🌱 6-Days Morning Practice 🌱 Day 1: Opening Training (60 Min)

good morning everyone i'm very glad to see that so many of  you have joined and as i mentioned   in the previous message this is not going to  be a talking class this is a practice class so   i would say get yourself some  space and let's just get started we're starting with the feet together tuck the chin in and get the feeling  for your own spine, stand straight place both palms in front of your heart lift the elbows open the chest and exhale inhale exhale inhale lift the arms lift the elbows  also lift the chest a little bit exhale continue five more times inhale 4 in and out three in and out place your attention on your breath. inhale and exhale one more time inhale and exhale so now relax the arms relax the body  just shake just jump very small jumps   so we're gonna keep jumping now for  the next two two three minutes so   keep moving don't make big jumps  just small ones the arms are relaxed keep moving keep jumping there is no specific  pattern in the way how you move just relax just slowly move don't stop and also don't forget  to breathe continue breathing yeah right now for example i'm just shifting   from right left right left  right left it's just small jumps yeah integrate also the chest the shoulders  there is no specific pattern just move keep jumping keep moving be light on the  legs be light on the legs keep moving one more minute now the best alternative would be to  in the morning just go for a short run   to heat up the body but if you don't feel like  going out for a run well then you can also run   on the place so you're pretending  like you would be running   okay now we're integrating the hands so  until 100 we go like this one two three four   five six seven eight nine ten one two three four  five six seven eight nine ten one two three four   five six seven eight nine ten 1 2 3 4 5 6 7 8  9 10 1 2 3 4 5 6 7 eight nine ten stretch the   fingers one two three four five six seven eight  nine ten one two three 4 5 6 7 8 9 10 1 2 3 4 5   6 7 8 9 10 1 2 3 4 5 6 7 8 9 10 30 more one two  three four five six seven eight nine ten one two   three four five six seven eight nine ten and one  two three four 5 6 7 8 9 10 okay shake the arms okay then place both hands together and rotate the wrists yeah we are rotating the  wrists it doesn't matter in which direction   because we're going to make both directions yeah you are using your wrists   also a little bit of your elbow joints  and just rotate now from the side here rotate it's like lubricating your wrists yeah and we keep  going and in your head you can for example count   until 30. so 1 2 3 4 5 6 7 8 9 10 1 2 three  four five six seven eight nine ten one two   three four five six seven eight nine ten then  change direction and again 30 1 2 3 4 5 6   7 8 9 10 1 2 3 4 5 six seven eight  nine ten one two three four five six   seven eight nine ten okay next joins  we take our elbow joints so just lift   and rotate inwards 30 times 1 2 3 4 5 6 7 eight  nine ten one two three four five six seven eight   nine ten one two three four five six 7 8 9 10 and  change direction again 30 1 2 3 4 5 6 7 8 9 10   1 2 three four five six seven eight nine ten  one two three four five six seven eight nine ten   next joint shoulder joint so from here one  two three four five six seven eight nine ten one two three four five six seven eight  nine ten and ten more one two three four five six seven eight nine and ten good so now we take our spine your feet place them  around shoulder wide or hip wide for the women   and from here rotate the spine very gently again you can count until 30. 1 2 3 4 5 6 7  8 9 10 1 2 3 4 5 6 7 8 9 10 1 two three four   five six seven eight nine ten okay now  just to rewind we started with the wrist   then we took the elbows we took the shoulder we  took the neck we entered at the spine right now   we were practicing torsional movement  of the spine and so now we are also   bending to the front and leaning backwards  but especially in the morning do it slowly   because health wise chances  are high that you hurt yourself so from here arms relax let them hang then from here just inhale and  place your palms upwards in and out in and out in in in out in out in out in out in and out in and out in and out yes sideways from here in and out oh in and out and three more times in in now we have the spine we continue with the hips  so from here just rotate there are 30 times 1   2 3 4 5 6 seven eight nine ten one two three  four five six seven eight nine ten and one two   three four five six seven eight nine ten  other direction one two three four five six   seven eight nine ten one two three four five six  seven eight nine ten and ten more one two three   four five six seven eight nine ten all right from  the hips we go down until the knees go from here   squat down a little bit and stretch one  squat two squat three squat four squat five   six seven eight nine ten one two three  four five six seven eight nine ten   one two three four five six seven eight nine  ten okay now with that exercise um be careful   with the knees in the beginning so just  adjust the training to your body but also now   when you straighten the legs and lean a little  bit to the front you can move you can feel   your kneecaps they are loose the kneecaps  are loose and so from here from all sides   yeah just give them a massage also 30 times one  two three four i'm using the sump at the moment   here one two three four five six seven eight  nine ten one two three four five six seven   eight nine ten one two three four five six seven  eight nine ten and 1 2 3 4 5 6 7 8 9 10. okay so good then we continue right now and start  with some stretching exercises of our legs from here start open the legs left foot face it outwards shoulder   turn the back heel is up and from here just  start to lower the body until you feel that   here on the inside of the right leg this is  where you stretch one two three four 5 6 7   8 9 10. then switch side right foot faces outwards  left foot heel up start to lower your stance   yeah if you can only stand up this hate is  no problem because it's just the first day   so try as good as you can the ones that are more  flexible yeah go already go low straighten the