We'll be starting this session with a gentle warm. Take a little moment to center your awareness you can bring the hands against the heart center. A couple of nice deep breaths. And slowly bring the hands down as you breathe out. Breathe in, rotate the hands, bring them up, lean the body back. And again up.

Reach out with the hands down, push the respect. Thank you doing this for three more breaths. Gently opening up the joints in the body. Reading system the back. With the last breath in, keep the arms up. Interlock the fingers and Lean to each side with the breath out.

Like is opening up the sides, the internal organs. There's deep breath in, arms up with the breath out to bring hands down. Take a moment to feel the blood flow to the hands. I've opened up the nervous system the energy system. Bring the hands into the sides. start rotating your head.

Nice big circles but make sure you keep the neck nice and long. Don't fold the neck back too much. Keep the neck long. Gently opening up the neck muscles during the head from Side to side. Relax the hands down and now rotate the shoulders about five times in each direction, opening up the shoulder joint. Perfect.

And then swinging the arms gently opening up the spine, the hips, and gently slapping with the light fists against the kidney, the liver and against the chest and shoulder. Last time keep everything loose, relax to the center. Perfect. And then a great way to open up the hips, the spine and one of the legs. ringer right knee up to arch or right elbow but to keep standing straight, keep the spine straight. Then kind of swing the body to one side and then doing the same with the other need a left knee up the right elbow towards the left knee like this.

You generally swing don't do anything too strong, especially if you have back problems. Just gently opening up the hips and the spine. doing it for three more times. And again, coming back to the center. And then place your hands around the hips and start making some nice big circles with the hips. Oh Putting up the hip joint, the upper legs decide for about seven times each direction.

The other direction as well is also a wonderful way to start opening up gently lower back as well and opening up the foundation of your stance. All right, coming back to the center in place the feet together and place your hands over the knees and start rotating the nisi both directions about 10 times, warming up and lubricating the knee joint. both directions and again Now bring your right foot up and start rotating your right foot, about 10 circles each direction. Now, it's not just opening up the physical joints in the body, but it's also connecting your mind with your body. So feel every little detail as you making these movements. All right now squeeze those together and open.

Again squeezing tightly open, squeeze, oh, and step back. Doing the same for the other foot, bring the left foot up, make about 10 rotations in each direction. connecting your awareness. I can smooth with rotations. Squeeze that those who get a tight open, squeeze, open, squeeze calm Step back. All right, now step your toes in the ground and bring the heel bit up, opening up the sole of the foot.

Feel the toes, heel is all of the foot Connect, we can hold a lot of tension there, read into there, open up, push the front side of the toes into the floor, opening up the front side of the foot, gently opening up. And one more time open on the sole of the foot and the front lawn. Same for the other foot, push the toes into the floor, open up the soles of the feet. We have a lot of gradients ending in the foot to open up that space front side of the foot. One more time. So and hormones you feel your body connect and come into Qigong standing position.

So we'll continue to do the chignon poses. Although each movement for five times we start off with whole body breathing. After your last exhalation, slowly let the arms rise up with the breath in. Let the arms float up as you're creating space in the body. With the exhalation, grounding again. Chain fluidly Tree more pets.

Remember to keep it all nice and low in your hands flow like you're painting with the fingertips last time and back to the the cheekbone stance. So now five times, turtle breeding. With the next inhalation, open up the front side of the body. Exhale, squeezing contract. inhalation expands you open like a flower. With the exhalation you center.

Squeeze into the earth. Tree more breaths like this. With the acceleration really contract all the muscles in the lower abdominal area and reproductive system as well. contracting and opening, lower Danton. last breath into open and then again back to the center, relax, feel your body Gently sweeping the arms from side to side. View the tips of your fingers.

Keep the arms and wrists loose and make nice open movement style gently twisting the whole spine as well. And again really do this in an as loose and comfortable way as you can enjoy gently sweeping and opening up. Let's do this two more times. Keep his strength in the lower abdomen Want to area move from there. And again, come back to the center. Now we will continue to do shooting arrows.

Read the weight to the left leg with the breath and bring the arms up. Step out, exhale. Inhale up the exhalation shoot to the right. And I just keep doing for four more breaths. Try to keep full concentration. Focus the mind as if you are really aiming to shoot and release.

Open you gather the energy come down you ground, you shoot last two times. Remember to do it flew it like you're doing it effortless. And to come back, bring the arms up, stepping through the center, hands down and wave the arm up and down. One time to center. Perfect. Next we will do pushing up the heavens.

With the next inhalation at the arms come up. Press the thumbs up towards the sky. And release with the breath out the hands close to the head. Inhale, push out. Exhale, really. I'll keep doing this for three more times and feel like an elastic band.

