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Breathe in. Out. One hand touch your shoulder. Another hand touch your lower back. Relax your shoulders. Relax your lower back. And relax your palms. Relax your shoulders. Your arms. Now close your eyes and relax your head. And allow yourself to rotate your neck and your head. Breathe in. Now may stand by one leg. And then relax your hands, your toes, and your knees. Okay? Relax your legs and your hands to relax.
Reverse. Put your hands on the lower back. You can relax your lower back. Breathe in. Out. That's so wonderful. Open your palms. Breathe in deep. Breathe out slow. Bring your mind back to the body. In the present moment. Then you allow yourself to relax. And then you may form your two feet together, the V shape. And then your palms open this way. Like a V shape. You may close your eyes and feel your body like a tree rooted to the earth. You feel solid and free. Do you feel your feet connected to the earth? And relax the two legs.
Allows us now to relax and release tensions. Completely for the whole body. Okay. [snorts] It's the first movement. Activate hands and legs. Breathe in. Right hand clap to the left hand in the back. Breathe out. Left elbow. In the back of left shoulder. [snorts] Out. In the right hand. In. [snorts] Right elbow. Out. In the back of the right shoulder. [snorts] In. Lower back. And out beside your knees. In. Beside ankle joint. Out. Stand up. Release tensions. Repeat again. In.
[snorts] In. [snorts] In. Lower back. [snorts] Out. Knees. In. Ankle joint. Out. Ready to go. Release tensions. Breathe in. Left hand. [snorts] Out. In. my hand [snorts] in out [snorts] out [snorts] in [snorts] out [clears throat and snorts] in out In. [snorts] Out.
Next movement, you got to open arms. Breathe in. Join up your two palms together. [snorts] On the chest level. Okay. Out. Raise your hands up and stretch and open maximums. Allow your shoulders and your arm to release tensions. Go down to the V-shape now here. Breathe in again. [snorts] Out, slow. Bring your mind back to the body. Then you can open your palms in a V-shape again. Allow the body to release tensions.
Relax your body. Butt movement. Hand folded, and then body curving, okay? So, you're holding your hands together. [snorts] Cross your two thumbs together. Breathing in. You lift your folded head up. Middle fingers, your fingers will touch center of your uh forehead, okay? Bend your head backward. Breathe out slowly, bend your head forward. You move your hands down. Keep your knees straight, your legs straight. You can reach as far as you can, okay?
The best way is uh your fingers can touch the ground in the centers, in the middle. Between the two feet, okay? Breathing, move your hand up. Breathe out, bend your head forward. You can reach as far as you can, okay? Allow yourself to release tensions. Let it go. In. Out. Feel your lower back. Relax your lower backs. In. That's so wonderful. The fourth movement, you call the hands upward and backward, okay? So, the two legs parallel together, open as wide as your shoulders.
Breathe in your Move your hands up. Okay? Stand by the toes. Breathing out, you push your palms front, okay? Move down, put your heels down. Bend down, and then you stretch and raise your toe on one moment, okay? And then breathing again. Bring your palms front this way. Reach the sky, okay? Out. Go down and stretch. You can find your own balance, okay? You bend down low, easy to for you to stretch. In.
Out. Ah, that's a wonderful. Open the palms and breathe in deep. [snorts] out Slow, bring your mind back to the body. In the here and now. Feel your body relaxed. Feel your shoulders, your palms, your legs relaxed. You may smile to your own self. Okay, so you can do a some massage movements, okay?
Left hand inside, right hand outside, on your lower abdomen. [snorts] And then you may massage your lower abdomen, your stomach, okay? You can move with the clockwise direction. Slowly. Press a little bit. Feel your stomach, feel your belly. Breathe in. You do this massage often. Have yourself to improve the digestive system. Make your stomach stronger. Digest the food better. Breathe in. Wonderful. And then you may massage your lower back. Go down to two legs. With your foot. So you may do a three or four rounds like that. And then you may massage your two arms.
Two side your arms. Left arm. Exhale. Slow.
