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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 and we practice Qigong 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, it is summer is coming up, so it's wonderful to, er, practice 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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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 wondefull.
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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 and you pull one right hand, pull this way, and other hand we will make the arrow, 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, second time, 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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