[Music] [Music] [Music] so good morning everyone
and welcome to the next weekend practice i would say we are directly getting
started and so just take a step back so you have
some space and let's start to warm the body up a
little bit and like all the sessions before the
quickest way to do this is that we start and just
move a little bit and jump a little bit and so let's go
together feet place them together. again your
attention bring it back to the body
and so you can concentrate on the spine stand straight bring the arms
in front of the chest and bow
inhale lift the elbows exhale release then left leg take a step out
and inhale exhale two more times inhale and exhale one more time in and out
okay from here start shake off the arms a little bit
and start small jumps yeah for example right now even if i'm
shaking but the feet are not leaving the floor so everything is really loose just shake continue so there's nothing complicated
about just starting to shake
and the easy way is you set yourself a timer
for example two minutes three minutes and just
start shaking off yeah then our jumps now
this time you lift the floor and continue then we can alternate with the jumping a
little bit and legs out so let's go together
36 times.
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 one two three four five and six. uh continue
smaller jumps again one more minute then left right
left right left right right left right just small ones just shift the weight right now you can use also a little bit
yeah rhythm that makes it easier.
Now once you have a rhythm once
you have a structure it makes it easier to follow so
let's stay in this particular exercise now and we go um
again 36 times yeah. one two three four five six eight nine
ten one 2 3 4 5 6 8 9 10 1 2 3 4
5 6 7 8 9 10 1 2 3 4 5 6. continue small jumps
and arms yeah continue jumping. shoulders rotate
to the front while we are jumping so here yes small ones keep the fist close to the body not out
here because then it gets very exhausting
make it close here and we go 36 times
1 2 3 4 5 6 7 8 9 10 1 2
3 4 five six eight nine ten one two
three four five six seven eight nine ten one two three
four five six good so now
like i said this was the quickest way to get the body
activated and once you already feel that you're slowly starting to warm up
and the body starts to heat up now we are starting our joint openings
therefore start with the fist again open close
open close ah here you see it's like very old
but i don't want to throw it away.
So i just take it off
okay continue with the fist so 36 times yeah from here
one two three four
five six seven eight
nine ten one two
three four five six
seven eight nine ten
and one okay yeah on some of you i can see, look when you
uh last time last weekend i told you about
it's not only the quantity of what we're doing. but it's especially
the quality of how you're doing something
so this time even if it's just the fingers
yeah when we open, really open completely not
open halfways, open the thumb completely open the index finger completely yeah
middle finger until the palm is really stretched open then
small and open completely
not halfway not… not only so huh so let's go again
18 more times completely open yeah one close two
close three four five six
seven eight nine ten
one two three four
five six seven and eight
okay very good next rotate the fists inwards
yeah use the complete range of your joints yeah start slow so you
don't hurt yourself but anyway then start to use the complete
range of your fists of the wrists
yeah slightly very little if you want to make the movement bigger
you can also integrate a little bit the elbow
so then it's not just here in the front it's
look.
In this position it's also the elbow a little bit
yeah make it round round round so that we don't
always just start and stop the movements always continuously 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 five
six seven eight nine ten and six more one
two three four five six other direction
but we go directly elbow other direction out
one two three four five
six seven eight nine ten one
two 3 4 5 6 7
8 9 10 1 2 3
four five six seven eight nine
ten and one two three four five
six okay shake off okay something just to play around
in between uh just that you start to get a better connection for the body is
for example you make only right shoulder you try to separate
the right shoulder from the rest of the body and just for
example rotate right side
so but now pay attention for example yeah try to separate from the rest of
the body so that it doesn't have influence right now
also my spine is moving together with the shoulder
the left side also moves this time in this exercise
no we don't want that everything moves we want the spine stay straight
and so you concentrate right now that when you move it's just the right
shoulder the right shoulder blade the collar bone but that's
it not until the spine the spine try to not move yeah so that means you must learn to stay
very focused on what you
want to do and not spread the awareness too much all over
so one two three four
five six seven eight one more
nine same we go for the left shoulder again slowly, slowly that the spine
doesn't move one two three four five six seven
eight and nine okay very good then next
go more inside until the spine and rotate just
rotate feet around shoulder wide and for right now
just go here this time see this time body
arms and legs this time they are connected
yeah i am moving the foot i'm moving the heel
up because elsewise i would hurt my joints
i would hurt my knee if i turn too much that's
why i'm supporting this movement by switching the stances as well
yeah but still up here it's all, it's all relaxed
pay attention to your shoulders to the shoulder to the neck
yeah it's not up here this is too tense release release now continue, continue while i'm watching
what you're doing so also something i can see on many of
you is yeah the eyes go first the body follows
so that means your eyes muscle the eyes, the eyes so don't watch on the
ground too much eyes
eyes head eyes head spine okay now at the same time also
don't wobble around yeah not too much wobbling not this one yeah look this is yeah right now for example watch this is
the center of yourself it's the spine
okay yeah look uh a short story in between so you
can have a short rest um sometimes we call the spine
it is the axis for your life it's the it's the axis that we need
for our life and in order that this axis is um properly functioning
it needs to be able to fulfill four four functions, your axis.
