6:02
So, dear uh friends, welcome back to our Qigong meditation uh channel again. Today, we will have a Qigong stretching for the whole body, okay? So, let us uh do warm-up. Breathing. Out. Swing your body to the left. To the right. And relax your body. Relax your lower back. You can uh bend your knees down. Stretch your palm. Look where you are swinging backwards. Inhale. Wonderful. You can look up. Relax your palm. Make a circle with your two palms together.
Breathing. Out. Today, the weather is so nice. Very cool outside. Breathing. Out. Do reverse. Make a circle. Release tension from your neck. Wonderful. You may stand by one leg. [snorts] Then do your relax your toes, your leg, your hands. Fingers. It's so wonderful to stand by one leg. You smile to yourself. Reverse. That's so wonderful. Open your palms. Breathe in deep. Breathe out. Slowly bring your mind back to the body. In the present moment.
Allows yourself to relax. Totally from your head down to your feet. You feel your lower abdomen rising with the breath in. Your lower abdomen is falling with the breath out. And you let go all tensions. Worry from the body. Feel connected to the earth. Feel your two feet on the ground. Feel grounded. Relaxed and calm. So the first moments, the buffalo, okay? So we can do with uh left side foot first. So who extend to the left.
Breathe in. Push forward for the left. Drop and then open with uh Okay, look in the back. Go in the back. Breathe in. Out. Allow your shoulders and your head to stretch. Okay, in. We will do the first for your chest over here. Breathe in. [snorts] Close your two hands and look down to the earth, okay? And then out. In. [snorts] Out. Allow your shoulders, your arm to stretch and release tensions. In. One more time. In. [snorts] Out. You will turn to the right side. In.
Drop. Open. Out. When you breathe out, you allow yourself to let go all tensions. In out. Do reverse. In Exhale. That's so wonderful. Open your palms. Breathe in deep. Allow yourself to rest and doing nothing. Standing, you know that you are standing and you are free. You are solid connected to the earth. Second movement, we call the phoenix, okay? So, stand your two legs a little bit wider than your shoulders. Open your two palms like this. And then you move. And then right palms on the top, okay?
Like a holding the space between the two palms together. Breathe in. And you turn one time out. Turn another time. Breathe do again. And then cross two palms, two hands like this. Breathe out. Okay? And then turn to the left. Twist them to the left. And your left hand will be up a little bit higher. Look up to the left palm. Okay? And your right hand will stretch up this way. So, this is a phoenix. The head and the tail. Okay? You look at your left palm. We breathe in and out for three times. Concentrated and relaxed. Breathe in.
Out. Feel your palms. Feel your legs. In. Come back to the center. Right now, left palm on the top. Breathe out. Turn one time. In another time. [snorts] Cross the two palms together. Out. And look. Turn to the right. Look to the right palm. Breathe in and out two times. In. [snorts] Out. Breathe in. Right palm on the top. Out. Turn one time. In another time. Cross the two palms. Breathe out.
Within the palm of the top out turn one time in another time [snorts] Cross your two palms together breathe out. Turn to the right side breathe in look up to the right palm out That's so wonderful. Open your palm inhale deep [snorts] exhale The next movement is called the turtle, okay? So we will stand in by our two legs apart and our left hand will move to the left and the right hand follow. [snorts] You move down here with the as our hips and then breathe out sweep up. In your shoulder breathe in go down one time [snorts] the body breathe out another time and then you move to the right breathe in left hand follow
from your shoulder go down from the hips breathe out sweep up, right? From your shoulder here we turn back [snorts] in one time out another time allow yourself to sweep all negativities and generate peace and joy for you in from your shoulder go down out Do you have some go backwards. [snorts] Ah. It allows your body to stretch. Move flexibility together in. Down here. Ah. From my shoulder go down in. [snorts] Feel your palms, okay? Out. From your shoulder in. [snorts] Out. Move to the right in. [snorts] Ah. [groaning] Go down. In.
