Bioenergetic Fitness #1 – Shaolin Calisthenics & Stretching – Qigong, Kung Fu, Tai Chi, Power Yoga

all right welcome to your bioenergetic fitness workout that means we’re going to be working out our person but likewise our exertion so use in general so good for your energy face-lifts your feeling clears your psyche what we’re gonna do after our young utilization a little bit of Yin or Qi Gong relaxation to calm down so our workout it’s not gonna be too hard this is gonna be the excellent thing to precisely jump into if you haven’t been you know exercising a ton it’s gonna be based on a little of kung-fu a little bit of shaolin chi gong to sort of really get things moving wreak your cardio and your forte a little okay so time to start merely shake out your arms and legs and make sure you have enough space around you we’re gonna be doing a little of kicks swipes so you want to not have people right next to you okay so let’s just start with warming up the body we’re gonna precisely bring our hands up drop down in back hands up down and back this one’s called the pump so just use it to start to get the blood moving you breath as you come up exhale down you can see I’m bouncing my knees[ Music] delightful little move and legs[ Music] get on for low back sting tightening the low-grade back muscles good slowed down relax take your feet out a little wider we’re gonna find pony posture bring your palms one over the other weapons straight out in front your toes are a little turned out I’m going to drop the hips down and up down and pre promptly to get your legs nice and warm and I came out here to this beautiful beach to shoot some relaxing Qigong healing programs and I’m freezing in this wind so we’re doing a fitness program instead right now this is based on shaolin kung fu’ they’re very popular within Qigong and kung fu this course Nats developing the supremacy and fortitude heat in the legs so to be very good for your Chi your health overall forte good loosen turn your toes forward and simply unfold down so each of our kind of young activities is gonna be interspersed a little Yin a little bit of unfold loosening so just take a deep breath here come back to the center good and you take your hands on your left leg I need a little even wider stance now we sink down come up mitts to the right leg sink down come up this one’s a little strength and a little stretch so you strengthen this leg stretch under here so just come down I’m just as low-pitched as you need to get that strain don’t go any lower – don’t pull anything but now for a little challenge if you like you computed the arms so just like a fledgling flapping its backstages I use your wheeze expel down inhale up[ Music] good we’re gonna come to one side and hold water for the center other side we regard get your kungfu face on up to the center bring your feet back in shake out your legs really nice next one we’re gonna do is Crescent kicks I’m gonna step back with the left foot in order to be allowed to reflect me gonna have your hands up getting ready for a little kung fu battle now your left foot is gonna sweep across up and over so Crescent kick is like you’re trying to knock with the outside edge of your foot it’s like a karate chop with your foot let me switch feet so the back foot comes across diagonal up and over intersected up and over now we’re gonna start to switching foot each time so we sweep switch the paw move switch the hoof range pushing the feet see how fast you can go you don’t have to go as fast as me we’ll just try[ Music] we’re going to open the hips strengthen the hips starting the hip flexor try to keep your hands up when the paw comes down it property behind foot comes down lands will hi imagine like you’re trying to knock an apple off the top of somebody’s honcho good core practice to do one more better lack pull it out or shake it out now we’re gonna pull those hip flexors so find a long lunge now one paw back one paw forward the back end is up you try to find a stretching on the breast of the hip of that leg that’s going back so if you don’t feel a stretching perhap sag it down stow the trendies back and again we’re gonna fly like a bird so fluttering your wings arranged the legs “re opening the” wing trendies come down and find the unfold so we come out of the strain into the stretch exhale out breath in two penetrating sighs[ Music] drink the valence good well do one more hold it down now bring your weapons up raise your dresser to the sky feel free if you’re brand-new to this and this is hard hold on to something as you do this then we’re gonna straighten that breast leg stretch over the breast leg called pyramid constitute and yoga your legs are at the pyramid take a deep breath here elongate again you can be holding on to something if you need something under your hands they’ll braced you higher I can’t see even beyond your shin now let’s raising it up and turn it around so other leg is back we open our backstages come down to the stretch can you want that stretch on the breast of the trendy so tilt the trendies back whether it is necessary to straighten the legs hands come down open the arms sink turn the arms inhale open the wings expel fold the offstages try to find that stretch really good if you have pain in the hips or lower back open up these muscles[ Music] come down hold forearms up filch your dresser[ Music] hard in the wind and we’re gonna straighten the figurehead leg bend again hands can be on the flooring on an object or on your shin I’ll look to that pull under the hamstring accompany it back up be it in shake it out all right good yeah one for the upper person little punching I’m gonna take our feet wide again this one we’re gonna open up with a block it’s a big wide move then we’re the paw that’s blocking is gonna make a fist pull back on the other hand swipes then that hand opens comes across we turn our posture wrap around make a fist pull back by your waist other handwriting swipes employed sugared pull back punch open scope pull back punch expanse swipe real difficult all the sand I hope you’re standing on something better we’re gonna start to pick up the hurrying[ Music][ Music] who’s your breather[ Music] I’m gonna go to Australia at this pace[ Music] two more the two sides and relax bring your feet in foot together legs straight slide down stretch it out a pair deep breathers here use your breaths to relax[ Music] good roll it up shake out your legs very good alright let’s just open up our Chi a little bit knock on your dresser go up and down take a deep breath in sigh out your opening just gonna open up the flow of energy through all our tissues in accordance with the meridians now you can slap down the inside of the arm slap up the outside down the inside up the outside so the hard part is over now we’re just gonna work our energy swept down the inside of the weapon up the outside down the inside up the outside open the flow of energy following the acupuncture directs you gotta come around to your low-grade back and then down the back of the legs up the inside of the legs around the trendies stay on the back of the legs up the inside down the back one more time good knock on your hip pleat with fists knock on your belly flex your abdomen a little bit right over the navel like you’re pulsating a container you’ve stiffened the container surface vanquishing the rhythm this is just to wake up all your parts get loosened interlace your fingers breath reach up exhale float out to the sides inhale reach up exhale float out to the sides it’s nice long relaxing wheezes allaying the nervous system building the chisel[ Music] good one more time good now float your hands out to the sides and down it’s a shoulder elevation inhale up expel down this one get a little more fluid we’re like a bird flying a little wave that rules our prickle up from the hoof trendies spine and limbs slow deep breathers mollify your power and then bring it in to the monk deem the Pearl one hand on top of the other touch the gratuities of the thumbs we are of the view that merely below the naval foot or square under the shoulders knees soft make a few deep breaths your joints float away from the ribs I just imagine like a bone of grey glowing is condensing at your lower abdomen this below and behind your bellybutton in the center of your body this represents a battery of vitality and exertion it’s a pair more penetrating gulps in this standing meditation take a big breath in and a sigh liberation good alright it’s a nice immediate internal and outer workout a little cardio little strength little opennes a little chi a little meditation so hope that has you feeling good keep it up hey if you concluded this video helpful you can head on over to nickel AFRICOM also you can help support the channel by attraction subscribing those are all the things right observation and that’ll help us keep producing all this cool free content for you alright thanks so much Nick roars recom

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