10-Minute Qigong Routine for Heart and Lungs

So, Dear Everyone, welcome back
to Qigong Meditation Channel again.

Today in this video we will have, er,
10 minutes to practice Qigong together

and we practice Qigong routine
for our hearts and lungs, okay.

This routine will help you to, er, nourish
your heart and to strengthen your lungs.

So, we will start by, er, warming up.

So let us move your body
to the left and to the right.

Warm up your whole body.

So today I on the beach.

It's beautiful, erm,

it is summer is coming up,
so it's wonderful to practice, er, outdoors.

You can massage your body
to the left and to the right.

One hand touch shoulders and
other hand touch your lower back, okay.

Breathe in.

Out.

And then one hands open.

Inhale.

Exhale.

You look like
you are swimming backwards, okay.

Breathe in.

Out.

In.

Out.

Bend your knees a little bit.

Inhale.

Exhale.

That's good, and look up.

Relax your elbows.

And relax your palms, okay.

Breathe in.

Allow yourself to relax.

You upper part with your body.

Go reverse.

That's wonderful.

Close your eyes
and relax your head and your neck, okay.

Go reverse.

Put your hands on your lower back,
and you relax your lower back.

Go reverse.

That's wonderful.

Stand by your one leg and relax your legs,
relax your elbows, reverse.

Open your palms, breathe in.

Out. Bring your mind
back to the body, in the present moment.

You feel your two feet
on the ground, on the beach.

It's beautiful on the Mother Earth.

Feel your lower back,
feel your lower abdomen.

Breathe in.

Out.

Relax your lower abdomen.

Okay.

So, the first movement.

You can stand on two legs,
parallel together.

We call the "Pulling the Arrow", okay.

You can breathe in,
lift your hands up.

Breathe out, you can turn to the left

and you pull
one right hand, you pull this way,

and other hand we will make the arrow,

to pull three times
with your out breath, okay.

One, two, three.

And then inhale, hands up.

And exhale, go down, okay.

Breathe in, right side.

Out, turn to the right.

And you pull the arrow, one time,
kneel your knees a little bit,

second time,

third time for out breath, okay.

Inhale, up again.

Exhale, go down.

Inhale.

Exhale, pull one, two, three.

In.

Out.

Inhale, right side.

Exhale.

In.

Out.

Allow yourself to
breathe out and let it go.

Breathe in.

Out, pull three times maximum:

as long as your out breath lasts, okay.

Out.

Breathe in, hands up.

Out, turn to the right,
one time, two, three.

In.

Out.

One more time, okay.

Inhale, turn left.

Exhale, pull three times.

In, hands up.

Out, one more time.

Breathe in.

Out.

Inhale.

Exhale.

Open the palms.

In, up.

Out.

Feel your two palms relaxed,
feel your shoulders relaxed.

Okay, so the next movement
we call the, er, "Releasing Fist", okay.

Breathe in. You standing also
two legs parallel together.

So, you breathe in, your hands up.

And then when you breathe out, you turn
to the right, and you can punch "hah", okay.

And then inhale, another time.

Hah!

In, right, hah!

In, hah!

When you breathe out you release
all the air out and let it go, okay.

Breathe in, right side.

Hah! You make the fist, one hand punch,
and other hand move back like this way, okay.

Inhale, left side.

Hah!

In.

Hah!

One more time on the left.

Inhale.

Hah!

That's good.

So we shake your hands,
and jump a little bit.

Allow yourself to relax the whole body,

and release tension from your heart,
your lungs, and your whole body, okay.

The next one, standing parallel together
two feet, open as wide as your shoulders again.

We call the
"Hands Upwards and Backwards", okay.

Breathe in, hands up.

Stand by your feet, by the toes.

Exhale, put your heels down.

And then your hands down.

Kneel your knees a little bit.

And you stretch with out press
and raise your toes up, okay, like that.

Inhale, up.

Exhale.

Allow your lower back
and your shoulders relax.

In.

Out.

Inhale.

Exhale.

In.

Out.

One more time, inhale.

Exhale.

That's good.

Open your palms, in.

Out.

I feel my feet, it's cooling,

because the ocean,
the water run through my feet.

You can do the
some massage movements together.

Put your hands together
like a half-form okay.

You can massage, erm, clicks
your, er, under wrists together, okay.

You can clicks from, er,
six times until 100 times, okay.

This one nourish your heart.

Breathe in, out, naturally.

And smile, offer smile to yourself, okay.

This one you can do, er, every day.

It's wonderful for your heart.

That's wonderful.

Put your (left) hand inside,
and right hand outside

(ed: females do opposite),
then massage your lower abdomen.

Make the clockwise direction, okay.

You can, er,
enjoy the fresh air on the ocean,

the fresh air at the beach.

And then massage two palms together.

Then side by side.

Then massage your face.

Left palm inside on the lower abdomen,

and the right palm, make, er, five fingers together
and click on your left chest, connection point,

between your left shoulder and your left chest,
under the shoulder's bone, okay, right here.

Click 20 times
and change to another side, okay.

Allow your heart relax.

This one nourish your heart.

And then another side.

On the right, er, shoulder,
under your shoulder's bone.

Click 20 times, nourish your lungs
and make your lungs, er, healthier.

That's wonderful.

Open your palms, breathe in, up.

Out, bring your mind back to the body.

Relax the whole body.

Then you can put one palm on your heart,

and then other palm on your lower abdomen,

close your eyes,

and feel your heart, feel your lungs,

feel your all internal organs,
feel grateful to them.

It's wonderful to recognise
that your body's alive

and they working very hard every day.

Offer a smile to yourself with gratitude.

Smiling to your heart
and smiling to your lungs.

Feel grateful to them:

thank you for working very hard every day,
to nourish your body.

Breathe in.

Out.

Inhale.

Exhale.

Feel grateful to the body,
feel grateful to the ancestors in the body,

feel grateful to the Earth in the body
that's alive, and smile to them.

Heal.

So, Dear Friends, thank you so much
for joining us today and that's it,

just only 10 or 15 minutes to practice
today, Qigong routine for heart and lungs,

so thank you so much
for joining us today

and hopefully you enjoyed
and see you with the next, er, video.