This video shows you how the Qigong exercise “Opening the Gate of Life (Mingmen)” to bring more Qi to your kidneys and help relieve pain in your lower back. 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).
Opening The Gate Of Life (Mingmen) – Introduction
The video shown on this page will illustrate the importance of the horizontal movement of the body around point Mingmen, the Gate Of Life. When we can fully mobilise this area then we create optimal conditions for the open and smooth flow of Qi, blood and fluid in the lower back and kidney area. This method will help you on two levels:
Physical – improving circulation of Qi and blood around the lower back and kidney area so helping to relieve pain and stiffness in the area.
Mental/emotional – calming and clearing mind chatter so that you are left with feelings of tranquility, inner silence and and a sense of being grounded.
Opening The Gate Of Life (Mingmen) – Method
Standing Posture – adopt the correct standing posture. For some people this can be uncomfortable so play around with different foot positions and find the best one to suit you.
Inner Shower with Vibration – use the analogy of yourself as a fizzy drink bottle, vibrating to “shake everything up” inside the body before opening the pores of your skin to release the pressure which is unwanted, waste Qi from the body and mind.
Find point Mingmen in the lower back.
Be sure that you are rotating horizontally around Mingmen as you turn your body from side to side, not leading with the hips or shoulders but rather the waist and lower back area.
Open the Gate Of Life by increasing the amplitude of this movement with relaxed arms which will hit off the back of your body, stimulating the area around Mingmen, as you turn from side to side.
Consolidate your practice with a few abdominal breaths.
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. 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. 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.
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 also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
This Qigong video on this page shows you how to adapt your Qigong exercises to your range of movement so that you need never feel uncomfortable during your Qigong practice. 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).
Adapt Your Qigong Exercises To Your Range Of Movement – Introduction
One of the questions I’m most frequently asked by students on my Space To Relax Programme of Qigong video lessons is how they can adapt the methods I show them to their individual needs. Everybody’s body is different. We are all more flexible in some areas than others. Some of us may be carrying old injuries or have a medical condition such as arthritis which limits our range of movement.
The brilliant thing about Qigong is that it can be adapted to suit anybody. Also, bear in mind that Qigong is a combination of 3 elements; movement, breath and mind, so even if you can’t move into the “ideal” position, you can still use the breath and mind to visualise and create the conditions whereby Qi can flow into these areas.
In the video below, we use two Qigong methods as an illustration of how to adapt Qigong to your needs. You can do this for any method, just listen to your body and go with the flow!
Adapt Your Qigong Exercises To Your Range Of Movement – Method
Standing Posture – adopt the correct standing posture. For some people this can be uncomfortable so play around with different foot positions and find the best one to suit you.
Supporting Heaven Exercise – watch my illustration of the full range of arm movements and then the adaptations of the arm and neck position. Use your judgement to move sufficiently to feel a stretch but not so much that you create any discomfort. Adapt the postion of your head, arms and shoulders to suit your range of movement.
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. 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. 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.
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 also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
In this Qigong video you can learn a simple “Move and Meditate” routine to help Qi flow through the spine, 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).
Move and Meditate – Qigong For The Spine – Introduction
As our spine is central to nearly every movement in our body then it’s always a good idea to help promote open and free flowing Qi through this area. The Qigong routine in the video in this page shows you a simple movement and then a simple meditation, using the spine as our central focus.
Move and Meditate – Qigong For The Spine – Method
Posture – adopt the correct sitting or standing posture, paying particular attention to the back, neck and shoulders.
Breath – practice a few abdominal breaths to bring more Qi into your lower abdomen.
Movements:
Tuck the chin towards the chest to create length in the back of the neck
Smiling collar bones then elbow press
Shoulder rotation (“swimming using the shoulders”)
Rounding and opening shoulders
Gentle spinal twist
Knocking On The Gates Of Life
Meditation – follow along with the 10 minute meditation to visualise the relaxation and revitalisation of the spinal column.
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.
Do you ever wake up in the morning feeling stiff and inflexible in your body? If so then there is a simple Qigong stretch that you can do to help. The simple Qigong stretch in the video on this page will help to loosen out the shoulders, chest and upper back. It’s the perfect exercise to perform in the garden first thing in the morning!
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 enhance your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
Why Bother Stretching?
When we are sleeping at night our circulation of Qi and blood naturally slows down because we are moving less. Our muscles don’t require the same blood supply by night as they do by day. When we wake up in the morning it’s a good idea to warm up the body by stretching. Performing a simple Qigong stretch (such as the one in the video) in a mindful way, using the combination of movement, breath and your mind is the quickest way to “wake up” the body in the mornings. As a result you will feel awakened, enlivened and ready to face the day brimming with energy.
A Simple Qigong Stretch
This exercise is part of a method called the “Yi Tai Zhi Qi” stretches, the whole of which is taught in my Space To Relax membership programme of Qigong video lessons. It is aimed at releasing turbid Qi from the joints of the body. Follow along with the video to learn how a simple Qigong stretch like this is the perfect one to do first thing in the morning. It will set you up for the day feeling energised but relaxed at the same time.
Each movement can be performed in multiples of 3, 6 or 9. Start with multiples of 3 and gradually build up the repetitions as you become stronger and if you have more time. As you stretch breathe out and as you relax and come back to your original position, breathe in. Perform this exercise from the Qigong standing position.
Method
Open back bending forwards. (Note: caution not to let the head drop too low if you have high blood pressure) and breathe out.
