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 Resilience – Developing The Skill
Resilience is our ability to face problems and stresses so that we can successfully navigate challenges in life. Think of it as a skill you can develop by using a toolbox of methods to draw on. Examples could be the strategy of talking and asking for help, spending time in nature, meditating, feeling the fear and pushing through it. You can add Qigong to your toolbox as further support in acquiring greater resilience, a quality which we could all benefit from in the current climate!
Qigong For Resilience – 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.
Following along with the “Shooting Vulture” movement, one of the “8 Pieces of Brocade” method which you can find in my Space To Relax Programme of 50 Qigong videos lessons.
Relax the body and twist from side to side to perform the “Knocking on the Gates/Door of Life” method.
“Stand on Tiptoes To Rid the 1000 Diseases” movement which is fabulous for balance too (and another of the “8 Pieces of Brocade”).
Consolidate your practice with a few abdominal breaths.
Please watch the following videos I made previously which you can also use to help develop the skill of being more resilient to life’s challenges!
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.
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 Recharge Exercises – Introduction
This video shows you a quick way in which to replenish your energy levels in situations where you have no opportunity to rest or perform a full Qigong routine. This method is called “Embracing The Tree” or “Standing Like A Tree” and can actually be performed sitting or standing.
Benefits include:
Energising your body;
Massaging the internal organs by creating conditions for improved Qi flow;
Calming your mind;
Developing physical strength and stability in your legs;
Improving your balance;
Creating the conditions for open and free flow of Qi in order to smooth any areas of Qi stagnation which can manifest as discomfort or pain.
Method for Qigong Recharge Exercises
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.
Raise your arms into the “Embracing The Tree” position.
Stand like a tree for however long is comfortable for you (3 minutes up to 45 minutes for more experienced practitioners).
As you are standing, use your mind to extend down into the earth, as though you are a tree growing roots. At the same time extend your mind up to the top of your head, opening your crown to allow Qi from above to enter your body. Feel a heavy, grounded sensation in the lower half of your body and lightness from the waist up.
Perform the “Circles” exercise three times to smooth the flow of Qi in the four directions.
Consolidate your practice with a few abdominal breaths, taking time to observe any changes in the state of your body and mind.
Integrating Qigong Recharge Exercises Into Your Day
Perform this whole routine, or only part of it, whenever you have a few minutes. This Qigong method works in situations where you may feel you don’t have time to rest and recover but your energy levels are low. Use it for only a few minutes in order to quickly give yourself a welcome boost! 🙂
Please watch the following videos I made previously which you could combine 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 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.
Are you are exhausted in the mornings? Do you have to take a nap in the afternoon to recharge your batteries? Do you want to sleep all the time? Are you listless and lacking in energy? Do you crave carbohydrates and sweet foods? Do you find that you just don’t have the energy to carry out your usual daily tasks? If the answer to any of these questions is “yes” then you may be suffering from adrenal fatigue. In the video on this page I’ll be showing you some methods of Qigong for adrenal fatigue along with a few other Chinese medicine tips to help you on the road back to feeling revitalised, re-energised and healthy.
Please go 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 useful health enhancing tips. These videos will also help you prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
What is Adrenal Fatigue
In terms of conventional Western medicine, adrenal fatigue occurs when you are excessively stressed at home or at work to the extent that your adrenal glands go into overdrive and produce too much of the stress hormone cortisol as a result of the body’s fight or flight response. This then prevents your adrenal glands from secreting the other hormones that your body needs and results in the symptoms I listed at the beginning of this article.
In terms of Traditional Chinese Medicine (TCM) adrenal fatigue is due to a kidney system deficiency. From a TCM and Qigong perspective we can address adrenal fatigue by “tonifying” or building up the kidneys.
