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 Dịch Cân Kinh, Dịch Cân Kinh

— is like, er, 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 same time,

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 ten minutes, okay,

and then you can move up
to fifteen minutes, the next day

and 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 outdoor 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, um,

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 the Swing Hands.

Okay, so, so we can
do the cleansing breath.

Inhale, stand tall and raise up your heels,
stand by your toes, your hands, like that, hah!

In, hah!

Inhale, hah!

That's good.

Breathe in.

Out.

Stand solidly and relaxedly.

Take a moment to relax your heart,
relax your lungs and your belly,

look like you are embracing your heart,
embracing your body,

thank you to the body,

thank you to yourself,
for being there all your life.

Okay, so that's it dear friends,
thank you so much for joining us today,

remember to— you can
learn this exercise very simple.

It's Qigong, er, Swing Hands exercise,
we call the Dịch Cân Kinh,

so you can just, er, simply

gently swing your— your arms, ah,
your palms, your hands, back and forth,

and then standing by the barefoot and
you can get in touch with the Earth's energy,

but also your head will be look like
very free and very er, er, er, relaxed,

and, er, you can get your
shoulders relaxed and moving in that way,

um, you can make the body, like, er,
er, er, active and your body warm, okay,

and then offer a space to heal, okay,

to heal a lot of disease
and keep your health balanced everyday.

So, thank you again for joining us today
and hopefully see you next, er, video.

(slow piano music plays)

(sounds of birds and other wildlife)