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 Awareness Exercises – Why Is Awareness So Important?
The skill of developing awareness and discernment during your Qigong practice is potentially extremely valuable. You can develop your powers of observation of mind and body, without any judgement. This enables you to then decide what you need. If you take the time to carefully pay attention and listen to your body and mind, they will give you direction as to how to choose, not only the best Qigong methods for yourself on a particular day but also enable you to develop the skill to make other healthy choices in your life.
Qigong Awareness Exercises – Method
Begin by taking a comfortable sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing. Observe speed, depth, sounds and flow of your breath.
Following along with the “Supporting Heaven” movement, one of the “8 Pieces of Brocade” method which you can find in my Space To Relax Programme of 50 Qigong videos lessons. Carefully pay attention to your breath, how your arms and hands feel and the state of your mind as you practice.
Hold the Qi Ball and be aware of how this feels.
Consolidate your practice with a few abdominal breaths, using the observations of speed, depth, sound and flow, and comparing these with how your breath felt at the beginning of your practice.
Please watch the following videos I made previously which you can use in conjunction with this one.
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 click here. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in 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 Daily Routine – Introduction
This is a replay of a live session showing you how to select the best Qigong daily routine for yourself. This lesson is for you if you feel overwhelmed with the hundreds of Qigong methods online and do not know how to choose the best ones to practice on a regular basis. I explain how to tune in to your body and mind in order to assess what you need before your practice begins. I also give you some general guidelines for formulating a Qigong routine.
You can decide on how to choose a daily Qigong routine which suits you by firstly taking the time to tune into your abdominal breathing. Then, observe the state of your body and mind, asking yourself whether you’d like to:
calm and clear your mind;
energise your body if you feel exhausted;
relax and stretch out specific areas of your body which you’d like to be more loose and flexible;
rid unpleasant physical or emotional feelings.
Qigong Daily Routine – Method
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Observe your physical, mental and emotional state as listed above.
Choose a meditative (mind calming), moving (energising) or discharging waste Qi method as your main Qigong practice for the day.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind
Always begin and end your practice with abdominal breathing so that you have a clear start and end point to your routine.
Next, discharge any stress by vibrating the body or practicing another discharging method (see below links) in order to rid waste Qi and increase your vitality.
Choose your main Qigong method, based on your initial observations of your body and mind.
Be comfortable and relaxed during your practice. If you do not feel this way then you may need to change your posture, Qigong exercise, etc. until you do feel comfortable.
Please watch the following videos I made previously which you could choose from in order to help you come up with a daily Qigong routine which works for you!
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 click here. In these lessons you’ll learn more about abdominal breathing and Qi movement along with how to rid waste Qi from your body in 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 Routine For Post Exercise Recovery – Introduction
This is a replay of a live session showing you a Qigong routine for post-exercise recovery. This is a quick way in which to relieve stiffness and discomfort in your muscles, tendons, ligaments and joints after exercise. However, you can also use it for feelings of stiffness when you get up in the morning or for anytime when you feel tired as a quick “pick me up”.
The aim of this Qigong routine is to create the conditions in which we can:
Discharge any “waste Qi” (lactic acid, muscle inflammation);
Nourish our muscles and tendons by promoting the flow of Qi and blood;
Increase our breathing capacity and efficiency.
Qigong Routine For Post Exercise Recovery – Method
Begin by taking a comfortable standing (more on Qigong stance here) or sitting position (more on seated Qigong here).
Settle into your practice by relaxing your body and mind with Abdominal Breathing.
Cup your hands and tap the whole of the surface of your body in order to release any waste Qi from the muscles, tendons and ligaments, bringing it up to the skin surface.
Discharge Waste Qi with Vibration (see here for full method).
Embrace The Tree for however long is comfortable for you (3 minutes up to 45 minutes for more experienced practitioners).
Use your hands to massage your lower back and kidney area which can often feel stiff after exercise.
Smooth out your Qi field from head to toe, using your hands.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Integrating This Qigong Routine for Post-Exercise Recovery Into Your Day
Perform this whole routine, or only part of it, ideally within a few hours of exercise to prevent stiffness and discomfort from developing in your muscles.
Please watch the following videos I made previously which you could combine with this one:
The Spleen system is responsible for the major muscles of the body so try this routine.
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 along with how to rid waste Qi from your body in 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.
I think all of us have at one time or another lost someone who is close to us and suffered the consequent grief associated with that loss. Grief can leave us unable to function on a day to day basis. We may feel exhausted, be unable to sleep and be so emotionally fragile that we feel unable to cope with even the smallest inconveniences or difficult situations. As with any emotion, from a Traditional Chinese Medicine (TCM) point of view, it is never healthy to bottle up grief (which leads to stagnation) but rather allow it to be felt and expressed in a healthy way without opening the floodgates so much that the person is left even more devastated. In the video on this page you’ll be learning helpful methods of Qigong for grief.