Our spine
the first one is it needs to be able to just bend forward yeah so
bend forward bending forward is
one of those functions the second function is when you lean back so bending to the front and leaning to the back so and the next
two functions is afterwards front back and then
left, left torsion so from here look left and other side right so and every time
when there's anything on our body which is um which is
blocking one of these four movements so either you have problems bending to the
front you have problems leaning to the back you have problems
turning to the left or to the right then we say it's the beginning of some
other problems that your body will have later on
because if the axis already is not working properly
then everything that is connected to this axis
also later on will suffer and will have some issues
so and this is the reason why it is so important to watch your posture
and why we are making for example also these exercises
in order that you really feel that the spine
is important and that also means that the mind is focused
on the spine while you make all these movements and
therefore and how do i know or how do you know that
you are focused on the spine it is by keeping it aligned
it is by keeping it aligned for example when you make
this torsional movement so the spine is straight and the spine always stays straight the spine stays straight
and so you continue with this exercise keep the spine straight at the same time
you also try and follow as good as you can each movement of each
single vertebra that is making the spine if you can you make it
if you can't you practice it yeah so
the attention must come more to the spine
okay good then next exercise the spine to the front so we are
bending to the front before you make it let me give you a short, short
instructions on what you are paying attention to so the chin you take in
yeah the chin you are tucking it in already by
tucking in the chin this area here your neck you start to make it long yeah you start to open this area you
start to make it long that's why you need to keep the chin tucked in at
the same time this next exercise is not about how low can i go yeah
therefore there are other other things to do this is not about how
low can you go it is about how much can you open
how much can you curve and open the back side of the spine so this is why
you look, you…
It's like it's bulging out the back so and the
exercise looks like this. you bring the hands
you cross them place them on the top of the head and just bend to the front
so remember the chin tuck it in keep it in and your
attention your focus is on the back side of the spine
to open it more up now if you are making it correctly just stay
in the position don't look if you make it correctly you can already
feel that mostly and especially in the
morning the back side of the spine when you make
this exercise there is an area which is already maybe
hurting a little bit or where you feel there is some pain and
there is some tension and exactly this tension and exactly
this type of pain this is what we want to learn and
release more so you stay in this position yeah the mind is focused
yeah you are searching for every place in that spine along that spine that's
too tense you locate the tension
and then comes now the magical part no just kidding but now comes the
important part after you have located the tension
what is the method what is one of the methods in order to release the tension
and this is where now the methods the techniques and the breath
comes in yeah and we just used a very simple method
you locate the tension inside of the body
the mind you stay at that location you inhale into this location
and during the exhalation your mind releases
from this space yeah it sounds very complicated but it's
very easy you are simply using the breath
in order to release tension at the same time
so let's go from here eight breath so inhale
and exhale inhale
and exhale inhale
exhale inhale exhale four more times in and out in and out in and out and one more time
inhale and out let the arms hang, let the arms hang down and when we are standing up
we try to stand up starting with the mind yeah you go to your ankles then you move
upwards to the knees then move upwards through the sides
to your hip then to your waist and then the spine
from the lowest ones they start to roll up now between the shoulder blades now
you're at the neck and now you straighten up
the spine okay good this was number one bending to the
front second exercise now we open
the front side of our body the front side of our chest
so from here arms to the side here the chin
stretch it open stretch this open yeah
now i just take this side so the chin is up so that you feel
or maybe you don't feel but there is a tension line
from the chin down the neck over the shoulder over the arms until
the finger now on both sides from here to the right side and from here to the
left and both are connected through the chest
yeah so also here you stay in the posture yeah you concentrate
and try to observe where is the tension located
where are you having tension along this posture then you are
inhaling into this area of tension and during the exhalation
you open stay in this position and continue for
yourself so and also pay attention right now your
neck yeah the neck don't uh
don't tilt the head too much to the back so that
you are blocking the the spine again uh if you are
moving the head too much to the back and you are not
trained then you are blocking the spine but don't block the spine just here ah
yeah like a turtle, a turtle
yeah like you put the head out of the house
like this so stretch the neck out but without
compressing the spine this is important and also here the fingers, straighten the
fingers yeah no straight fingers means no
attention there but you want attention there again from here stretch the neck out
locate the tension inhale exhale and second time inhale and release third time inhale and release four more times inhale and release
again in and out two more times in and out and one more time inhale
and okay so um
[Music] so meanwhile i already shared with you
the six day morning practice where you have quite
a lot of exercises so you have the six days
then at the same time you have four sessions
from the last weekend practice so this weekend i will not give you
too much more new exercises but i would like more to um
explain to you a little bit how to properly
use all these exercises and practice them in a way that brings you
really benefit so it's not about the quantity of how many
exercises you have it's about the way how we do them
so and very very often the last time was the question
how does all these exercises fit together
with the buddhist practices and all the way of thinking here well it's
very i make it very simple if you don't know where a problem is
located we cannot fix it but in order to know where a problem is
lying we need to be able to observe very good
in order to observe very good we need to be
aware of everything that's happening everything that happens inside our body
everything as much as we can be aware of what is
happening around you the more you're aware, the higher the
chances are that you can do something about whatever
is there that you don't like.
