This is a replay of a live session showing you some easy Qigong stretching exercises, 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.
Easy Qigong Stretching Exercises – Introduction
This video shows you an easy Qigong stretching exercise. Qigong stretching is quite different from conventional stretching in that it is much more than physical exercise. Easy Qigong stretching incorporates movement but the mind and breath are equally important. Qigong stretching creates more length and space in the body which, in turn, allows for a more open, unobstructed flow of Qi and blood. This results in the body and mind coming back into their natural healthy balance.
Easy Qigong Stretching Exercises – Method
Begin with abdominal breathing to bring yourself into the Qigong state.
Neck tilts and turns.
Shoulder blade stretch – forwards and backwards.
Press palms and fists.
Twist to both sides.
Sideways bend.
Hamstring stretch.
Groin stretch.
Achille’s tendon stretch.
Vibrate the body.
Abdominal breathing to consolidate your practice.
Additional Video Resources
You’ll find a few other video class replays which also relate to this routine and can be combined with it if you wish to practice a longer Qigong routine.
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.
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 some Qigong and acupressure for Gallbladder health, 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 and Acupressure For Gallbladder Health – Introduction
In Traditional Chinese Medicine the Gallbladder system is paired with the Liver and both are associated with the season of Spring. The Gallbladder pathway of Qi flow starts at the outside corner of each eye and zig-zags around the head, down the back of the neck to the shoulders, and then down the sides of the torso and legs to end at the outside corner of the 4th toe.
The healthy function of the Gallbladder include:
1. Good posture, flexibility, coordination and balance;
2. Storing bile for the healthy breakdown of fats;
3. Courage to follow through with decisions;
4. Physical and emotional clear vision (along with the Liver).
The unhealthy functions of the Gallbladder include:
1. Headaches and migraines;
2. Pains in the sides of the body (including gallbladder pain);
3. Nausea, vomiting, constipation;
4. Neck and shoulder pain;
5. Sciatic pain, pains and cramps in the legs;
6. Lack of courage and fighting spirit, no boldness to follow through with your decisions, low self-esteem.
7. Vertigo.
Qigong For Gallbladder – Method
Any Qigong methods involving the stimulation and stretching of the Gallbladder channel along the sides of the body can be helpful. The three exercises in this video show you an example of the types of movements which can help create the conditions for open and unobstructed Qi flow in the Gallbladder channel.
Begin by adopting the correct Qigong sitting or standing posture and performing a few abdominal breaths in order to first cultivate your own Qi (see more here).
Holding the Qi ball in the “Standing Like a Tree” posture and turning the body from side to side.
Cross body stretch of the arms.
Supporting Heaven method with a pause when the arms are fully extended above your head to further extend and lean to the right and left.
Consolidate your practice by finishing with a few abdominal breaths.
Acupressure Points for Gallbladder Health
1. Jianjing (Gallbladder 21). To help relieve pain and discomfort in the neck, shoulders and head. NOTE: CONTRAINDICATED IN PREGNANCY – DO NOT USE! Location of the point is here.
2. Yanglingquan (Gallbladder 34). For digestive issues, gallbladder pain, sciatic pain and leg cramps. Location of the point is here.
Additional Video Resources
You’ll find more video lessons to accompany this one about Qigong and acupressure for Gallbladder health below. These replays can also be used to make up your own Qigong routine in conjunction with this one.
Standing Like a Tree posture is explained in greater detail here.
The Three Swings is another very helpful twisting method which also benefits the Kidney system.
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.
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 week’s video has a topical theme coming up to Christmas and the holiday season. Of course many people love Christmas but I also meet those who don’t. The reason for this is that they get together with the family and very quickly start to feel a sensation of claustrophobia and stress. People start niggling at each other which makes them want to get out of the situation. They need a bit of space. Myself and my best friend describe this feeling as a feeling of being “peopled out”. When you are “peopled out” you feel like you have had too many people around you for too long! In the video above I talk to you about how to use Qigong for stress relief so that you can cope with the “peopled out” feeling and attain peace of mind over the holiday period.
Please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button above so you don’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to benefit your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
The “Peopled Out” Feeling
When I asked my best friend to describe the “peopled out” feeling she sent me an e-mail with the following superb description of what it is like for her. Is there any trigger, feeling or thought you can identify below?
