 minutes).
  6. Palm presses to encourage Qi flow through the midline and spine (3 minutes).
  7. Consolidate your practice with a few abdominal breaths.

Additional Video Resources & Further Tips

In addition to this 20 minute Qigong routine for healing, you may find the routines listed below helpful. You can select the more moving (Yang) or meditative (Yin) methods from within each of these in order to devise your own tailor-made routine to suit your individual condition on any particular day!

You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.

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. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then 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.

If you are new to Qigong you’ll probably find my Ultimate Guide To Health and Wellbeing With Qigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.

You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 81 – Qigong For Tinnitus & Ringing in the Ears (Replay of Live Lesson)

Lesson 81 – Qigong For Tinnitus & Ringing in the Ears (Replay of Live Lesson)

This video shows you some Qigong for tinnitus and ringing in the ears. It’s an ancient Qigong method called “Beating the Heavenly Drum”. This exercise also benefits the kidney system, fluid balance, helps regulate blood pressure and encourages Qi flow through the lower back. It was 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 on the first Thursday of each month at 4 pm Irish time. Click here to join us (lesson replays are sent out by email in case you can’t make it).

Qigong For Tinnitus & Ringing in the Ears – Introduction

The areas around the back of the neck, up the back of the head and around the ears can be difficult to regulate in terms of Qigong. This means that Qi flow can often become stagnant or even blocked with the resulting possible symptoms:

  1. Ringing, pressure, vertigo or blocked feeling in the ears and issues with balance;
  2. Tension in the head, neck and shoulders or headaches;
  3. Mind chatter and difficulty concentrating;
  4. Because of the relationship of the ears to the Kidney system in Traditional Chinese Medcine (TCM), issues with fluid balance, blood pressure, circulation through the spine and lower back.

Qigong For Tinnitus & Ringing in the Ears. How Can It Help?

Fortunately, Qigong can be helpful in the management of tinnitus and ringing in the ears. The exercise called “Beating the Heavenly Drum” also benefits the Kidney system (which is related to the ears), lower back, blood pressure and sexuality.

In the video below, you will learn two variations of Qigong for tinnnitus and ringing in the ears.

Qigong For Tinnitus & Ringing in the Ears – Method

  1. Index Finger Closing The Ear Canal.

    Sit on the floor or on a chair.
    Begin with a few abdominal breaths to bring yourself into the “Qigong state”, calming your mind to prepare for your practice.
    Place each index finger on the tragus of the ear (see video for location) to close the ear canal.
    Close your eyes.
    Tap the index finger with the middle finger to create a hollow sound, keeping the ear canal closed.
    Repeat 12, 24 or 36 times for 3 rounds each. Do this 1-3 times per day to help reduce ringing in the ears.
    Tip: Relax your mind and take your time as you tap.


  2. Palms Closing The Ear Canal.

    Sit on the floor or a chair.
    Perform 3 abdominal breaths.
    Close your ears using the palms of your hands, fingers wrapping around the back of your head.
    Close your eyes.
    Ensure your middle fingers are positioned around the base of your skull.
    Place the tips of your index fingers on your middle fingers and “snap” the index finger down from the middle finger on to the base of the skull.
    Repeat 12, 24 or 36 times for 3 rounds each. Do this 1-3 times per day to help reduce ringing in the ears.
    Tip: Remain relaxed with your breathing and keep the shoulders down to prevent any build up of tension in the shoulders, neck and arms. Focus your mind inwards, concentrating on the sound.

For both variations of this method, you may need to practice for a few days before you observe any reduction in the ringing sound in your ears. Please remember that tinnitus is a stubborn condition to treat so please don’t expect any miracles. Any reduction in the ringing is great progress!

Note: This exercise is not a substitute for conventional medical treatment. If you are in pain or discomfort, please consult your healthcare provider or an audiologist to receive a full check up on the health of your ears.

Additional Video Resources & Further Tips

You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.

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. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then 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.

If you are new to Qigong you’ll probably find my Ultimate Guide To Health and Wellbeing With Qigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.

You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 80 – Qigong For Before, During and After Travel (Replay of Live Lesson)

Lesson 80 – Qigong For Before, During and After Travel (Replay of Live Lesson)

This video shows you the some Qigong for before, during and after travel so that you feel more refreshed and less stressed after your journey. It was 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 on the first Thursday of each month at 4 pm Irish time. Click here to join us (lesson replays are sent out by email in case you can’t make it).

