Qigong Daily Routine for Stretching and Flexibility (20 minutes)

Dear Everyone, welcome back
to Qigong meditation channel again.

My name is Brother Insight,
er, Brother Man Tue.

Today in this video we will have,
er, daily routine to practice Qigong.

This routine will help us to,
er, to stretch our body

and to improve our flexibilities,

er, and notice our body
and improve our health.

(Bell sounds)

We have, um, three parts.

The first part
we will do warming up, right,

and after that well will have, er,

maybe three movements, er,
from integral Tai Chi Qigong,

and after that we will do some
movements from massage movement Qigong, okay.

So, uh, first first of all you can,
um, warming up, can, uh, move our body.

Yeah.

Our hand touch, er,
one hand touch shoulders,

another hand touch our lower back, yeah.

Inhale.

And exhale.

So that we relax our body,
the weather, the nature is so nice.

So we can move our body,

let go our worries, let go our thoughts.

Let go all anxieties and sorrows.

Inhale.

Exhale.

We kneel down a little bit,
kneel down our knees.

Relax our shoulders, lower back.

Then we open our shoulders, inhale.

Exhale.

Slowly bend down, in.

Out.

We breathe through our nose,

feel relaxed, feel our arms,
shoulders, feels our back.

Inhale.

Exhale.

You, er, relax our— our arms,
our palms, shoulders up here.

Look up, make a circle about our—
make a circle by our palms.

Inhale.

Exhale.

Reverse.

Okay, so the next is, er,
we close our eyes, relax our head.

During the time
that we do warming up, right,

we also enjoy our movements,
relax our body,

and bring our mind awareness back to the body,

to the movements that we are doing.

Reverse, and you feel really alive,
you feel good with the body.

Feel good, and at ease,
and in the present moment, right.

Next we will warm up
our low— our lower back, our— our hips.

Inhale.

Exhale.

With our palms on our waist.

Then we just move circle, slowly, inhale.

Exhale.

Feel good with our lower back.

Reverse.

Next we will move, make our hands, urm,
bend our, er, elbows front of our chest,

move to our left,
twist the body to our left,

twist the body to our right.

Raise our heel, er, standing by the toes.

Inhale.

Exhale.

In.

Move to your right, left.

You feel good with
your waist, and the chest, elbows.

Inhale.

Exhale.

Bring mind back to the body.

Relax our body,
feel good, on the Mother Earth.

You feel your feet
flat on the Mother Earth,

with the rising
and the falling from your abdomen.

Okay, are you ready,
so we— the first movement—

the first movement we will
practice today is The Heaven, okay.

So, uh, we'll use our two palms,
we will stand back, hold stance, okay.

Our two palms move to your right
and then move to your left.

Inhale.

Exhale.

In.

Out.

You aware about your moving,

your two palms, like a two palms,
um, holding the ball, right?

The Heaven.

And you get in touch
with the energy between two palms,

and then you move your spine,
look like your spine moving around, right?

Inhale.

Exhale.

You feel good, your body.

You kneels down a little bit,
you, uh, your knees bend down, right?

You inhale.

Exhale.

In.

Your body look like you move around
your— your spine.

In.

Out.

Hold stand to the left,
hold stand to the right.

In.

Out.

Feel your two palms.

Inhale.

Exhale.

That's good.

In.

Out.

Bring awareness back to the body again.

Relax our body.

So we shake our hands, yeah.

The next we will, er, we will do in
the movement's called The Frog, okay?

So we can inhale, we jump up.

We will, er, from your chest, right,
we will raise up your hands and jump up,

raise up your heels, right,

and you exhale, you open your palms,

slowly kneel down, you kneel your knees,

and then your hand go down here
to make the circle like the get the energy,

and your two, your eyes will look through
to two legs, okay,

look through, look through two legs,
to see the back,

and you actually, you can open, you see,
look like you open your tailbone, okay.

So, inhale, jump up a little bit.

Exhale, we open.

Look through two legs.

Inhale, jump.

Exhale, open.

Naturally, let go worries.

In.

Out.

Inhale, jump.

Exhale, open your two palms,
kneel down and look through two legs.

Open the tailbone.

In.

Out.

This one very good for your lower back.

Raise energy and freedom.

Exhale.

In.

Out.

Come back from your chest,
and you can reverse, inhale.

And you close your two hands,
your two palms, this way,

and you turn around,
front your face, okay, and your chest.

From the open, and you inhale,
inhale, jump again.

Exhale.

Open, kneel down, look through two legs.

In.

Out.

Remember to open your tailbone.

Inhale.

Exhale.

In.

Out.

One more time.

In.

Out.

That's good.

Inhale.

Exhale.

Slowly you can feel your body warm, right?

So the next we will do
is The, er, Butterfly, okay.