Triggers
1. Multiple people are demanding things of me simultaneously, without consideration for my priorities.
2. People trying to help me do something that I am perfectly capable of doing.
3. Feeling that I need to engage in small-talk conversations.
4. I have not been able to go outside / have not seen the sky (at least once a day).
5. I am physically uncomfortable (e.g. sore back, stomach ache).
Feelings
• Irritated
• Anxious
• Snappy
• Crowded
• As though I am a pressure cooker on simmer, aware that I need to release the pressure valve or an explosion may occur!!
• Mortified if I do ‘explode’
• Self conscious (exposed), everyone can see how inept and unpleasant I am.
Thoughts
• Rapid re-planning of the “to do list” that I carry around in my head in order to “fit in” others’ priorities, so lots of playing out of scenarios in my head.
• Lots of “I have to…” thoughts (when I really don’t have to!)
• Resentful thoughts about why these people have to be in my space when all I want to do is…..
• Guilty thoughts about having resentful thoughts
• Resentful thought about how “these people” make me feel guilty
• I don’t fit in, I’m not normal
• I’m odd
From the above description you can see how these feelings and thoughts can trigger each other. Before you know it you end up in a vicious spiral connected to having people around you the whole time when you are not comfortable.
Top Tactics To Deal With Feeling “Peopled Out”
1. Get up early (before everyone else) so as to have some alone time, outside – do some tai chi or Qigong (avoid an audience!). Stay up later than everyone else
2. Make excuse that dog needs a walk or I just have to run over to the neighbour to return something.
3. Reiterate my preferences about doing my own ‘chores’ (as they are actually fun for me). Politely reject offers of ‘help’ explaining that this is what I do for relaxation and please don’t take it away from me.
4. Avoid large social gatherings. Certainly avoid hosting large social gatherings.
5. Qigong for Stress Relief: Abdominal Breathing (Lesson 1 in the free Space To Relax Video Series).
6. Qigong for Stress Relief: Discharge Waste Qi With Vibration (Lesson 3 in the free Space To Relax Video Series).
What Do I Do Next?
If you would like to learn more about how to use Qigong for stress relief and the feeling of being “peopled out” you can sign up on the Space To Relax homepage to receive three free video lessons which will be delivered to you by e-mail. Also for a free audio meditation “Calm Your Busy Mind In 8 Minutes” scroll to the bottom of the Space To Relax homepage to sign up for that.
Please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button above so you don’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” if you learned much more about utilising Qigong for stress relief.
You can head over to my free group on Facebook, “Space To Relax Free Group” and leave any questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular postings of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.
Please leave a comment in the comments box next to this video if you now have a clearer direction in which to go to use Qigong for stress and too many people around you!. I’d love to hear your tips as to what you do to minimise the “peopled out” feeling and how you use Qigong for stress relief. If we all share our ideas then we can all help each other to find peace of mind and enjoy the holiday season which is what it’s all about! 🙂
This video from Dr Janice Tucker at http://spacetorelax.com/ shares with you where to find Qigong classes and the best ways in which to learn Qigong.
Please don’t forget to subscribe to my YouTube channel by clicking here so you don’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” if you found it informative.
Janice Tucker is a practitioner of Traditional Chinese Medicine and Medical Qigong. She is also the founder of the Space To Relax online programme of Qigong video lessons.
Where Do I Find Qigong Classes?
Have you ever thought about learning Qigong but not known how to go about finding any Qigong classes near you? This is something I am asked about all the time.
1. Face To Face Qigong Classes
Many people would love to attend Qigong classes face to face with a teacher but it can be difficult to find a Qigong teacher in your area.
If you do find a Qigong class in your area this is a great way to learn Qigong, whether that be in night classes or workshops/seminars. This method of learning offers you close interaction with your teacher with feedback there and then. Your teacher can monitor you as you progress. This is one way in which I teach Qigong here in South-west Ireland.
2. DVD or YouTube
There are lots of videos out there online and to buy as DVDs. There is a huge choice of teachers and methods. However, the choice can be overwhelming, especially for a beginner. Also, you won’t necessarily receive feedback from the teacher so how do you know if you are doing the exercises correctly?