Qigong For Before, During and After Travel – Introduction

Travelling for most of us is exciting but can also be challenging in a number of ways:

  1. We may be subjected to a change in time zone or be travelling during the night which can disrupt our sleep pattern.
  2. We may have to stand (in a queue) or sit for extended periods of time which can lead to aches, pains and stiffness as our Qi, blood and lymph do not flow as freely as when we are moving around.
  3. Our digestive system may be upset due to the consumption of different food from our usual diet or a long period of sitting which can restrict the organs in the abdominal cavity.
  4. Mentally we may feel anxiety, frustration or fear due to e.g. being late for a flight, ferry or train, cancellations of flights, traffic jams, fear of flying.

All of these challenges can lead to:

  1. Restricted circulation of Qi, blood and lymph which can cause aches, pains, stiffness or fluid retention in the limbs, back, shoulders and neck.
  2. Digestive stagnation leading to constipation, diarrhoea, nausea, bloating or indigestion.
  3. Mental and emotional stress leading to anxiety, fatigue and lack of sleep.

Qigong for Before, During and After Travel. How Can It Help?

Fortunately, Qigong can be extremely helpful before, during and after your journey. Qigong methods can help you:

  • Create the conditions for open and free flow of Qi, Blood and lymph, thereby reducing stiffness, aches and pains.
  • Stimulate Qi flow through the digestive system in order to harmonise digestion and avoid discomfort, constipation or diarrhoea.
  • Calm your mind to reduce emotional and mental stress and improve your sleep.

The routine described below and shown in the video replay on this page will help to prepare your body and mind before travel, give you some tips to use during your journey and show you how to recover as quickly as possible from your journey once it is complete.

It goes without saying that for any travel you’d be advised to stay well hydrated, avoid alcohol and get plenty of sleep beforehand.

Qigong For Before, During and After Travel – Method

  1. Before Travel.

    From a standing position.
    Shoulder rotations, upper back and chest opening stretch, hip rotations, leg lifts, squats, ankle circles.
    See also the links below in relation to “Qigong For Constipation” and “Qigong For Standing in a Queue“.

  2. During Travel.

    From a sitting position.
    Arm tapping/brushing, shoulder rotations, hip rotations, massage of thighs and calves, toe flexion, ankle rotation, face massage, abdominal breathing.
    See also the link below in relation to “Qigong Posture When Driving“.
    Walk around as much as possible during your journey if this is possible in order to maintain free flow of your circulation.

  3. After Travel.

    From a standing position.
    Discharge Waste Qi With Vibration” method.
    Face massage.
    Relax, Expand and Nourish the Heart” method to relieve tiredness and improve sleep.
    Hydrate, eat and sleep in addition to performing any other stretches you like to recover from your journey.


Additional Video Resources & Further Tips

You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.

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. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then 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.

If you are new to Qigong you’ll probably find my Ultimate Guide To Health and Wellbeing With Qigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.

You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 79 – Qigong Healing Sound For Heart and Heart Meditation

Lesson 79 – Qigong Healing Sound For Heart and Heart Meditation

This video shows you the Qigong healing sound for Heart and Heart meditation. It was 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 on the first Thursday of each month at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).

Qigong Healing Sound For Heart and Heart Meditation – Introduction

In the northern hemisphere we will soon be coming into the season of Summer which is the associated season of the Heart system in Traditional Chinese Medicine (TCM). This is the best time of year to focus on Heart nourishing activities such as Qigong, in order to allow our Heart system to function optimally (more below).

[If you live in the southern hemisphere and are currently moving into winter then you can still practice this routine but you might also want to try this one for the Kidney system, the organ system associated with winter.]

Our Heart system is known in TCM as the SOVEREIGN RULER OR EMPEROR of the other organ systems. It governs or oversees all other activities in the body and mind. Its functions include:

  • Control of blood circulation/blood vessels/blood pressure/pulse rate;
  • Opening into the tongue and being responsible for clear speech;
  • Being able to feel and express the emotions of joy and excitement;
  • Manifesting in the facial complexion;
  • Housing the mind and therefore influencing peaceful sleep, memory and keeping your mind calm, clear and focused.

An imbalance in the Heart system can result in symptoms such as:

  • Blood circulation problems, heart issues, high blood pressure, palpitations;
  • A red face or poor complexion;
  • Insomnia, dream disturbed sleep and night sweats;
  • Poor memory (the inability to recall names which are on the tip of your tongue);
  • A scattered mind which is restless, uneasy or confused;
  • Anxiety and/or depression;
  • Overexcitement and nervous laughter;
  • Panic attacks.

The good news is that Qigong practice can help you transition smoothly from Springtime into Summer. In the video lesson on this page you can:

  1. Use one of the Six Healing Sounds to help discharge (get rid of) waste or sick Qi from the Heart system.
  2. Listen to a soothing Qigong Heart meditation based on the longer Inner Smile Meditation method in order to open your Heart and calm your mind.

