All language subtitles for 3. Learning the movements session 1

Hello friends.

So in the coming session we'll learn the basic movements of Chico and it's not so much if you're doing

it exactly correct or exactly technically right.

What's more important is that you learn to move very fluidly kind of effortlessly and learn to move

with full attention really connecting your awareness to the whole of your body and becoming fully present

to the movements and the breathing.

That's what's most important to connect mind body movement in the breath right.

Also sometimes I will be saying something like feeling the tea or feeling the that she Razi up towards

the hand and it releasing through the ground again through the earth.

A lot of it is kind of symbolic.

It's more that we start to learn to really bring the awareness throughout the body and imagining as

if you're feeling yourself expanding and releasing.

And this is a very important part to start to learn.

Start using your mind in this as well creating feelings of openness and strength releasing

the first important thing is standing correctly in Chico how we do this is having the fit about shoulder

width apart maybe just a little bit wider and having the toes point is straightforward so that they're

not out nor in pointing straightforward and we bend the knees slightly.

So that as if if I want to look down I'm just covering with my knees my toes right that I can't see

my toes.

Now the legs are strong they're carrying the weight the upper body is loose to trying to feel that you're

standing with strong legs but lose upper body the Spine is straight so we're not having a buttocks back

like this we're not having also are buttocks push forward like this but gently just tucking the tailbone

underneath in the crown of the head is above the tailbone.

Now I'm having my arms a bit open just slightly not bring the Chest forward this needed closing.

Everything is loose but open in the upper body the jaw is relaxed so I'm just standing like this

relax.

OK.

No throughout the practice it's very important to keep kind of sweat because smiling with the heart

the inner cosmic smile.

So you keep a very calm state of mind to not doing things in a hurry or with pressure like I have to

do this now but smilingly openly enjoying the practice in this state of mind the state of heart will

reflect back into your whole body.

So keeping the face muscles relax keeping the eyebrows relax as you making this practice OK and we'll

be repeating that sometimes like smiling with the heart through during the practice.

You can either keep your eyes close or keep them open and for some of you if you keep your eyes closed

you can focus better on what you are doing.

But for others maybe you have too many thoughts too much meditation and then you can keep your eyes

open and just kind of look at nothing just looking in front of you keeping a completely open gaze and

letting everything come in without focusing really on one point.

Both is OK both has their own advantages and benefits

we're going to do some very simple warming up practices for the cheek.

We're going to open up the risk first by rotating the hands as you breathe in fully lengthening out

reading out rotate in the other direction for two more full breaths reading in rotating up

link reading our drill data now

pastime reading a

and breeding

one which is going to swing the arms really loose around body So loosen up their hands the wrist showed

is the whole body is relaxed is swinging the hands like this making slight fist with your hands as you

rotate slapping gently with the fist here on the kidney's on a triple heater what it's called to warm

up and increase the blood flow into the area

so becoming law serene loser

just keep your breathing calm for the last five very calm breaths into opening up the spine the shoulders

one back again to the center feel your arms for your hands

raise the hands in the side making nice big serve as if the neck feels OK the neck is not so good just

go from side to side but keep the neck long keep the breathing deep and calm

both directions

going back to the scene one with the hands and the sides we're going to make big circles with the hips

opening up the hips opening up the joints

three more big circles in this direction and about seven more in the other direction as well all directions

to make more more big circle

perfect fit to get maybe slightly had the knees making about 15 circles each direction to open up and

warm up the knee joints

all directions

per map on one leg opening up the ankles making smooth circles.

Also here about 10 15 circles

all directions

trying to make the circles really smooth really connecting with your own body with your own feet.

Perfect

and rotating

both directions

once we've opened up the joints in the body we're ready for some nice chicken practice

All right friends.

So we're going to be making some nice floor with jiggling movements now.

OK.

They remembered the importance of fluidity of effortlessness and start enjoying making these movements

instead of doing it with a kind of tension I guess should become fit or healthy or strong or whatever.

No should just being and just fluidly effortlessly moving the body with a kind of joy.

All right.

We're going to start with some full body breathing.

OK.

Now how we are going to do this is gently bringing the arms up like this.

