Transcripts
1. Tai Chi Intro: Hi, my name is Marco. I have 18 years of
teaching experience. And for this class
will be taking eight ancient touchy forums,
one-by-one, step-by-step. And we'll be breaking
them down in a very detailed manner. Obviously, physical
work is required, but you can take it as intense
or as light as you like. I'll show you both aspects. Physical skills,
you can acquire. Strength, flexibility, an
increased range of motion, endurance, recharging
as you move. And anyone can take this class, a beginner to an
advanced athlete. You don't need any
pre-knowledge for this. In fact, if we
approach this with an open-mind, it's
probably better. You'll notice that
every session, you'll, your body
will be different, your state of mind
will be different. And you learn new things about yourself so you can
continue to grow. Now, the unique thing
about this class is while we're doing
this moving meditation, we'll be adding
positive affirmations with your internal voice. Now, I'll be giving them
to you with my real voice. But you can use these
internally anywhere, anytime. This is part of the
lifestyle of it, all. The valuable skills you'll
learn in this part of it are finding happiness, serenity, love,
gratitude, forgiveness. In fact, that leads us
into our class project by doing this type
of practice daily, yearly and just keeping on
using it as your lifestyle. You can take it out into
the world and approach hostile situations, very
challenging situations. Things, just doing basic work around the house and chores. Using these
affirmations will allow you to approach
things with serenity, with calm and quiet and peace. This is what I've
gotten out of it in my life and I hope to
share this with you. I thank you for taking the
time to watch this video. And I can't wait to see
you in the first-class.
2. Tai Chi Warm Up: Opening the Door - Preparatory Form for Starting Tai Chi : First-class. Let's break this down
and keep it simple. So I'll be facing you, you'll be facing me. My right side is your left side. I'm going to speak in reverse. As I give cues for the
right from my right side, I'll be talking to you as your as of February
year left side. I think that makes sense. So let's start. Bring your feet together or
as close together as you can. Bring them. Stand tall, hands at the sides. Take a deep breath in, see how far you can take
it down into your belly. This will be the tight she
breathing will utilize deep breaths as far down into the belly
as you can take it. And relax on the exhale. Full relaxation. So we're opening up your left. Do that by taking the left foot out and shift the weight over, taking the hands out and around. This is a breathing in. Palms lift to the sky as you pull the hands
back towards the waste. Exhale, palms dropped
to the floor. Full exhale. So that's the opening stance. Let's close it up. This is just practice now. Opening and closing the stance. Same thing in reverse. Left leg is coming in as you shift the weight
into the right leg. Hands circle out in front. Breathing in as they
circle out in front. Coming back to the waste
has flipped palms, flip up to the sky. On the exhale, palms
slip down to the floor, straighten the
knees full exhale, hands back at the sites. It's very simple, right? The soap and the
stamps one more time. Left foot out, hands out, circling to the front, shifting the weight
between the legs now. And palms flip up as they
come back towards the waist. Palm slipped down to the floor. Exhale. We'll start here. We'll
do the first exercise. Now. This is known as opening
the door. Palms are down. Fingertips down towards the nice about the place you want them all the time
right above the nice. On the inhale,
straighten the legs, fingertips float down. Hands, raise, arms,
race on the exhale. Brush with your hands, fingertips going up and brush
the front of your room. Bend the knees as you go down. Full exhale here, exhale, going down, inhale coming
up as the knee straighten, arms lifts, fingertips pointing down, brushing front, exhale. Fingertips pointing
up, hands come down, brushing the front
of the room again. As your knees bend,
exhale, inhale, coming up, exhale going down. Now you notice I'm
going very slow. This is optimal for
THE breadth in coming up without going down. Now you see I have a
pretty wide stance, but you don't have
to be that wide. You can make it narrower. In fact, I should have explained that since the beginning, but if it's getting
too much for you, just Scooter, Scooter foot in, make it narrower and you don't have to bend your knees
that far. Either. You can go as far as you
like or keep it light, just a slight bend, inhale coming up,
exhale going down. Those are the physical
