Hello friends, so in the coming session, we'll learn the basic movements of Chico. And it's not so much if you're doing it exactly correct or exactly technically, right. What's more important is that you learn to move very fluidly kind of effortlessly and learn to move with full attention really connecting your awareness to the whole of your body and becoming fully present to the movements and the breathing. It was most important to connect mind body movement in the breath, right. Also, sometimes I will be saying something like feeling the CI or feeling the CI raising up towards the heaven and earth. Releasing through the ground again to the earth.

A lot of it is kind of symbolic. It's more that we start to learn to really bring the awareness throughout the body and imagining as if you're feeling yourself expanding and releasing. And this is a very important part to start to learn to start using your mind in this as well creating feelings of openness and strength releasing. So first important thing is standing correctly in Chico. How we do this is having the feet about shoulder width apart, maybe just a little bit wider, and having the toes pointed straight forward so that they're not out nor in, but pointing straight forward and we bend the knees slightly, so that as if, if I want to look down, I'm just covering with my knees, my toes right and I can see my toes. Now the legs are strong, the carrying the weight, the upper body is loose, to try and to feel that you're Standing, strong legs but lose a body.

The spine is straight, so we're not having a but expect like this. We're not having also our bodies push forward like this, but gently just tucking the tailbone underneath and the crown of the head is above the tailbone. Now, I'm having my arms a bit, open, just slightly, not bringing the chest forward like this need a closing, everything is loose, but open in the upper body. The jaw is relaxed. So I'm just standing like this. Relax, wait, okay.

Now, throughout the practice, it's very important to keep kind of Swati co smiling with the heart, the inner cosmic smile, so that you keep her very calm state of mind to not doing things in a hurry or for pressure like I I have to do this. No but smiling, opening the thing, enjoying the practice, in this state of mind, the state of heart will reflect back into your whole body. So keeping the face muscles relaxed, keeping the eyebrows relaxed as you making this practice, okay? I will be repeating that sometimes like smiling with the heart. So during the practice, you can either keep your eyes closed or keep them open. And for some of you, if you keep your eyes closed, you can focus better on what you were doing.

But for others, maybe you have too many thoughts, too much information, and then you can keep your eyes open and just kind of look at nothing just looking in front of you keeping a completely open gaze and letting everything come in without focusing really on one point. Both is okay, both has their own advantages and benefits. We're gonna do some very simple Forming up practices for the Chico. We're going to open up the risk first by rotating the hands as you breathe in, fully lengthening out. Reading out rotating the other direction to more full breaths, breathing in rotating up lane breeding out road baby. Stop breeding and breeding which is going to swing the arms really loose around by so loosen up the hands, the wrist, shoulders, the whole body is relaxed, just swinging the hands like this, making slight fists with your hands as you rotate, slapping gently with the fist here.

On the kidneys on a triple heater what it's called to warm up and decrease the blood flow in that area. So becoming looser and looser keep your breeding calm for the last five very Congrats. Opening up the show coming back again to the center. Few your arms, your hands. Right, the hands in the side breaking nice big service if the neck fuse Okay, the neck is not so good. Just go from side to side.

Keep the neck long. Keep the breathing deep and calm. both directions. tying back to the center. The hands in the sides, we're going to make big circles with the hips, opening up the hips, opening up the joints. Three more big circles in this direction about seven more.

The other directions make one more big circle. Perfect. fit together be slightly hands on the knees, making about 15 circles each direction to open up and warm up the knee joints directions Upon leg, opening up the ankles, making small circles, also here about 1015. circles. Directions trying to make the circles really smooth, really connecting with your own body with your own feet rotating directions We've opened up the joints in the body. I'm ready for some nice chicken breaks. All right.

So we're going to be making some nice fluid chicken movements now. Okay, remember the importance of fluidity of effortlessness and start enjoying making these movements instead of doing it with the kind of tension like it should become fit or healthy or strong or whatever, no shoot us being and just fluidly, effortlessly moving the body with the kind of joy. Alright, we're gonna start with some full body breathing. Okay, now We are going to do this is gently bring the arms up like this, keep some space here, open as in the body. Turn the palms out and bring them down, bend the knees slightly. Okay.

