Morning Stretching Practice to Strengthen Back and Spine (20 minutes) | Qigong Daily Routine

We can do warming up.

Moving body to the left and to the right.

You can kneel down
your knees a little bit.

Feel your lower back and your shoulders.

Feel your feet moving.

And then open shoulders,
like ah you swim backwards.

Inhale.

Exhale.

Stretch the shoulders
and you lower down your knees.

Breathe in.

Out.

That's good.

You can look up and stretch
your elbows and then your palms.

We do reverse.

You may close your eyes and then
relax your head and your neck,

where you are moving.

Just warming up but
you can feel your body,

feel grateful you can move.

Go reverse.

Feel the morning mist
of the Deer Park Monastery.

Relax your toes,
your knees, and wrists, and fingers.

And then reverse.

And other leg.

And then reverse.

That's good.

Relax your hips and your waist.

Put your hands on your hips
then move circles slowly, breathe in.

Out.

Now go reverse.

That's good.

Two hands front of your chest.

Reach your body to the left, inhale.

Exhale, right.

In, twist also your toes.

In.

Out.

One hand cross your head, inhale.

Look in the back. Raise your toes up.

Exhale, release.

Stretch, inhale.

Exhale.

In.

Out.

In.

Out.

That's good.

Going to shake your hands.

You jump.

Release tensions from your elbows, hands.

Feel your feet on the ground.

Open your palms, inhale.

Exhale.

Bring your mind back to the body.

You feel your lower abdomen,
rising when you breathe in,

falling when you breathe out,

you feel two palms
front of your lower abdomen.

That's where you are pay attention to.

Feel your feet on the ground.

So we continue to do
the stretching, simple stretching,

with first four Integral Tai-Chi Qigong
to help you to circulate.

Remember your spine,
make your spine feel good,

but also open your tailbone
and your whole body with the shoulders

and move around with your two palms, okay.

So the first movement
we call the The Heaven.

Two palms together, like holding the ball.

Breathe in, on the left,
and then move back on the right.

Out.

Inhale.

Turn around, exhale slowly, okay.

You feel your— your shoulder,
your hands, moving

but at the same time
your knees and your feet, okay.

Exhale slowly.

Look at your hands moving, breathe in.

Out, look like the circle,
bigger and bigger.

Low-down your knees a little bit.

Feel your knees and your feet moving.

To left and to right.

Exhale, observe your two palms.

In, deep.

Out, slow.

In.

Out, lower your knees a little bit more.

In.

Out, one more time.

Inhale.

Exhale.

That's good.

Open your palms, in, deep.

Out.

Feel alive with the body,
you hear— listen to the birds singing.

Morning, fresh air, breathe in.

Breathe out, and smile to your body.

Okay.

The next is called The Frog.

Stand two legs
a little bit parallel to the body.

Natural.

Breathe in,
two palms together up, and jump,

and gently open your palms,
shoulders, out, bend down your knees,

and then you look through your two legs,
open your tailbone, okay.

Inhale, jump.

Open, exhale.

Bend down your knees,
look through your two legs.

In.

Out.

Aware about your lower back.

In.

Out.

Inhale.

Exhale, you lower down
your knees a little bit.

Bend down, and then
look through the two legs.

Easier, in, jump.

Out, feel your palms, shoulders.

In.

Out, go reverse.

Open your chest, inhale.

Jump, two hands close together this way.

Out, slowly, move front of your chest,

and then open from your chest,
okay, like a ? open.

Look down through your two legs.

Inhale, up.

Exhale, let it go.

In.

Out, bend down and look
through your two legs,

open your tailbone,
is very important to heal your lower back.

In.

Out.

In.

One more time.

Inhale.

Exhale, that's good.