This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong for Feet and Ankles – Introduction
In this video you can follow along with a routine of Qigong for feet and ankles. This routine can be helpful for you if you are suffering with any foot pain, ankle pain, foot and ankle swelling, plantar fasciitis, burning feet, cold feet, flat feet, heel pain or restless legs and feet. In addition, these methods of Qigong for feet ankles can help you to improve your balance.
From a mental and emotional point of view, because these Qigong exercises help to bring restless and overactive Qi down from the head to the feet, you may feel that your mind becomes calmer, clearer and more peaceful.
Qigong For Feet & Ankles – Method
1. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here).
2. Stand in Qigong stance (more details here). Think of inhaling down through Dan Tian, through the legs to the feet. Exhale back up through the body and out of your nose.
3. With the ball of your foot on the ground and your heel raised off the ground, practice slow and mindful ankle circles in both directions.
4. Inhale through the nose as you stand on your tiptoes and hold your balance for a few seconds. As you exhale drop the heels to the ground, thinking of exhaling any “waste Qi” that you don’t want down through the feet into the earth.
5. Practice standing on one leg. Then inhale coming up onto your tiptoes. Exhale, dropping your heel to the ground. Repeat three times then do the same with the other leg.
5. Practice standing in a horse stance in order to bring more attention to your legs and feet. This encourages the Qi to move to the lower parts of your body so that you feel more grounded. Next, lift one heel off the ground and then the other, keeping your mind in your feet as you do this.
6. Practice walking forward and backward, firstly planting your heel on the ground as you step forward. Step your back foot in to join your front foot, keeping your knees bent. Then step backward planting the ball of your leading foot on the ground first. Step your other leg back to join the leading leg without straightening your knees.
7. Finish the Qigong routine by coming back into your Qigong stance and performing a few abdominal breaths.
Integration into Your Day
You can practice the above routine of Qigong for feet and ankles as a formal “Qigong session” or simply practice one element of it if you have only a few minutes.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement. In addition, you’ll learn how to rid waste Qi from your body order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong Grounding Routine – Introduction
In this video you can follow along with a Qigong grounding routine. This is a shortened version of the much more detailed methods that you can learn in my Space To Relax programme of Qigong video lessons.
Introduction
When we feel grounded we feel present, connected, centred and balanced in mind and body. I’m sure most of us know what it’s like to feel ungrounded too; like a leaf in the wind and easily blown off course.
The Qigong grounding routine I show you here will help you to feel more stable and strong in your body. It will also help you to bring down “the excited point” in your mind. This means to calm the chaotic and scattered mind chatter, bringing down the Qi into Dan Tian and the feet. Once you’ve done that you’ll feel more peaceful, calm, clear and relaxed in your mind.
Qigong Grounding Routine – Method
1. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here).
2. If standing, stand in Qigong stance (more details here). If you are sitting, sit up straight with the backs of your hands on your knees, palms facing upwards.
3. Think of inhaling down through Dan Tian, through the legs to the feet. Exhale back up through the body and out of your nose.
4. Take the breath further down into the earth. Think of your feet growing roots into the earth.
5. Use the “Circles” method (more here) to sink the Qi by introducing a slight bend into the knees to drop your weight and your Qi as you move your arms downwards.
6. Practice standing in a horse stance in order to bring more attention to your legs and feet. This encourages the Qi to move to the lower parts of your body so that you feel more grounded.
Integration into Your Day
You can practice the above Qigong grounding routine as a formal “Qigong session” or simply practice one element of it if you have only a few minutes. In this way, even if you have very little time, you can always find a way to ground yourself if you feel anxious, scattered or physically unstable.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement. In addition, you’ll learn how to rid waste Qi from your body order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
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 Method to Absorb Qi from the Moon – Introduction
In this video you can follow along with a methods to absorb Qi from the moon. This is a shortened version of the much more detailed method that you can learn in my Space To Relax programme of Qigong video lessons.