Today's a couple more times with the palms facing down the fingers, relax, no extension, nothing. Too much tension, just looseness, enjoying creating some openness in the body. And do it with the breathing. Breathing in. Open, come up from the knees a little bit. Out grounding again.

Reading in open, out grounding. Let's do this four more times in And breathe in create a lightness in the body an openness. And as you breathe out, create a foundation, a string connecting with the heavens heaven with the open space above you connecting with the solid earth beneath you with the last time in and out. And again coming to the standing position. Maybe you feel ready lead a bit enhance some warmth and increase the blood flow increase of an openness of the energy system and also the nervous system. Feel that okay learn to feel the little details.

About spectacular lightning and firework if you look for that you missed the whole point. It's about the simplicity about the things that actually are their little sensations. Okay? Next is spinal breeding. They also call this turtle Bri, how we do this is from here we bring the from a standing position, we bring the arms a little bit up, and then we open with the breath in, opening completely lean a little bit back, hollow the spine, open the chest with the breath out, we squeeze, we tighten the hands into fists. We round the spine, okay.

So we breathe in, we open. We breathe out. We breed in open Breathe out. Now we keep doing this for five more times, okay? Try to do these practices with slower Brits so that you learn eventually to breathe in for about eight seconds. Breathe out again for eight seconds.

But if you need to breathe faster, you do it faster. Last two times, keep doing it yourself. When you breathe out, created what's called the root lock, the angel lock, you tighten the muscles around the tyranny you lift kind of the burning up, you lengthen the spine out towards the crown of the head. So with your exhalation, you squeeze everything here out in that area to bring the energy up. They call this energy channel, decay one, the bubbling spring and through that you want to open up the energy system. Okay, let's do it one more time.

Okay, you breathe in you open you create space. to exhale, you squeeze. Last time we just inhale. And then we bring the hands jandy back to the center, back in standing position. So we're now just going to be kind of swinging, swaying a bit from side to side. And throughout the practices, we tried to keep the wrist loose the fingers, relax everything loose and kind of moving elegantly and effortless, okay, and we're going to be swinging the arms all the way to the right, turning the palms out, like this.

And then looking back, keeping a bit of force with the belly force with the And then we swing the arms back again, like this to the other side, turning the palms out and down again, swing to the other side. Turn the phones out, swing to the other side. elegantly, make sure the fingers and the wrists are still loose as you do this, and smiling with the heart, of course, turn the palms out. Okay, we're going to do this now with the breeding. So with the breeding in, to bring the arms back, breeding out, back to the center. In and out and in In and tomorrow Brett's getting a opening and swinging with the increased openness, this circle.

Okay now coming back to the center. So next thing that we're going to do is shooting bow and arrow. And it's a wonderful way to open up the meridians towards the heart stretching out, releasing, stretching out really easy. Okay, and you can do this in two ways. Either you do it with the knees bent like this coming really deep as you're doing this or Keep the legs straight. It's also okay if you have some problems with your knees, for instance, or problems with your hips.

And that's perfectly fine as well. But this stance here is a wonderful way to create strength, the lower body to really create a good foundation of grounded energy, strengthen the body in the mind, okay. So from a basic standing position, you shift away to one leg, you bring the hands up the knee, in the upper leg is about 90 degree angle, you step out to the side with the palms down, you bring the hands down, you bend the knees, you bring the left arm in front of the right, like this. Okay, now you pull the string with the right arm, and you push with the left hand out, like you're gonna shoot the bow and arrow. So you pull with the right arm, you push that you could come up from the knees a little bit, you push with the left hand out With the index finger and middle finger up in these fingers down, and as you push out gently, you feel all the way on the inside of the arm.

It lengthening out towards the heart. Okay, so with the exhalation coming down. I'm out, breathe in Rina Hands up. This time, the right in front of the left. You pull the string, you push out. Focus on one point so we focus in the mind.

Okay, breathe in. left in front of the right, pool. Look and focus this for three more times in a row and out take a little break. Okay, step back if you want. Relax your breathing. Alright, we're gonna do this one more time.

