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 from ? Qigong,

and after that we will do some
movements from massage ? 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 ?.

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.

Breathe through our nose,

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

Inhale.

Exhale.

You, er, relax 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 ? back to the body,

to the movements that we are ?.

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, 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.

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 ? 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.