Keep some space here Open is in the body turn the palms out and bring them down bended knee slightly.

OK.

Do there's a couple more times with the palms facing down the fingers relax.

No extension.

Nothing too much tension just looseness enjoying creating some openings in the body.

Let's do it with the breathing breathing in open come up from the knees a little bit out grounding again

breathing in open

out drowning

do this for more times in

Anna

as you breathe and create a lightness in the body an openness and as you breathe out create a foundation

strength connecting with the heaven with the open space above you connecting with the solid Earth beneath

you with the breath last time in

and out.

And again coming through the staining position.

If you feel already laid a bit in the hands so warmth and increase of the blood flow increase of an

openness of the energy system and also the nervous system.

Feel that.

OK.

Learn to feel the little details.

It's not about spectacular lightning and firework.

If you look for that you miss the whole point.

It's about the simplicity about the things that actually are there little sensations.

OK.

Next is spinal breathing.

They also call this turtle breeding.

How we do this is from here we bring the from a standing position we bring your arms a little bit up

and then we open with the breathing opening completely lean a little bit back hollowed the spine open

the chest with the breath out we squeeze we tie the hands into fists we round the spine so we breathe

and we open

we breathe out

we breathe in open

you breathe out now we keep doing this for five more times OK try to do these practices with slower

Brits so that you learn eventually to breathe in for about eight seconds you breathe out again for eight

seconds but if you need to breathe faster you do it faster

last two times.

Keep doing it yourself.

When you breed out created what's called the root luck the anal lock you tighten the muscles around

the Pyrenees you lift kind of the barony up you lengthen the spine out was the crown of the head so

with your exhalation you squeeze everything here out in that area to bring the energy up they call this

energy channel the K one the bubbling spring and through that you want to open up the energy system.

Okay let's do this one more time okay you breathe in you all.

When you create space you exhale you squeeze

last time we just inhale and then we bring the hands gently back to the center back in standing position

so we're now just going to be kind of swinging swaying a bit from side to side and throughout these

practices we tried to keep the wrist loose the thing is relax everything loose and kind of moving elegantly

and effortless okay.

And we're gonna be swinging the arms all the way to the right turning the palms out like this and then

looking back keeping a bit of force with the belly force with the legs and then we swing the arms back

again like this to the other side turning the palms out

and down again sway to the other side

turn the palms out swaying to the other side elegantly make sure the fingers in a race are still lose

as you do this smiling with the heart of course turning the palms out we're going to do this now with

the breeding so with the breeding in we bring the arms back breeding out back to the center

in

and out

and in

and out

in

and out two more rings a opening and swinging with the arms increases openness.

This circle

coming back to the center

so next thing that we're going to do is shooting bow and arrow and it's a wonderful way to open up the

meridians towards the heart stretching out releasing stretching out really easy OK and you can do this

in two ways if you do it with the knees bend like this coming really deep as you're doing this or you

keep the legs straight that's also OK if you have some problems with your knees for instance or problems

with your hips and it's perfectly fine as well but this stance here is a wonderful way to create strength

the lower body to really create a good foundation of grounded energy strength in the body in the mind.

OK so from a basic standing position you shift the weight to one leg you bring the hands up the knee

in the upper leg is about 90 degree angle you step out to the side with the palms down you bring the

hands down you bend the knees you bring the left arm in front of the right this.

OK now you pull the string with the right arm and you push with the left hand out like you're gonna

shoot the bow and arrow so you pull with the right arm you push the you can come up from the knees a

little bit you push with the left hand out with the index finger in the middle finger up in these fingers

down and as you push now Jan you feel all the way on the inside of the arm it lengthening out towards

the heart.

Okay so with the exhalation coming down Okay arms out.

Breathe in.

Hands up.

This time the right in front of the left.

You pull the string.

You push out.

Focus on one point as we focus in the mind.

Okay.

Breathe in left in front of the right to look and focus.

Produced for three more times in out.

A.

A

A.

And take a little break.

Okay.

Step back if you want.

Relax your breathing.

All right.

We're gonna do this one more time okay.

To really make sure we're doing this correct.

