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So, Dear Everyone, welcome back
to Qigong Meditation Channel again.
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Today in this video we will have, er,
10 minutes to practice Qigong together
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and we practice Qigong routine
for our hearts and lungs, okay.
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This routine will help you to, er, nourish
your heart and to strengthen your lungs.
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So, we will start by, er, warming up.
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So let us move your body
to the left and to the right.
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Warm up your whole body.
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So today I on the beach.
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It's beautiful, erm,
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it is summer is coming up,
so it's wonderful to practice, er, outdoors.
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You can massage your body
to the left and to the right.
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One hand touch shoulders and
other hand touch your lower back, okay.
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Breathe in.
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Out.
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And then one hands open.
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Inhale.
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Exhale.
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You look like
you are swimming backwards, okay.
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Breathe in.
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Out.
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In.
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Out.
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Bend your knees a little bit.
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Inhale.
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Exhale.
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That's good, and look up.
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Relax your elbows.
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And relax your palms, okay.
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Breathe in.
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Allow yourself to relax.
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You upper part with your body.
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Go reverse.
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That's wonderful.
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Close your eyes
and relax your head and your neck, okay.
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Go reverse.
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Put your hands on your lower back,
and you relax your lower back.
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Go reverse.
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That's wonderful.
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Stand by your one leg and relax your legs,
relax your elbows, reverse.
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Open your palms, breathe in.
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Out. Bring your mind
back to the body, in the present moment.
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You feel your two feet
on the ground, on the beach.
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It's beautiful on the Mother Earth.
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Feel your lower back,
feel your lower abdomen.
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Breathe in.
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Out.
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Relax your lower abdomen.
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Okay.
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So, the first movement.
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You can stand on two legs,
parallel together.
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We call the "Pulling the Arrow", okay.
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You can breathe in,
lift your hands up.
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Breathe out, you can turn to the left
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and you pull
one right hand, you pull this way,
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and other hand we will make the arrow,
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to pull three times
with your out breath, okay.
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One, two, three.
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And then inhale, hands up.
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And exhale, go down, okay.
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Breathe in, right side.
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Out, turn to the right.
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And you pull the arrow, one time,
kneel your knees a little bit,
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second time,
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third time for out breath, okay.
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Inhale, up again.
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Exhale, go down.
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Inhale.
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Exhale, pull one, two, three.
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In.
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Out.
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Inhale, right side.
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Exhale.
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In.
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Out.
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Allow yourself to
breathe out and let it go.
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Breathe in.
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Out, pull three times maximum:
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as long as your out breath lasts, okay.
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Out.
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Breathe in, hands up.
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Out, turn to the right,
one time, two, three.
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In.
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Out.
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One more time, okay.
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Inhale, turn left.
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Exhale, pull three times.
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In, hands up.
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Out, one more time.
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Breathe in.
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Out.
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Inhale.
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Exhale.
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Open the palms.
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In, up.
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Out.
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Feel your two palms relaxed,
feel your shoulders relaxed.
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Okay, so the next movement
we call the, er, "Releasing Fist", okay.
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Breathe in. You standing also
two legs parallel together.
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So, you breathe in, your hands up.
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And then when you breathe out, you turn
to the right, and you can punch "hah!", okay.
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And then inhale, another time.
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Hah!
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In, right, hah!
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In, hah!
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When you breathe out you release
all the air out and let it go, okay.
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Breathe in, right side.
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Hah! You make the fist, one hand punch,
and other hand move back like this way, okay.
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Inhale, left side.
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Hah!
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In.
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Hah!
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One more time on the left.
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Inhale.
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Hah!
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That's good.
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So we shake your hands,
and just jump a little bit.
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Allow yourself to relax the whole body,
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and release tension from your heart,
your lungs, and your whole body, okay.
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The next one, standing parallel together
two feet, open as wide as your shoulders again.
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We call the
"Hands Upwards and Backwards", okay.
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Breathe in, hands up.
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Stand by your feet, by the toes.
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Exhale, put your heels down.
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And then your hands down.
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Kneel your knees a little bit.
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And you stretch with out press
and raise your toes up, okay, like that.
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Inhale, up.
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Exhale.
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Allow your lower back
and your shoulders relax.
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In.
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Out.
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Inhale.
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Exhale.
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In.
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Out.
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One more time, inhale.
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Exhale.
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That's good.
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Open your palms, in.
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Out.
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I feel my feet, it's cooling,
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because the ocean,
the water run through my feet.
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You can do the
some massage movements together.
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Put your hands together
like a half-form okay.
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You can massage, erm, clicks
your, er, under wrists together, okay.
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You can clicks from, er,
six times until 100 times, okay.
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This one nourish your heart.
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Breathe in, out, naturally.
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And smile, offer smile to yourself, okay.
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This one you can do, er, every day.
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It's wonderful for your heart.
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That's wonderful.
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Put your (left) hand inside,
and right hand outside
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then massage your lower abdomen.
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Make the clockwise direction, okay.
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You can, er,
enjoy the fresh air on the ocean,
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the fresh air at the beach.
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And then massage two palms together.
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Then side by side.
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Then massage your face.
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Left palm inside on the lower abdomen,
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and the right palm, make, er, five fingers together
and click on your left chest, connection point,
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between your left shoulder and your left chest,
under the shoulder's bone, okay, right here.
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Click 20 times
and change to another side, okay.
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Allow your heart relax.
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This one nourish your heart.
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And then another side.
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On the right, er, shoulder,
under your shoulder's bone.
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Click 20 times, nourish your lungs
and make your lungs, er, healthier.
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That's wonderful.
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Open your palms, breathe in, up.
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Out, bring your mind back to the body.
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Relax the whole body.
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Then you can put one palm on your heart,
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and then other palm
on your lower abdomen,
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close your eyes,
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and feel your heart, feel your lungs,
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feel your all internal organs,
feel grateful to them.
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It's wonderful to recognise
that your body's alive
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and they working very hard every day.
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Offer a smile to yourself with gratitude.
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Smiling to your heart
and smiling to your lungs.
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Feel grateful to them:
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thank you for working very hard every day,
to nourish your body.
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Breathe in.
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Out.
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Inhale.
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Exhale.
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Feel grateful to the body,
feel grateful to the ancestors in the body,
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feel grateful to the Earth in the body
that's alive, and smile to them.
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Heal.
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So, Dear Friends, thank you so much
for joining us today and that's it,
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just only 10 or 15 minutes to practice
today, Qigong routine for heart and lungs,
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so thank you so much
for joining us today.
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Hopefully you enjoyed
and see you with the next, er, video.
