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.
This video shows you a Qigong meditation for deep sleep which helps to calm your mind and relax your body from a lying (supine) posture. 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 Meditation For Deep Sleep – Introduction
I think you’ll agree that many of us have experienced problems with sleep at one time or another. Sleep problems are all too common and, if left to continue, can develop into long-term interruption of your sleep pattern.
Sleep is connected with so many “re” words like relaxation, repair, rejuvenation, revitalisation, recharging, rehabilitation and restoration so you can imagine the consequences of these functions not taking happening when we enjoy our rest time.
One thing is for sure, if we do not sleep well then we do not wake the next day feeling refreshed and this can have a significant knock-on effect on day-to-day life. We may feel:
physically exhausted;
irritable and short tempered;
unable to concentrate and focus our minds clearly;
stressed and anxious because we are too exhausted to cope with everything we want to do during the day.
The good news is that Qigong and Traditional Chinese Medicine (TCM) offer a practical tool that you can use in the management of sleep issues. In TCM terms, we can only enjoy deep and peaceful sleep when we have a calm mind which means a mind without distraction, anxiety or excessive “chatter” when we settle down at night.
The video lesson on this page is divided into two parts showing you:
A comfortable lying down (supine) position which allows for open and free flow of Qi, blood and fluid throughout the body with the result that your body and mind quickly come into a state of relaxation without tension.
A Qigong meditation for deep sleep. Use your breath and mind to focus on total relaxation of your physical body and mind, bringing the mind into the all so important calm state which will allow restful and good quality sleep to happen.
Qigong Meditation For Deep Sleep – Method
Lying Down (Supine) Qigong Posture
Sit on the floor with your knees bent, feet flat on the floor. Lower yourself down slowly to the lie on floor using your arms to support you. Tuck your chin in towards your throat and feel the elongation in the back of your neck, resting your head on a blanket or small pillow. Move your shoulder blades down the back of your body. Feel a natural curve in the lower back. Your knees can be bent or straight. Be sure you are not feeling tightness in your lower back. Rest your hands a few inches away from the sides of your body. Feel length from the base of your spine all the way up to the top of the back of your head. Relax and perform a few abdominal breaths.
Qigong Meditation For Deep Sleep
Firstly, breathe in through your nose and out through your mouth, making the exhalation longer than the inhalation. The aim is to rid sick or turbid Qi from your body. Repeat for 6 breaths. Practice 6 abdominal breaths to settle into your practice. Follow along with my voice as I talk you through the Qigong meditation for deep sleep called “Relax, Expand and Nourish the Heart”. 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 exercises to do when standing in a queue, to help relieve physical tension, negate any frustration as a result of waiting and do something productive in this time. 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 Exercises To Do When Standing In A Queue – Introduction
When often view standing in a queue and having to wait our turn as a waste of time.
When we stand for long periods in an unbalanced posture this can result in back, hip or knee pain and general tiredness. Emotionally we may become frustrated and impatient with waiting.
The solution to making the best use of this time, alleviating any physical discomfort and emotional irritation is to practice some simple and subtle Qigong. You can use these movements and breathing methods when you are in a queue at the supermarket, post office, in the airport, or anywhere where you have to stand around waiting for any period of time.
The Qigong lesson on this page is divided into 3 sections:
Movements. Movement helps to unblock stagnant Qi (energy), release tension/pain and stiffness from the physical body.
Breathing. Breathing exercises help to increase available oxygen in your body so that you feel less tired and more energetic.
Mind. Use your mind to bring excited, scattered Qi from the head (which can cause frustration, irritation and anxiety) to the lower abdomen (Dan Tian), leading to a more focused, calm and peaceful mind.
Qigong Exercises To Do When Standing In A Queue – Method
Movement. Grow tall from feet to head, finger flicks, sacral pivot, shift weight from side to side, ankle circles.
Breath. Smooth and slow abdominal breathing, exhale from lower abdomen down the legs and through the soles of the feet.
Mind. Scan your body from head to toe, identifying any areas of tension. Moving from head to toe, as you exhale soften and dissolve these areas of tension by relaxing and expanding the area in all directions in your mind’s eye.
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 driving without tension or pain (or on a long haul flight/train journey) and includes how to adjust your sitting position and posture along with some simple fatigue relieving movements. 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 Driving Without Tension Or Pain – Introduction
When we are driving long distances (or taking a long haul flight or train journey) then our neck and shoulders can often accumulate tension, stiffness or pain. Also, when we sit for long periods of time we may feel heaviness in the legs, stiffness in the back or even sciatic pain which can take some time to recover from after our journey.
Qigong can help you to minimise the negative physical effects of long journeys.
By the end of the class shown in the video on this page you’ll know how to:
Set up your car seat so that’s it’s the most comfortable for you;
Adopt the ideal sitting posture in order to encourage free Qi flow and relieve discomfort while driving (or flying);
Perform some simple Qigong movements and stretches if you are stationary in your car or on a long flight/train/bus journey.
The results of the Qigong sitting position and exercises you may observe include:
Lesspain, tension and stiffness in your neck, shoulders, back, hips and legs;
Less tiredness and exhaustion at the end of your journey.
Qigong For Driving Without Tension Or Pain – Method
Set up your car seat – use a cushion on the seat and a towel or lumbar support for your back. Check the position of your head against the headrest, keeping your head in contact with the headrest at all times.
Qigong sitting posture– Ensure your lower back is pushed well back against the seat, the whole of your back in contact with the seat, your head is in contact with the headrest, your chin tucked back towards the throat and the shoulders pulled back. Note: make sure you monitor this position frequently – a reminder note on your dashboard will help you with this!
Qigong exercises to help relieve tension and stiffness from head to toe.
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 bloating and weight loss; the Swimming Dragon movement to help promote Qi flow to the digestive organs and a couple of meditative Qigong breathing exercises which focus on the stomach and intestinal area. 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 Bloating And Weight Loss – Introduction
Bloating and weight gain falls under the realm of the digestive system in Traditional Chinese Medicine (TCM). If the digestive function is strong then fuel in the form of food is efficiently converted to energy by our digestive system. If the digestive system is weak (lack of “digestive Fire”) then when we ingest food it is not efficiently converted to energy and can instead accumulate as fat or excess fluid in the body.
Causes of an under functioning digestive system include:
Stress
Eating when standing rather than sitting down to relax and eat a meal.
Overconsumption of raw, cold or processed food
Eating on the run/in front of the TV/when emotionally upset
Eating just before bedtime
The Qigong exercises in the video on this page will help to create the conditions for open and free flow of Qi throughout the digestive system, thereby providing it with sufficient “Fire” to process and extract nutrition from our food in the most efficient way.
NOTE: Qigong is not a “magic weight loss” bullet! However, it can be incorporated into any weight management plan in conjunction with advice from your TCM/acupuncture practitioner or Western medicine doctor.
Qigong For Bloating And Weight Loss – Method
Standing Posture – variation of the Swimming Dragon Qigong exercise.
Qigong deep abdominal breathing. Relax the abdominal area as you inhale to create more space for the digestive organs, allowing them to function efficiently.
Qigong “Fanning the Fire” breathing (also known as the Bellows Breath or Bhastrika in yoga practice).
After exercise a gentle walk or circular massage of the abdominal/stomach area will help to improve circulation of Qi in the area at the time digestion is taking place.
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.
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