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:
Use one of the Six Healing Sounds to help discharge (get rid of) waste or sick Qi from the Heart system.
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
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.
Follow along with my guided meditation to open the Heart and calm the mind using your inner smile.
Consolidate your practice with a few abdominal breaths.
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 ToHealth and WellbeingWithQigong 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.
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
Adopt a Qigong sitting posture, either on the floor or a chair.
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.
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.
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.
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.
Repeat the movement in 6 above, this time using the arms. And don’t forget to smile!
Consolidate your practice with a few abdominal breaths.
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 ToHealth and WellbeingWithQigong 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.
This video shows you some Qigong Springtime stretching and healing sound for Liver which is associated with the month of Spring. 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 (& dip in Ireland’s highest lake 😲🥶❄️)
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’ll be taking part in the fundraiser “Climb With Charlie“, a Climb with a Dip in Irelands Highest Lake. This is being 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 March will go directly to Pieta and the Irish Motor Neurone Disease Association. Click HERE to donate and at the end of March 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 Springtime Stretching and Healing Sound For Liver – Introduction
In the northern hemisphere we are well and truly into Springtime which is the time when nature emerges from winter hibernation and resting and begins to grown and literally “Spring” into action. This is also the time of year when we humans begin to feel more active too. As the weather improves we are more inclined to be more active.
[If you live in the southern hemisphere and are currently moving into autumn then you can still practice this routine but you might also want to try this one for the Lung system, the organ system associated with autumn.]
In terms of Traditional Chinese Medicine (TCM), Springtime is the associated season of the Liver system. If our Liver Qi is out of balance at this time then it will be apparent in the season of Spring, more than any other.
Our Liver system is responsible for the smooth flow of Qi and Blood (and emotions). Symptoms of imbalance in our Liver system include:
Neck and shoulder tension;
Muscle cramps;
Headaches and migraines;
One sided aches, pains and symptoms
Anger and frustration (the associated emotions of Liver).
The good news is that Qigong practice can help you transition smoothly from Winter into Springtime. In the video lesson on this page you can follow along with some simple beginner Qigong exercises to:
Gently stretch the back, front and sides of your body to encourage the smooth flow of Qi.
Use one of the Six Healing Sounds to help discharge (get rid of) waste or sick Qi from the body.
Qigong Springtime Stretching and Healing Sound For Liver – Method
Gentle stretches for the back, front and sides of the body.
Perform chest opening, upper back stretching and trapezius stretches. Twist and reach with your hands using the “Polishing the Table Top” movement to stimulate Qi flow through your Liver channel. Vibrate your body using the knees as springs and turning in the hips to stimulate Qi flow through your waist area.
Healing Sound For the Liver (Xu).
Consolidate your practice with a few abdominal breaths.
Additional Video Resources & Further Tips
Qigong for Gallbladder (the paired organ system of the Liver which also loves to stretch!)
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 ToHealth and WellbeingWithQigong 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.
This video shows you some Qigong for chest opening, lung cleansing and immune strength. 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).
Chest tightness and congestion are common problems in our modern-day lifestyle which involves spending a significant amount of time in a hunched or slumped posture. Driving, working on screens and phone use all cause us to too easily adopt a posture that constricts the lungs and impairs efficient breathing. This can result in:
Physically: feeling short of breath, fatigued, having a weakened immune system (see below for explanation);
Mentally: feeling anxious, depressed, unmotivated, not focused, lacking in confidence and self-esteem.
Research has shown that developing an upright posture with an open chest area can help with:
Physically: less fatigue, easier breathing, increased resilience;
Mentally: more mental clarity, less anxiety and depression, more confidence and a better mood.
In terms of Traditional Chinese Medicine (TCM) the Lung system is responsible for breathing, water metabolism, associated with the emotions of sadness and grief and self-confidence/value of oneself. The Lung is also responsible for the strength of our defensive Qi (Wei Qi) so by creating the conditions for smooth and abundant flow of Qi to the Lungs, we can help to strengthen our immunity.
Qigong exercises combining simple movements with the breath and mind focus can help to:
Open the chest area and improve breathing efficiency;
Enhance immunity;
Relieve fatigue;
Improve mood.
