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So, dear friends, welcome back to Qigong meditation channel again. So, this morning we have 10 minutes to practice Qigong for shoulders and back, okay? So, let us do a short warm-up. [snorts] Move your body to the left and to the right. Bend your knees a little bit. Breathe in. Out. Look like you are swinging your body to the left and to the right. In. Relax your shoulders. Relax your lower back. So, you may close your eyes and relax your neck. And put your two hands on your lower back, okay? On your hips, and then allow yourself to rotate and make circle with your lower back, okay?
Breathe in. Allow yourself to release tensions from your lower back, your hips, and then you can imagine yourself That's so wonderful. Open your palms. Inhale deep. [snorts] Bring your mind back to the body. Exhale slow. Release tensions from the body. You may close your eyes and feel your breathing. Feel your body in the here and now. Connected to the earth by the two feet. Relax your palms. Feel your lower abdomen rising when you're breathing.
Lower abdomen is falling when you breathe out. And you allow yourself to relax and release tensions from the whole body. So, the first movement we call the circle arms, okay? Stand in your two legs parallel together. Open your two feet as wide as the shoulders. Breathe in. Raise your hands up. Breathe out. Move your hands down from the left. Keep your knees straight. You can reach your hands as far as you can, okay? Breathe in. Up. Again, from the right. And then you reverse. Out. Slowly, you can make circle bigger and bigger, okay? Allow your lower back to relax.
Breathe in. Up. Feel your hands. You reverse. Out. Relax your shoulders and your arms. Out. Let it go. Release tensions down to the earth. In. Go down. Out. [groaning] Relax your palms. Relax your shoulders. Out. Relax your lower back. And then Out. Open your palms. In. Relax the body. Out. Allow your shoulders to relax. Your chest relax. Your lower back relax. And then you can smile to yourself. This is a wonderful moment.
I am alive. And I allow my body to relax. Enjoy my life. Okay? So, the second movement, we call the bending the lower back, okay? Your thumb and index fingers put in this together, okay? And then you may put on your lower back, all right? Like that. [snorts] And then when you breathe in, you bend your neck backwards, okay? Breathe out, you bend your head forward, your neck forward. You keep your hands like that on your lower back. You get this your support. So, you look down to the earth to reach as far as you can, okay? In. Relax your neck. Relax your chest and your lower back, okay? In. Allow yourself to move slowly as you can. Support your back and support your neck, okay?
One more time. In. That's so wonderful. Open your palms. Breathe in deep. [snorts] Out. Slow. Okay. And then you can massage your two arms together. You can put uh your two hands like this way. You touch your in the back of your hand with your lower back, okay? You can massage up and down like this. Bouncing your toes, your feet a little bit. Yeah, your feet is like a loosening a little bit. To support and massage your lower back, okay?
This one is wonderful to release the pain of your lower back. But at the same time, to release tensions. That was wonderful. And then you can massage your lower back. The whole body, lower back, and go down to your two legs and go to front. You click like do three rounds like that, okay? Ah, it's wonderful. Inhale, deep. Open the palms, breathe in, deep. [snorts] Out, slowly bring your mind back to the body. Then you put your right hands on your heart. Left palm on your lower abdomen.
Close your eyes and allow yourself to embrace your body with love and gratitude. Feel your heart, feel your body, feel your all internal organs. Recognize them and feel a lot of gratitude and love. Send those energies to them. Feel grateful to your body. Feel grateful to your ancestors in your body. Feel grateful to your mother earth in your body. Father sun above your head. that gives you a condition to be alive, to be on Earth.
Breathe in, feel grateful. Breathe out, smile. Okay, so you may open your eyes. So, dear friends, thank you so much for joining us today. Hopefully, you enjoy it. And see you with the next uh Qigong practice, okay?
