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My dear friends, welcome everyone. So today we have a 5 minutes to practice Qigong swing hands exercise. So this is very simple movement simple Qigong that if you don't have the time to practice and remember a lot of movements, this is only one movement to easy to uh to remember, okay? So let us stand in the two legs parallel together. You can stand by the barefoot. And then you move your on the toes in, okay? And then you tense your legs, tense your all toes, okay? And then you close your bottom, your buttock. Your two palms together also you make uh all 10 fingers uh squeezing together like this until tense.
Put in front of your chest like this. Uh your tongue will go up to upper jaw, okay? Your two palms together. [snorts] Put in front of your chest. When you swing down, you use 70% power to uh to move back, to move down, okay? And then let it go up naturally to swing. And you breathe in and out through your nostrils slowly. Breathe in. And you can count how many times you swing, okay? So you can count maybe three times. Three times of swinging for in breath, four times swing for out breath. Depends on your breathing, okay? And then you smile to yourself.
Out. Aware of your hands, aware of your posture at the same time. You just swing. Follow your breathing. Breathe in. One, two, three. Out. Two, three, four. In. Two, three. Out. Allow your neck, shoulders, your palms stretch and move, right? And also you can feel your legs tense a little bit. Your all the toes squeezing and you feel a little bit tired later, but it's okay. Help yourself to work out with the whole body.
Just in 5 minutes to 7 minutes and then you can slowly move down, slowly stop. And then you slowly open and fold your all toes, okay? Move your legs. Move your toes. Move your feet. And then you shake your hands. Shake your all the fingers. Relax and you jump. Jump a little bit to shake your whole body. Breathe in. Out. And you can massage your arms, okay? Your palm, left palm and right palm holding together.
[snorts] You can keep this position for three in breath and out breath, okay? Breathe in. Out. And you can move down, move back. breathe in and out three times. Allow your palms, allow your arms to relax and strengthen your wrists. And the right palm, left palm holding the right palm back. Breathe in. Out. That's a wonderful one and then you can massage your lower back. Go down the two legs.
Go to front. So you can do three rounds like that. That's a wonderful. Breathe in, your hands up, stand by the toes. [snorts] And then out. Okay? To release tensions and worries completely from the body, okay? Let it go. Breathe in. Open your palms. Breathe in deep. Out. Slow. Bring your mind back to the body. Okay? So dear friends, thank you so much for joining us today. So every day you can do uh 5 minutes and then slowly you can increase longer, okay? When you do
longer about 7 minutes and then to like 20 minutes will be very good. All right? For swinging hands. Thank you so much again for joining us today. Enjoy your day with a lot of joy and peace.
