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Out. You can bend your knees a little bit. In. [snorts] Out. Relax your shoulders. Relax your lower back. So, you can stretch your palms and your shoulders. Breathe in. Out. It will look like you are swimming backwards, okay? Bend your two knees or legs. That's so wonderful. And put your hands on your lower back. Then you can do this. Make a circle along your waist or lower back to relax, okay? Gently. In. Out. Reverse. That's [snorts] so wonderful. Now open your palms.
Inhale deep. [snorts] Exhale slow. You bring your mind back to the body in the present moment. Close your eyes and feel your breathing. Your belly breathing. When you breathe in, you feel your lower abdomen is rising. When you breathe you feel the lower abdomen is falling and you relax all body. Feel your two feet on the ground connected to the earth. Relax your two palms and relax your shoulders. This morning is so wonderful. I can hear the birds singing.
It's very calm and peaceful. Okay. So, the next movement is called the dragon, okay? Starting two feet together. Breathing. Join the palms together. Lift your hands up this way. Out, turn left. In, cut right. Out, cut left. In, cut right. Out, drop down to the left. Look in the back. [snorts] Inhale up. And then left turn. Exhale, turn right. In, cut left. Out, drop down to the right. In, palm left. You bend your knees a little bit. Out, right. In, palm left.
Out, right. [snorts] In, left. Out, right. In center. [snorts] Out, jump. Let it go. Breathing. [snorts] Up. Out, turn left. In, right. [snorts] Out, cut left. In, cut right. Out, drop down to the left. Look in the back. In. Up again. [snorts] Left. Out. Good right. In. Left. Out. Drop down to the right. In. Good [snorts] left. Out. Right. In. [snorts] Out. In center. [snorts] Out. Jump. Let it go.
Breath in. Up. Hands up. Out. [snorts] Left. In. Out. [snorts] In. Exhale. Good. In. Out. In. Left. Out. In. [clears throat] In center. Out. [snorts] Jump. Let it go. Open the palms. Breath in deep. I put the left palm on your lower abdomen, right palm outside. And then you can massage your lower abdomen, okay? And move in a clockwise direction. You press [snorts] a little bit. Breathe in. Out. Help yourself to circulate the blood for your stomach. Your belly, your abdomen. And then you massage the two palms together.
Now you can massage your lower back. Go down to your legs. Go to front. Then massage the two hands together, two arms. Another hand. [snorts] Uh so wonderful. Breathe in with your hands up, stand by the toes. Out. Okay, let it go and release tension from the whole In Out. [snorts] and out. It's slow. Release tensions from the whole body. From the spine, your back, your shoulders.
