Relax and Heal Lower Back (5 minutes)｜Qigong Exercise

Open your palms, breathe in, deep.

Breathe out, slow.

You bring your mind back to the body.

One more time, open your palm, relax.

Breathe in.

Breathe out.

You feel your your ancestors,
Thầy, practice with you.

Okay, so we can do warming up.

Um, move your body
to the left and to the right.

You can bend your knees a little bit.

One hand touch shoulders
and then other hand touch your lower back,

okay, like that.

Relax your waist and your hips.

Make a circle.

And we do reverse.

Remember when you move your body
you're aware your breathing,

but also to pay attention to the
action of your moving with mindfulness,

and feel happy right away,
because you can move your body, right.

Someday you cannot move your back.

That's good.

Inhale, relax and exhale.

Invite my mind
back to the body in the present moment.

And slowly when you practice like that
you relax the whole body.

And you feel your two palms.

Okay the third movement, number three,
we call the— our hand folded, body curving.

Hand folded, you holding together, and
two thumbs you cross together, hand folded.

So when I breathe in
I bend my head backward this way,

and then I leave my hands

until the middle finger touch the
centre of the my, uh, eyebrows, right here.

Okay, like that,
inhale, look up, and exhale,

I move forward, two knees straight,

and then I reach the ground,
fingers will touch the ground.

Can you do it?

Mmhmm.

If you cannot do it, it's okay.

You touch, uh,
stretch as far as you can, okay,

but you keep
your knees straight, your legs straight.

So, inhale, up.

Bend in the back.

And exhale, move forward.

Slowly, breathe in, up.

You can bend back further your neck.

And slowly breathe out,

you can bend further
and you can touch the ground.

So this movement can help you to
relax your lower back, you knees.

Inhale.

Exhale.

In.

Out.

Slower.

Inhale.

Exhale.

In.

Out.

One more time, inhale.

Exhale.

That's good.

Put your left palm inside
and right palm outside for the male,

and for the female you just do opposite.

For female you can put
the right palm inside, okay.

So you can massage your lower abdomen.

So every day
at the end of the Qigong session

I do at least few minutes
to do massage my body,

so that I feel
the love and the care to my body,

but also to, er, help to increase the
flow of the blood, the circulation, okay.

Do this often to, er,
make the digestive system stronger, okay.

Make your fist with two hands
and you can massage your lower back.

Go down two legs.

And go to front.

That's good.

Breathe in.

Out.

You put the right hand on your heart,
left hand on the lower abdomen.

Feel grateful to have body to practice.

Feel your heart, feel your lower abdomen.

Breathe in.

Breathe out.

Feel grateful to the body.

Feel grateful to the all internal organs.

So everyday I send love and care to them,

and I feel grateful to the body,
always have positive feelings,

positive thinkings,
positive energy to your body.

And your body will react
that kind of great energy.

Feel grateful to your legs,
Mother Earth,

feel ancestors in the body,
Thầy in the body.

And you can bring this kind of body,

body knows how to practice,
how to taking care, right.

And you bring Thầy and ancestors
in to the future, in beautiful way.

Breathe in.

Breathe out.

Smile.

Thank you. Thank you to your body, yeah.

Thank you dear friends.