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In.
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Out.
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You see.
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Relax your lower back.
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Relax your shoulders.
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Good, and then slowly
stretch your shoulders, inhale.
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Exhale, bend your two knees
square down, like you are swim backwards.
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Swim backwards, inhale deep.
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Exhale, relax your palms,
shoulders, and your chest.
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In.
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Out.
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Stand by one leg, and then relax your
hands, fingers, your knees, and your toes.
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You can be a balance.
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Go reverse.
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Make a circle by two, er, wrists,
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and another circle
by your feet, by your toes, you see it?
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Ahh, so wonderful,
another one, another leg.
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Relax your wrists, toes,
your fingers, and your knees.
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Reverse.
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Breathe in.
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Out, you breathe through your nose,
and relax your whole body.
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Looking, and you put your two hands
in front of your lower abdomen.
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You loose your knees a little bit,
close your eyes, breathe in.
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You feel your lower abdomen rising,
breathe out, your lower abdomen falling.
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Close your eyes,
but you can feel your lower abdomen.
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Breathe in, rising.
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Out, falling.
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The next one is, erm, The Butterfly.
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From the left, breathe in,
left legs huh, we use the left leg front.
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Breathe in, go in the back,
out, move forward, okay.
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In, up, open.
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And then out,
you cross your two palms face up,
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and you look down to your toes,
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so your— your— your eyes look down to
your toes, and your toe up this way, okay.
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Front leg, your left leg, will be straight.
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Your— your— your
back leg should be square.
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Look, square now, okay,
and then you can feel this area, okay.
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Breathe in, right leg up,
ah, this is a good part, okay,
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balance yourself, out,
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we stretch your hands and legs at
same time, look down to the earth, okay.
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Inhale, up.
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Open.
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Exhale, cross your two hands,
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look down to your toes again,
rest, and let it go.
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Okay, breathe in deep.
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Two hands inside, ready.
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Out, stretch your hands
and your legs at same time,
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look down to the earth.
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Inhale, up.
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And exhale,
letting go all tensions and worries,
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feel your lower back.
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One more time, inhale deep.
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Exhale slow and stretch,
balance your whole body.
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In, up.
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Open.
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Out.
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That's good, and other side.
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Right leg in front.
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Inhale, go back.
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Exhale, front.
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In, up.
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Open.
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Out, cross your two palms,
look down to your right toes, okay.
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Inhale, we will lift up your left leg.
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Exhale, stretch your left leg
and your hands at same time,
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look down to the earth.
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In, look up.
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Open.
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Out, cross.
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Inhale, we will lift up your left leg.
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Exhale, stretch your left leg
and your hands at same time,
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look down to the earth.
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In, look up.
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Open.
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Out, cross.
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One more time, inhale.
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Left up.
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Exhale, stretch.
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In.
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Open.
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Out.
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That's wonderful.
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Breathe in, stretch your hands up.
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Turn around.
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Out.
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You feel your shoulders relaxed,
your chest relaxed, and your legs relaxed.
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One hand inside, another hand outside.
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And then you can massage
your lower abdomen, ready for dinner, heh.
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So when you have, ah,
trouble for digestive system
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you can massage your abdomen often,
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so we massage with clock-way, okay.
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Press a little bit,
and feel love and care,
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and chi from your two palms
will penetrate into your abdomen,
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circulate the chi and blood,
lower abdomen.
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And then two hands,
massage until you feel warm.
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In the back you see me well? Yeah.
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Okay, side by side,
offer a gentle smile to your hands,
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thank you my hands
for being there, wonderful.
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I see my hands still mmhmm young.
(slight laugh)
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Still happy.
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And then you put on your face, okay.
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You can massage
a little bit gentle, breathe in.
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Out.
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Close your eyes, inhale.
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Exhale.
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Two hands, massage your lower back.
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So, from your lower back
go down to your two legs,
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and then go to front, right,
and go down again, and go in the back,
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so we can do three rounds like that.
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So, raise your hands up.
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Stand by your toes, ready.
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Let it go. Inhale deep and then 'hah'!
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We call the Cleansing Breath.
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Okay, in.
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Hah!
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Louder! Inhale.
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Hah!
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One more time, in.
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Hah!
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That's powerful.
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Breathe in, relax your whole body.
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Out, release all insanities
and stress from your body.