Introduction
The moon has strong Yin energy. The Yin functions of the body are those of cooling, moistening and nourishing. In order to take this energy from the moon you need to be able to adjust your frequency to that of nature. Qigong methods enable you to do this.
The Moon Qigong exercise is one method to TONIFY your Qi, i.e. gain more energy. When lunar energy is absorbed into Dan Tian it tonifies the Yin and has a specific effect on your emotions. It can address the hyperactivity of Yang (manifesting as too much heat or movement) and restore balance to the body. This is a good method for if you feel anxious or restless. It can help you to feel calm and comfortable. It is a very special calming method due to the special cooling effects of the moon.
For women, this is an excellent method to practice in the days before menstruation. It helps to calm excess heat and fire in the body at a time when the body has a tendency to overheat.
Qigong Routine To Absorb Qi From The Moon
1. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here).
2. If standing, stand in Qigong stance with hands near to your sides or just in front, elbows slightly bent, palms facing in the direction of the moon with fingers naturally separated and relaxed. When sitting, sit up straight with the backs of your hands on your knees, palms facing upwards. If lying down, lie with your hands by your sides, palms facing upwards.
3. Think of the pathway from the hands, wrists, up the arms to the shoulders, chest and upper back and down into Dan Tian (3x in total). Think of the whole pathway being loose and relaxed – open it up so that energy from the moon can enter.
4. Think of bringing moonlight to the palms. The palm is like a lunar panel. This is a key point. If you fail to think of the lunar panel then it will be difficult to absorb the moon’s energy. Feel the sensations on the hands. Repeat 3x in total.
5. Think of cooling and calming moon Qi travelling to Dan Tian. The mind is very important here so keep it calm and quiet. Take 9 abdominal breaths to bring the moon’s Qi from the palms into Dan Tian.
6. Breathe into Dan Tian a few times using your abdominal breath. Rub the palms together vigorously then place them on the face rubbing the face a few times.
Integration into Your Day
The best time to practice this method is between 11 pm and 1 am on days 14-17 of the lunar calendar when the moon is full. At this time the moonlight is very good but it also has other effects. It is very common for us not to use our time to think about the moon. Do this more during these 4 days and spend some time reviewing your Qigong practice. At this time you can extract energy from the moon but also gain inspiration.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement. In addition, you’ll learn how to rid waste Qi from your body order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong Method to Absorb Qi from the Sun – Introduction
In this video you can follow along with a methods to absorb Qi from the sun. This is a shortened version of the much more detailed method that you can learn in my Space To Relax programme of Qigong video lessons.
You can use this method to bring in healing warmth to your body. The sun has very strong Yang energy which is responsible for the warming, moving and activating functions of your body. In order to take this energy from the sun you need to be able to adjust your frequency to that of nature. Many Qigong methods enable you to do this.
Absorbing Qi from the sun is one Qigong method to tonify your Qi, i.e. gain more energy. When the sun’s energy is absorbed into Dan Tian it tonifies the Yang, i.e. enables the warming, moving and activating functions of the body to take place more efficiently.
This is a good method for if you feel cold, tired or lacking in energy. It can warm, energise and revitalise you.
Qigong Routine To Absorb Qi From The Sun
1. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here).
2. If standing, stand in Qigong stance with hands near to your sides or just in front, elbows slightly bent, palms facing in the direction of the sun with fingers naturally separated and relaxed. When sitting, sit up straight with the backs of your hands on your knees, palms facing upwards. If lying down, lie with your hands by your sides, palms facing upwards.
3. Think of the pathway from the hands, wrists, up the arms to the shoulders, chest and upper back and down into Dan Tian (3x in total). Think of the whole pathway being loose and relaxed – open it up so that energy from the sun can enter.
4. Think of bringing sunlight to the palms. The palm is like a solar panel. This is a key point. If you fail to think of the solar panel then it will be difficult to absorb solar energy. Feel the sensation of temperature on the hands. Repeat 3x in total.