Please head to YouTube to subscribe to my YouTube channel and clicking the red button so 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.
What Impact Does Grief Have Upon Us?
In serious cases the effects of grief may lead to suicidal thoughts, nicotine, drug and alcohol use, depression and an inability to complete simple daily tasks.
The emotional effects of grief include:
• Increased irritability
• Numbness
• Bitterness
• Detachment
• Preoccupation with loss
• Inability to show or experience joy
Grief can also affect our physical body and common symptoms include:
In TCM terms grief is the associate emotion of the Lung system. Therefore we need to nourish and strengthen the Lungs in order to help us process and let go of grief in a healthy way. Obviously there is no timetable for this as it depends on the individual and the degree of loss which they have suffered.
3 Methods of Qigong For Grief
Any Qigong methods which help us to get rid of or “Discharge” grief and nourish or “Tonify” (build up) the Lung system will be helpful.
The three methods below are a good starting point for you to let go of grief in a healthy way.
1. Lung sound of the Six Healing Sounds. This method is shown in the following clip and is method of discharging waste Qi (including the emotion of grief) from the Lungs using a specific sound.
2. Discharge Qi With Vibration Method. This is Lesson 3 in my free part video series. In the short clip here you can see that the movement is very simple. Be loose, allowing the knees, wrist joints and neck to be relaxed. As you do this think of “sifting” the emotion of grief up to the skin surface with the vibration of your body. As you breathe out release the grief from the skin surface, like raindrops moving away from the body. Continue with this for as long as it takes you to feel more comfortable.
3. Qigong Standing Meditation. Hold your hands in front of your chest, palms facing each other, like you are holding a ball. Feel the energy between your hands. This is a ball of Qi. You may want to visualise it as a white light penetrating into the lungs and energising them.
You can use one of these methods of Qigong for grief either alone or practice them in the order I’ve listed them, finishing with the meditation. It is always better to discharge or let go of what you no longer want in your body before you bring healing energy in with a method such as the Qigong standing meditation above.
Where Can I Learn More?
If you would like to learn even more benefits of Qigong for grief then:
1. Head over to my Space To Relax homepage. There you can sign up for a free 3 part video series of Qigong lessons. Once you’ve completed the free series you’ll have the opportunity to join my Space To Relax online membership programme of Qigong video lessons. This will allow you to take your practice to a whole new level where you will learn many exercises to eliminate health issues before they become a major problem. I’ll guide you step by step through many more effective methods of Qigong for grief, along with other emotions too.
2. 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 learned from this video.
3. Join my free Facebook group, “Space To Relax Free Qigong 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 useful tips about how to use Qigong to improve your state of health.
Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. It can affect men as well as women but it is more common in women. In the video on this page I’m going to show you how you can use Qigong for osteoporosis prevention by strengthening your bones. These methods may also slow down the development of osteoporosis if you have already been diagnosed with this condition.
Please head over to YouTube to subscribe to my YouTube channel and click the red “Subscribe” button. That way you won’t miss my regular videos which are full of health enhancing tips. These videos will help you to improve your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
Methods of Qigong for Osteoporosis
It is well known that weight bearing exercise such as walking, hiking, jogging, climbing stairs, lifting weights, playing tennis and dancing can help strengthen our bones and thereby manage the condition of osteoporosis.
In the same way, weight bearing Qigong methods will help you if you suffer with osteoporosis and help to improve bone health.
Here is a list of the methods from previous videos which will be helpful for you. Select your favourites and practice them every day as a 10 minute routine of Qigong for osteoporosis.
1. Qigong Morning Routine. Establishing a morning routine will help you get into the habit of regular practice which is important if you are to slow down the progression of osteoporosis. Click here to watch the video.
2. Qigong for Illness Prevention. In this video you will find out why it is much easier to prevent and illness or condition from arising in the first place rather than treat it once it has occurred. Click here to watch the video.
3. Qigong for Cleansing. This lovely 2 minute method can help you to rid any pains or stiffness in the body which might be associated with osteoporosis. You will feel 100% better after doing this! Click here to watch the video.
4. Qigong Standing Posture. Learn the correct standing posture to maximise the flow of Qi, (energy), blood and fluid in to the bones and joints. This method helps if you have developed a hunched posture as a result of loss of bone density. Click here to watch the video.
Where Can I Learn More?
If you would like to learn even more benefits of Qigong for osteoporosis and bone health then:
1. Head over to my Space To Relax homepage. There you can sign up for a free 3 part video series of Qigong lessons. Once you’ve completed the free series you’ll have the opportunity to join my Space To Relax online membership programme of Qigong video lessons. This will allow you to take your practice to a whole new level. You’ll learn many exercises to eliminate health issues before they become a major problem. I’ll guide you step by step through many more effective Qigong methods, all which can be adapted to be used for the condition of osteoporosis.
2. 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 learned from this video.
3. Join my free Facebook group, “Space To Relax Free Qigong 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.