parts of this. Now you'll notice your muscles tighten up as you
exhale and go down. On the inhale, it's much lighter as you
straighten the legs. So just remember, on the exhale, going down, we're looking
for tension in the body. See where the tension is. Released. It inhale coming up, releasing more tension, beginning very relaxed
with every breath, exhale down into it. Now we're extending
this part greatly. Usually you don't
do that many of these versus the first-class. And I wanted to give you time. To experience quite a few of
these opening of the door. Excel, we're coming down field where the engagement
of the muscles comes in. We're trying to keep the lower
back is flat as possible. And as you come up, you'll feel the front pelvic area
straightened with the knees and the lower
back gets straighter. Your glutes engage
on the exhale. From the belly. Going down into
this lower stance, let the hands fall over
the knees coming up. So the whole time I'm as straight as I can be
through the spine. Shoulders are over the ribs. Ribs are over the hips. Exhaling on the way
down, coming up. Now let's engage some
internal dialogue. For every breath. Very simple. You're giving gratitude. Exhale coming down. It's a very simple thank you. For this breath. For every breath gives you life. Exhale, release, going
down in breadth. Maintaining gratitude. Getting in that clean air. With every breath. You're taking in purity, burning the old on the inside, releasing the negativity
on the Excel. Far away, let it drift out. Inhale, purifying,
getting clean, relaxed, exhale, coming down. This is the first
of the eight forms. And like I said, we're
extending this extremely. It won't be like this when
we tie them all together. But I find myself
exploring every time. It may seem boring. As you do this, your mind
could be going everywhere. Just chatter, chatter
inside internally, just talking, spinning
stories internally. So I find that the
more I explore things and it becomes
very mundane, break past that limit
of being mundane. I'll start to understand the pain in my body and
where it's coming from. Many times it's coming from psychological trauma that we just never recognized before. Full exhale on the way down. As I do these repetitive
repetitively. I'm looking for stiffness
through the back, the shoulders, the
hips, the knees, the calves, all the way
down into my ankles, my feet on the floor looking for things that
are out of balance. Which brings me to
the next point. This waving motion,
excelling on the way down. This waving motion,
known as an energy pump. You're allowing the
body's energy to go up, pump out, flow in
with the breath. Flowing out, pumping
that energy through. Obviously it goes through
the blood into the tissues. Lightly massaging the
Oregon's as you move through. You may also want to
take a little note here and see how your
knees are doing. See how your knees,
when you bend. Sometimes they want to go
out away from the hips, but I find it keeps
me more balanced if I tried to keep them
closer together, spring them in a little
bit, get into that. See, I'm getting
deeper and deeper. Lift. What I'm finding is my back
is very tight right now. I'm struggling
just like you are. I feel the stiffness
in the back. So on this breadth, I want to take my arms is high. You may just take them up
to the shoulder height. Excel, let him down. Maintaining gratitude. You may close your eyes. That's nice. Close the eyes. Look inward. So we see with our brain, right? See what's happening there. Breathe in that the breadth. Come in to the head and follow
it down into the belly. Activating that whole
energy channel from the brain down
into the tailbone. Breath coming up,
exhale going down. Let's just drop the hands. Drop the hands, take a break. Left foot, it's coming
in to meet the right. Hands are circling
out in the front. Again. Palms flip up, coming
back towards the waist. Palms flipped down,
pushing the ground away, straightening of the legs. We're back where we began. In ****, had ease, relaxed. So this is the first lesson. Some of the things we learned. You will find restriction in the body where it
gets tight and sore. Take a break when it happens. Ketchup on the next go
round or take a break through a few repetitions
and come back in. You may take a seat. Just gather yourself. Brief. Look internally. No big deal. It's just THE, it's all about relaxing, learning
about yourself. I look forward to
the second lesson. We'll get into something
called Cloud hands. And we'll open it up
with this exercise. The opening of the door. Opening the door into cloud
hands, tie them together. It will be good for
you. I appreciate your time. You take care.
