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.

Open your palms, breathe in, deep.

Out, slow.

Slowly you can feel

your in breath and out breath
naturally is deeper and then slower,

naturally like that,

and you feel your breath
calmer and more relaxed.

Okay, shake your hands.

Jump, and release all tensions, from
your shoulders, your chest, and your legs.

Okay, next one we call The Tiger, okay.

Breathe in, two hands cross down
and face palms up, okay,

look down to the earth.

Exhale, jump.
(Sound of hands clapping together.)

Holding hands together,
breathe in from your left, and stretch up.

Out, two hands, elbows close to ears, and
look down, hold stand to the left, okay.

Inhale from inside, stretch up.

Exhale, centre.

Inhale from the right side, in, look up.

Out, stretch and look down,
look down to the earth.

In, up.

Out, centre.

In, jump.

And out.

You can find out that The Tiger can strengthen
your neck and your head at same time,

but at same time to make your spine
straight ahead, and then go up,

so your— your neck and your—
is very good, see it, your neck and your spine.

Your— your spine and your lower back will
stretch and strengthen your artery,

strengthen your back
and your upper back, okay.

Breathe in, stretch two hands,
look down to the earth.

Out, jump.
(Sounds of hands clapping.)

Inhale, up, left.

Out, go down, look down to the earth.

In, stretch up.

Out, centre.

Inhale, from the right.

Exhale, move down, look down to the earth.

In, stretch up.

Out, centre.

In, jump.

Out.

Inhale.

Exhale.
(Sound of hands clapping together.)

Inhale from the left, stretch up.

Exhale, down.

In.

Out, centre.

Inhale on the right.

Exhale, let it go, down.

In.

Out.

In.

Out, that's good.

Breathe in, stretch your two hands up.

Turn around, out.

Let your body rest,
hopefully your shoulders relax,

your spine relaxed,
your neck relaxed.

Mmm hmm, shake your hands.

Release all worries and tensions from
the body, don't forget to smile, yeah.

The next movement we call The Crane.

Breathe in