This is a replay of a live session showing you some Qigong exercises for stability, mobility and balance, 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 and 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 Exercises for Stability, Mobility and Balance – Introduction
The theme of the exercises in this video is “stabilise to mobilise“. When our joints are stable we can then move from a position of strength with confidence that we are not going to cause ourselves injury. When our balance is stablised we feel much more secure in our Qigong movements and can gain maximum benefit from them. Improved balance is also important for seniors as this will reduce the likelihood of falling in day to day life which can have serious consequences, especially for people with osteoporosis.
In this video you will learn how to use purposeful movement combined with breath awareness and mind focus (the three elements of Qigong) in order to:
Promote free flow of Qi and blood through the joints and muscles;
Prevent injury from overstraining the body;
Improve balance for fall prevention.
Qigong Exercises for Stability, Mobility and Balance – Method
Adopt the Qigong stance and begin with a few abdominal breaths.
Loosen the shoulder joints with shoulder circles, forwards and backwards, using the breath and thinking deep inside the shoulder joint as you do this.
Bring hands into a prayer position then lift them to the level of the forehead. Bring the elbows together to meet as you exhale, stretching the trapezius muscles (the ones on the tops of the shoulders which often become very tight through poor posture and when we are under pressure). Inhale, relax and move the elbows apart. Repeat a few times.
Lift the arms to shoulder level, reach forward to move the shoulder blades apart from each other, pull the arms back into the sockets, drawing the shoulder blades towards each other, creating a “valley” between them in the upper back.
From your Qigong stance, rock forwards and backwards, bringing your awareness into the soles of your feet, in particular the ball of your foot behind the big toe and the centre of the heel.
Bend your knees, lift alternating heels a few times, then both heels off the ground together in order to practice your balance.
Finish your practice with a few abdominal breaths, taking time to observe the state of your body and mind.
Many other live lesson replays can be found on my blog page. Take a look at some of them to find methods which 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.
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 Grounding Routine – Introduction
In this video you can follow along with a Qigong grounding routine. This is a shortened version of the much more detailed methods that you can learn in my Space To Relax programme of Qigong video lessons.
Introduction
When we feel grounded we feel present, connected, centred and balanced in mind and body. I’m sure most of us know what it’s like to feel ungrounded too; like a leaf in the wind and easily blown off course.
The Qigong grounding routine I show you here will help you to feel more stable and strong in your body. It will also help you to bring down “the excited point” in your mind. This means to calm the chaotic and scattered mind chatter, bringing down the Qi into Dan Tian and the feet. Once you’ve done that you’ll feel more peaceful, calm, clear and relaxed in your mind.
Qigong Grounding Routine – Method
1. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here).
2. If standing, stand in Qigong stance (more details here). If you are sitting, sit up straight with the backs of your hands on your knees, palms facing upwards.
3. Think of inhaling down through Dan Tian, through the legs to the feet. Exhale back up through the body and out of your nose.
4. Take the breath further down into the earth. Think of your feet growing roots into the earth.
5. Use the “Circles” method (more here) to sink the Qi by introducing a slight bend into the knees to drop your weight and your Qi as you move your arms downwards.
6. Practice standing in a horse stance in order to bring more attention to your legs and feet. This encourages the Qi to move to the lower parts of your body so that you feel more grounded.
Integration into Your Day
You can practice the above Qigong grounding routine as a formal “Qigong session” or simply practice one element of it if you have only a few minutes. In this way, even if you have very little time, you can always find a way to ground yourself if you feel anxious, scattered or physically unstable.
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.
Wouldn’t it be fantastic if we could all live our lives in a state of feeling grounded, centred and like nothing could throw us off course? Many of us feel exactly the opposite of that most of the time. We suffer from constant mental chatter, anxiety and stress! In the video on this page I’m going to show you how you can use Qigong for grounding. When you can do this you can sail more smoothly through life and it’s daily challenges without been thrown off course. You’ll remain calm, relaxed and focused, even when people around you seem to be losing the plot!
