Qigong Daily Routine: Swing Hands Exercise (15 minutes)

Dear Everyone, welcome back
to Qigong meditation channel again.

Um, so today in this video I will share with you the Qigong, er, swing hands exercise.

So, er, this very simple Qigong for those of you who cannot practice and doing a lot of, er, movements and, um, you recover from your sickness.

So, er, in this— this, er, Qigong will help you to maintain a good health and heal a lot of disease.

(sound of the bell)

You can find, er, yoga mat and, er, stand by your bare foot, okay, so you can stand on that, and feel comfortable with your body.

You can stand your two feet, er, parallel together with your shoulders, okay, and offer some times and space, erm, to breathe and to relax.

You can put two hands, erm, parallel with your body like this, and then you feel your body.

Inhale, you open your palms to breathe.

Exhale, feel your energy, feel the relaxing energy.

Then you can put your two hands parallel with the body.

You loose your body a little bit.

Okay, in order to practice this movement
you, er, you can stand barefoot

and then your toes, okay, your—
all the toes will, er, move inside a little bit

and then a little bit tense— you tense your toes,

and then you gently lift up your hands, front of you,
right, lift your hand front of you, naturally,

so your, er, all fingers will,
er, open naturally like this,

you lift up as your chest,
and you breathe in-out naturally,

and then from here you just swing,

you just wave down in the back
and then go up again.

So we call swing, er, er, hands, okay.

Or, in— in Vietnamese we call the ?
— heaven, er, hands, er, swinging, or hands waving, okay.

So, you breathe in and out,
naturally from your nose,

and then you can count
maybe from one to ten,

and then until hundred times,
and then you can go to 1000 times,

so anybody you can start with
the safe— start with 1000 times,

so, er, about ten minutes

or if you don't have, er, that much, er, time
you can do just five minutes,

about 3 or 5000, okay.

So let us start it.

One, two, three— so your hands
move, uh, at your chest.

Go down, and then you move down,
and then naturally you go up,

and then swing down,
you body stand like a tree okay.

Rooted on the Earth,
with your hands like a—

you pull your hands up
on the— on the space.

Your hands very naturally like that.

And your hands like a swinging—
swinging up and down, back and forth.

So you can count, again, one, two, three,
four, five, six, seven, eight, nine, ten, eleven.

So you breathe through
your nose, naturally like that,

and then your shoulders moving,
and your hands

and also you feel a little bit— little bit like a—
you work out with your shoulders and your hands and palms,

and you just stand naturally like that,

later on you feel a little bit tension
and tiredness with your two legs,

but it's okay, it's fine.

Even you can sweat,
and make your body warmer.

Swinging hands exercise.

So you can count one or 2000 times,

and you breathe in and out
through your nose naturally.

You don't need to go anywhere,
you just stand and move.

Two... five, six, seven, eight, nine, ten...

twelve, thirteen, fourteen, fifteen, sixteen,
seventeen, eighteen, nineteen, twenty,

twenty two, twenty four,
five, six, seven, eight, nine.

If you want to count naturally
from one to 1000 times,

or even you just, er, you should put
the clock in the house in front of you so you can see, okay,

just, er, swing hand like this
for, er, ten minutes, okay,

and then you can
move up to fifteen minutes,

then next day then you can do
up to thirty minutes more, yeah, also.

Offer— offer a gentle smile, aware your—

right now you can feel your
all fingers, shoulders, working a lot,

your two legs, stable, on the ground and
stand like a tree, okay, rooted to the Earth.

Your hands like a swing,
swinging back and forth, shoulders.

Your hands feel nice and relaxed.

You breathe in and out
through your nose and feel naturally,

the air coming in and going out too
through your nose.

There is nothing to worry about,

so you can pick— you can practice
this exercise indoor or outdoor ?,

standing on the ground, on the grass,
on the sand, on the ? yoga mat,

on the yoga mat, um,
front of your house,

or in the back of your house,
so you can enjoy the nature at same time.

And you can breathe the fresh air.

So this exercise is very good for—

some of you may recovering, er, energy and
recovering health from hospital

or you can't stand, er, you can't walk very far,
you cannot do a lot of exercise.

This simple exercise you can do anywhere,

in your house, in the garden,
or even just in your living room, okay.

So slowly, your hands moving a little bit faster
but also you feel stronger in a way.

Naturally, swing back and forth.

You feel your ten fingers,
all fingers get tense.

At same time you can
feel that tensions and relieve it.

So slowly you can
move back and forth until you stop.

Inhale, open your palms.

Exhale.

Put your two palms down, parallel.

Close your eyes gently, then we shake,

we shake your all fingers
and your hands, relax your hands.

After your practice this exercise, just about 10 minutes and, er, just only start with 1000, er, 1000 swinging, 1000 times, so, you can feel your— your— your shoulders and your hands like a little bit tiring, yeah, and then you can get tension with your— your all fingers, okay, but you can just shake— shake and then release tensions and then release your, er, legs.

Shake your— your— your foot.

Inhale.

Exhale.

That's wonderful.

Then you can massage your two hands.

So you can apply this exercise in the morning before breakfast, okay, or in the afternoon, in the evening, er, before dinner, un, but if you have more time or you— you cannot make it, you can— you can do through the days okay, like, er, during the break times, even office working time.

You just stop and take a moment
to relax, about 5 or 10 minutes,

to do this exercise, okay, um,
the Qigong Swing Hands.

Okay, so