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So dear everyone welcome back to Chikong meditation channel again. So today we have a morning chong stretching practice together and today we will stretch for uh flexibilities help to strengthen our upper back our spine. Okay let us um do the short warm up. Move your body to the left and to the right. Breathe in. out. You can bend your knees a little bit in. [snorts] Relax your shoulders. Relax your door back. So, you can stretch your palms and your shoulders. Breathe in. out to look like you are swimming backwards. Okay. Bend your two knees or legs.
Relax your palms in. Out. Relax your shoulders. That's so wonderful. So you can look up and you form your two palms like a heart form. You rotate the circle together to allow your elbows, your arms to relax. You can stand by one leg and then you can uh relax your knees, your hands, your toes It's so wonderful that you can stand by one leg and you allow yourself to relax your legs and your hands reverse and put your hands on your lower back. Then you can rotate. Make a circle allow your ways your lower back to relax. Okay. Gently in reverse. That's so wonderful. Open your palms. Inhale deep.
[snorts] Exhale slow. You bring your mind back to the body in the present moment. Close your eyes and feel your breathing your belly breathing. When you breathe in, you feel your low abottoman is rising. When you breathe out, you feel the lowman is falling. And you relax our whole body. Feel two feet on the ground connected to the earth. Relax your two palms. Relax your shoulders. This morning is so wonderful. I can hear the birds singing. It's very calm and peaceful. Okay. So the first movements we call the tiger. Okay. So this one wonderful for our upper back and our spine. Standing [snorts] your two legs parallel together
as wide as the shoulder. Okay. Breathe in. You cross the two palms together. Look down to the earth. Face your palms up. Okay. Breathe out. You jump holding your two hands together. Turn to the left. Breathe in again. [snorts] Stretch your hand up from the left side. Out. Move down. Look down to the earth. Your elbows close your ears. Okay. In and push up again. Ah. Go to a center. Stand solid and tall. [snorts] Breathe in again. Turn to the right and stretch up. Out [groaning] Out. Turn to the center. There you go. In. Jump. [snorts] And out to release tension from the shoulders.
Okay. Inhale. Cross the two palms. Exhale. Jump in from the left. Stress up. Out. Center. Stand tall. [snorts] In from the right. Stretch up. ah center in jump [snorts] out let it go. Release tension from your spine. Inhale. Exhale. Pull the left in. Stretch up. [snorts] A. In [snorts] a in jump, [snorts] open your palms. Breathe in deep. Slow. Relax the body. to these tensions on your shoulders, your back. Okay. So, the next moment you call the dragon. Okay. Standing two feet together.
Breathe in. Join the palm together. Lift your hands up this way. Out to left. In right. Out. Cut left. In. Cut right. Out. Jump down to the left. Look in the back. [snorts] Inhale up. And then [clears throat] left. Turn. Exhale. Turn right. In. Cut left. Out. Drop down to the right. In. Point left. You bend your knees a little bit out. Right. In porn left, right in left. Ah, right. In center out, [snorts] jump. Very well. Breathe in. [snorts] Up. Oh, the left in right [snorts] out. Cut left in. Cut right out. Ch down to the left. Look in the back. In. Up again. Left. [snorts] Out. Cut. Right. In. Left. Out. Drop
down to the right. In [snorts] left out. a in center [snorts] out. Jump. Let it go. Breathe in. Up. Hands up. Out. Left. In. [snorts] Out. Exhale. Good. In. Good. Out. In. Left. Out. In. [snorts] in center out jump let it go. You can put your left palm on your lower abdomen, right palm outside and then you can massage your lower abdomen. Okay? You move the clockwise direction.
[snorts] You press a little bit. Breathe in. Out. Have yourself to circulate the blood for your stomach, your belly, your abdomen. you can massage your lower back. Go down your two legs. Go to front. Then massage the two hands together, two arms. [snorts] Another hand. [snorts] That's so wonderful. Breathe in. Raise your hands up. Stand by the toes. Out. [snorts] Okay. Let it go. Release tension from the whole body. In. [snorts] Breathe in. Open your palms. Deep [snorts] slow release tensions from the whole body. Put your spine, your back, your shoulders. And [snorts] then right palm on your heart, left palm on your lower abdomen.
You can close your eyes and feel your body. Imagine you offer a big hug to yourself. with love, with peace and gratitude. Breathe in. Ah, you feel your heart, you feel your lungs, feel your all internal organs alive, still working properly, working normally, and you feel so wonderful. So feel grateful to your internal organs. You send love, compassion, gratitude to your internal organs. Smile to them. Feel grateful that the body is alive. Feel happy to be alive. grateful to your ancestors in your body, blood ancestors and spiritual ancestors that create the conditions for you to be
here to be you to have this body. Breathing in feel grateful to your ancestors. Breathing out your smile. Feel grateful your mother earth the bursting in this morning. the space that I standing on to practice oxygen sunshine everything feel grateful to mother earth in me and outside of me smile good love gratitude offer a great big smile to your own self. Breathe in deep. Breathe out. Slow smiling. So dear friends, thank you so much for um practice this morning together morning instruction for our flexibilities, our back, our spine.
Okay, so hopefully you enjoy it and uh wish you a wonderful day. Okay, and see you with the next uh chong practice.