3. Tai Chi Warm Up: Cloud Hands Form 2: Hi and welcome back for
another THE lesson, my name is Marco. Last time we ended on opening
the door. Let's start. We'll go straight into it. Let's warm up with opening
of the stance of few times. Opening of the door a few times and go into your new
lesson of cloud hands. We're starting with
the feet together or as close together as
you can get them. No pressure. Just standing here. Let's take a couple of inhalants and exhales to get centered. Breathing in. Feel how deep
it goes into your torso. Sometimes the breadth will
stop here in the chest. But really we want
the breadth to go as deep and low into the
belly as possible. Expanding out here, exhale. Allow yourself to settle into the breathing that your
bones and muscles settle in. Feel for tension as
you breathe in again. See where's their
tension in your body? Maybe in your neck, your
shoulders, your back, standing up as
straight as you can, opening up the chest. Being nice and
tall here. Exhale. Let the tension flow away. This open and close the
stance of few times. Left leg is going out. As your arms reach
out, palms are down. Shifting your weight
into the center. Hands and risks cross. Hands are coming
back as they flip up towards the
sky. Palms are up. Coming towards your waist. Excel. Settle in. Pushing the palms down
towards the floor. Knees are slightly bent here. You see my stances
somewhat wide. It doesn't need to be this wide. Stay at your level. If you need to shorten
it up, It's okay. Just so that you're
moving and breathing. That's enough for now.
Pushing down here. Let's go in reverse. Left leg is coming in
to meet the right. Arms extend out and
around the front. They cross again. Palms flip up, coming
back towards the waist. Knees are slightly bent here. Now the palms facing
towards the floor, pushing the floor away. Knees straighten, full exhale. We're back at our
standing position. Let's do that a few times
as we're doing this. Breathing in, going
out to the left. We'll begin with gratitude. Pushing down, settling in, looking for tension here
in ****, closing it up. Left foot's coming in
to meet the right. Full inhale as slow
as you can get that breath into the belly. Exhale is really
solve attention. Soften the body, inhale. Left foot's going
back out again. You see how I just
take a gently out. I go on to the toe
and then I let the heel fall to
the ground gently, push down gently to the floor. Again, we're bringing left
leg into meet the right. Everything is gentle, soft, flowing like a stream. Be like water. Inhale, opening up the stance. Taken a breath deep. You can pause at the top when we take
this back into standing. Take a little pause here. And I'd like to explain in
one area of the body to you, this area here, everything
here around the waist. As you're breathing in and out. We're trying to expand here
and lengthen up the spine, decompress it and expand here. It removes a lot of tension in massages internal nerves
through the respiratory, things that are connected to the respiratory system through these nerves and the torso
as you expand and deepen. And as you oxygenate the blood. It's a very good, very, very good experience. Take my take my word for it. To open up one more time. Inhale. See how deep you can
take the breath. Exhale. Settling in here. Let's focus in
again one more time around the waist,
lower belly area, lower spine here, just above the glutes where the glutes
connect here in the back. Let me turn it around for you. What are the glutes
connect here in the back? The spine, the going
into the tailbone and coming up through the
lower lumbar region here. We're breathing into that expanding lengthening
back at where we were. You're still here. Take
a break if you need it. I know it's kinda hard to hold this position sometimes
with the knees bent, it should be getting a lot of tension through the upper or the lower quads
here and the knees. If you need to let
up on it, release. Let your quads rest. Bend intuitive.
When you're ready. We're coming back in.
