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 For Back Problems – Introduction
I think you’ll agree that very few of us go through our lives experiencing no issues with our backs. At one time or another we may injure our backs lifting something too heavy. Many people around the world suffer from arthritis of the spine. Our jobs may involve lifting or sitting at a desk for long periods of time which can be detrimental to our posture and have a detrimental impact on our back health. The long and short of it is that back problems are common!
In this video you can follow along with some simple methods of Qigong for back problems and learn how to help relieve aches, pains and stiffness in your back.
Qigong Routine
1. Begin with adopting the correct Qigong stance so that your posture allows for the free flow Qi and blood throughout the whole spine (more details here).
2. Use Abdominal Breathing to calm the mind and prepare yourself for your practice, focusing on the back of the Dan Tian area around the lower back (more details here).
3. Holding your arms at shoulder level, move the arms in and out, rounding and extending the upper back as shown in the video. Remember to breathe and smile! 🙂
4. Relax your arms by your sides, turning from one side to the other, allowing your arms to tap the back of the body as you are moving. 🙂
5. Perform the “Looking Back Over Shoulder” method which is part of the Ba Duan Jin (8 Pieces of Brocade) method. This exercise regulates everything, especially the spine and the thighs. It is useful in the prevention of painful twisting and distortion of the spine. You can also help calm your nervous system and aid recovery from fatigue as well as regulate visceral Qi and blood. Looking Back Over Shoulder can help in the prevention and management of hypertension (high blood pressure). This exercise also benefits the eyes (because we look back). Headaches will also often be reduced.
6. Massage the lower back, buttocks and hamstrings to bring more circulation into these areas.
7. End this routine with a few abdominal breaths.
For more information on Qigong for back problems please refer to my previous video here. This gives you more detail on the “Looking Back Over Shoulder” method.
Previous Live Lesson Replays
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 go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement. In addition, you’ll learn how to rid waste Qi from your body 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 Evening Practice – Introduction
For a Qigong evening practice you are looking to encourage a state in which you mind is calm and your body is relaxed. You also want to rid any “waste” Qi which may have accumulated during your daily activities. This will then enable you to enjoy restful sleep, waking up the next morning feeling refreshed and ready to take on the day!
In this video you can follow along with a simple Qigong evening practice.
1. Begin with Abdominal Breathing to calm the mind and prepare yourself for your practice (more details here).
2. Discharge waste Qi which may have accumulated during the day with vibrating movements of the body. This is like taking a shower on the inside of your body and mind to leave you feeling clear-minded. A more detailed explanation of this method is in Lesson 3 of my Space To Relax free video series which you can get here.
3. Relax, Expand and Nourish the Heart method is one of the best Qigong methods I know of to help if you are having difficulty sleeping. Follow along with this method in more detail here. Don’t forget to smile! 🙂
4. Come back to your abdominal breathing and observe how you feel.
Previous Live Lesson Replays
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 go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement. You’ll also learn how to rid waste Qi from your body 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 Morning Practice – Introduction
In this video you can follow along with a simple Qigong morning practice.
1. Begin with Abdominal Breathing to calm the mind and prepare yourself for your practice (more details here);
2. Rub the palms of the hands together until they become hot. Place the palms over your face and massage your face feeling the heat from your hands;
3. Perform neck and shoulder stretches using the mind and the breath to lead these movements (learn the full sequence here). Don’t forget to smile! 🙂
4. Perform a few repetitions (as many as time will allow you) of the “Circles” method (more details here).
5. Perform a few repetitions of groin stretch, knee bends and ankle circles.
6. Come back to your abdominal breathing and observe how you feel.
Previous Live Lesson Replays
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 go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement. You’ll also learn how to rid waste Qi from your body 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.
In our busy lives it is becoming more important to develop techniques and strategies to enable us to slow down. We all have busy schedules which leads us to feeling overwhelmed and stressed. By slowing down we can learn how to create more “brain space”. This will enable us to focus, concentrate and also overcome the fatigue which results from a hectic, draining schedule of endless tasks. In the video on this page I’ll be showing you how to slow down with Qigong practice so that you can take life in your stride!
If you are watching on YouTube please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to enhance your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
Slow Down With Qigong – Why Bother?
The faster we go the harder it is to maintain our energy levels, focus and concentration. When we notice that we are “losing control” we then become stressed. This is not good for our state of mental or physical health. We are all pretty well aware that stress leads ultimately to a breakdown in the body (aches and pains, digestive problems, skin rashes, etc.) or mind (anxiety, depression, panic attacks).
By slowing down and doing things more deliberately we can maintain our energy levels, focus, concentration and control so that we minimise stress, overwhelm and fatigue.
Slow Down With Qigong – The Benefits
The practice of Qigong enables us to take the time to slow down. Nearly every Qigong movement is slow, deliberate and mindful. We can learn how to slow down with Qigong practice of only 5 minutes per day. This will allow your both your body and mind to take a breather and relax. Eventually this practice will start to infiltrate the rest of your daily life with the following positive results:
you start the day with a more positive and optimistic outlook;
happier day to day living;
a deep sense of wellbeing;
feeling more balanced mentally and physically;
having a more constant energy supply instead of highs and lows of energy;
feeling you are moving ahead with your life and are in control;
able to cope much more effortlessly with issues which you would previously have classed as a major hurdle or problem.
If you would like to slow down with Qigong and experience some of the positive benefits listed above then this is what you can do:
Head over to my Space To Relax homepage to sign up for a free 3 part video series of Qigong lessons.
Subscribe to my YouTube channel by clicking the red “Subscribe” button. That way you won’t miss my regular videos which are full of useful health enhancing tips. Also please give this video a “Like” and share with me in the comments box what you do in your life to slow things down and take it easy.
Join my free Facebook group, “Space To Relax Free Group” and leave any comments or questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular posts of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.
