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.
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 Warm Up Routine – Introduction
Purpose of Qigong Warm Up Routine
If we feel cold then the circulation and flow of Qi tend to be more sluggish. This Qigong warm up routine shows you a quick, 5 minute, series of exercises to warm the physical body to permit the increased flow of Qi and blood. You can use this routine:
1. As a preparation for further Qigong practice, especially if you are practising outside in the winter.
2. To warm cold hands and feet (or your whole body) if you are someone who suffers from the cold.
Open and close the hands – really fast – then observe how the hands feel.
Hold up the arms then open and close the hands fast, then observe.
Push heels of your hands across the body in turn, combining this movement with your mind and breath.
With feet hip-width distance apart, bend and straighten the knees, as though you are trying to sit down and stand up, taking care to move the hips back rather than the knees too far forward in front of the toes (this will protect the knees).
From a horse stance perform the arm exercise in point 4, sinking the weight as you push the heel of the hand to the side and rising as you come back to centre. Don’t forget to breathe! And smile! 😁
Come back to Abdominal Breathing to consolidate your practice, feeling the lovely warmth and tingling sensations that increased Qi and blood flow has brought to your body.
You can then proceed with your a Qi circulation method such as the “Circles” exercise to allow for the flow of Qi in the four directions, energising and enlivening the body and mind.
Please watch the following videos I made previously which you can also use in conjuction with this Qigong warm up 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.