So awareness is
the fundamental basis in order to create anything it doesn't matter you
can also be aware and create bad things no
problem but if you want to do good things also
there so awareness is number one so
but now we talk about our body now we talk about exercises
so how do you train this awareness now you train the awareness by being more
aware yeah as funny as it sounds but that's
the way how to make it? how do you become
more disciplined? by doing stuff that is expressing this discipline more
yeah how do you become better with this exercise
by executing by practicing this exercise so it's the doing part
it's the action part but the main point is in which
mental state are you making the exercise it's the mental state
so and the mental state depends on how deep can you penetrate
into your own body yeah i exaggerate now a little bit but it's about in the
beginning learning we need to find the proper
balance between staying soft
soft and loose and all, all nice and fluffy so on the one side we have
this softness but we cannot all the time stay soft so
this is why sometimes we have the hard
practices sometimes you need to train and also tense up
the complete body in order that we are able to access the soft side about us and the hard side
about us so which one is better it's the wrong
question because it's not about which of these two states is better but
it's beneficial if we're able to access both of these states softness and
hardness so because
the more and the higher and the deeper your relationship
to this hardness becomes then it's also more easy for you
to detect when you have tension located inside of yourself
and this tension is something that you normally
don't want to have it excessively in your life it's something we don't necessarily want
to keep for too long time in our life
so final story before we continue with some more exercises
as some of you know the shaolin temple the way of living, the way of thinking
here it's mainly based on three different main
philosophies and one of them is called the buddhism more especially the zen
buddhism or the chan buddhism second one is taoism and third one is
confucianism.
Now taoism. taoism is that
is that philosophy is that way of life where the yin and yang symbol for
example is coming from so the yin and yang symbol is nothing
buddhistic is something coming from taoism so
and one teacher from the taoist teachings one of the highest teachers he
was called laozi the old teacher and it's a very nice story and
it's very simple he observed a child a baby that just was born on
this earth and he realized okay that child is
very soft. soft by touching but at the same time is also very weak
by nature because that baby still needs the
parents and somebody to take care of the child so soft and
weak on the one side but the complete life
still in front of the child and as the second observation master
laozi he observed there was a old man or it can also be an
old woman who just passed away so
what happens with the body with the corpse that is passing away
it is becoming very hard and very stiff it is becoming immovable
it is starting to stagnate it's blocking yeah it's hard and it is stiff
and just by these two observations master laozi
um thought about it yeah and made the
conclusion the soft and the weak belongs to life
the heart and the stiff belongs to death so hard
and stiff hard and stiff is the same category as too much
excessive tension for a too long time and this is why if you want to live
longer you don't want too many things about you
become hard and stiff and at the moment maybe you understand it as i'm talking
about physically hard and stiff yeah but this
is only the beginning because it's also possible nowadays that
people are mentally hard and stiff
mentally um immovable mentally not flexible
and this is by far the bigger issue nowadays i think
so getting rid of tension of the body is way more easier than getting rid
of this type of tension which is embedded
in the mind in the thoughts and also an in emotional states of uh of the people
so pay attention to this okay now and therefore and how to stay
flexible? how to stay more movable? well sometimes
it's necessary that we open the body
open the body and stretch the body open so first exercise for today
so the movement is just from here yeah both palms push
up let's start with this movement first bring the arms down inhale and exhale
inhale exhale inhale exhale and continue inhale and exhale okay continue with the movement now
while i'm giving you a few more things to pay attention on
so the power all the way when you inhale yeah the palms are facing upwards
now look in the moment when it's reaching about
uh chest height my fingers slightly point to the front
keep turning and end up here on
the side yeah so looking from the side is here
in fingers front and then they're here on the side ready
to push up yeah so i inhale here
then fingers turn wrist turns elbow elbow go
in until i am in this position
so now why why is it important that the movement is like this
because there is no other possibility then to move your body
in this way in order to stay connected in order to stay
connected in order that at all times you can feel
actually what you are going to stretch later on
here the arm stays connected it stays connected so
because now it's connected to the back side
of the back side of your body then when you're pushing
upwards here the hands really push
fingers try not to keep them too unstraight, straighten so
when you are up straighten
the fingers straight and for the beginning
push, push open and stretch upwards
one and push and release now the way how i breathe is i inhale yeah i still inhale at the end and now i am inhaling okay so
to the breathing or through the breath yeah
later on maybe i'm going to upload this video again
so at the moment it's more important for me that you understand
what you are doing and how you are going to use all of these
these movements to really bring you some feelable benefit
than just copying what i'm doing now is not the most common way of breathing