Please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button across on 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.
What Does It Mean To Be “Grounded”?
Mindbodygreen.com published an article on grounding and wrote:
“Being grounded is an essential skill for empaths and highly sensitive people who pick up emotions from the people and environment around them. It means that you’re present in your body and connected with the earth, allowing you to feel centred and balanced no matter what’s going on around you.
If you aren’t grounded, you’re like a leaf in the wind: very vulnerable and thrown off balance very quickly. But when you are well grounded, you are like a big, strong tree. If something happens around you, it doesn’t influence you so much and you are able to feel much more peaceful and balanced in your daily life.”
Qigong methods in general are perfect grounding exercises for us as they encourage you to be present in your body and connected with the earth and nature. However there are a couple of methods which are particularly useful to get you started on your journey to feeling more grounded.
1. Breathing. Make sure that you are breathing efficiently. Qigong has the perfect solution to this as it requires us to pay conscious attention to our breath. Breathing usually takes the form of what is called “Abdominal Breathing” (as you breathe in your belly expands and as you breathe out your belly shrinks) which is extremely relaxing. This simple method alone will help you to feel more grounded, especially if you practice outside in a pleasant environment like woodland, a park or the beach.
3. Practice a moving Qigong exercise where you have to pay attention to your movements. This will again bring you into the present and help to develop a feeling of being grounded. The more you practice the more that you will experience this feeling even when you’re not practising!
What Do I Do Next?
If you would like to start using Qigong for grounding 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. Lesson 1 will teach you how to breathe more efficiently with Abdominal Breathing. The perfect moving Qigong exercise to perform and bring you into the present is lesson 2. Lesson 3 will teach you how to rid waste Qi (energy) from your body and feel a closer connection with the earth.
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 do to help you feel more grounded.
3. 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.
If you’re anything like me you’ll go thorough times when you just can’t switch off the endless mind chatter and over thinking. If this sounds like you then you’ll find this video invaluable. Below I share with you my 3 tips on how to use Qigong for mind chatter control!
Janice Tucker is a practitioner of Traditional Chinese Medicine and Medical Qigong. She is also 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 above. That way you won’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.
It can be exhausting when you just can’t seem to turn your brain off. What can often happen is that all of this chaotic brain activity ends up stagnating us. We end up feeling paralysed by the overwhelm in our brains. We might then crucify ourselves, beating ourselves up for procrastinating and not moving forward. Does any of this sound familiar?
3 Methods To Minimise Mind Chatter
1. Breathe into your lower belly. Inhaling into the lower abdomen (Dan Tian) area calms your mind. It also brings the chaotic Qi (energy) in your head down into your belly so that you feel more grounded. This will result in your mind being clearer and more focused. When you are clear and focused in your mind you become more efficient at carrying out everyday activities. This has the knock on effect of saving you time so that you get more done resulting in less stress!
2. Give yourself something else to think about. If you are distracted by busy thoughts and can’t concentrate on your breathing the giving yourself something else to think about can help. As you breathe in say the mantra to yourself, “I’m breathing in”. As you breathe out say to yourself, “Relax”. It is very difficult for the mind chatter to creep in if you are saying these words to yourself. This method is a perfect example of how to use Qigong for mind chatter and its control.
3. Dump the mind chatter. Write down any worries, things to do, emotions or distractions on a piece of paper. Once they are out of your brain and on paper you will notice a huge difference. This is because you are clearing brain space and no longer have to hold busy thoughts in your mind as they are safely on paper.
What Do I Do Next?
For more information on how to use Qigong for mind chatter head over to a previous video on my website called “How to Calm Down With Qigong” where you can learn a even more detail about the breathing methods I describe here.
To learn even more about how you can use Qigong for mind chatter minimisation go 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.
Please don’t forget to subscribe to my YouTube channel by clicking the red “Subscribe” button. Then 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 more about Qigong for mind chatter and how to control it.
If you are on Facebook head over to my free 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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