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Out. You may bend your knees a little bit. One hand touch your shoulder. Another hand touch your lower back. Breathe in. You may stand by one leg. And relax your fingers, your toes, your legs, your hands. Reverse. Today [snorts] is the weather in the morning so beautiful. Enjoy the birds singing, the sunshine. [snorts] Another leg. Breathe in. Put your two hands on your lower back. And allow yourself to relax your lower back.
Make a circle. Breathe in. That's so wonderful. You may open your palms in the hollow deep. [snorts] Exhale. Slow. Bring your mind back to the body. You may relax your body. Put your two palms in front of your lower abdomen. Feel your two legs. Feel your feet connected to the earth. Okay, so the next movement we call the butterfly, okay? I love this movement. Because this movement can help yourself to uh make your spine, your back feel great.
[snorts] So we can do from the left leg first, whole stance to the left, okay? Breathe in, move your hands backwards. Breathe out, move your hands forward, look down to the earth, okay? Breathe in, move your hands up and open. And out, cross your palms. Face the palms up and you look down to the toes, okay? Your left toes. Bend your back in this way. Inhale. [snorts] You move your right leg up. Okay, your hands ready from your hips. Out, you stretch your hands and your right leg at the same time. In, move hand up. Open. And out, cross your hands and look down to the toes, okay? In. [snorts] Keep your own balance, okay? Out. In.
[snorts] In. [snorts] Right leg will be in front, okay? Will be into the right. Breathe in. [snorts] Put your hands back. Breathe out. Breathe your hands forward. In. Breathe your hand up. Open. And out. Cross your two palms together. Look down to the right toes, okay? In. Left leg up. [snorts] Out. Move forward. Stretch. Your leg and your hands. In. Up. [snorts] Open. Out. [snorts] Breathe in.
Out. Stretch. In. Hands up and open. Out. Cross your two palms. Look down to your right toes. In. [snorts] Out. One more time. In. [snorts] Out. That is so wonderful. [snorts] Open up palms, breathe in deep. Out, slow. Bring your mind back to the body. Okay, and you can massage all the back in your legs, breathe in. Out, and go down to your legs. And go to front, so you can do three, four rounds like that.
[snorts] That's wonderful. Breathe in, raise your hands up. [snorts] Stand by the toes. Out. Okay, release tensions and let it go the whole stress and anxiety from the body. Inhale. Open your palm. Breathe in deep. Out, slow. Bring your mind back to the body.
