In this Qigong video you can learn some Qigong for Heart health, 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 Heart Health – Introduction
In Traditional Chinese Medicine (TCM) terms, our Heart system governs our circulation, blood pressure and pulse, influences speech, “houses” the mind to keep it calm and clear, allows us to get off to sleep at night and plays a role in our memory function.
A well nourished Heart manifests in healthy circulation and heart function, healthy blood pressure, a calm mind, and peaceful sleep.
An imbalance in our Heart system can result in blood circulation problems, palpitations, high blood pressure, anxiety, insomnia and poor memory.
The Qigong method I teach here shows you one of the 8 Pieces of Brocade (Ba Duan Jin) movements called “Shaking Head & Wagging Tail” which helps descend Fire (Heat) from the Heart system which commonly causes the symptoms above, down through the coccyx and perineum.
You’ll learn three different levels of this method, depending on which level of movement is available to you with the result that you will have one of these levels which you can incorporate into your Qigong routine or perform as a standalone Qigong exercise.
Settle into your practice with a few abdominal breaths to bring yourself into the Qigong state.
Level 1: Perform Shaking Head and Wagging Tail sitting with legs hip-width apart. This is suitable for wheelchair users and anyone with limited movement and flexibility.
Level 2: Perform Shaking Head and Wagging Tail sitting with legs wide apart. This creates more of a stretch in the groin and down the inside of the legs but is still gentle on the back.
Level 3: Perform Shaking Head and Wagging Tail from the classical horse stance position.
Many other live lesson replays can be found on my blog page. Take a look at some of them to find methods that 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 beginner Qigong exercises for high blood pressure, 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.
Beginner Qigong Exercises For High Blood Pressure – Introduction
High blood pressure can affect up to 30% of adults and is a significant medical issue that can lead to heart disease and stroke. Low blood pressure is also an issue for many people so the tips in this video will help to stabilise your blood pressure, whether it is too high or too low.
In conventional medicine high blood pressure can be caused by poor diet, being overweight, other underlying health conditions, e.g. diabetes and stress. In terms of Traditional Chinese Medicine (TCM) there is usually a Liver or Kidney imbalance. However, self-diagnosis is not recommended.
Although there is no substitute for the correct medical advice, there are also many things you can do to help yourself and manage this condition, based on diet and lifestyle. You can:
Eat a healthy diet that is high in green vegetables and low in sodium;
If you are overweight then manage your diet so as to lose some excess weight;
Take the appropriate exercise to increase your circulation such as walking, swimming or cycling.
Supplement with essential fatty acids, garlic capsules, Coenzyme Q10 and potassium (check with your doctor before doing this, especially if you are taking blood pressure medication).
Attend a TCM/Acupuncture practitioner who will be able to help you manage your condition.
Lower your stress levels by relaxing more and rushing less. Practice meditation, listen to relaxing music and perform Qigong daily.
Massage some acupressure points known to help stabilise blood pressure imbalances.
This video focuses on three areas:
CIRCULATION – Qigong exercises to create conditions to improve the circulation of Qi and blood.
RELAXATION – to lower stress levels and promote the free flow of Qi and blood.
ACUPRESSURE – three useful acupressure points which you can massage in order to help stabilise blood pressure (high or low).
Beginner Qigong Exercises For High Blood Pressure – Method
Sitting or standing, begin with abdominal breathing to bring yourself into the Qigong state.
Open and close the fists, extending the fingers.
Wrist circles.
Shoulder shrugs.
Arm circles.
Lift legs up and down, alternating.
Circle hips out and in by lifting legs.
Exhale through the soles of your feet, using your mind
Relax, Expand and Nourish the Heart exercise (full audio of this is available to download here).
Locate and massage acupressure points Neiguan (Pericardium 6), Zusanli (Stomach 36) and Taichong (Liver 3).
Click the word below for futher location notes on the acupressure points:
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 beginner Qigong exercises for bone density, 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.
Beginner Qigong Exercises For Bone Density – Introduction
As we age we lose more bone than we replace. Women tend to have less bone tissue and lose bone tissue more rapidly than men, the greatest loss occurring 5-7 years post-menopause. Also, if our bones are weaker and we happen to lose our balance and fall then we are more likely to suffer a bone fracture than someone with strong bones.
It is well documented that we can help maintain our bone density and strength by performing weight-bearing exercises. Examples include walking, jogging, racquet games, weight lifting, yoga, Tai Chi and Qigong.
It is in our interest to maintain bone density; prevention is better than cure. Hence this practice is for young and old alike.
In this video you can learn a few simple Qigong methods to help create the conditions for increased flow of Qi and blood to the bones two help slow down the loss of bone density. As balance is also an important aspect in the prevention of falls you can learn a simple balancing exercise in this video too.
The main benefits of Qigong practice for bone health include:
increased limb motility and flexibility;
stronger joints;
improved balance reducing the likelihood of falling;
improved posture to help reduce compression fractures in the spine;
relief of pain;
maintenance of bone density.
Beginner Qigong Exercises For Bone Density – Method
The methods below focus on 3 areas:
POSTURE
WEIGHT BEARING
BALANCE
Begin with abdominal breathing to bring yourself into the Qigong state.
Adopt the correct Qigong stance to avoid vertebral compression.
Lift and drop the hands to sink the weight.
Stand on Tiptoes to Rid the 1000 Diseases movement from the 8 Pieces of Brocade.
From a horse stance, lift one heel off the floor then the other, then both at the same time.
Balance by lifting one arm up and moving the opposite leg back, lifting it off the floor for a few moments.
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 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 Routine For Spring – Introduction
In Traditional Chinese Medicine (TCM), Springtime is the time for awakening the body. In nature, it is the time of new growth but also of letting go of what came before.
Spring is the season associated with the Liver/Gallbladder system which plays a role in the healthy functioning of the tendons, smooth flow of Qi, planning and decision making. It is also associated with the Wood element in TCM. We can think of ourselves as being like a tree; grounded and anchored solidly so that we don’t become easily blown off course. At the same time, like a tree, we are flexible, not rigid, so can easily go with the flow.
The Qigong routine in this video will help you to become more flexible in your physical body while remaining stable and grounded. Mentally it will help you become more clear and creative so if you are thinking of starting something new, practice this routine and then get started! 🙂
Six Healing Sound connected with the Liver system to discharge any waste Qi and let go of what you don’t want in the body or mind.
Chest opening, side stretch and upper back stretch.
Side to side groin stretch.
Gentle knee bends.
Abdominal breath and observation of how you feel after 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.
https://youtu.be/afUFym6xZ48
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 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.
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