In the video lesson on this page you can follow along with some simple beginner Qigong exercises to
Cleanse the lungs of waste or stale air and open up the chest area.
Encourage the flow of Qi through the Lung channel (from just under the collar bones on each side, down the arms to the tip of the thumbs).
Strengthen the lungs so that you can increase the efficiency of your breathing.
Place one hand on top of the other on your lower abdomen. Inhale through your nose. Exhale through your mouth, at the same time leaning foward and gently pressing the abdomen inwards towards your spine. Repeat 3 times. Inhale through the nose to fill your lungs as much as you can, at the same time leaning back slightly and extending your arms to the sides at shoulder level. Hold your breath for a short time. Exhale through your mouth as you come back to an upright position. Repeat 3 times.
Inhale and lift your arms up to shoulder level in front of you. Make loose fists then extend your index fingers and thumbs out from the fist. Press the heels of the hands away from you so that you feel a stretch along the inside of your forearms. Exhale, moving your arms out to the sides at shoulder level, keeping your index fingers pointing to upwards and focusing on pressing the heels of your hands away from you. Bring your mind to the lung chanel running from beneath the collar bones to your thumbs. Inhale back to your starting position. Repeat 3 times.
Strengthen the Lungs:
Adopt a comfortable seated position. Use your right index and middle finger to find your pulse on your left hand. Rest your tongue on the roof of your mouth. Inhale and hold for 20 beats of your pulse (less if this is uncomfortable for you or you have any history of heart/cardiovascular disease, high blood pressure or feel generally weak in any way). Exhale, at the same time, dropping your tongue away from the roof of your mouth and making the sound “Song”. Make this exhalation as long as possible. Repeat 3 times.
Note: If you can’t hold your breath for long then instead focus on a long, slow exhalation.
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 ToHealth and WellbeingWithQigong 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.
This video shows you a Qigong exercise and a Qigong meditation to help improve bladder health and manage urinary incontinence. 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 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).
Qigong For Bladder Health and Urinary Incontinence – Introduction
Overactive bladder (OAB) is thought to affect millions of people worldwide. It is defined as a sudden urge, frequency ( more than 8 times in 24 hours) or leakage of urine. It can affect both men (commonly post-prostate issues) and women (commonly post-menopause).
OAB tends to occur more in older adults but can be also caused by the following factors:
Stress and anxiety (fright or flight response);
Medications, e.g. diuretics, antidepressants, sleeping tablets;
Post birth
Post surgery, e.g. prostate surgery;
Constipation (increases pressure on the bladder);
Exercise or actions which increase pressure in the lower abdominal area, e.g. coughing, sneezing, laughing.
The video lesson on this page is divided into two parts showing you:
A Qigong exercise called “Grasping the Feet With Both Hands” (one of the 8 Pieces of Brocade movements) which helps create the conditions for free flow of Qi through the Bladder channel, strengthens the kidneys and benefits the waist and hamstrings.
A Qigong meditation and breathing exercise to help relieve anxiety and stress and calm the nervous system.
Qigong For Bladder Health and Urinary Incontinence – Method
Grasping The Feet With Both Hands
Practice this method by choosing the range of movement which best suits you. Repeat 9 times. NOTE: TAKE CARE WITH FORWARD BENDING IF YOU HAVE ANY ISSUES WITH BLOOD PRESSURE, OSTEOPOROSIS OR LOWER BACK PAIN. Relax and perform a few abdominal breaths.
Qigong Meditation & Breathing
Practice 3 abdominal breaths to settle into your practice. Continue breathing in this way and each time you exhale, let go of physical tension and “melt down” into the floor. Bring your mind to your kidneys, bladder and pelvic floor, keeping it in this area as you continue breathing. Count to 3 as you breathe in and 3 as your breathe out. Repeat 3 times. Count to 4 as you breathe in and 4 as your breathe out. Repeat 3 times. Count to 5 as you breathe in and 5 as your breathe out. Repeat 3 times. Count to 6 as you breathe in and 6 as your breathe out. Repeat 3 times. Consolidate your practice with a few abdominal breaths.
Practice this Qigong meditation twice per day for 2 weeks and observe the frequency of your urge to urinate (it may decrease, even in this short time).
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 ToHealth and WellbeingWithQigong 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.
