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out. You can bend your knees a little bit. in [snorts] out Relax your shoulders. Relax your lower back. You can stand by one leg. And then you can 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 do taste. Make a circle allow your waist and lower back to relax. Okay? Gently. In out Do the reverse. [snorts] That's so wonderful. Open your palms.
Inhale deep. 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 lower abdomen is rising. When you breathe out, you feel the lower abdomen is falling and you relax our body. Feel your two feet on the ground connected to the earth. Relax your two palms. Relax your shoulders. Okay. So, the first movement we call the tiger, okay? So, this one I'm wonderful for our upper back and our spine. Stand in your two legs parallel together as wide as your shoulder, okay?
Within you cross your two palms together. Look down to the earth. Face the palms up, okay? Without you jump holding your two hands together, turn to the left. Breathe in again. 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. Out, move to our centers. Stand solid and tall. [snorts] Breathe in again. Turn to the right and stretch up. Out, move down.
turn to the center. Let it go. In, jump. [snorts] And out. Release tension from your shoulders, okay? Inhale. Cross your two palms. Exhale, jump. Out, center. Stand tall. In from the right, stretch up. [snorts] Out, center. In, jump. [snorts] Out, let it go. Release tension from your spine. Inhale. From the left, in, stretch up. [snorts] Out. In. [snorts] In, jump. Out. [snorts] Open your palms. Breathe in deep.
Out. Just slow. Release tension from your shoulders. your back 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. Help yourself to circulate the blood for your stomach. your belly, your abdomen And then you massage the two palms together. And then you can massage your lower back. Go down to two legs. Go to front. Then massage your two hands together, two arms. another hand [snorts] That's so wonderful. Breathe in. Raise your hands up. Stand by the toes.
Out. Okay, let it go. Release tension from the whole body. In. [snorts] Breathe in. Open your palms deep. [snorts] Out. Just slow. Release tension from the whole body. from your spine, your back, your shoulders
