Tiger Qigong Stretches for Upper Back and Spine Relief

Relax your knees. Relax your shoulders and chest. Form a heart form with your palms and make a circle. Rotate. Relax your palms, your elbows. Inhale. Exhale. And we may close your eyes and relax your head. Okay. Allow your neck to relax and make a circle. Breathe in. Allow my neck to release tensions. Allow my head to release stress. That's good. Breathe in deep. [snorts] Out slow. Bring your mind back to the body in the present moment. And then you put your two palms front of your low abdomen. You may close your eyes.

Smile to yourself. Relax. Relax the body. Feel your two feet on the ground connected to the earth solid and free. And you feel so relaxed. You feel your low abdomen rising when you breathe in. Your abdomen is falling when you breathe out. And you let go all tensions from your body. So the next movements we call the tiger. Okay. Open your two legs also wise as a shoulder. Breathe in. [snorts] Cross the two palm together. Look down to the earth. Face your palms up. Okay. Breathe out. Jump. Holding hand together. Okay. In from the left side. Your hand will push up. Look

[snorts] up this way. Breathe out. You move around down to the left side. Okay. Look down to the earth. In. Go in and push your hands up. [snorts] Out. We move to your centers. Your hands together. Stand tall. Breathe in again. From the right side. Push up. [snorts] Out. Move down [clears throat] to the right side. In. Stretch up. [snorts] Out. Center. In. Jump. Out. Let it go. Inhale. Exhale. Jump. Breathe in from the left. Stretch up. [snorts] Oh, smooth down. [snorts] In. Move inside and stretch up.

Out center in from the right. Stretch up. [snorts] Out to [snorts] in stre [snorts] out in from the left. Stretch up. [snorts] Breathe in. Out. Center. In. From the right. [snorts] Out. M down. [snorts] In. Up. Out. Center. In. [snorts] Jump. Ah, that's so wonderful. Open your palms. Inhale. [snorts] Relax. Release tension from my shoulders, my palms, my upper back. Breathe in. Raise your hands up. Stand by the toes and then out. Ha. Okay. You make a sound. Ha. To release. Let it go.

Completely your tensions and worries stress down to the earth. Okay. In. [snorts]