Methods of Qigong for Adrenal Fatigue
Simple Abdominal Breathing. Focus the mind on the kidney area as you inhale and exhale. In your mind’s eye see the kidneys. Feel them pulsating or vibrating like the beating of your heart but less pronounced. Feel the Qi (energy) entering and energising the kidney area as you inhale. Relax as you exhale. If you’re not sure how to perform abdominal breathing refer to a previous video I made by clicking here.
Kidney Massage. This is a very quick and easy method of Qigong for adrenal fatigue. Place your hands on your kidneys and rub vigorously up and down feeling the heat generated by your hands moving deep into the kidney area. This method is part of one of the exercises in my Space To Relax Online Programme of Qigong video lessons.
To strengthen the Kidney system follow along with the Looking Back Over Shoulder method in my previous video about Qigong For Back Pain.
Dietary Tips
You can make a significant impact on reducing the symptoms of adrenal fatigue by making changes to your diet. Instead of eating three big meals per day, eat small meals spaced out more frequently. Also you can include foods which benefit kidney in your diet. These include pork, sprouts, eggs, beans, barley, sardines, cheese and blueberries, kidney beans, black sesame seeds, walnuts, asparagus, sweet potato, string beans, celery, parsley, grapes and plums.
In terms of what to avoid, you will be best to cut out heavily sugared soft drinks, alcohol, and highly salted foods. Smokers should try to stop or at least cut down on their intake of tobacco.
Acupuncture and Chinese Herbs
It is worth seeking the help of a TCM practitioner as acupuncture and Chinese herbal medicine can also help you if you have adrenal fatigue. TCM practitioners will stimulate key points associated with the kidney. In some cases, you can use acupressure just inside the ankle between the medial malleolus (ankle bone on the inside of the foot) and the Achilles tendon. Massage the area in a clockwise motion for five minutes on each side of the foot and repeat daily for best results.
Where Can I Learn More?
If you would like to learn even more benefits of Qigong for adrenal fatigue then:
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 adrenal fatigue.
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.
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.
Some of the most common things my students say to me are, “I’m exhausted”, “I have no energy to motivate myself”, I’m tired all the time”. How many of you find yourselves saying these phrases, or ones like them, out loud? In this video I’m going to show you three fabulous tips using Qigong for tiredness. None of them take more than 5 minutes for you to achieve the transformation from exhausted to energised so get ready to follow along!
Please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button so you don’t miss my regular videos which are full of useful health enhancing tips. These videos will help you to benefit your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
3 Tips On How To Use Qigong For Tiredness
1. Abdominal Breathing
By using simple abdominal breathing for only a few minutes you can extinguish exhaustion and increase your energy levels. This is because abdominal breathing is a more efficient way of breathing. You inhale more oxygen per breath than shallow chest breathing and thereby increase your energy. See my previous video blog on “How To Do Abdominal Breathing or Diaphragmatic Breathing” to learn this.
2. Simple Stretching
See the clip in the video to learn how to do a simple stretch up to the sky. This is a very simple way of utilising Qigong for tiredness.
Also, a simple twist of the upper body, head and neck will energise your whole spine with Qi and give you a lift in less than one minute if you are feeling exhausted.
3. Qigong Face Wash
Rub your hands together until they are hot then place them on your face. Rub your face up and down with your hands until you feel the heat has left the hands. This simple face wash is excellent for ridding any mental tiredness. It will instantly leave you feeling more awake and alive!
So, if you would like to learn some Qigong for yourself why not give it a go by heading over to the Space To Relax homepage? There you can sign up to receive three free video lessons which will be delivered to you by e-mail over the course of a few days. Also, for a free audio meditation “Calm Your Busy Mind In 8 Minutes” scroll to the bottom of the Space To Relax homepage to sign up for that.
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. Also please give this video a “Like” if you learned much more about how to use Qigong for tiredness and exhaustion.
You can also head over to my free group on Facebook, “Space To Relax Free Group“. Leave any comments or questions for me there and I’ll be happy to answer them. By joining this group you will receive regular Qigong articles and videos with useful tips about how to use Qigong to improve your state of health.
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