When you're gonna shoot the bow and arrow make sure that your elbow your shoulder your hands are in

the same line.

So not doing it like this or keeping it all like this keep the neck long keep it all in the same line

you see here all the way through the elbow.

You're pushing out the elbow not up not down straight.

Okay well you're releasing the poems are up and bring them in front of each other.

So we're gonna do it now.

On the other side.

Okay so from basic standing position you shift the weight to the other leg for me it's the left leg

and bring the arms up.

Take a breath in stepping out breathe out right in front of the left.

I come up a little bit.

I breathe out

breathe in that in front of right.

Push out

two more times in

s I make it nice and fluid.

Okay fluidity is the key effortlessness

to step back.

We come up with the arm we shift the way to one leg trying to keep your balance.

You bring the foot in and then you step back.

So instead of stepping back like this try to do it nice and fluid nice and slow.

The next movement we're going to be kind of pushing up the energy pushing up the cheat and at the same

time and we're lengthening the spine out and we're releasing it that kind of effect that we want to

create is lengthening and releasing opening and releasing opening release.

Okay so how we do that again from basic standing position you can join in with the next breath then

we scoop the air up you breathe in like this you turn the hands when they're in front of your four head

as they turn in kind of around the index finger like this up and you push the poems up and you come

up a little bit from the knees they stay here for a little moment as you're pushing them up you can

do let's call it is this anal lock this route lock you can push it up at the same time as you're breathing.

Okay so let's do this a couple of times with the breathing in you push hard you lengthen the spine or

you pull everything up and then you release a little bit bending the knees the hands closer to the head.

Breathe in breathe out you can do this for seven more times in push up and out

in

in

and out last three times.

Now fear that you can lengthen out your whole spine as you breathe in and as you breathe out you can

release last two times you open you stretch you release pressing the feet into the ground the crown

of the head up out last time we breathe in and we release with the hands down out words come back to

a standing pose feel what's happening in your hands your arms take a little moment to stand like that.

For a couple of breaths stay standing.

Miss standing pose.

Keep the solid miss with the lower legs.

The Open is in the upper body that your awareness flow through your body let it scan through your body

as you're standing like this you can feel your leg you're charging up like a battery.

It's not just standing and waiting.

It's standing and connecting standing.

Charging

1 take a little moment to stand however you want.

We come now to the next part and that is the standing meditation you were already doing it a little

bit as you were standing like this and keeping some open in the body like you're holding a ball of energy.

Here come back into the standing position like you just did and bring the hands a little bit more in

front of you here like you're holding here a big ball to doing say energy.

Hi I'm in all this is in the rules is in the hands that should make the sense to get in all the poses

never like using the fingers or into the.

Keeping a close eye like this or tension anywhere stability should be open and loose so did the knees

again slightly bend video as well.

Turning the upper legs a bit out in minutes.

George likes to joke that neck long if it's too much for the upper legs straighten your legs.

It's also OK for now.

OK take five calm breaths into the lower down to an area.

Maybe you've already done this video practice it breathing through the Dante and center.

Otherwise do it.

Also a few that you can create more awareness in this area.

Breathing Space awareness and energy into that area the fingers are pointing towards each other.

Read slow less to Brits

one hour.

Stay here.

We're gonna bring the hands.

Keep your breathing normal just breathe however you want.

Keeping that bull and bring your hands a little bit up in front of the chest.

This is also a pose we're gonna do later we're gonna turn again at head high to chill to hide palms

out and up ideas bring the arms further up you come up from the knees up from the legs a bit you can

straighten the legs more out you've turned the poems out and bring a hands back down.

Let's do it two more times so we hope that bull in front of us energy centered in that space of consciousness

we're holding it.

We bring the arms a little bit further upholding that circle there turning to hands.

I hear we have a diamond shape with the fingers the elbows up and again down one more time and in front

of the arms rise up.

Keep it loose.

Keep it light effortless.

Turn the poems up and out.

Relaxed

now after doing a couple of practices like this.

If you feel sometimes there is some tension in the back you can place your hands behind the lower back

like this.

Gently rotate.

Open up a little bit breathing.

Read out lengthen the spine round the spine a

out one more time and

relax.