So The Butterfly is also very flexible

and help you to stretch and, erm,
to heal our lower back too, yeah?

So, when I breathing in,
I turn to our left side, yeah.

Inhale.

And exhale.

Move forward, inhale and look up,

and raise up my hands, my toes raise up.

And open, raise up and then open, right.

And inhale again, and exhale, yeah.

And I look down to the toes area,
look down to my toe, yeah.

And, um, my front leg's real straight.

My left leg, er, my
my back leg is, uh, square.

Yeah, a little bit.

So the whole, the weight, most the weight,
it will be in the back, here.

Yeah.

Then inhale again,
raise up my right leg,

exhale, I will stretch two hands,

stretch, my, uh, right leg in the back,
and I stand by the left leg.

I kneel down just a little bit.

I look down to the earth.

So, keep balance, right.

Inhale.

Exhale.

Yeah, so that is the movement,
okay, so we can restart again.

Inhale, go in.

Exhale, stretch out.

Hold stance, right.
Hold stance to our left.

Inhale, we stretch up.

Raise up, open.

Exhale, you stretch your palms face up.

Kneel down, you look down,
and you open your palms this way.

Inhale again, raise up the right leg,

your two palms will go this way,

and then slowly exhale,

we will stretch forward,
stretch your legs,

look down,
parallel to the earth.

Your knees are bent a little bit.

Inhale again, raise up, look up, open.

Exhale,
let your palms down, kneel down,

you look down to the earth,
to the toes, yeah.

Inhale, raise up your right leg.

Exhale, open.

Stretch.

In again, up.

Out.

In.

Out.

Stretch.

In.

Look up.

Open, out.

Do one more time.

Inhale.

Exhale.

Stretch your legs, your hands.

In, open.

and then out.

That's wonderful, okay, the right side.

Inhale.

Exhale, stretch.

Inhale, look up.

Open, exhale, down.

So you see right now,
my right leg will be in front,

my left leg will kneel down here,
so I will balance my two legs.

I make two legs strong, two palms face up.

Inhale, raise up left leg.

My hands go in this way,
and then I stand by the right leg. Inhale.

And exhale, stretch.

I look down, and keep
my— my body balanced.

Inhale again, open.

Exhale, stretch and open my palm.

I kneel down,

I look down to the earth,
and see my toes, right.

In, raise up left leg.

Out, stretch.

Keep body balanced, look down.

In.

Open.

And then out, stretch your palms
face up this way, kneel down, yeah.

One more time.

Inhale.

Exhale.

Good.

Inhale.

Look up, open.

Exhale, turn your palms,
your elbows, your arms this way, out.

That's wonderful.

Inhale.

Exhale. Feel good with my body,

I stretch my body,
and relax my body same time.

Shake, shake our hands, okay.

Right now we can do the
the Massage Movements, okay.

So we can massage our body,
massage our lower abdomen.

Relax body, feel good.

So when you massage your
lower abdomen, the dantian area,

it's good to feel
the warmth of your abdomen,

and let your digestion system,
erm, working well again.

Massage your palms.

Massage side by side.

The weather today is so good,
feels so fresh outside.

And then on the right side.

So we can massage our face.

From forehead, go down
in the back.

Inhale.

Exhale.

Massage forehead.

And then we can use our ten fingers
to brush massage our head.

That's good.

So we can, uh, make a fist by two hands,
and then you massage your back.

From lower back, go down, right,
and go to front.

And go down again,
and then go in the back.

So we can do three rounds like that.

So the next is we make,
um, five fingers together

and then we can massage to our,
er, left shoulders and, er, left chest.

There is, er, connection point right here.

You just press, um, er, twenty times.

You breathe, and you relax.

This one is very— is very good to, er,
relax your shoulders and your chest,

good for your heart,

and after twenty times
you can change to the right side.

Press for twenty times.

Okay, so inhale.

Exhale.

Relax body, feel good.

Feel relaxed.

Then slowly you can put one hand on our
hearts, another hand with our abdomen area,

to feel grateful to be alive,

feel gratitude to hearts, lungs,
stomach, spleen, all internal organs,

feel grateful to body,
thank you to body,

you send love and peace to— to your body.

Inhale.

Exhale.

So we can do the cleaning breath.

When you breathe in we will raise up our

raise up our hands and then
raise up our heel, and then exhale,

we can— we can
make the sound 'ahh'.

In.

Hah.

Inhale.

Hah.

One more time.

In.

Hah.

That's wonderful.

So thank you so much for, er,
joining us today dear friends,

um, that is the, er,
a Qigong routine today,

er, hopefully you can do for ten minutes or
even you make longer, twenty minutes or so.

And this routine you can practice
in the morning or in the afternoon, er,

depends on your time

and thank you so much again
for joining us today

and hopefully I'll see you
next time with the next video.