but again this exercise right now i want to open the body i want
to open the body so how do i make it in order that i can
open the body i need to have a very very clear idea about how does it feel
when my body is closed how so from where do i want to open what
do i want to open so that means i need to put myself
in this position where i feel aha okay so now i can feel
my tension line now i can feel which muscles are engaged and which
muscles are limiting my movement at the moment so this is why
this is the first step i want to make sure that i can really
have a clear sense of what do you want to release
there what do you want to open there which
posture is it which muscle groups is it that you really want to open yeah this
is the first step and this is that one so when i inhale that's this, this is why all the time
when i inhale it is like
i inhale which means the pressure inside of my body
starts to increase because your lungs start to inflate and get bigger so you
inhale the pressure starts to build up inside of you
at the same time you are in a very specific posture
and are also pushing so and once your mind is settled in the
right in the right state what you then realize
is it's this complete it's like your balloon it's like you're
that michelin…
That you know the michelinguy yeah he
has bubbles everywhere he looks very nice
but it's like this like you're inflated so and this is in a way how uh it can
feel when there is this first movement yeah so from here
inhale so and then comes the important part
because that was just step number one and step number two now is
because now you can feel it so good because you can feel all the bubbles and
that pressure so good because the pressure is
there now this is why now you can exhale
and release the pressure and but now important you release the
pressure but you don't release the posture so that means
yeah i inhale and on the inhalation i'm already
as much stretched and i'm pushing as much as i can
during the inhalation when i'm starting to
exhale my arm my structure is not it's not like this so i am not exhaling
and, and releasing this posture here it's the other way around i
inhale and it's already very much up i exhale i exhale and stretch even more
you exhale and stretch even more because that exhalation because you're
releasing the tension this is why the body starts to open the
muscles start to be start to become longer
and this is the reason why it also can become a little bit
painful also this type of exercises yeah but when you feel that okay there
is something you're doing with the body when you feel okay something is
happening then it's correct if it's too relaxing is something wrong
so again this exercise let me guide you and we make this exercise
now a few more times so from here inhale push exhale push more then release inhale exhale push more
inhale and exhale push three more times inhale two more times inhale
yup inhale stay in the position during exhalation push more exhale push
more and then arms release and two more times
inhale push push push push push inhale more
and keep the push exhale push more okay and one final time [Music] inhale so so okay
but it was better than before but this is also still not finished yet
it's still not finished because our focus right now
in that exercise that we did was mainly the upper body but we can open even more
but this maybe let's see either tomorrow or maybe this afternoon
uh i will tell you how to open more like i said
right now it was just the focus more or less
on the upper body but it's about connection it's about connection
and therefore we also need to consider the lower part everything that we do
below as well um ah yes
and maybe very very confusing very confusing but i still tell you so
that it's out yes there is something about unity
there is something about connecting or reconnecting or
uniting or understanding where things belong together
so yes it is about making something return to one
return to, return to the source again however you call it doesn't matter
yes there is something about it but the way how to get there
the way how to approach this conceptual idea the approach how to get
there is not that you you you
you create with the mind that it's united because like this it can also mean
you're just tricking yourself so like you walk around and everywhere
yes everybody's connected and i love you and you love me and we are
all the same but this is like very much, this is very
much intellectual this is very much the mind again the
mind playing his his cinema, his cinema, his movie
it's the mind playing the movie again we need methods
we need methods and one method how to get
to a better understanding of how things are connected is by learning
all the separate areas the way how to get to unity is by
learning to separate yeah as, as an uh
explanation today we had yeah rotate the shoulder
yeah and i told you um don't
don't move the complete body yeah so i didn't want you to to do this yeah what i wanted you to do is
this everything the body you keep straight and try to try to isolate try to isolate the shoulder
the bone and the shoulder blade try to separate it from the rest of the
body why because only when you know
or only when you are able to separate it then you also understand
how it is connected only by understanding how it is
separated you know why it is connected
yeah very strange but now it's not strange
it's just it's just a different way of practice
and yeah so don't, don't misconfuse these things this is
it's, it's like this that uh yeah sometimes yeah we know what the
goal is but it's the method we need the proper
methods we need to know what is working and what is not working
okay very nice so thank you all for joining this morning
session and today two o'clock german time eight
o'clock new york time we will have another
session see you all later again and until then
have a nice day bye hello everyone so good morning
and good afternoon to all of you this is the second session for today so
