Qigong for feet and ankles

Lesson 16-Qigong for Feet and Ankles (Replay of Live Qigong Class)

This is a replay of a live Qigong session showing you a simple routine of Qigong for feet and ankles, 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 Tuesday at 10 am and Thursday at 4 pm Irish time. These lessons will continue for the duration of Covid-19 and until I can return to my face to face Acupuncture/Chinese Medicine clinics.


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.

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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  • Mary Murphy

    Reply Reply June 13, 2020

    Hi Janice I am finding it hard to do those foot exercises. This time last year I was having chemo and I fell in my garden. I had 4 breaks in my foot my ankle bones were completely smashed, my shin bone and a bone down the side of my leg. I have screws and bolts in it and it gets very painful. I use a body board to exercise on. Do you think I should do those exercises maybe give them a go.
    Thank you I love your videos.
    Mary M

    • janicetucker

      Reply Reply June 13, 2020

      Hi Mary, I can understand that it would be difficult for you to perform the foot exercises, given the fact that you suffered such extensive breaks and now have screws and bolts in place. If I were you I’d give them a try but start very gently, possibly doing as much as possible from a sitting position so that your feet don’t have to take the whole of your body weight. Focus more on developing flexibility and range of motion in your ankles and feet. Then, when you feel confident with that, move on to more weight-bearing movements by performing some of the methods from a standing position. The other thing that might help you is to use a footbath each night with Epsom salts. Thank you so much for you kind words about my videos. I’m glad you like them. If you have any further questions, please don’t hesitate to contact me. Warmest wishes, Janice.

  • Michael Lynch

    Reply Reply June 28, 2020

    I am a 48 year old man who has spent the last 32 yrs. Living a hard life and using hard drugs daily.I have been in recovery houses and also treatment centers in the distant past,so I have the tools i was taught .I feel that with these tools and some community supports which I will be touching base with soon I can make it. The one thing i have been wanting to add to my arsenal of tools was something spiritual and physical and i feel this is it. I want to thank you for putting this out there for people like myself and look forward to taking advantage of all of your videos and knowledge. lol. thank you much.

    • janicetucker

      Reply Reply June 30, 2020

      Michael, Thank you so much for your kind words. I certainly hope that you find Qigong is a helpful tool for you in both your physical and spiritual development. If you have any questions along the way, please don’t hesitate to ask. In the meantime, if you’d like to join me for the 3 day Qigong Challenge on Facebook starting next Monday 6th July, you’ll be more than welcome. Click this link to sign up for the free challenge: https://spacetorelax.com/qigong-challenge/. Best wishes, Janice

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