Come back up to standing as you breathe in.
Open chest, arms extend to the sides as you breathe out.
Bring arms back to centre as you breathe in.
Important Points to Note for This Qigong Stretch
1. This technique especially benefits older people because it promotes Qi and blood circulation. When combined with stillness it promotes Qi and blood and expands mental function. As you get older lack of movement causes stiffness. This exercise is to help you stretch the stiff tendons a little and soften all the all the joints in your body. If you continue doing it, it becomes easier.
2. Remember to pay attention to mind, body and breathing; that they are united together leading to the best results. With this exercise, perform it at the speed and regulation of Qi that suits you so that you don’t feel tired. This is different to physical exercise because the main thing here is that the Qi and blood are able to flow. Only secondly is this a physical exercise.
What Do I Do Next?
If you would like to learn more Qigong 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. These three lessons will show you just how easy it is to get started with Qigong. 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 Qigong methods, including the whole of the Yi Tai Zhi Qi stretching method.
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 your best methods of stretching first thing in the morning.
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 see really useful tips about how to use Qigong to improve your state of health.
Feeling stiff and inflexible, or even worse, feeling pain in your back is debilitating and can be a source of misery and depression for many people. Back pain is extremely common. If you are an office worker sitting at a desk every day or have ever been pregnant then the chances are you have experienced back pain at some point! The website goodbody.com reports that 8 out of 10 Americans will experience back problems at some point in their lives. In my experience the similar statistics must also apply to Ireland, where I live, and many other countries too. The good news is that there are many practices and methods we can adopt to help minimise back pain and manage it so that it doesn’t limit our lifestyle. In the video on this page you will learn how to use Qigong for back pain management so that you can regain strength and flexibility in this very central supporting area of your body.
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.
Please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button in Youtube. 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.
The Impact Of Back Pain On Our Lives
In my Chinese medicine and acupuncture clinics I have observed an increase in back pain over the years. I’m sure that we all know someone with recurrent back pain, even if we ourselves are not sufferers. Perhaps this is because of the increasing number of people sitting at their desks working.
In addition to the misery that back pain brings, it can also negatively impact our lives:
We may not be able to go to work and so lose financial security.
The ability to carry out our daily tasks may be limited.
We may not be able to exercise and therefore put on weight which may lead to further health complications.
Our sleep may be interrupted as we can’t find a comfortable position in bed. This can result in us waking up exhausted.
Any pain medication that we may take for back pain may have side effects which create further health problems for us.
Back pain can be a recurrent problem because often the cause is never identified. If the cause cannot be eliminated then your pain is more likely to recur. This is why the appropriate management of back pain is crucial in preventing the problem developing into a long term, chronic one.
The Solution – Qigong For Back Pain
Qigong for back pain methods in general involve movement. They are perfect for dealing with back pain as they smooth the flow of energy (Qi) and blood flow through the area. In Chinese Medicine terms, a stagnation or blockage of the flow of Qi and blood can cause pain. However there are a couple of methods which are particularly useful to help you regulate back pain more specifically.
This method of Qigong for back pain is exceptionally helpful as it provides you with a standing posture which will avoid any obstruction in the flow of Qi and blood through two areas which are particularly prone to stagnation and pain, the lower back and neck.
2. For morning stiffness and pain
If you feel especially stiff in the mornings and it takes you a while to get going then it will be very helpful for you to start the day with a few gentle movements. This will help you to loosen up the back in the mornings! My perfect Morning Qigong Routine is shown here.
3. Looking Back Over Shoulder Method
This exercise is one belonging to a series of 8 called the Ba Duan Jin. It regulates everything, especially the spine and the thighs. It is useful in the prevention of twisting of the spine.
Basic Instructions
Qigong stance. Stand with neck stretched straight, arms hanging down freely. Bring hands into position with palms facing down and pressure on heels of hands, fingers spread wide. With chest projected out and shoulders squared, slowly rotate head to left (men) or right (women) with eyes looking backward over shoulder and move hands to sides of body, palms facing ground. Keep arms close to sides of body and chin parallel to the ground as you turn the head. Then slowly rotate head back to starting posture and bring hands back to in front of body. Repeat to right side. Repeat several times.
Finish the exercise by placing one hand (right for women, left for men) flat over Dan Tian (lower abdomen) with the other hand on top. Circle a few times in one direction and then the other to seal in the Qi. Allow the hands to drop down by the sides of the body and observe any sensations or changes
Breathing Instructions
Exhale as head and hands turn to side. Inhale as body returns to starting posture. Exhale as palms press to ground. Inhale before starting the movement again.
Focus of Mind
Imagine Qi travelling down side of the leg to the sole of the foot) on side you are looking towards. As head returns to centre make Qi come back to coccyx in the lower back.
What Do I Do Next?
If you would like to start using Qigong for back pain then:
Head over to my Space To Relax homepage. There you can sign up for a free 3 part video series of Qigong lessons. These three lessons, in addition to the videos referred to above, will give you many useful Qigong for back pain relieving methods to help improve any problems you have with your back. Once you’ve been through that 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 relieve pain, calm your mind and eliminate health issues before they become a major problem. In this programme you will also learn the other 7 exercises in the Ba Duan Jin to complement the “Looking Back Over Shoulder” method you just learned in this video. This is a fantastic, comprehensive series of exercises which will elevate your health to a whole new level.
Go to my YouTube channel by click 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 to manage back pain if you are one of the many sufferers around the world.
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.
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