Hello Earth Citizens. My name is Chris. I’m a Brain Education instructor
from Rolling Hills, California. Today we're going to work on Qigong
for our spine. So we're going to work on
opening up our spine. Many people have back problems,
circulation problems through their spine. It helps with our organs.
It helps with everything. So taking care of our spine is a very,
very important part. So let’s go ahead and bring
our feet shoulder width apart. We're going to start a little bouncing in our knees. And with your left arm bring
it in front of you. Right arm bring it behind you and then
swinging down up like a T and then across. Look at the hand that’s in front of you.
Inhale up, exhale out.
So we want to release
a little bit of the stagnant energy. We want to get a gentle twist, starting
to massage the spine side to side. Breathing out through your mouth. So feel the bouncing through the legs,
reaching through the arms. So as you toss your hands side to side,
try to throw stagnant energy. Try to throw your stress out across the room. You might want to go faster. If you have a lot of stress, find a rhythm that
helps your body and mind come together. Feel the vibration.
Two more. One and two. And come
in, feel the shaking through your arms. Well done.
So we got a little bit of tingling there. I want to move through our whole spine. So we’re going to start with our neck. So bring your hands to your waist. We're going to roll through our necks
to drop your chin to your chest and rolling out to the right side
and down.
Inhale up. Exhale down.
We’ll do two more. Inhale up. Exhale down. One more time. And then switching directions.
Coming up and down. So you might get some popping. You might get some cracking,
some stretching sensations. Just feel your body and slowly roll your head back up. Now we're going to move to our rib cage,
our thoracic area. So starting to roll through our rib cage. So I want to try to lift my chest to the ceiling.
Look up. I want to kind of put
my shoulder blades on the ceiling. My chest, my shoulder blades. So most of us can’t move through
our thoracic area. This causes back pain, neck pain. And now switching directions. So you might find this part very awkward. So I would come back this often. Good. Coming in, up. And down, one more time. Good. So feel your spine waking up. And it might be
a little cramping from the hips.
Start to move your hips in a circle.
So now moving a little with the lower back and hips. Good. Breathing out through your mouth
will help you release some of this tension. Good. And switch directions. So just getting a nice gentle massage of our entire spine so you can recognize
where you're having some tension. Where you’re having a little bit of
discomfort. And slowly stop. Now, I'd like you to focus on your pelvis,
so find your tailbone and start to draw a little circle
with your tailbone. So we're trying to only move our pelvis. No knees. No upper body. That might be harder to do than you think. So trying to roll through that pelvis. Sitting too much can really block
this guy up. And switch directions. So now we moved our spine from the neck
all the way to tailbone. So it's gotten a little bit more warm,
a little bit more open. Slowly stop. Now we’re going to widen our feet. So bring them out
a little bit wider, and I want your feet parallel. We're going to start to massage our
spine forward and backward.
So going to clasp our hands here
and we're going to inhale all the way up reaching up as high as you can.
Look up at your hand. And now, as you exhale, push forward.
Your hips go back, your hands go forward. Coming down
and folding all the way down. Good. As your hands come to the bottom,
get a gentle bend in your knees and then you're going to roll yourself up. Good. Bringing your hands up
all the way up one more time. Exhale, fold. Straight legs, straight back. Good. Coming down bend the knees.
And roll yourself up. So we're getting three more rolls here,
and you might start to lean back further and further here as you open up.
And as you exhale, folding forward. Coming down bending the knees
and then rolling yourself up one vertebra at a time. Reaching up as high as you can, as far back as you like. Push your hips back, folding forward. So feel every vertebra starting
to work front and back. This will be one last time, inhale up. Exhale down. And roll yourself back up.
And you can release the clasp of your hands. Feel your spine starting to wake up. Now I’d like you to point
your toes out about 45 degrees and now we're getting a little bit
swaying through our spine. So I'd like you to push your left foot
in here and move your body. Your hips go first, and then your spine comes last.
Feel the crown of your head. So imagine a piece of grass
blowing in the breeze, and it tips. So feel every vertebra start to tip. So waking up the side,
the side of the spine. So as we start to flow, let your
hips pull your spine. The crown of your head comes last, and moving. So you might get some popping
and some cracking along. That's fine. Good. Pushing side to side. One more time to each side. Over and back. And coming back to the center. Feel that length in the spine. Lengthen. Now, we’re going to bring our feet back in
to about shoulder width. So we’re going to start
a little bit twisting. And this is a version of “Swimming Dragon.” So when we talk about “dragon,” we are
talking about our spine.
So I'd like you to bring your hands to prayer
posture, relax your shoulders here. So as we sit in, I want you
to push your hands to the right side. As your hands go to the right,
I want you to turn your head to the left and your hips
are going to turn to the left. So there's two spirals through your spine. There's a stretch in your lower back,
your upper back, your middle back. Now in your next exhale, coming back. Releasing that tension. Now you inhale you’re going to push your hand
over to the left. Your head's going to turn to the right,
your hips turn to the right. So you're twisting through the spine,
head and hips will be one way. Hands to the other.
And exhale back. And we’re going to do one more time,
each side with a little hold. So the hold allows you to feel
the intensity, where your attention is. Exhale, coming back. One more time to the other side. Hands to the left.
Head and hips to the right. And as you exhale, come back. Now, with your own breath.
So as you inhale, twisting, as you exhale, coming back. It can start to flow with the natural breath. Exhale. Two more times. Feel the spine is getting warmer.
Feel things opening the top part, the lower part. And now coming back,
lining up in the center. Now we're going to start to swing.
So I want you to take your fingers and push them out to the right. Good. Let your head fall and then you're going to
come back with the hands and the head. So you want to get a little bit of that
tipping sensation through your whole body. Good. So you can move your body. So feel the flowing water
coming up your spine. That's the energy moving. And then you can start to grow.
Your hands can start to rise a little bit. Fingers and crown of the head
are leading the way. And then the tailbone and the bottom
of the spine come after. We're going to come up
as high as we can.
So feel the stretch.
Feel the opening. Feel from your tailbone all the way
to the tips of your fingers. Now as you get to your full height
you are going to stop. You're going to reach up. Now we’re getting a little extra if you can. We can lift our heels up. If that’s too challenging it’s okay to stay with your
feet on the ground, but lift your heels bring in energy through the soles of our feet,
reaching through the fingers. A really big, long dragon
ready to dive into the ocean. Slowly lower the heels and start to swim your way
back down and go side to side. Hands and head leading the way. Breathing out through your mouth. Bringing your hands back and down coming back to line up in front of your heart. Drop and slowly settle back in. Feel your spine. Lengthen the crown
of your head towards the ceiling. Your tailbone towards the floor.
Now we’re going to bring our hands down like a
diamond right over your lower abdomen. Your DahJon, second chakra. So now as you breathe in, fill that space. And as you exhale, squeeze. As we fill the energy here in the second chakra our spine feels more stable, more strong. Keep floating the crown of your head
towards the ceiling. Keep reaching your tailbone toward the Earth.
Every breath fills your abdomen. Exhale, squeezing. You're welcome to close your eyes. If you're comfortable, inhale fully. Exhale completely.
One more breath in and out. Well done. Begin to rub your abdomen clockwise. Feel the energy circulating through your body.
Good. And now we’ll begin to wrap up this session here. We’ll bring our hands to our DahnJon
and “Kam-sa-hap-nida” (Thank You in Korean). Thank you. If you’d like to experience a full one hour Brain Education
class, please check a Body & Brain center near you..