This is a replay of a live session showing you some beginner Qigong exercises for bone density, 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.
Beginner Qigong Exercises For Bone Density – Introduction
As we age we lose more bone than we replace. Women tend to have less bone tissue and lose bone tissue more rapidly than men, the greatest loss occurring 5-7 years post-menopause. Also, if our bones are weaker and we happen to lose our balance and fall then we are more likely to suffer a bone fracture than someone with strong bones.
It is well documented that we can help maintain our bone density and strength by performing weight-bearing exercises. Examples include walking, jogging, racquet games, weight lifting, yoga, Tai Chi and Qigong.
It is in our interest to maintain bone density; prevention is better than cure. Hence this practice is for young and old alike.
In this video you can learn a few simple Qigong methods to help create the conditions for increased flow of Qi and blood to the bones two help slow down the loss of bone density. As balance is also an important aspect in the prevention of falls you can learn a simple balancing exercise in this video too.
The main benefits of Qigong practice for bone health include:
increased limb motility and flexibility;
stronger joints;
improved balance reducing the likelihood of falling;
improved posture to help reduce compression fractures in the spine;
relief of pain;
maintenance of bone density.
Beginner Qigong Exercises For Bone Density – Method
The methods below focus on 3 areas:
POSTURE
WEIGHT BEARING
BALANCE
Begin with abdominal breathing to bring yourself into the Qigong state.
Adopt the correct Qigong stance to avoid vertebral compression.
Lift and drop the hands to sink the weight.
Stand on Tiptoes to Rid the 1000 Diseases movement from the 8 Pieces of Brocade.
From a horse stance, lift one heel off the floor then the other, then both at the same time.
Balance by lifting one arm up and moving the opposite leg back, lifting it off the floor for a few moments.
Abdominal breathing to consolidate your practice.
Additional Video Resources
You’ll find a few other video class replays which also relate to this routine and can be combined with it if you wish to practice a longer Qigong routine.
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and 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 Routine For Spring – Introduction
In Traditional Chinese Medicine (TCM), Springtime is the time for awakening the body. In nature, it is the time of new growth but also of letting go of what came before.
Spring is the season associated with the Liver/Gallbladder system which plays a role in the healthy functioning of the tendons, smooth flow of Qi, planning and decision making. It is also associated with the Wood element in TCM. We can think of ourselves as being like a tree; grounded and anchored solidly so that we don’t become easily blown off course. At the same time, like a tree, we are flexible, not rigid, so can easily go with the flow.
The Qigong routine in this video will help you to become more flexible in your physical body while remaining stable and grounded. Mentally it will help you become more clear and creative so if you are thinking of starting something new, practice this routine and then get started! 🙂
Six Healing Sound connected with the Liver system to discharge any waste Qi and let go of what you don’t want in the body or mind.
Chest opening, side stretch and upper back stretch.
Side to side groin stretch.
Gentle knee bends.
Abdominal breath and observation of how you feel after your practice.
Additional Video Resources
You’ll find a few other video class replays which also relate to this routine and can be combined with it if you wish to practice a longer Qigong routine.
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and find methods which you can easily combine with this one.
https://youtu.be/afUFym6xZ48
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 some easy Qigong stretching exercises, 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.
Easy Qigong Stretching Exercises – Introduction
This video shows you an easy Qigong stretching exercise. Qigong stretching is quite different from conventional stretching in that it is much more than physical exercise. Easy Qigong stretching incorporates movement but the mind and breath are equally important. Qigong stretching creates more length and space in the body which, in turn, allows for a more open, unobstructed flow of Qi and blood. This results in the body and mind coming back into their natural healthy balance.
Easy Qigong Stretching Exercises – Method
Begin with abdominal breathing to bring yourself into the Qigong state.
Neck tilts and turns.
Shoulder blade stretch – forwards and backwards.
Press palms and fists.
Twist to both sides.
Sideways bend.
Hamstring stretch.
Groin stretch.
Achille’s tendon stretch.
Vibrate the body.
Abdominal breathing to consolidate your practice.
Additional Video Resources
You’ll find a few other video class replays which also relate to this routine and can be combined with it if you wish to practice a longer Qigong routine.
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and 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 some Qigong and acupressure for Gallbladder health, 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 and Acupressure For Gallbladder Health – Introduction
In Traditional Chinese Medicine the Gallbladder system is paired with the Liver and both are associated with the season of Spring. The Gallbladder pathway of Qi flow starts at the outside corner of each eye and zig-zags around the head, down the back of the neck to the shoulders, and then down the sides of the torso and legs to end at the outside corner of the 4th toe.