let's just get started and as i mentioned in this first session
today i have already started sharing many
videos to you and also uploaded them so you can always
repeat watching them but for this week and right now what i would
like to do is to give you a little bit more explanations
and also some more details on what to pay attention on while you
are making the practices yeah because i think meanwhile you do
not really need more exercises yeah but
you need to start and increase the quality
and the way of how you are doing the exercises
and especially what your mind is doing during all these exercises so
to get started in the beginning very very important just as in every practice
catch your attention back to yourself again feet we are placing them together stand straight
both palms in front of the chest shili and
bow elbows lift up inhale
feel the chest exhale hands down left leg step out
inhale palms facing down exhale
and again inhale and exhale
one more time in and out
now we are inhaling our movement stays the same but the feet at the same
time you inhale and push up on the toes exhale heels come down to the floor again
inhale heels up exhale heel down inhale heel up
exhale heel down and continue with this exercise inhale exhale inhale exhale and one more time inhale
and exhale we continue eight more times in turn the hands palms down exhale
heel down arms down to the ground palms
face upwards again inhale turn the palms exhale and in out and in
and out four more times in open the chest palms face down
exhale three more times in palms facing downwards exhale and two more times in and down and one more time in and out
okay the feet are around shoulder wide maybe a little bit wider
but around shoulder wide then the knees slightly
bend them a little bit so don't straighten them all the way
it's just a slight bend very little very little so
place your attention for the moment on the
complete surface of the foot so not too much in front of the
toes not too much on the heels but try to
have it balanced even so
maybe with a little bit of focus right below let me show you right
here in this area this is where your center of gravity
this is where you're focusing right now while you are standing this is the point
where you're standing on watch your breath inhale exhale stay at this point
so then very very slowly we just start to concentrate our mind on the
right foot and also our spine we move over to
the right leg so a lot of weight right now should be on
your right leg then very slowly legs and knees
still bend slowly spine straight back to the center
the way to the left side and now spine is exactly over
the left foot rest of the body is relaxed then slowly shift right leg now we are using
our breath to help us when i move to the left side
i inhale when i'm above the leg i
exhale and concentrate on the foot moving to the other side inhale exhale to the foot inhale and exhale on the foot inhale
switch to the right side exhale okay stay focused only this
switch to the left to the right side inhale and exhale switch back to the left side inhale and exhale two more times inhale and exhale right leg one more time in and out now we're adding some balancing
exercise so inhale to the right side exhale leg then
step back down inhale left leg exhale inhale back to the right leg in
and out let's step down
shift the weight inhale and up
leg down shift the weight inhale exhale up and again foot step down
shift the weight inhale exhale yeah continue with the exercise
foot touch the floor then consciously
move the weight onto the right foot feel how it's traveling to the
right leg left leg is getting light because it is
light then it's easy to lift up the leg
so in this position your spine your chest yeah
the right leg the right foot it's all in a straight line so you can have a
reference point and keep the balance afterwards
first left leg it's still balanced
keep the balance then touch the floor
consciously bring the weight onto the left leg
right leg empty and up and step down inhale
exhale step down inhale exhale and four more times continue
right leg step down consciously shift the weight onto the
right leg and exhale foot up then leg down
[Music] shift the weight inhale and exhale up right leg down
shift the weight inhale exhale and leg down inhale
exhale up and last time foot down shift the weight and up okay then back to the center okay then warm up a little bit quicker
now like usual the quickest way is to
jump so let's start with small jumps but this time the first
jumps look i am not lifting off the ground
so it's like just shaking, shaking but the feet
stay on the floor so just shake and also watch
you can always test yourself how relaxed or how
tense you are by also adding some torsional movements so feet stay on the
floor but you just shake shake and
turn a little bit the body so you can feel better
where is any tension when you shake off also shake off
until the end of the fingers feel your fingers until the
end of them don't forget to breathe okay now small jumps lifting off
the floor very lightly jump
yeah one minute and go don't forget to breathe and 20 seconds wow okay then
feet place them together palms you can cross the fingers
inhale push the arms straight up and push 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 two three four five six
okay so quickly to this exercise before we are repeating that one again
now important in this one is your fingers you can cross them and the
palm stretch them so they are above the head
but not like this it's stretch it yeah stretch the
the inside of the palm stretch it out so it's stretched out it's above the
head and now important is that you don't make
this movement with the arms
so pay attention to your elbow joints the elbow joints are not moving while
you are doing this exercise pay a little bit
attention for example arms are up and now when i start to push the push
comes from the back yeah so you're lifting completely
with your back muscles you're pushing your arms up so yeah continue while i'm
watching you and it can be very helpful
