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So let us do the short warming up. Swing the body to the left and to the right. Gently kneel your knees a little bit. Lose your knees a little bit. Breathe in. Allow yourself to relax your shoulders, your knees, and your lower back. in from the left and stretch the left hand. Look in the back. Breathe in. Release it. Breathe out. In [snorts] out. Inhale. That's so wonderful. Open your palms. Breathe in deep. [snorts] Breathe out. Slow. Bring your mind back to the body. in the present moments and feel your two feet on the ground.
Two palms front of your low abdomen and that is where you focus your attentions at your lower dant lower abdomen. Feel grounded, relaxed and connect to the earth and you offer a gentle smile yourself to your body. So the next one we call the squats and uh draw the circle. Okay. Two legs open wider than your shoulders. Okay. Your two [snorts] hands from your low abdomen from here. Breathe in. You can uh move towards to your chest to the body towards to the face [snorts] and then reach up the sky and then you open your palms. Stretch this way. And then you breathe out. Let it go. Draw the circle with your two arms. Okay. You squash your body down. Lower down with your knees in this way. Okay. You can uh do as far as you can. Okay. Don't force
yourself. Breathe in up. [snorts] It's opening. So you allow yourself to draw the circle with your hands in. Circulate the energy to feel the energies. Go up your chest and let it go. Breathe out. Let it go. Relax the whole abdomen. Relax. In Feel your legs in. Feel your palms out I feel so good when I do these movements because allows myself to relax and let go. Let go all tensions and worries from my body. Allow myself to circulate the energy to be calm and be grounded. In [snorts] out. So, uh your breathing leads the movements. Okay? When you breathe slow and then your movement slower in deep [snorts] That's wonderful.
[snorts] Inhale. Allow myself to relax, release tensions from my shoulders, my back, Okay. So, you can do short massage movement. One palm, right palm on your lower abdomen, another palm outside. And then you can massage your lower abdomen. your breathment a little bit and move with a clockwise direction. Okay. Feel your belly. Improve your digress system when you do this one. Circulate the blood for your stomach. Massage your lower back and whole body and go down your two legs. Go to front. Go down. So you can do three rounds like that. That's wonderful. Breathe in. Raise your hands up.
Release tension. Let go all anxieties. Okay. From your body. In. [snorts] Breathe in. Deep [snorts] out. Slow. Bring your mind back to the body again.
