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So we can do short warm up. So you can move swing your body to the left to the right. So one hand touch your uh shoulder, your chest over here. Another hand your lower back, okay? Like that. Breathing. Out. You can breathe through your nose and naturally relax your body. In. Look like you are swimming backwards, okay? Inhale. Breathing. Out. Bend your knees a little bit in. That's wonderful. You can look up. And then you make formed a heart formed with your two palms. Make a circle.
Breathing. Out. Relax your elbows. Shoulders. That's wonderful. Close your eyes. And then you may relax your head and your neck, okay? Rotate the circle. In. Allow your neck to relax and release tensions. That's a wonderful. You can stand by one leg and then relax your knees, rotate your knees, toes, and your fingers, your wrist, okay? Let's massage your body. Relax your legs, your hands. Do reverse. That's wonderful. Put your hands on your hips and your lower back, okay? Then you can relax your hips and your lower back.
Also rotate the circle breathing. Um so allow your lower back to relax and release tensions. So you may open your palms. Inhale deep. And bring your hands down. Breathe out slow. You bring your mind back to the body. In the here and now. And then you put your two hands naturally in front of your lower abdomen. Close your eyes. Loosen your knees a little bit. Feel your two feet on the ground. Relax your palms. Feel your lower abdomen. Feel your two legs on the earth.
Solid and relaxed. You feel the breath. Go through the body. You feel you are standing on the earth and connecting to the earth and relax. Smile to your own body. Okay. So the first movement, we call the pulling the arrow, okay? Pulling the arrow. So you can pull in one hand, you can make this kind of uh gesture to the left. Another hand, you can pull like a arrow pulling. Three times, okay? Pull three times for the out breath. And then you kneel, you bend your knees down a little bit to look to the left. And then the other time, and your hand uh to the right to look to the right, okay? So that is the way.
Breathing. Left. Out. One, two, three. In. Up again. Out. Let it relax. Let it go. Okay, in. Cross the two hands together and pull to the right. Out. One, two, three. In. Center. Out. Feel your chest. Feel your heart relax. Okay, in. From the left. Out. Pull. One, two, three. In. In deep. Turn to your right. Out. Pull. One, two, three. In. Inhale. Left. Exhale. In. Right. Out. One more time from the right. In. Out. That's so wonderful. Open your palms. Inhale deep.
Exhale. Bring your mind block in the body. You feel your chest relaxed. Feel your shoulders relaxed. Okay? The next one we call the releasing fist, okay? You punch like a fist like this. Make a fist like this. But when you punch, you release it. Okay? Let it go the energy uh that uh the blockage from your chest, from your heart and your lungs, okay? So, when I breathe in deep, ready for myself, and I turn to the left, right? So, it's mean my left hand ready, and then right hand go back to this way, and left hand like this. Okay? Like that. You punch to the left, and then the right hand will go back in this way. And then you make a sound.
Pull your mouth, okay? The body still bend down a little bit, just a little bit in the center. So, you your body your spine straight like You see that? Ready? To the left. In. Make a sound louder. In. Right. Like that, okay? In. Left. In. Right. Let it go. In. Left. In. Right. In. Left. One more time from the right. In. That's good. Shake your hands. So, when you do this deletion fit, it's been deleting the old air in your body.
Release out. Shake your hands and jump. Feel like very joyful to jump and shaking off your anxieties and fear worries, stress from your body. The same time let go worries, anxieties from the mind, okay? Breathing out. Okay, so the next movements we call the hands upwards and backwards, okay? Breathing, your hands up. Stand by the toes. Breath out, you turn your palms front. Put your heels down, bend down and stretch. And raise your toes one moment, okay?
Breathing again, your palms front. Up. Touch the sky. Out. Put your heels down, bend down and stretch. Raise your toe up. In. So, you circulate your feet the same time stretch your hand. Out. Inhale. Keep your own balance, okay? Exhale. Out. Feel your chest. Shoulders. In. All right. So wonderful. Inhale. Stretch your palms up. Turn around. Out. Bring your mind back to the body again. Okay. That's wonderful. So, the next movement called the and use your arm to draw circle. Okay?
You can understand by the whole stance. Okay? Open your two legs. Two hands together. On your lower abdomen. Okay? Breathe in. You can follow your hands, right? Within, and then move towards the face, look up. Then you open. Breathe out slowly, bend down. Down, and move down. You go, look down to your hands, go to the lower abdomen. Breathe in again. Look like you circulate your energy with your in breath and out breath, okay?
Out. Yeah, bend down. Follow your hand, in. Out. I really like this movement. Circulate energy, make my internal organs stronger, in. Out. Just one more time. That's so wonderful. Open the palms and deep relax. Out, release tensions on the body. Okay? So, we can do some massage movements. Put your hands together. Form your flower together. touch on the wrist of your two hands together. Click. This one very good for your heart, okay?
Look like you offer your flowers for yourself. You click 60 and 200 times, okay? Breathing out. And then you just smile. That's so wonderful. And then left palm open. Right palm make a fist, okay? You can massage, click together in the left palm, okay? Together. Make your internal organs stronger. You can uh do this 60 or 100 times. OKAY. SO, RIGHT PALM OPEN and left palm make a fist. You change to the other direction. Okay. Then, rub into your right palm. Within. Do this 60 and 100 times. Uh so, we let go and then you shake your hands. Haha. So, I love those movements because I keep my hands warm. That's really very good.
Good for your internal organs, okay? Left palm on your lower abdomen. And right hand make five fingers together like a mountain. And you can click the connection point between your left shoulders and left chest, okay? Under your left shoulder's bone right here. Some I just feel that, okay? Click into that. You click 20 times and change to the right side, okay? Within Good for your lungs. Good for your heart. One more time. Left. That's so wonderful. Now, you can massage your two uh side hands, two arms. Strengthen your hands, but the same time the other hand.
Good for your heart and your lungs, also. One more time. Left hand. That's a wonderful. You can massage your lower back, okay? Whole body. Lower back go down to two legs. And then go to the front. So, you can do uh three rounds like that. Breathe it in, raise your hands up, stand by the toes. Okay? And out. So, you can uh shake it and make a sound to release tensions and worries from the body, okay? In. Wonderful. Open the palms, breathe in deep.
Bring your mind back to the body. And then right palm on your heart. Left palm on your lower abdomen. Close your eyes. And take a moment to feel your body. Look like you are embracing, offer a big hug to yourself. Offer love, gratitude to yourself. Feel your heart, lungs, and all internal organs working normally, functions good, and you feel so grateful. Breathing in, I feel grateful to my internal organs. Breathing out, smile to my internal organs. I feel my body is alive, and that's so wonderful. Make me feel very happy to be alive.
I offer love, gratitude, and smile to my body. I feel the earth in my body, and also outside of my body, where I'm standing right now. Feel grateful to the earth. Offer me space, oxygen, and everything we need on this planet. Feel so grateful to the earth. energy to the earth. Breathing in, recognize the earth is there. Breathing out, feel grateful. Look deeply into my body. I see all ancestors, spiritual and blood ancestors in me. And I feel lucky.
I accept them, all of them. Thank you for being there so that I am here. I am continuation of my ancestors. I feel my cell warmer. My energy up from my palms, embrace my body and send all the energy of love, compassion, peace to my body. I make a vow to maintain this energy. Make a vow to take care of my body better every day. So, do you make offer a great big smile to your own self? You accept who you are. Accept this body. Feel grateful to this Okay? So, you may open your eyes. And look to your left. And look to the right.
Thank you, friends, for being there. Okay? Thank you, dear friends, for joining us.