Opening the door, inhale, palms are I mean, fingertips are pointing down. Arms are raising
up on the exhale. Fingertips pointing
up as you brush with the palms towards
the front of your room. Exhale, bending at the knees, hands are above the knees. Fingertips pointing down. Knees straighten as you
come up on the in-breath. Palms are pointing down, kind of like brush hands, brushing now with
the palms towards the front as you bend the knees, exhale down, full Excel. We learned this one last time. Inhale, coming up,
exhale going down. If you need to go to the
other video to get more of the finer details
for this exercise. We'll do that now. You can come back into this one and you know what
you're looking for. We're always looking
to release tension. But they're fine details. The wrists, the shoulders, shoulders above the ribs, the ribs above the hips, lower back as straight
as we can make it as we fold down into this
and bend the knees, inhale, straighten
the knees coming up. Still giving gratitude. For every breath. Breath is giving you life. New life coming in. Detoxify, coming out, purifying, coming in with the breath. See where your mind is
that check in, exhale. Releasing the thoughts,
giving gratitude. One thing you may not realize
it happens, that's come in. You don't even realize
they're there. We're so used to
working while thoughts are driving us and
driving our emotions, we don't even realize it. This is the time to
practice, to be aware. See how those thoughts
are affecting you. Deep rooted trauma
could be there. And this is the time to release with every breath,
letting it go. Filling in with new life. Making clarity in your brain. Excel. Releasing the weights,
let it drift off you. Away, far away. Inhale, bringing in new
life, giving gratitude, exhale, release, all the pain and
suffering, tension gone. Find relaxation as we move. You'll find, as you
get better with this, you're able to
release the tension and get relaxed while
you're doing this. You're recharging your energy. Pumping through the body, coming back into balance. Recharging, feeling great. Excel going down,
inhale, coming up. Let's make this the
last inhale coming up, exhale, hands just drift down. Going into our next
exercise, cloud hands. Left hand is coming up
in front of your eyes. The right-hand
scripts here below the belly in that area in front
of the waste, right here, is where we'll begin
on the inhale, turn over to the left, exhale, pushing left arm straight out through the
shoulder and elbow, extend the fingertips out. As the end now scoops
below the belly. The right hand comes up
and catches the gaze here. Turning on the inhale, back through the center,
or turning at the waist. Excel. Right arm pushes out, palm pushes out, then
extend the fingertips. Left hand comes up, right hand scripts here below the belly in breadth
turning through the center. Right now we're just moving
the torso and the arms. Full Excel as you extend
through the fingertips, inhale, changing the hands out. Your right hand is in
front of your eyes now. Left-hand script
here below the belly turning through
the waste exhale, extending the right
arm out through the fingertips,
releasing tension, inhale, left hands coming up, going back through
the center as you turn over to the other side, exhale, push out and extend. Some other details here as
you switch the hands out and turn. Pause here. This left or your
right shoulder. You right above your right
hip should be in line here. No need to send the
weight over to that side. Just keeping the torso
in line with your hips. Left hand is up,
right hand scrubs here below the belly
turning through the center. Now you may be getting a little tired through the
calves and the legs. Take a break whenever
you need it. Catch up with us after the
next couple of rounds. Returning here, we're
going to add the legs. Some leg movement. On the next turn. As your hands switch out, we're looking into this
left-hand turning. We'll pause here for a second. Now. You see my weight is
centered between my knees. As you push out here, we're straightening
the right leg. The left knee gets
bent a little more so the weight is on that
left leg a little bit more. As you push out and extend, right hand is coming up,
left-hand scoops below. Turn back through the center. Weight is evenly
distributed here, turning to the other side and as you extend with the right arm, straightening the left leg, the weight is now
on the right leg, knees bent on the right side. Switch the hands out. Back through the center. All balanced up here, turning and shift on this side. So it's a swaying motion. From side to side. We swayed through the center, glide here through the
center with the hip joints. Shift to the side, extend through the fingertips, release tension
through the shoulders. Inhale coming through center, gliding back through Excel. Pushing this left palm away, extend, switching out the hands. The whole time we're
looking into the palm. This palm, I'm looking straight
into it and pushing out. Over time, people who
practice THE have found that something between
the eyes and the palm. It helps you stay present, keeps you in the
now full exhale. We're staying here now, giving gratitude, being
aware of thoughts, letting thoughts come and go. So this top pan is like
a cloud drifting through the sky with the air
and drifting away. Thoughts come up
just like a cloud. It come up into the
sky of your mind. And we just need to learn to let them drift
away, let them go. The more and more we're
present with thinking. More, we can allow ourselves
to release the past, release the hurt, the
trauma, the suffering. Release it, let it go. We call it forgiveness. We have to forgive. As you're giving gratitude. You're living now.
