20 MIN TAI CHI WARM UP AND STRETCH - Joint Mobility, Stretching & Relaxation as an Anti Aging System

Welcome to taichi and mountains. Today's class is a 20 minutes workout to keep the body young and flexible, release tension and promote general well-being.

When you are ready take a deep breath and let's begin.

Let's start by collecting the Qi or Life Energy .

Inhale, collect the Qi and condense it above your head.

Exhale and guide the Qi from head to feet through your body. Two more times Bring your hands together and simply rotate your wrists.

Move in the opposite direction.

Push your palms towards the ground until your elbows are extended.

Move your forearms from right to left like a wave. With this exercise you stretch your forearm muscles and train the flexibility of your wrists and hands.

Move in the opposite direction.

Move your hands in a circular trajectory and twist your arms at the same time.

In this way you train the tendons along the arms and the mobility of the elbows.

Reverse direction.

Keep your hands close to your shoulders and make a large circular motion with your elbows.

Open your chest and then your shoulder blades with each rotation.

Reverse direction.

Balance your elbows in the rotation. Stretch well as you lift your elbows.

Opposite direction Keep your left hand just under your right shoulder. Rotate with arm and stretch straight up.

Reverse direction.

Do the exercise with the other arm.

Reverse direction.

Bring your arms forward. Lift your right arm as you lower your left and push back in a relaxed motion.

Do the opposite movement.

Balance your arm easily.

Relax. Keep your fists closed, push your elbows back opening your chest. With palms facing up extend and push your arms back. You can feel the stretch in your arms and chest.

Relax. Keep your fist in front of your chest.

Without moving the pelvis do a double twist to the right and left by moving the shoulders.

The second twist is more extended but remain relaxed and smooth in the movements.

Rotate the pelvis to the right and left. Maintain a

vertically balanced posture with your trunk and head. The arms swing relaxed.

Activate Qi by hitting different parts of the body with your hands. The abdomen below the navel.

The ribs.

Chest.

Arms and shoulders.

And the trapezius muscle looking back.

Now the shoulders again and continue in the reverse order.

Relax and feel the pleasant effects of exercise.

Place your left hand on your hip. Push your right hip to the right.

Gradually stretch the right side of the body and then relax.

The same for the left side.

Put your hands on your back. Lean forward progressively to stretch the back muscles of the body. Relax in this position.

Bend your knees and lift your head to return to upright posture. To stretch the front muscles of the body take a step forward, join hands. Stretch the whole body and push the pelvis forward by arching yourself. At the same time shift your weight onto your forward foot.

Repeat by switching the position of the feet.

In a relaxed agile motion swing your arms and push your elbows and one knee back.

Maintain a balanced posture.

The coxofemoral joints are the most important joints in the body. Open

the leg position and place your hands on your back.

Move the pelvis in a large circle to open the joints. Don't move your head.

Reverse direction.

We can train the abdominal muscles by lifting the knees. At the same time we can open the coxofemoral joints with an external and internal rotation movement.

Alternate the movement of the legs. Repeat eight times for each leg.

Repeat the hips rotation.

Take a big step to the left. Place your left hand on your knee and your right hand on your hip.

Open your joints and lengthen by performing repeated lunges.

Perform the exercise in the opposite position.

Now face forward and bend the left leg pointing the foot and knee towards an external diagonal.

The other leg is extended with the foot pointing forward. Open your joints and lengthen by performing repeated, progressive lunges. Perform the exercise in the opposite position.

Repeat the hips rotation.

Place your hands on your knees and do a large rotation to train your mobility.

Keep your feet flat on the ground.

Reverse direction.

Bring your legs together and repeat the knees rotation.

Reverse direction.

Place your hands on your legs and straighten your knees. If you are well relaxed you can perform light bounces. Bend your legs and perform repeated lunges. Repeat the movements one more time.

Shift your weight to your left leg.

Step your right foot back a bit and point it to the ground. Take a relaxed twist to open your ankle.

Do the exercise with the other ankle.

And now the last exercises to release tension. Bring your hands together and turn your palms towards the sky. Inhale and fully stretch like in the morning when you wake up.

Stand up on your toes. Lower your heels and release the tension as you exhale.

Shake your arms and legs in a relaxed way e appreciates the condition of general well-being.

Thank you so much everyone. I hope you enjoyed today’s class. In this case, I suggest you do these exercises with me twice a week or more. If you would like to see more classes like this don't forget to like this video, leave me a comment, share this video

with your friends or family and subscribe to my channel. Thank you and see you soon.