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So dear friends, welcome back to Qigong routine every day. So today we have morning Qigong stretching for balance. So let us enjoy our warm-up together. Move your body to the left and to the right. Breathing out. Remember your knees a little bit. One hand touch your shoulder, another hand touch your lower back. Breathing You may stretch your palms, your shoulders. Look like you are swimming backwards. Okay, in. Out. Bend your two knees. In. That's so wonderful. You may stand by one leg. And relax all fingers, your toes, your legs, your hands.
Reverse. Today is the weather in the morning so beautiful. Enjoy the birds singing, the sunshine. Another leg. Breathing Put your two hands on your lower back. And allow yourself to relax your lower back. Make a circle. Breathing That's so wonderful. You may open your palms and inhale deep. Exhale slow. Bring your mind back to the body. You may relax your body. Put your two palms in front of your lower abdomen. Feel your two legs. Feel your feet connected to the earth.
Okay. So the first movement today we do is the buffalo, okay? So you may uh um do with the left leg first. We will stand in your left. Breathing to push your hand forward to the left and drop. Breath out, you open your shoulder, your palms, your arms, okay? In. [snorts] Out. In. Out. Allow yourself to breathe naturally through your nose and release tension, okay? In. [snorts] Let it go all tension from your shoulders. Out.
Do reverse from your under your chest from here. In. [snorts] Look down to the earth and then come back. In. [snorts] One more time. In. [snorts] Out. Return to the right leg. In. Drop your hands, open your palms and your arms. Breath out. Inhale. Open your heart to enjoy the nature. Open your lungs to breathe in. Out. Feel your palms, feel your chest. In. Do reverse. In. [snorts] Out. That's so wonderful.
Open your palms and inhale deep. Exhale slow. Bring your mind back to the body. In the here and now. Next movement we call the crane, okay? Breathing your hands up and your left leg up. Okay? And breath out, you open your palms, stretch your palms and stretch your left leg at the same time, okay? To raise up your energy of freedom and stretch your body, okay? In. Right leg. [snorts] You keep your own balance. Out. Relax your body. Be mindful with your movement. And then you keep your own balance. In.
Out. It's so wonderful to stand by one leg. You feel that you can do it. And you feel so happy. In. Relax your palms, shoulders. In. [snorts] Out. One more time for the right leg. In. Open your palms, inhale deep. [snorts] Exhale slow. Relax your body. Release tensions, stress from the body. Allow yourself to breathe in and out with the energy of love and peace. Okay. So the next movement we call the butterfly, okay? I love this movement. Because this movement can help yourself to make your spine, your back feel great.
[snorts] So we can do from the left leg first. Whole stance to the left, okay? Breathing, move your hands backwards. Breath out, move your hands forward, look down to the earth, okay? Breathing, move your hands up and open. And out, cross your two palms. Face your palms up and you look down to your toes, okay? Your left toes. Bend your back in this way. Inhale, [snorts] you move your right leg up. Okay? Your hands ready from your hips. Out, you stretch your hands and your right leg at the same time. And in, move hand up. Open. And out, cross your hands and look down to the toes, okay? In. [snorts] Keep your own balance, okay? Out. In.
[snorts] Out. In. [snorts] Right leg we in front, okay? We'll be into the right. Breathe in. [snorts] Put your hands back. Breathe out. Move your hand forward. In. Move your hand up. Open. And out. Cross your two palms together. Look down to the right toes, okay? In. Left leg up. [snorts] Out. Move forward. Stretch your leg and your hands. In. Up. Open. Out. [snorts] Breathe in. Out. Stretch. In.
Hands up and open. Out. Cross your two palms. Look down to your right toes. In. [snorts] Out. One more time. In. [snorts] Out. That is so wonderful. [snorts] Open your palms. Breathe in deep. Out. Slow. Bring your mind back to the body. Okay? So, we can do the massage movement. One hand on your lower abdomen, another hand outside. [snorts] You can massage your lower abdomen with the clockwise direction. Breathe in. You press your lower abdomen a little bit.
[snorts] I help yourself to uh circulate the blood energy from the lower abdomen. Keep your stomach healthy. And then massage your two palms together. [snorts] And then you can put your two palms on your face. Massage your face. Breathe in. Refresh yourself. Allow yourself to release tension from your face. And then you can massage your lower back and your legs. Breathe in. Out. Then go down to your legs. And go to front. So, you can do three, four rounds like that. [snorts] That is so wonderful. And then you can massage your two arms.
Massage your arms and uh keep your arms healthy, but at the same time to make your heart and lungs healthy. The other hand. Breathe in. Raise your hands up. [snorts] Stand by your toes. Out. Okay? Release tensions and let it go the whole stress and anxiety from the body. Inhale. Out. In. Out. [snorts] Open your palm. Breathe in deep. Out. Slow. Bring your mind back to the body. Right palm on your heart. Left palm on your lower abdomen.
You may close your eyes. And take few moments to feel your body. Embrace your body with love. Peace and joy. Feel grateful to your internal organs. Your whole body. Being alive. Feel so grateful. Feel grateful to your body. Feel grateful to yourself. You recognize your ancestors in your body. Your blood ancestors, your spiritual ancestors. And you feel grateful to them. Thank you But make yourself possible present in the here and now. So, you can feel your ancestors in your body. In your mind. Accept them as they are.
And smile them to them. Smile to them with love, gratitude. Breathe in. Feel grateful to the mother earth. Mother earth and where you are standing right now. Offer you altitude, the space that you can stand, you can breathe, you can smile, you can practice. So, breathe in deep. Breathe out slow. Feel grateful. Smile to the earth. And then you can smile to your own self. Smile to your body. Okay? With love and compassion. [snorts] Okay, you may open your eyes. So, dear friends, thank you so much for joining us today. So, enjoy your day with a lot of joy and happiness for yourself and for your family, okay?