Okay, to really make sure we're doing this correct. When you're going to shoot the bow and arrow, make sure that your elbow, your shoulder, your hands are in the same line. So not doing it like this, or, or keeping it all like this. Keep the neck long. Keep it all in the same line you see here, all the way to the elbow, you're pushing out the elbow, not up, not down, straight. Okay, but you're releasing, the palms are up and bring them in front of each other.

So we're going to do it now on the other side, okay? So from basic standing position, you shift the weight to the other leg for me, that's the left leg and bring the arms up. Take a breath in, stepping out, breathe out. Right in front of the left, I come up a little bit, I Breathe out. Breathe in. Front of right.

Push out. Two more times in. s make it nice and fluid. Okay, fluidity is the key effortlessness. to step back, we come up with the arm, we shift the way to one leg, tried to keep your balance and you bring the foot in and then you step back. So instead of stepping back like this, try to do a nice, fluid.

Nice install the next movement, we're going to be kind of pushing up the energy pushing up the cheek. And at the same time, we're lengthening the spine out and we're releasing is that kind of effect that we want to create is lengthening and releasing, opening, releasing, opening, releasing. Okay, so how we do that again, from basic standing position, you can join in with the next breath and we scoop the air up, you breathe in, I guess you turn the hands when they're in front of your forehead as they turning kind of around the index finger like this up and you push the palms up and you come up a little bit from the knees. Okay, stay here for a little moment. As you're pushing them up, you can do what's called, it is a no luck is route luck, you can push that up at the same time as you breed it.

Okay, so let's do this a couple of times. With the breeding in you push out, you lengthen the spine and you pull everything up. And then you release a little bit then underneath the hints closer to the head. Breathe in. Breathe out and do this for seven more times in Photoshop. and out, in and out, in and out.

That street dimes no fear that you can lengthen out your whole spine as you breathe in. As you breathe out. You can release less two times. You always When you stretch, you release, pressing the feet into the ground crown of the head up, out. Last time we breathe in. We release with the hands down, out words.

Come back to a standing pose to you. What's happening in your hands, your arms. They call it a moment to stand like that. For a couple of breaths, stay standing this standing pose, keep the solidness that the lower legs, the open is in the upper body, that your awareness flow through your body let it scan through your body. As you're standing like this, you can feel your legs are charging up like a battery. It's not just standing and waiting.

It's standing in connecting standing Charging one. Take a little moment to stand however you want. We come now to the next part. And that is the standing meditation. You were already doing it a little bit as you were standing like this and keeping some openness in the body like you're holding a ball of energy here. Come back into the standing position like you just did.

And bring the hands a little bit more in front of you here like you're holding here, a big ball of energy. Amen. Okay. All hands should do the things up getting all the poles never light is in the fingers or in the wrist and keeping a close like this or tension anywhere in the body. should be open and loose did the leaves against me do as well turning the upper leg out in minute four legs, the jaw, neck long. If it's too much for the upper legs, straighten your legs.

It's also okay for now. Okay, think five converts into that lower downtown area. Maybe you've already done this video, practice it breathing through the downtown centers. Otherwise do it. Also a few that you can create more awareness in this area, breathing space, awareness and energy into that area. The fingers are pointing towards each other.

Read slow, less to Brits. One hour, stay here. We're going to bring the hands keep your breathing normal. Just breathe however you want. Keeping that bowl and bring the hands a little bit up in front of the chest is also opposed, we're going to do later, we're going to turn again, at head height at shoulder height. Palms out and up like this.

Bring the arms further up, you come up from the knees up from the legs a bit, you straighten the legs more out. You turn the palms out and bring the hands back down. Let's do that two more times. So we hold that bowl, front of us. Energy Center, that space of consciousness, we're holding it, we bring the arms a little bit further up, holding that circle there. Turning to hands Here we have a diamond shape with the fingers, bring the elbows up.

And, again one more time and in front, the arms rise up the blues. Keep it light. effortless. Turn the palms up and out. Really beautiful. Now after doing a couple of practices like this, if you feel sometimes there's some tension in the back, you can place your hands behind the lower back like this.

Gently rotate, open up a little bit breathing. Read Out, lengthen the spine, round the spine in One more time relax