Скачать или смотреть Gentle Full Body Warm Up Routine (Follow Along)

Whether you're just waking up or taking a break from sitting, these simple movements will help to stretch your muscles and open your joints. This 10 minute routine is also used for most of our Taijiquan & Qigong classes.

Follow along and feel more relaxed and refreshed!

0:05 - Shake & Loosen the Wrists
0:17 - Loosen the Elbows & Shoulders
0:23 - Bounce the Body Up and Down
0:41 - Swing the Arms
1:04 - Circle the Body
1:39 - Circle the Waist
2:07 - Circle the Knees
2:47 - Circle the Ankles
3:54 - Stretch Upwards
4:08 - Twist the Body to the Side
4:57 - Lean to the Side
5:58 - Circle the Shoulders
8:00 - Turn the Head to the Side
8:28 - Look Up and Down
8:51 - Extend and Retract the Chin
9:05 - Extend the Neck and Look Side to Side
9:24 - Small Neck Rotations
9:40 - Relax the Lower Back
10:40 - Squat Down Gently
10:58 - Lightly Bounce on the Toes
11:12 - Open the Groin Area
11:25 - Slowly Stand Up & Relax

••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

Looking to improve your health or martial arts skill through TCMA?
We offer Online Live Lessons tailored to benefit you!
More information at https://WuAnMartialArts.com

Also, don't forget to join our mailing list for more updates!

Thanks for your support!
https://www.youtube.com/wuanmartialar...

Be sure to follow us on Instagram! 👉 @wuanmartialarts

••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

Midnight Temple (featuring 7OOP3D) by Beluga Ten (c) copyright 2018 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/Beluga/...

0:00 Introduction
0:07 Shake & Loosen the Wrists
0:17 Loosen the Elbows & Shoulders
0:24 Bounce the Body Up and Down
0:42 Swing the Arms
1:05 Circle the Body
1:39 Circle the Waist
2:08 Circle the knees
2:48 Circle the Ankles
3:55 Stretch Upwards
4:09 Twist the Body to the Side
4:58 Lean to the Side
5:59 Circle the Shoulders
8:01 Turn the Head to the Side
8:29 Look Up and Down
8:51 Extend and Retract the Chin
9:06 Extend the Neck and Look Side to Side
9:25 Small Neck Rotations
9:41 Relax the Lower Back
10:41 Squat Down Gently
10:59 Lightly Bounce on the Toes
11:12 Open the Groin Area
11:26 Stand Up Slowly & Relax