5. Think of warming, activating the sun’s energy travelling to Dan Tian, dilating the pathways of Qi and blood flow, and evaporating any pain in the body. The mind is very important here so keep it calm and quiet. Take 9 abdominal breaths to bring the sun’s Qi from the palms into Dan Tian.
6. Breathe into Dan Tian a few times using your abdominal breath. Rub the palms together vigorously then place them on the face rubbing the face a few times.
Integration into Your Day
This exercise is best practiced when you can see the sun. However, if it’s cloudy, you can still perform this method as you know that the sun is up there behind the clouds! 😎 Obviously, you can feel the effects of this method more when the temperature is warm.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement. In addition, you’ll learn how to rid waste Qi from your body order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong For Arms, Elbows, Wrists and Hands – Introduction
In this video you can follow along with some simple methods of Qigong for arms, wrists, elbows and hands. You’ll learn how to help relieve aches, pains and stiffness in these areas using easy to follow Qigong. You’ll also learn an acupressure point which can help relieve elbow, wrist and hand pain.
Qigong Routine
1. Use Abdominal Breathing to calm the mind and prepare yourself for your practice, focusing on the Dan Tian area (more details here).
2. Using the mind and the breath tilt the neck forward and back, tilt side to side and turn side to side (for more details watch here). Remember to breathe and smile! 🙂
3. Perform shoulder shrugs and rotations to release any tension.
4. With the arms held at shoulder level perform elbow and wrist movements, combining them with the breath and focusing the mind on the joints in order to allow for more Qi and blood flow to enter the areas.
5. Open and close the hands method (see more on this method here).
6. Relax your arms by your sides, turning from one side to the other, allowing your arms to tap the back of the body as you are moving.
7. End this routine with a few abdominal breaths, observing, in particular, any sensations in your arms and hands. Note the position and use of the acupuncture point Quchi (Large Intestine 11) and how to use acupressure to relieve elbow, arm and wrist pain.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement. In addition, you’ll learn how to rid waste Qi from your body order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong For Back Problems – Introduction
I think you’ll agree that very few of us go through our lives experiencing no issues with our backs. At one time or another we may injure our backs lifting something too heavy. Many people around the world suffer from arthritis of the spine. Our jobs may involve lifting or sitting at a desk for long periods of time which can be detrimental to our posture and have a detrimental impact on our back health. The long and short of it is that back problems are common!
In this video you can follow along with some simple methods of Qigong for back problems and learn how to help relieve aches, pains and stiffness in your back.
Qigong Routine
1. Begin with adopting the correct Qigong stance so that your posture allows for the free flow Qi and blood throughout the whole spine (more details here).
2. Use Abdominal Breathing to calm the mind and prepare yourself for your practice, focusing on the back of the Dan Tian area around the lower back (more details here).
3. Holding your arms at shoulder level, move the arms in and out, rounding and extending the upper back as shown in the video. Remember to breathe and smile! 🙂
4. Relax your arms by your sides, turning from one side to the other, allowing your arms to tap the back of the body as you are moving. 🙂
5. Perform the “Looking Back Over Shoulder” method which is part of the Ba Duan Jin (8 Pieces of Brocade) method. This exercise regulates everything, especially the spine and the thighs. It is useful in the prevention of painful twisting and distortion of the spine. You can also help calm your nervous system and aid recovery from fatigue as well as regulate visceral Qi and blood. Looking Back Over Shoulder can help in the prevention and management of hypertension (high blood pressure). This exercise also benefits the eyes (because we look back). Headaches will also often be reduced.
6. Massage the lower back, buttocks and hamstrings to bring more circulation into these areas.
7. End this routine with a few abdominal breaths.
For more information on Qigong for back problems please refer to my previous video here. This gives you more detail on the “Looking Back Over Shoulder” method.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement. In addition, you’ll learn how to rid waste Qi from your body order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
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