if during the push when you are pushing upwards you are inhaling
so during the inhalation it's pushing so from here i inhale and during the inhalation you push up yeah
from now everybody go 18 more times use your back muscles keep
the elbows straight 18 times let's go together one two three four five six seven eight nine ten and one two three four five six seven
and one more time inhale push up and relax very good
so this now we were starting to stretch upwards
so now we are taking the back side of our body and the movement looks
like this same hands you can cross them again feet also together
and from here try go if you cannot touch the ground
it's no problem but from here the eyes watch to the
floor where you want to go and then from here
one two three four
five six yes so feet also again
together from a little bit, a little bit wider then it's easier for you
then arms down take the eyes to the floor and from here go
36 times start slowly always a little bit more legs stay
straight don't bend the knees don't bend the knees keep them stretch them
yeah and then one two three
four five six seven
eight nine ten one
two now continue three four five
six seven eight nine
and ten leg straight one two three four five six
seven eight nine and ten and
sixteen more 1 2 3
4 5 6 7
8 9 ten and one
two three four five
and six and slowly stand up again inhale and exhale in and out okay now from here
left foot just take it out a little bit so the toes are up the heels are on the
floor yeah and here we try
to go yeah try to go with the elbow down
down to the foot yeah just as good as you can the arm can
rest on the head the elbow is pointing to the toes
yes the left leg is straight the left leg is straight yeah and
just from here go 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 five six seven eight
nine ten one two three four
five and six then back to the center then right leg heel foot up arms change
and same exercise on the right side important is that your right leg you try
to keep it as straight as possible so you can
feel if it's only possible until here then it's also not a problem yeah
important is that you make it correct so that you feel ah okay
it's already starting to engage right now and from
this point here then i go one two
3 4 5 6
7 8 9 10.
1 2 3 4
5 6 7 8 9
ten one two three four five
six seven eight nine ten and one
two three four five and six and back to the center open stretch inhale exhale again
inhale and exhale one more time inhale and exhale okay now these were at the moment just
a few exercises that we are using in the monastery that we're using in the
shaolin arts to practice and stretch our legs a
little bit more and very important is that you make it
on a regular basis doesn't make too much sense if
for weeks long you are not doing the exercises and then
you are trying to achieve as much as you can
like this it's not going to work so but now i think all of our bodies still
should be decently warm and warmed up at the moment
and now i would like to introduce you also to a way of practice which maybe is not
so not so known in the western world
and this is very static practice so it's like called standing exercises
because there's not much movement happening
but even so that there will not be a lot of movement you will realize
uh is still not so easy and therefore right now i always
show you the position that we are standing in and then
let's see how long we can survive it maybe i count until 18
only or maybe i count until 72.
It depends very much on you
okay so the first one very very famous and very beneficial also very beneficial
in regards to how how much strength in the legs
and how grounded you are and how much connected you can stay to the ground
number one uh mabu mabu the horse stands the beloved horse
stance yeah it's gonna follow us our whole life
because it's very important so mabu from here let's start
feet together one two three
then you can take them slightly straight so now important your butt
don't stick the butt out like this keep the butt
in bring the arms to the front and here go slowly in to
the horse stance this is horse stance so now i see you're all in so let's
start and go 18 times only yeah
concentrate on this position try not to move and i count until
18 one two three
four five six seven
eight 9 10 1
2 3 4 5 6. seven
and eight okay slowly inhale stand up okay short rest in between yeah
now i give you some time to to regenerate
and i give you some small instruction on what we are paying attention now in
the next round that we are making these exercises
so this morning i mentioned already that indeed all
the martial arts practices the way of living here and the way of thinking
there is one purpose maybe behind it and so
it is to reconnect ourselves to get a better relationship back to everything
that we are having and that we are surrounded with so it's
about building up connection again building up unity
again okay but in order to connect we need to know
what to connect so that means if you want to connect
we still need to know what are the individual
and separate parts and for this exercise right now let's
make it very easy you have the lower torso
and you have the upper body okay so we have
the legs from the waist the hips downwards and
everything above it in the next exercise now so the same mabu
but what i want you to do is separate in your mind
those two areas from each other your lower torso and your upper torso
separate them from each other means well it's very apparent that when we go
into this position into the mabu the legs they need some type of tension
they need some type of muscle contraction because
they are active they are responsible so we can keep
our posture yes but it's only the legs that need this type of engagement the
rest of the body your upper torso i want you to
completely release as much as you can yeah
let me show you what i mean just watch first
before we make it together so even if i'm going down on the mabu but
look i exaggerated with the movement but up here the body