You [snorts] feel your two palms very flexible. Like a dancing, okay? Out. One more time on the left in. [snorts] Go down for the hips. Out. Go backwards in. [snorts] Ah. Move to the right inhale. Go down. Exhale, let it go. In. [snorts] That's so wonderful. Open your palms, breathing deep. [snorts] Ah, just slow. Bring your mind back to the body. Next moment you call that the earth, okay? So, let us uh left foot will be front. And then you use the two palms together like holding this way.
[snorts] Breathing in, you move your fingers, your hands up. Raise your left toes up, okay? Breathing out, you put your foot down and you uh rolling down your hands, okay? Raise up your heels in the back. In. [snorts] Out. The earth is mean you connect with the earth. And you massage your feet. You massage the earth the same time, okay? Open your hand this way. Inhale. Exhale. Feeling like you're holding the earth.
Feel connected to her. In. And generate energy of peace and joy, healing, okay? In. Return the right foot front. Breathing your hands up. Your toes up also. Breathing out, you move the crystal core down. In. Up and down like that. In. Out. And you feel your two palms. Breathing. Relax the feet. [snorts] Relax the palms. That's so wonderful. [snorts] Open the palms. Breathe in deep. Breathe out slow.
You can do massage your body together. Left palm inside, right palm outside on your lower abdomen. [snorts] And then you can uh help yourself to uh move with a clockwise direction. Uh massage your lower abdomen. [snorts] Your breath a little bit to have your uh stomach digest better. Circulate the blood for your abdomen, okay? Breathe in. Out. It's so wonderful to have a time to massage your body. The compassion energy with love, with peace, you can help yourself to heal better, okay?
Out. Feel your lower abdomen. Feel your stomach. And then massage the two palms together until you feel uh warmth. And then massage side by side in the back your head. [snorts] And then you can put your two palms on your face. You can massage your face. Breathing [snorts] out. Massaging the face is a way to refresh yourself. Release tension from on your skin of your face. You release all the cells of your face, okay? out. [snorts] And then you will put the fingertips on the head. Look like you are um brush your hair.
Help yourself to relax your brain in the back. [snorts] And then beside and in front of your head. Stop the thinking. Circulate the blood for your head, okay? Everyday we think too much. So this is a way that circulate the blood for your head, your brain. And then massage your lower back. Go down to your two legs. And go to front. [snorts] You can do uh three or four rounds like that, okay?
We let go all tension and worries, okay? In. Breathe in deep. [snorts] Breathe out. Slow bringing your mind back to the body. And then you uh put your right palm on your heart and left palm on your lower abdomen. Allow yourself to stop to breathe and smile to your body. You may close your eyes and feel your body alive in the present moment and feel so happy to be alive. Love where you are. Embrace your body with your two hands with the energy of love, compassion, and peace. Feel grateful to your all internal organs, your heart, your lungs, your kidneys, and so on.
Be happy to have them still alive, working, functions normally. Breathe in. Be grateful to your internal organs. Breathe out. Feel happy. Be grateful to your ancestors in your body, in your cell. Thank you for being there. Thank you to you. You are there Be grateful. And smile to your ancestors in you. Be grateful to the earth, to Mother in you and outside of you. Without the Mother Earth, you cannot have the space, the earth, the space, the oxygen, the warmness to live and to practice. So, thanks to Mother Earth.
You may say, "Thank you, Mother Earth, for being there. Thank you for you. Thanks to you so that I am here. I have this life." Recognize Mother Earth. And smile to her with gratitude. Breathe in. Breathing out. Feel grateful to all conditions that come to your life, come to you. Let's smile to life. Breathing in. Feel grateful to life. Breath out, smiles to life. And then you offer smiles to yourself.
Thank you for showing up. Okay, you may open your eyes. So, dear friends, thank you so much for joining us today. The exercise uh stretching for the whole body. I hopefully you enjoy it and uh see you for the next uh qigong practice, okay?
