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Out. 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 massage 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 by the two feet. Relax the 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. So, the first movement we call the circle arms, okay? Standing your two legs parallel together, open your two feet
as wide as your shoulders. Breathe in, raise your hands up. Breathe out, move your hands down from the left. Keep your knees straight. You can reach your hands as far as you can, okay? Breathe in, up. Again, from the right. And then you do the reverse. Out. Out. Slowly, you can make circle bigger and bigger, okay? Allow your lower back to relax. Breathe in, up. Feel your hands.
Do reverse. Out. Relax your shoulders and your arms. Out. Let it go. Release tensions down to the earth. In. Go down. Out. [groaning] Open your palms. In. [snorts] Listen to release tensions from the body. Allow your shoulders to relax. Your chest relax. Your lower back relax. And then you can smile to yourself. This wonderful moment. I am alive. And I allow my body to relax.
Enjoy my life. Okay. And then you can massage your two arms together. 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. Massaging your toes, your feet a little bit. Yeah, your feet's 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 was wonderful. And then you can massage your lower back.
The whole body, lower back, and go down to two legs. And go to front. Your clicks like uh do three rounds like that, okay? Ah, it's wonderful. Inhale deep. In. Open the palms and breathe in deep. [snorts] Out slow. Bring your mind back to the body.