up here is still everything it's very it's still very soft yeah so i'm not
super tense it's not everything hard just the legs they are but up here you see it's the upper torso is relaxed
the upper torso is relaxed so you can still freely
move in only here this it seems like it is
locked it seems like it is locked but actually
it's not locked so again let's go together into
the mabu but pay attention this time to the quality and what your mind
is able to detect within your own body upper torso relax
and below the waistline make what is necessary to keep the
posture this time we go 36 okay go from here
inhale exhale in
and so let's stay upper body
relax you don't need to move you can move but better
be still and just feel inside and know that
it is relaxed so you can move around the spine
small circular movements and we go 36 1 2 3 4 five
six seven eight nine
ten one two 3
[Music] 4 5
6 7 8 9
10 16 more 1 2 3
4 5 6 seven
eight nine [Music]
ten one two three
four five and six and
and bring the feet together okay very good so even if we are not moving too much
or making any jumping, jumping stuff or anything like this
yeah if you make it correct you feel the body starts to generate
heat now let's use this heat that right now we have
and spread it throughout the body how do we spread it
by relax stay relaxed, relaxed and turn fingers finger
finger straight straight straight one two
three four five six
seven eight nine 10
1 2 3 4
5 6 7 eight
nine ten one two
three four five six seven
eight nine and ten okay good now yes i can see many of you are touching
your legs because finally the legs they are feeling
alive again so they feel alive because you did something with them
and be careful in case like that you're feeling
pain then maybe don't go in the mabu too low okay for right now take a small
rest and let me show you a little bit what are the things to to pay attention
on so especially the mabu because
in all the exercises that are shared until now
you will always find this exercise always find the mabu in there so
it's not about going low the purpose for you is not to go low
the purpose is to make it correct and that means do not sacrifice
your posture only to go low what i mean by that is that right
now my back my spine is straight
i can use my hands also to support me so i push my hands to the front in order
that i can feel this goes to the front
and the spine stands into 90 in a 90 degree angle to
my arm yeah so it's like my indicator it's my indicator if something
is gonna tilt so stay straight when i go down
so i only go down as much as long as the back is standing
straight if you realize that while you are going down the butt
starts to move out then don't go more down then concentrate
and remain in the proper structure and it's just a question of repetitive
exercise until you are later on be able to go
lower but do not sacrifice therefore the
posture okay so now we are taking a second position
a little bit more easy maybe it looks but we will see
so we start also with a very wide mabu
or stance okay and then the right leg let's put it straight
and yeah let's just take this posture right now here okay
so the right leg is straight the left knee is bent
this is probably too high this is too low all right now this is
too low here around this so that you feel
you still have some tension and some power inside the legs
so this is the posture the right leg straight straight
not bent try to push the heel on the floor the heel is
on the floor bring the right arm to the front right arm to the front the right
shoulder is not up here it's not up here in this posture bring
it down bring the shoulder down and the left arm let's just put it here
over the head so if you look from the front
it's here yeah thumb take it in now you see
here is my palm here is my fist and here is exactly the head in between yeah so
it's like a frame it's like a frame
so this position let's stay here and count
until 36 1 2
3 4 5 6
seven eight nine ten
and one continue two three four
five six a little bit lower everyone seven eight
nine and ten and sixteen more one two
three four five six seven
eight nine and ten six more one two
three four five six now from here
directly switch over to the other side this time
left leg is straight right leg is bent and left arm
straight shoulder down right hand on top above the head
in front of your forehead and stay in the position don't move
and 36 1 2 3 4
5 6 7 8 9 10
and 1 2 3 4
5 6 7 8 9 ten sixteen more
one two three four five six
seven eight nine ten one two
three four five and six and we turn back center inhale and release good can shake off
the legs a little bit so all the postures that i'm
sharing with you many of them if not all of them
there is not just one way how to practice them
we can practice all of these things in a dynamic way and we can also practice all
of them in a static way but
dynamic is not quite always just dynamic and static is not always just static
so in order for you to practice properly and for example in the static practice right
now you need to learn to not tense everything about the body
yeah sometimes why do we need to study and need to
build up a relationship with our body because we don't want to waste energy if some of you maybe
use the term qi or use the term life force or simply use energy it doesn't
matter we don't want to waste our time
and our effort doing things that do not bring us benefit this is just something
in general we don't want to do so that means for
example if we are standing in the mabu then it is
a practice also for your mind yeah it's very obvious what
okay i take the gong it's very obvious what the position of the body is
yeah so therefore you can for example watch
images watch the picture or watch how i am standing so you see
okay like this it is supposed to look but far more important is but how
do i feel at the moment on the inside and you see i'm still standing
quite low but my upper torso is still very flexible
it still can move so that means i do not have any
any unnecessary tension on top of of my body and in
all the postures that we are practicing this is
