Lesson 17-Seated Qigong Exercises (Replay of Live Qigong Class)
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.
Seated Qigong Exercises – Introduction
If you have been enjoying these classes during the last couple of months and you’d like to donate something by way of a thank you, I’ll be giving 50% of donations to the ICU nurses in my local hospital. Click here to donate.
Introduction To Seated Qigong Exercises
In this video you can follow along with some seated Qigong exercises. Sitting Qigong can be helpful for you if:
1. You are unable to stand for long periods of time;
2. A joint condition or injury which causes you pain or discomfort when standing;
3. You have problems with your balance, feel unsteady on your feet and so feel more confident exercising from a sitting posture.
The benefits of seated Qigong include:
1. Being able to practice for longer than you would from a standing position if standing leaves you feeling tired or uncomfortable;
2. Feeling much more grounded by using both the sit bones and the feet for grounding with the result that your mind feels calmer and more relaxed;
3. Being able to experience the same feelings of open and free Qi flow, especially throughout the upper body as when standing;
4. More easily being able to enjoy the flow of the breath and the focus of the mind without being distracted if the standing posture causes you physical discomfort.
Seated Qigong Exercises – Method
1. Adopt the Qigong sitting posture (more here).
2. Begin with Abdominal Breathing to get into the “Qigong State” of calm and relaxation (more details here). In turn, breathe into Dan Tian, the sit bones and the feet to encourage the movement of Qi in a downward direction so that you feel more calm and grounded.
3. In turn, begin with gentle movements to promote the free flow of Qi in the neck, shoulders, chest and upper back, taking care not to overstretch.
4. Lift one leg at a time. Repeat a few times. Then, with the leg lifted draw circles in the air with your knee. Repeat for the other side. Circle the ankles with the ball of the foot on the floor.
5. Practice the “Circles” exercise to encourage Qi circulation the four directions (see more detail here).
6. End the practice with abdominal breathing, paying attention to how you feel physically, mentally and emotionally.
Integration into Your Day
You can practice the above seated Qigong exercises:
- At a desk if you are working;
- On public transport (especially on a plane to help prevent swollen legs and boost leg circulation);
- In any situation where you find yourself sitting for a long period of time.
These simple seated Qigong stretches will help to reduce the likelihood of your body seizing up and becoming too stiff to move easily once you stand up.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
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.