9:07
Move your body to the left and to the right. Breathing one hand touch your shoulder, your left chest over here. Another hand touch your lower back, okay? Breathing. Breathing, move to your left and right. Breath out. Left. Right. In. [snorts] Lower your knees a little bit. Relax your back. Relax your uh shoulders, okay? And then you will stretch your palm. Squash down your two uh knees, okay? Look like you are swimming backwards. Breathing in. Left hand. Breathing out, right hand. Smash to the body, in.
Out. Smash to yourself. In. Out. That's good. Look up. Breathing in and out. Allow yourself to relax your palms. Make a circle. [snorts] That's good. Close your eyes and relax your head. Want to do warm up already? Just very short, but you allow yourself to breathe and relax your body. So, right now you relax your neck. Move slowly. Breathing in. Out. Do reverse. That's good. One leg and then two hands. Relax all because of all relax all palms or toes.
You can imagine yourself first time you will stand by one leg. Do reverse. Relax all toes, all knees and all toes, all fingers. Another leg. Imagine yourself. Thank you that you can stand in by your legs. Do reverse. Ah, so wonderful. Open your palms, breathing deep. Ah, slow. Bring your mind back in the body. In the present moment. So, the first movement we call the squat and then draw the circle with your hands. Your legs like this. So, if you have knees pain, just don't uh don't move too low, but when you
can move low is better. Okay? But if you listen to your body. Your hands together from your lower abdomen. Breathing in, you move towards the sky. And stretch. Breath out, draw the circle, squat down, your back straight. Look down from your hands from lower abdomen in. Deep. Breathing through your nose, okay? Ah. Imagine your body. In. Allow yourself to follow the breathing. [snorts] The breathing in and then breathing out. Your breathing leads the movement, okay?
Inhale deep. Stretch maximum. Slowly your squats can lower. In. Smile to yourself. In. Feel lower abdomen. Feel your lower Out. Feel your shoulders. The two knees. In. Out. One more time. In. That's so wonderful. Open the palms. Inhale deep. Bring your mind back to the body. Feel your two feet on the ground. Feel alive with your body. Do smile to yourself. Smile to the earth. The next movement you call the open your chest, okay?
Wonderful. Help yourself to open your lungs and your heart. Breathing in. Left foot front. You open your chest and you in the back you touch by your toe in the back, right? Like that. Open maximum. Breathing out. Bring your hands back. Bring your left foot like that. Gently, in right foot front. Open maximum. Feel it to palm so soft and gentle in. [snorts] Slowly, you can find your own balance in. That's so wonderful. Breathing in, you stretch your palms up.
Turn around. Next one. Squats your legs but hurt your body. Okay? So, breathing in. Like this. You're You're standing your two legs uh like wide, okay? In and out. One hand up your shoulder, the other hand under your shoulder the other way. And then next time we will switch. Right? Okay. Breathing again, stand up. Out. [snorts] In. Ah. Heal your shoulders. Open your chest. Circulate the blood for your heart and your lungs. In. Offer this out a hook of love and peace.
Out. One more time. In. Out. That's so wonderful. Feel your heart. Feel your heartbeats. Smile to that. So you feel your abdomen breathing in deep. Breathe out slow. Okay. So the next one we call the releasing fist, okay? So you stand in your two legs parallel out together normally as a shoulder. And you when you breathe in deep, ready, your hands over here. And then you can punch to the right, okay? And you use your legs down this way. So breathe it in. And then Ha! To the right. Okay? Right hand to the right. And then next time the left hand to the left.
You get it? And then when you punch, one hand move forward to the left and the other hand back here, okay? And then that a little bit. When you punch, it's mean releasing all the stress from your lungs. Ha! Do like that, all right? In right. [snorts] Ha! In left. [snorts] Ha! In right. Ha! Louder! In left. [snorts] Ha! In Ha! [snorts] In Ha! In [snorts] Ha! In Ha! That's so wonderful. Shake your hands. And then just jump. Right now we can do the massage movements, okay? Left hand on your lower abdomen. And right hand on your outside.
Can move with a clockwise direction, okay? You feel your lower abdomen. You press a little bit. Help the circulation just better. Strengthen your internal organs. Strengthen your stomach. And then you see I love to massage my face. Right now my face get wet. It's okay. Breathe in, blow up. Out.
When you massage your face to circulate the all new all the cell of your skin. You feel more refreshed. in out And then, you massage your lower back. two hands lower and go to front. So, you can do uh three rounds like that. Two side your hands can strengthen your heart and your lungs. And also your arms as well. Left hand and right palms [snorts] holding together. And then, you breathing in and breathing out for three times, okay? Strengthen your palms. The same time to help yourself to uh rest your hands. Breathing in. out three times With your hands down, hold back. Also three times of breathing. And right hand left hand holding your right hand Breathing in and breathing out three times.
Feel grateful to your hands. So, we do the cleansing breath, okay? Breathe in. Raise your hands up. And then So, let go completely all the anxiety and stress tension down to the earth, okay? In. Raise your toes up. Wow, that's powerful. Open the palms. Breathe in deep. [snorts] Out. Slow. Bring my mind back to the body. In the present moment. When right palm put on my heart.
Left palm on my lower abdomen. You may close your eyes. And visualize yourself you offer a big hug to your own body. With Feel all internal organs working, alive, and very happy. You smile at your all internal organs with love and gratitude. Breathe in. Smile at your internal organs. Breathe out. Feel grateful. You feel grateful to your ancestors, spiritual and blood ancestor in your body. You accept them all in your heart, smiling to them.
Thank you for being there so that I am here. Feel grateful to Mother Earth. Mother Earth, where I am standing right now, I feel so grateful to the Earth, to the sunshine, to the warmness I receive, oxygens I receive. Without Mother Earth, I'm going to be here. Breathing in, recognize Mother Earth in me. Breathing out, smiling with gratitude. And then I offer great big smile to myself. Thank you, myself, for offer me the best, for showing up, for loving my own body. Practice very well to love my body, to care of my body, and heal my body. So, do you offer great big smile to yourself? When you open your eyes, look to your left, there's a friends over there for you, community over there. Look to your
right, there's a friends, beautiful, practice together. Thank you.