Qigong Healing Sound For Heart and Heart Meditation – Method

  1. Adopt a Qigong standing or sitting posture.

  2. Settle into your practice with a few Abdominal Breaths.

  3. Combine your movement, breath, mind and healing sound for the Heart (Ke) in order to discharge waste or sick Qi from the Heart system. Use multiples of 6 repetitions for this discharging exercise until you begin to feel lighter and more open in the heart area.

  4. Follow along with my guided meditation to open the Heart and calm the mind using your inner smile.

  5. Consolidate your practice with a few abdominal breaths.

Additional Video Resources & Further Tips

You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.

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. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then 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.

If you are new to Qigong you’ll probably find my Ultimate Guide To Health and Wellbeing With Qigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.

You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.

Lesson 78 – Qigong For Tight Hips & Back (Replay of Live Zoom Class)

Lesson 78 – Qigong For Tight Hips & Back (Replay of Live Zoom Class)

This video shows you some Qigong for tight hips and back which will help you with hip and back flexibility and also help improve circulation to your legs. It was taught by myself, Dr. Janice Tucker, the founder of the Space To Relax Programme of Qigong video lessons.

Help Me Raise Money and Climb With Charlie 😲🥶❄️

My Qigong classes are free of charge but if you’d like to make a donation to a couple of worthy causes as a thank you then please read on……

On 3rd April 2022 I took be part in the fundraiser “Climb With Charlie“, a Climb with a Dip in a fairly cold Lake. This was organised by John and Michaela Edwards who run Wild Water Adventures here in Kerry. John is my swim coach and a lover of the outdoors!

100% of your donations for the month of April 2022 will go directly to Pieta House, a charity supporting people affected by suicide, and the Irish Motor Neurone Disease Association. Click HERE to donate and at the end of April I’ll donate the total we managed to raise and let you know how brilliant you are! 🥰

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 on the first Thursday of each month 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 Tight Hips & Back – Introduction

Tight, stiff and painful hips and back and restricted movement in this area of the body can steal our joy!

We may find that we can’t move in the way we are used to doing, stand for any length or time or even be unable to sleep at night because pain keeps us awake.

If circulation through our back and hips is disrupted, we may also find that this reduces the blood flow to our legs with the resultant range of symptoms:

  • Cold legs and feet;
  • Varicose veins;
  • Fluid accumulation;
  • Heavy legs;
  • Numbness/tingling;
  • Cramps;
  • Leg ulcers;
  • Bunions ;
  • Easily pulled muscles.

If not too serious or painful, we can manage tight hips through stretches, massage and Qigong.

In the video on this page you can follow along with some simple Qigong for tight hips and back. The emphasis is on using your breath to gently lead the movement to encourage Qi and blood flow through your hips without putting too much stress on the area. You’ll also learn how to use your mind to place your awareness in your hips to stablise the whole pelvic area.

Note: Please take care to only perform the range of movement available to you without overstretching or causing yourself any pain. A small movement will still encourage the flow of Qi, along with the use of your breath and mind.

Qigong For Tight Hips & Back – Method

  1. Adopt a Qigong sitting posture, either on the floor or a chair.

  2. Settle into your practice with a few Abdominal Breaths.

  3. Let your exhalation move your body to one side, your awareness remaining in your opposite hip. Let the inhalation bring you back to upright, extending through your spine. Repeat on the opposite side. 3 times to each side. Repeat with your arm reaching across to one side, feeling the extension and flow of Qi from your armpit down the side or your trunk into your hip.

  4. Place your interlaced fingers behind your head. Let the exhalation lead a gentle bend to one side. Inhale. Exhale back to upright. Your awareness is in your opposite hip as you perform this movment 3 times to each side. Relax and shake out the arms and hands.

  5. Place your interlaced fingers behind your head. Let the exhalation lead a gentle twist to one side. Inhale back to facing forward. Your awareness is in your opposite hip as you perform this movment 3 times to each side. Relax and shake out the arms and hands.

  6. Place your hands on your knees/thighs. Exhale rounding in the lower back and shoulders, dropping your chin to your chest. Inhale slightly arching in your spine (a “cat cow” movement for those of you who practice yoga). Feel the slide and glide of the hips and pelvis foward and backward, the breath leading the movement.

  7. Repeat the movement in 6 above, this time using the arms. And don’t forget to smile!

  8. Consolidate your practice with a few abdominal breaths.

Additional Video Resources & Further Tips

You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.

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. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then 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.

If you are new to Qigong you’ll probably find my Ultimate Guide To Health and Wellbeing With Qigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.

You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.

Click here to join our Qigong group on Facebook.

Website homepage.