leg   and feel feel the stretch from the heel until  the knee heal until the knee all the way and   here this area one two three four five six seven  eight nine ten and then we repeat the other side   again so foot faces to the side the right heel  is up and you stretch one two three four five six   seven eight nine ten and then switch  the leg right leg to the front left heel   upwards go down lower the stance and go ten one  two three four five six seven eight nine ten okay shake off your size a little bit and  we go one more round ten on each side   left foot face outward right heel  up go into the stand and just softly shake one two three four five six seven eight  nine ten switch one two three four five six   seven eight nine ten and switch again one two  three four five six seven eight nine ten switch   and one two three four five six seven  eight nine ten okay and shake off the legs jump a little bit shake off all   unnecessary tension relax the moment  yeah now that we are starting to get warm we can spend some time for  example now to clean the lung   to open the chest to open the  lung so these are right now   the exercises i mentioned before in the breast  work so let's do some rest work together feet close lower the weight on the right  leg left leg take a step out and inhale exhale inhale the chest in and exhale in and out in and out in and out change the movement of the arms and  open sideways opening the chest here inhale exhale in and out in and out five more times in and out in and out three more times in and out in and out in and out we change the movement  large cycle breathing inhale inhale exhale in in out in and out four more times in out and three in out two more times inhale and one more time open sideways okay now we're starting to integrate  our lungs the way how we are breathing   the intensity of how we are breathing and also  start to nourish our movements together with   the breathing and how i show you now so  just follow me start off first exercise inhale three times exhale inhale exhale one more time inhale and exhale now we're inhaling all the  way up until the palms inhale exhale you sink down during the exhalation  sink down on the legs the heels   are slightly up okay so from here  one time again inhale all the way up keep pushing upwards and during the exhalation sink down the heels are  slightly up so again inhale keep pushing exhale shrink the body again inhale keep pushing  upwards and during the exhalation inhale exhale inhale exhale inhale exhale and one more time in and out okay next exercise from here your feet  open them four times one two three and four   then from here every time when we inhale you  lift the elbows upwards the palms you push to   the front and with the legs you're squatting down  together with the breathing we are here inhale exhale inhale exhale and inhale exhale and 18 times from here in out push  upwards heels up heels up then in oh in in out inhale exhale in out in out in out in out and continue three more times inhale exhale two in and out and in and out okay relax jump loose shake off the body  uh remove every time when you are making   these jumping movements sometimes i call them  happy jumps because you make yourself light   and you shake off everything that's  heavy so shake off keep breathing   regulate yourself calm down the  heart calm down the lung and just so so keep jumping two more minutes keep moving keep going one more minute so so okay now the jumps are getting  bigger try like this one two   three four five six seven eight nine ten  one two three four five six seven eight   nine ten one two three four five  6 7 8 9 10 1 2 3 4 5 6 7 8 9 10 six seven eight nine ten okay and from here right now the third main  exercise for today the small finger we place our small finger  here in front of the chest   and when we start to inhale  lift up the elbows inhale and open the chest you open the chest  so at the peak of your inhalation   for example you can focus on the tip  of your elbows that are constantly   pulling apart this is the inhalation  when the circle starts to close again this is the part where you are exhaling so  let's try together the movement of your elbows   is round it's a round movement right now chest is closing you  inhale open the chest and close the chest   using circular movement okay hands in front of the chest and go inhale exhale in and out in and out and in and out in three more times in in and one more time inhale exhale okay now continue to practice the strength of  our legs maybe you have realized until now that   the shaolin practice has many many aspects  to strengthen the legs and which means   uh the first days i'm sure you're gonna have  some muscle ache but that's the way how it is   there you have to go through it but  yeah we are just starting this week so   there are gonna be some challenges you have  to face this week and it's still a long way to   go that's why it's good to have strong legs so  let's continue and make some mabu horse stance again posture open four times one   two three four and every time you inhale  we open and squat down so from here inhale yeah the back your back try to keep it  straight don't bend to the front exhale push upward and let's make 15 times one two oh three oh four five six out seven eight out oh 12 13 14 out and 15. and jump shake off let's return to   the bow and arrow stance so from here this time  your mob your horse stand it's a little bit wider from here so around twice your hip  or twice the shoulder wide so one so   around this the feet are pointing to the front  your palms just keep them straight and squat your legs your thighs are parallel to the ground  and let's stay here and count until 20 1 2 3 4 5   6 7 8 9 10 1 two three four five six seven eight  nine ten okay relax slowly stand up and shake off relax this time it's static practice so just  train the willpower to not give up okay   so feet double shoulder wide and let's do 20 again  go and one two three four five six seven eight   nine ten one two three four five six seven  eight nine ten okay concentrate stay and release shake off the legs okay we still  have 10 more minutes to go so   give everything yeah let's continue this time  count until 30. okay double shoulder wide