The healthy function of the Gallbladder include:
1. Good posture, flexibility, coordination and balance;
2. Storing bile for the healthy breakdown of fats;
3. Courage to follow through with decisions;
4. Physical and emotional clear vision (along with the Liver).
The unhealthy functions of the Gallbladder include:
1. Headaches and migraines;
2. Pains in the sides of the body (including gallbladder pain);
3. Nausea, vomiting, constipation;
4. Neck and shoulder pain;
5. Sciatic pain, pains and cramps in the legs;
6. Lack of courage and fighting spirit, no boldness to follow through with your decisions, low self-esteem.
7. Vertigo.
Qigong For Gallbladder – Method
Any Qigong methods involving the stimulation and stretching of the Gallbladder channel along the sides of the body can be helpful. The three exercises in this video show you an example of the types of movements which can help create the conditions for open and unobstructed Qi flow in the Gallbladder channel.
Begin by adopting the correct Qigong sitting or standing posture and performing a few abdominal breaths in order to first cultivate your own Qi (see more here).
Holding the Qi ball in the “Standing Like a Tree” posture and turning the body from side to side.
Cross body stretch of the arms.
Supporting Heaven method with a pause when the arms are fully extended above your head to further extend and lean to the right and left.
Consolidate your practice by finishing with a few abdominal breaths.
Acupressure Points for Gallbladder Health
1. Jianjing (Gallbladder 21). To help relieve pain and discomfort in the neck, shoulders and head. NOTE: CONTRAINDICATED IN PREGNANCY – DO NOT USE! Location of the point is here.
2. Yanglingquan (Gallbladder 34). For digestive issues, gallbladder pain, sciatic pain and leg cramps. Location of the point is here.
Additional Video Resources
You’ll find more video lessons to accompany this one about Qigong and acupressure for Gallbladder health below. These replays can also be used to make up your own Qigong routine in conjunction with this one.
Standing Like a Tree posture is explained in greater detail here.
The Three Swings is another very helpful twisting method which also benefits the Kidney system.
Many other live lesson replays can be found on my blog page. I’d encourage you to take a look at some of them and 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.
Recently I asked members of my free Facebook group what they would like me to talk about in my videos. One great suggestion was how to use Qigong to help with self care and learning how to like ourselves again. Often we may give ourselves a hard time about certain things. We can feel we are not good enough and we don’t really like ourselves very much! If you feel like this, I can tell you, you are not alone. This is what I’ll be telling you about today; how we can use Qigong to overcome some of these feelings.
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 head over 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 benefit your health and prevent illness from arising in the first place. Also please give this video a “Like” if you found it informative.
What Do Stagnant Emotions Feel Like?
If you find that you beat yourself up, feel that you are not good enough or give yourself a hard time over you actions, lack of actions, bad habits, what you say or what you do then take solace in the fact that this is very common.
In terms of Chinese Medicine, our emotions and what we feel are a manifestation of our Qi (energy). They are a reflection of what is going on with the Qi in our bodies. Physical stagnation and the blockage of Qi flow can cause physical pain. In the same way the blockage of Qi can also cause a blockage or stagnation of emotions. This can result in us feeling unworthy, not good enough, frustrated, like we could do better in our job, relationships, our life in general.
How Does Qigong Help Smooth The Flow Of Emotions?
Qigong promotes the smooth flow of Qi in both the physical body (to relieve pain) but also acts to smooth your emotions. The result is that you feel calm, settled and comfortable within yourself.
Qigong also enables you to realise that there is no separation between you and nature or the environment. You are part of your environment. If you look around and see how beautiful nature is then realise that you are part of that. You can’t really be separated from it. You can blend your own Qi with the Qi of nature. Take more time to look around you and observe the beauty around you. That will create feelings of joy as you live in that present moment. You stop thinking so much about yourself and start thinking about everything as part of the whole environment.
What Can I Do Next?
All you have to do to overcome and work through these feelings is to practice a little Qigong (around 10 minutes) every day.
If this is something you want to do then you can sign up on the homepage 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. The meditation is excellent for those of you who experience feelings of not liking yourself because you get to work with your Qi in a way that takes you away from your negative thoughts.
I’d love to hear how you are getting on. You can head over to my free group on Facebook, “Space To Relax Free Group” and leave any questions for me there. I’ll be happy to answer them. Also, by joining this group, you will receive regular postings of Qigong articles and videos with really useful tips about how to use Qigong to improve your state of health.
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. Also please give this video a “Like” if you learned much more about how to use Qigong for self care.
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