The other drawback here is that you often do not receive a structured programme of learning. Often Qigong is taught incrementally, starting with the basic, simple exercises and building up to more advanced methods. If you are watching DVDs or YouTube videos how do you know whether you are starting in the right place? How do you know you are progressing in the most healthy way?
3. Online Qigong Classes With Feedback And Support From A Teacher
By practising Qigong online you receive a structured programme of Qigong lessons. This usually starts with beginner exercises and progresses as you go through the course. Very importantly, you also receive guidance and feedback from your online teacher. This means you will feel confident that what you are doing is correct, every step of the way.
Online Qigong classes are perfect for those of you who want convenience and flexibility with your learning. You can practice from the comfort of your own home at any time of day. This is perfectly suited to shift workers carers of elderly relatives/young children or very busy people who are unable to commit to a set time and day of the week to attend live Qigong classes.
More Information
If you are interested in reading more about how to learn Qigong online to improve your health then click on my Space To Relax homepage. The Space To Relax online programme of video lessons are delivered weekly to you by accessing the membership site.
Also, you can you can sign up on the homepage for a FREE three part Qigong video lesson series and download a free Qigong meditation. This will give you a flavour of what learning Qigong online involves. I can support you if you head over to my free group on Facebook, “Space To Relax Free Group“. Just pop any questions in the comments box there.
Please don’t forget to subscribe to my YouTube channel by clicking here so you don’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” if you found it helped you to decide on the best way in which you can attend Qigong classes.
This video explains your Qi field and the importance of making sure you do your best to only come into contact with positive, healthy Qi fields in your environment.
Janice Tucker is a practitioner of Traditional Chinese Medicine and Medical Qigong, and the founder of the Space To Relax online programme of Qigong video lessons.
It may be viewed by some as “woo-woo” or “out there” when we talk about your Qi field. Very simply, your Qi is your energy (although there is much more to it than that). This energy is inside your body, at the surface of your body and can extend beyond your body. The part that extends beyond your body is your Qi field.
In Medical Qigong your Qi field is simply an extension of your Qi beyond your physical body.
Consider this quote from Thich Nhat Hanh:
“Every feeling is a field of energy. A pleasant feeling is an energy which can nourish.”
We can pick up pleasant feelings around pleasant fields of energy and unpleasant feelings around unpleasant fields of energy. You know this already because if you walk into certain environments or rooms you will pick up a vibe, one way or the other, about whether that environment feels good or not. If it feels good it creates a pleasant feeling because it has a pleasant field of energy around it.
For example, imagine walking in a forest which is lush and green, with the sun streaming down through the trees. It feels warm, fresh and clear. You will feel a pleasant feeling from that. This is because trees have a clear and nourishing Qi field. They create a very good vibration of energy or Qi around them. When you walk through a forest you are bathing in that energy and experiencing a lovely feeling.
The opposite example is driving behind a smelly truck churning out exhaust fumes which are entering through the vents of your car. The Qi field around the truck is not clear and fresh, it is polluting and so does not create a pleasant feeling for you as you are forced to inhale the noxious fumes while driving along behind it.
In Medical Qigong a type of Qi field exists called the Wei Qi. It is the field of energy that extends beyond your body. In Chinese Medicine the Wei Qi is also called Defensive Qi or Protective Qi because it prevents invasion by external pathogens. It also communicates with the universal and environmental energy fields.
In the above video you can see the “Circles” exercise which you can use to connect with the Qi of the environment (e.g. trees, beach).
Our Qi field is affected by the external environment, emotions and physical trauma so it is very important to protect it and manage it well.
The practice of Qigong allows you to rid yourself of any emotions that affect your Wei Qi field and could cause physical and mental illness. By using your breath, movement and mind you will, with practice, gain much more control over your life (and your health).
Being aware of the type of energy fields you are in and which things affect your energy field is very important in the management of your health.
If you’d like to learn more Qigong breathing and meditation techniques then click on my website homepage. There you can download a free Qigong meditation which will calm your mind in only 8 minutes. Also you can sign up for a FREE three part Qigong video series (where I show you the “Circles” exercise in more detail).
Please don’t forget to subscribe to my YouTube channel by clicking here so you don’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” if you found it informative.
I’d love to hear from you so please leave a comment below or head over to my free group on Facebook, “Space To Relax Free Group” and leave a comment for me there.
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