inhale   exhale ah and 30 go 1 2 3 4 5 6 7 eight nine  ten one two three four five six seven eight   nine ten one two three four five six seven eight  nine ten stay and one two three and really slowly i shake the legs yeah the arms are loose and it's like you  are tapping you're tapping your own body and   in case you managed to stand   the mabu and stand the pain then it's like  you can tell to yourself well done so just switch the arms you okay so good now this was the introduction into   the first training session this week  um but there is a structure behind the moment where you start your practice number  one is don't think too much yeah after we wake up   in dreamland we had enough thoughts already  so that means when we wake up it's no time for   thinking it's time for some action it's time to  wake up the body so less activity of the mind more   activity of the body in the morning because we  need to wake up the body we need to activate our   energies because you will need it this whole week  you will need it the whole day so number one is   don't think too much just start with the  feet together start with the feet together   and replace the sinking by just paying  attention to your breathing inhale exhale in out yeah you continue to place your attention on the  breathing until you feel okay now it's really just   the breath that is on my mind and afterwards  you start to just wake up the body   the easiest way and the most gentle way  i would say is to go for a small run   starting with very very small steps if you  don't like to go out running then like i said   just stay more or less on your space  and start slowly move just move very light remove the heaviness remove the  heaviness from the legs it's light it's light   continue to breathe continue to move and put  yourself for example the timer and keep jumping   keep moving for two minutes minimum better three  minutes better four minutes or even go for a run   half an hour something like this but slowly get  the body warm slowly start to make the blood   circulation run so once you feel that okay now  it's not so freezing anymore then we wake up each   section of our bodies how do you do it you spend  some time there and just move move the areas which   means we start for example just by hundred times  one two three four five six seven eight nine ten   yeah and this movement you can also later on just  integrate while you're making the happy jumps just jump one two three four five  six seven eight nine ten one okay so first we start with the fingers so  afterwards after the fingers we take   the wrist so we rotate inwards 36  times we rotate outwards 36 times   after the wrist we take the elbow which means here  the upper arm stays straight it's just the elbow   joint one two three four five six seven 8 9 10  and then also the other direction one two three   yeah right arm left arm both at the same time but  the idea is first the finger joints then the wrist   then the elbow afterwards we move  more towards the center we have   the shoulders we have the neck now  shoulders and neck was this exercise rotate this direction and also possible this direction okay so now after we end up at the shoulders  next station is the spine we need to   activate all movements our spine needs  to be able to to do during the day   which is left torsion right torsion bending  to the front and leaning to the back   these are the four directions your spine must  be able to deliver so that's why very quickly rotate yeah the eyes they go first say what's the  body turn then the eyes what's the body follow so this is for the torsion of the spine  and afterwards from here inhale upwards and let it hang inhale upwards  straighten the fingers straight up so that is the movement to wake up the spine next  area we need we're moving more downwards which is   hip rotation yeah rotate left side right side  then we move more down until we are at the knees   so straighten the knees push  and squat down straighten   squat straighten squat yeah like 36 times 18 times  72 times 108 times yeah it's totally up to you and   even the number uh we use those numbers because  there are some lucky numbers coming from buddhism   coming from ancient philosophy tradition but you  can choose any number that brings luck to you   and afterwards the knees so you straighten  the knee you feel there are the kneecaps   and you massage them massage  them 36 times each direction warm up the kneecaps good so and  with all these different stations   fingers wrist elbow shoulder neck spine  hip knee uh we have almost accessed   all the different joints within our body and now  we continue with stretching what did we do today   to improve our stretching and also to improve  our flexibility and building up some strength   is the so-called bow and arrow stance especially  along the hip area many of us are too tense there   so that's why one foot point outwards  other foot heel up and go one   two three four five and then other direction one  two three stretch stretch yeah hold the balance and here this side one two three four  five yeah one two three four five okay   so to learn and open up our hip area to  get more flexible so that was the short   beginning of what we did today but don't worry  you don't need to write anything of this down i think if everything is working i have  recorded this session i'm gonna upload it   and send it to all of you and besides that the  next five days they're gonna be very similar   because you don't need a thousand of different  methods and techniques that anyway 999 of those   exercises you won't practice so better to  have a few of them only and keep on repeating   right now my focus that i want to share with  you is to build up leg strength a lot this week   to make you feel how it is if the body starts to  become stable again yeah stable again also meaning   connecting better to the earth standing more  firm on the earth and building up more roots   to the earth so anyway i think it's time i will  continue my training now with the disciples   and thank you all for joining and  see you tomorrow morning again bye you

Channel: Shi Heng Yi Online

Views: 1,376,965

Keywords:

Id: I6FbjpCGB0E

Length: 64min 30sec (3870 seconds)

Published: Mon Mar 22 2021