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So, dear friends, welcome back to Qigong meditation channel again. So, today we have a Qigong routine morning stretching to help us to relax and strengthen our shoulders and our back. So, we can start by short warming up. Move [snorts] the body to the left and to the right. Breathe in. Out. Swing the body. Relax your shoulder. And your lower back. Put your hands on your lower back. And then allow your lower back to relax and release tensions. You may make a circle slowly.
Breathe in. Do the first. In. Out. Allow yourself to rest your lower back. And to release tensions. Feel [snorts] wonderful to move. That's so wonderful. You may stand by one leg. And then uh rotate your fingers, your wrist, your toes, and your knees. [snorts] Keep your own balance. Inhale. Exhale. Do the first. And you can switch to the other leg. In. Smile to yourself. Smile to your legs so that you can stand by your one leg. That's so wonderful. Open your palms. Breathe in deep. [snorts] Breathe out slow. Bring your mind back to the body. In the present moment. You may close your eyes.
Put your two palms relaxingly in front of your lower abdomen. Lower your knees a little bit. You feel your body. Feel your lower abdomen rising when you breathe in. Your abdomen is falling when you breathe out as you let go. Let go all tensions from your legs. From your palms to your lower abdomen. Feel alive. In the present moment. And you are smiling to your life. To your body. Okay. So, the first movement we call the frog. Okay? So, your two legs are parallel together as wide as your shoulders.
Your [snorts] two palms together here from your lower abdomen. Breathe in. You move towards to your face. Jump a little bit. Open. Breathe out. Open your palms. Bend down and look through your two legs. Okay? Like that. Open your tailbone. Two hands down here. In. Up. Out. Open. Let it goes. Release tension, feel your lower back. In. [snorts] And then from your hands, your hands on your chest, do the verse in.
[snorts] And move your two hands from your face down to your chest and open, breathe out. Look down. Through to your legs, okay? In. [snorts] Jump. Out. Slowly. In. [snorts] Out. One more time. In. [snorts] Out. That's so wonderful. Open the palms and now deep. Slow, bring your mind back in the body again. Feel chest. Feel your lower abdomen. Feel your shoulders. Relaxed. Allow yourself to rest.
Feel the earth connected to you, connected with your two feet. Okay. So, the second movement we call the buffalo. We can stretch from the left side first. We all stand to the left. Okay. Breathe in. [snorts] Push your hands forward. And drop your hands together. Open. Out. Move in the back. Okay. Open maximum the two hands, shoulders. Come to your chest and then breathe in. Push forward. Drop. Open. Out. Open your heart. Let it go. All tensions and worries in.
Out. Feel your palms and the shoulders. Okay. Inhale. From the chest we do reverse. In. [snorts] Close the two hands or arms together. Look down to the earth. Okay. Come back. Exhale. In. Out. Relax your palms. Relax your arms. In. We change to the right side, right leg, okay? Breathe in. Move to the right. Drop the two palms. Open. Out. In. Relax your shoulders. [snorts] In. Out. We do the first from down here. In.
[snorts] Out. In. The two palms breathe in. Do a stretch up. Turn around. Out. Relax your chest. Relax your shoulders. Okay, so we're going to do short massage movements. One hand on the lower abdomen. Another [snorts] hand outside. And then you can massage with a lock clockwise direction. Okay, move. Massage your belly a little bit. This one helps you sell to circulate the blood with your lower abdomen. The same time strengthen your stomach. Your digestive system, okay?
Breathe in. Ah, so wonderful. And then you can massage your Use your two hands massage your lower back. Go down to your two legs. Go to front. So you can use your make the fist. And massage with your Um together lower back. Go down to two legs. Go down to your two legs. And then go to the back again. So you do three or four rounds like that. And then massage your two arms. Two side your arms. Breathe in. All right, hands up. Your two hands up. Stand [snorts] up on your two toes. Out. You release all tension. Down.
Let it go. Okay, in. That is so wonderful. Open the palms. Let's breathe in deep. [snorts] Slow. Allow my body to relax and release tensions. Right palm on my heart, left palm on my belly. Close my eyes and then embrace my own body. Breathe in. Out. You may close your eyes and feel your body. The way you offer a big hug to yourself. Feel grateful to your body. Feel grateful that your body is alive in the here and now.
Feel grateful to your internal organs. Alive. Still function good. Feel grateful to your own ancestors in the body. Thank you for your ancestors being here before you. Offer they offer you this body. Feel grateful to Mother Earth. Offer you space, oxygen, sunshine. Breathe in. Feel grateful. Breathe out. Smiling. And you may offer one big smile to yourself. Thank you, yourself, for showing up. For take time to practice is to take care of your body.
Okay. [snorts] Open your eyes. So, dear friends, thank you so much for joining us today. 10 minutes for practice Qigong stretching this morning. Hopefully, you enjoy it and see you with the next Qigong practice. Enjoy your day.