You're stretching out and releasing length thinning out the spine, the nervous system energy system and releasing back with center again. This time with the exhalation, bring the heads down on the side back to a standing position. Connect with your standing for yourself. You're charged up battery and bring the hands in an open circle in front of the lower done to breed into that center. create some space in that area. Bringing your food awareness and consciousness are a couple more Britt's last breath and slowly start to rise the hands up in front of the middle empty in the upper Danton, expand out into the sky and then settling back again to carry on now with the second sequence, now you don't have to breed anymore with the movements.

We'll start off with floating hands and open heart. Let the hands float up and then bring them back behind you like holding a ball of yarn in the back and keep doing it. For five movements in total. Let the arms flow loose and open enough to your last time that the arms flowed up. Like whole body breathing. The arms flowed up all the way over the body.

Flowing straight into pushing mountains out to the side. So push out the fingers up I did four, five times. feeding you push out not just from pom pom, but also from crown of the head to the feet. Expanding, gently releasing. Then after your fifth time, bring the hand back to the center and down and then not for pushing mountains this time four or five times. Making it sir cutter movement as you stretch and release from the feet to the crown of the head opening up all the chairs nose in the potty.

And nastier last time, bring the hands back down again. Now for a moment in the hands behind you, who hold a bowl of cheese behind the back, a couple of grits and slowly let the arms flow forward and holding a bowl of cheese in front of the middle Dunkin. We're going to stand like this for a little while. Scan to the hands and arms in the back. Like you're circling your awareness through at circling the arms Keep everything loose right? Face muscles, the shoulders to elbow.

The fingers pointing each other open. Take a moment also to feel the foundation of the stands with the legs and the feet. String for a couple more grits, start to transform the energies in the body if there is impatience or restlessness, discomfort, become aware of it, smile at it. let it charge you up. There's comfort, inner peace. Stand with it.

Become okay with what is and let the arms rise further up to the opening and let them come back down. And then floating the hands together in front of the chest. Take a moment to stand like that. generate the state of inner peace and connectedness. Then push to ride hand up the left hand down for separating heaven and earth. We'll do this five times for each side.

Feeling like a pump, stretching Releasing, stretching out to the heaven and the earth and releasing to the center. Opening all the systems and the channels in the body, creating space. Again, do it fluidly loosely. Last time let's keep one arm up and the other one comes up as well with both hands Hands come down. Push the palms down. Push the crown of the head up.

At the arms flowed up. Push the palms upward two feet into the ground like this for three more times. feel you're not just moving. solid matter fuel you're moving. A body of energy. weightless.

Effortless. Let's do this one more last time pushing up The larger sky lengthening, releasing, take down and then flowing straight into pulling down to heaven. So let the arms rise up. You should turn the palms up feel the old sky above you bring back to the center that groundedness that solidity feel that happiness, earth energy either solidity, but at the same time, the arms arise, float up, lightens the spaciousness the weightlessness feel your hands best face in the body. Your own body, heat your own energy field. Last time, as if movements happen by themselves completely effortless.

And bring the hands down and place the hands over the lower down in center. stand like this for a little moment, connect with that center. Your hands, feel the belly breathe into that center. Then we're going to make five rotations. Thank you pulling the energy in your hands Like to one blog posts and again the hands in front of the lower dunk teen center. And then slowly let your hands come up with a bit further in front of the hearts and their creative connection they're creating to that center.

At the arms rise up a bit harder with the palms over the eyes, connect with your upper Dumpty and center. Read into that area and then turning the palms out to hold the ball of cheap in front of the upper Donte and center and we're going to stand like this for a little while. Just a little bit up for you, you're creating space in the brain. You're creating openness that the third eye area. phones are out and open. Your awareness kind of shine out from the center of your brain out in between the hands, the space in front of you.

For the last couple of breaths, let your full awareness fill up that space that you're holding the upper Denton area Don't forget to make a little mini smile. Inner cosmic smile except what is their home we're gonna be spreading the energy growing circle above the head. And then at the hands past that face the bedding all the way down to the feets. Like you're washing your body with energy. Like the hands are charged with light, ci your pass your whole body for five times. stimulate the energy flow connecting with full awareness.

Last time I can washy your own body with energy. Take a moment to stand like a fully charged battery conscious ally pure be if you want you can open up the spine a bit For three breaths. Then stepping with the feet together and placing the hands in front of the heart. Take a little moment to generate a state of inner peace. A state of connectedness, gratitude. It's all good.

Wonderful. Now take some time to sit, feel how you've opened up all the energy channels in the body I've connected with Present Moment. Enjoy pure being