like your purpose to learn okay so in this position
i can feel exactly which muscles are engaged
if i'm in this position i also feel ah okay these muscles are now engaged
so that means we are building up we are training ourselves
in order that we are able to access all different areas
separately from our body from our muscle groups because
when you are able to have a very clear picture a very clear feeling about
your own body what is where and which muscle is supposed to
to do what at what time then now can start
the nice things and you can start and create
some maybe you call it choreography or maybe you can just call it
a move a move a coordinated move coordinated move means
at the right time the right thing at the right time the right tension
and just to give you an outview from this last two exercises for what we
can use it afterwards it's a dynamic exercise which
then can look like this for example so we'll start here then yeah but at the moment you see it's still all in a very linear it's very linear still
it's very linear so it's fluent but it's still you would say it doesn't
have power yet it does not have power yet
so where does the power come from the power comes from because
you are able to change the status quo of two, of two states
very quickly and what i mean by that is you possess the ability and you know how
it is when the body is soft and you have to to train the body
also that you know how is it when the body is
tense when it is filled when it is full yeah and this change from
empty to full no from from moving to stagnation
yeah this is what is going to generate the power and then it's going to look
like yeah you're soft everything is so full
then it's hard so it's always the change
it's always the change between soft and hard that is making uh that is the cause for the creation of
force good so [Music]
i'm going to upload i think all these sessions from this morning
and this one yeah before i uh was separating them
and uploading them in two different files but i think
since i was talking way too much in this session
yeah and you didn't train enough i'm gonna upload
the first session from this morning together with this session
because unfortunately for the ones that are joining from the united states
this morning you couldn't join because maybe it was
too early and you were still sleeping but it makes a lot of sense also that
if you have the time watch that first session
because there i'm also explaining quite a few things
that will make much much more sense together
with this session right now and yeah in this sense
tomorrow morning will be another session and tomorrow afternoon
as well so focus more i think i shared enough in terms of um
of different exercises but now it should be your aim
look for the quality try and increase the quality it's not anymore
that you need quantity for many of us yeah you are
using these exercises in order to to get a healthy body to get in a good
state of body in a good state of the mind yeah
it's not necessarily at the moment the purpose for you to use this and
fight against anyone therefore when it's about the physical
health and your well-being i have shared enough
i have shared enough with you which right now only
needs to be practiced on a regular basis and with the right mindset
this is key point number one it's the mindset
in what state of the mind are you doing these
exercises and this is the reason why we are
we are saying that the martial arts shaolin kung fu
shaolin qigong the martial arts is good for
body and mind why is it good for body and mind
because the mind also is being trained yeah it's trained between
you focus on something yeah it becomes very very clear
very deep in the mind very visible in the mind
and at the same time you also can be open
then there is no focus your focus means there is something very clear there in
the mind yeah you you take a specific area and
focus on it but this focus needs to be trained
and at the same time sometimes the mind can just be very
open and it's just receiving whatever is coming there well and we need both of
it we need the ability to be open and
sometimes just receive in in order to hear messages
that is being um that is being shared with us yeah
therefore we need to have open mind but when it comes to
training for example when it comes to the point
that there is something you want to achieve something you want to
push to the front then we need focus that then we cannot just hang around and
and have no idea then we need focus and those two must become very very
clear to you that it's going to be your decision at all
times in which state of the mind
you want to put yourself because focus itself is not always good
the question is on what are you focusing and to be open-minded is also not a good
thing because it depends also on when
do you have that open mind in what kind of
circumstance so and as long as you do not have to control
when i am focused when i am not focused yeah then it's too much it's too random
it's too random and then you are under too much influence which is sometimes
not beneficial for you to be under such
influence and therefore training the body and the
mind using the martial arts using using
the methods and not watching around boom
focus focus learn to bring the focus learn to bring
the power learn to bring the awareness make the mind sharp
make the mind sharp okay sorry sorry for talking so much today
but i still hope you are awake and hopefully you are going to enjoy
this day and ah as you see normally i really prefer to make the
training outside but after last week after i made that
joke about the tornado i think this week they were sending
something bigger so i decided okay better stay in this time therefore see you hopefully tomorrow again
and if you do not have enough training this time i didn't remove the first
session from this morning yet so you can just go on youtube and watch
it again or continue with any exercise that you
find there so have a nice day
and thank you all for joining see you tomorrow again
[Music]
