5-Minute Qigong, The Tiger: Stretching for Upper Back and Spine

Repeat, breathe in

Out

One hand the shoulder,
and another hand touch your lower back

Feel wonderful to move your body

Inhale

Exhale

In

Out

Stretch your shoulders, look like
you are swim backwards, inhale

Exhale

Stand, load your two knees

In

Out

That's good

Stand on one leg,

and you can relax
your hands, your wrists

and your knee, your toes, okay?

In reverse

That's wonderful, and other leg

Now reverse

That's wonderful

And open your palms, inhale deep

Exhale slow, bring your mind
back to the body, in the here and now

You can feel your two feet
on the ground, on the Mother Earth

You feel alive with your whole body

You feel your abdomen rising
when you breathe in,

You abdomen is falling
when you breathe out,

and you release all tensions

Okay

Stand your two legs,
er, parallel together,

Breathe in

Cross your two hands together
and face your palms up

Look down to the earth, okay

Breathe out, you jump

and holding your hand together,
breathe in, turn to your left

And your hand,
holding together, and stretch up

Breathe out,

you move your hands down
and two elbows close your ears,

hold stand to the left, okay

Look down to the earth

Breathe in again,
your hands inside and stretch up

Breathe out,
stand up with the center, okay

And two, er, two hands close your ears

Breathe in, turn to the right

Look up, breathe out,
move down, look down to the earth

Inhale inside, stretch up, exhale, center

In, jump

And out

Now that's wonderful

Okay, inhale, look down

Exhale, jump

Inhale from the left, stretch up,

Exhale, move down to the earth,
look down to the earth

Inhale

Stretch up again

Exhale, center

In, another side

Out, move down

In, up

Out, center

In, jump

And out

One more time, inhale

Exhale, jump

Inhale from the left, stretch up

Exhale, move down

In from the side, and stretch up

Out, center

Inhale from the right, stretch up

Exhale, move down

Inhale, stretch up

Exhale, center

In, jump

Out, come back

That's wonderful

Inhale, two hands up

Exhale, bring your mind back to the body

Relax your body

And feel your shoulders relax

You feel your two palms relax

You feel your two legs, also relaxed

And now you can do massage movements, okay

You feel your low abdomen

You can, er,
move with a clockwise direction

And then you can, er,
press a little bit

to help yourself circulate the blood
and chi of your low abdomen, your belly,

help your food digest better

And after that two hands
massage together, until you feel warm

And then, side by side,
okay, on the back of your left palm

And then right, right hand

And then you can put your hands
on your face, and massage your face, okay

(Breathes out)

(Breathes out)

(Breathes out)

(Breathes out)

Ah, that's wonderful

You can massage lower back

Two hands, in your lower back

And go down to your two legs

And then front

Go down again

Going in the back

You can do three rounds like that

That's wonderful

So you can do cleansing breath

Inhale, hands up, and stand by your toes

Exhale, you can say "hah"
to release tension, okay?

In

Hah

Okay, breathe in, stand up

And hah

One more time, in

Hah

That's wonderful

Open your palms, inhale deep

Exhale slow