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So, dear friends, um, today we have uh 5 minutes to practice Qigong. And there's only one movement that can help you to circulate your energy and make your internal organs um stronger, okay? Let us uh do a very short uh warm-up. So, you can put the two hands together on your chest [snorts] and twist your body to the right. Twist your body to the left. In. Out. That is so wonderful. Open your palms. Breathe in and out deep. [snorts] Exhale slow. Bring your mind back to the body So, this movement is called the squats and draw circles, okay? So, please stand your two legs wider than your shoulder, okay? You can squat.
Um, the two legs and your two hands will be together from your lower abdomen, okay? So, you can draw from your lower abdomen up breathing you can move your two palms together towards your chest in [snorts] and cross the face and then you can stretch your palm this way without you draw the circle down and squat your body down, okay? Uh, as low as you can, okay? Go down here. You follow your hands breathing up again. Out. This one can help you to circulate your energy in. Feel your energy go towards to your chest up to your head [snorts] and then stretch your palm out.
Your energy go down and circulate around your lower abdomen, okay? In. Deep. Out. Release tensions and let go worries from your chest your shoulder. In. Feel your two legs. In. Feel your palms and your shoulders. In. Out. You can do many times. You can, okay? Today we do 5 minutes. In. Out. You can smile to your body. Relax your In. Out. One more time. That is so wonderful. Open your palms. Breathe in and out deep.
Exhale slow. Bring your mind back to the body. We do the short massage movement, okay? You can massage your lower back and your two legs. Go up to your two legs. Wonderful. [snorts] So, we can breathe in, raise your hands up. Stand [snorts] by the toes. Breathe out. Okay. Let it go and release tension from your whole body, okay? In. One more time. In. Out. Slow. Bring your mind back to the body.
