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breathing Oh, look like you are swinging your body to the left and to the right. In Relax your shoulders. Relax your lower back. You may close your eyes and relax your neck. And put your two hands on your lower back, okay? On your hips. And then allow yourself to rotate and make circle with your lower back, okay? breathing Allow yourself to release tensions from your lower back, your hips. And then you can imagine yourself That's so wonderful. Open your palms. Inhale deep. [snorts] Bring your mind back to the body.
Exhale slow. Release tensions from the body. You may close your eyes and feel your breathing. Feel your body in the here and now. Connected to the earth. My your feet. Relax your two palms. Feel your lower abdomen rising when you breathe in. Lower abdomen is falling when you breathe out. And you allow yourself to relax. And release tensions from the whole body. The second movement we call the bending your lower back, okay? Your thumb and index fingers put in this together, okay? And then you may put on your lower back, all right?
Like that. [snorts] And then when you breathe in, you bend your neck backward, okay? Breathe out, you bend your head forward, your neck forward. You keep your hands like that on your lower back. You give this you a support. So you look down to the earth to reach as far as you can, okay? In. Relax your neck. Relax your chest and your lower back, okay? In. Allow yourself to do slowly as you can. Support your back and support your neck, okay? One more time. in That's [clears throat] so wonderful. Open your palms. Breathe in deep. [snorts] out slow You can put uh your two hands like this way. You touch your in the back of your hand with your lower back, okay?
You can massage up and down like this. Bouncing your toes, your feet a little bit. Yeah, your feet is like a loosening a little bit. To support and massage your lower back, okay? This one is wonderful to release the pain of your lower back. But at the same time, to release tensions. That is wonderful. And then you can massage your lower back. The whole body, lower back, and go down to two legs. And go to front. You click like uh do three rounds like that, okay?
Ah, it's wonderful. Inhale deep. In. Open the palms breathing deep. [snorts] Out slow, bring your mind back to the body.