You're here now. You're alive now. Now is the time you
can change everything. Breathing in as you come
through the center. Exhale. Release, forgive,
and give thanks. Back through the center. Release. Everything here now,
now is what matters. It's who you are right now. Every moment to moment is new. We're gliding from side-to-side. And this miracle
world of the sun, the air, the earth, the water. You have plenty of
space to change. Maintaining gratitude. Giving forgiveness, being new. Giving yourself permission
to accept your new self. This is a moving meditation. Watching the mind. Using something to keep the body tension
free and energetic. With your full attention. Right here, right now. You may even slowed down
further as you go into this. Keeping the breadth below slow and alive. The deeper and slower
you can breathe, the more relaxed
you will become. You take this into
your everyday life. If you're doing the dishes, watched the mind,
watch your body. Feel. How's it going? You may notice you start
to get tense, agitated. Come back to this,
start to breathe. Get a good stance. Move with the breath. Keep it slow, keep it low. Get out of that mind. See, when the mind and
the heart are in control. You may find yourself
out of balance. Feeling things that aren't real, just stories you're
making up in your brain. Stories from the past. Things that have troubled
us, they're gone now. So what do we do? This practice? What you do as you breathe
low, take it lower. I'll pause here in the center. When your brain and your
heart are troubled, take the breadth lower. Take it here. Expand. Lengthen. Clean the hearts, clean the
mind from bottom to top. Sinned. Troubles away. Make yourself a new again. One more time. Each side. With forgiveness, gratitude. Last one to the right side. Now we'll let the
right arm down, swings towards the center. You bring the hands
up on the inhale. Elbows out, hands up
towards the throat, palms flip back down,
straighten the legs. This close the stance. Left leg comes in
to meet the right. Excel here. I hope I was able to share
something with you today. I know we went through
a lot and this is what I go through when I practice. This is all
improvisational here. I've just done it so much. This is, these are
the things that go through my mind as
I'm practicing. I'm right here with you. We're all in this together and keep practicing
and have a good one.
4. Tai Chi Brush Knee and Push Form 3: Hello and welcome back to the next Thai Chee
lesson. This is Marco. Today we'll be covering a new lesson called
brush knee push. We'll get to that. To start with. We'll recap on the warm-ups. And I just wanted
to remind you for THE slow deep breathing is best. Remember, we want to take the
breath deep into the belly, just below the
belly button here, expanding here around the waist and lengthening up
through the spine, getting taller and longer. Also remember, we are breathing all the way
around the waist, so don't forget to expand as
much as you can from here, the lower lumbar area
down into the tailbone. And as you breathe and lengthen trying to
decompress the spine. Like I said, we'll be recapping
some of the warm-ups. And let me just cue you in on our first stepping
exercise today. We'll have the first stepping during the brush knee and push. Just so you can see
right now, my left leg. The toes are pointing
straight out towards you. My right leg. I'll take the heel to the
instep of the left leg. So now the right leg toes are pointing out to
this right side. This will be the setup
for the stepping. When we get there, just remember this
setup right here and we'll call it the T stance. Now, whenever we do step, there'll be lifting the knee of that lead leg and step
out onto the heel. As you shift onto the foot, your knee will bend
right over your ankle. Now you see I have a kind
of a wide stance here. You don't need to go that
wide depending on your level. Just remember, you can
always step out a little shorter and shift the weight. As long as you're moving and breathing. You're good to go. For you. Experienced
practitioners are athletes that can
go a little wider. It's okay if you take
it wide and shift in. But always remember for this THE exercise we'll keep this knee right
over the ankle. You don't wanna go too far over. We don't want to take the
shoulders over either. You always want to
be standing tall, shoulders over the hips. Keep it all aligned. Okay. I'm not gonna cute too much of the details for the warm ups. If you need to stop now and go look at the
additional videos, the first two videos that will go over the
warm-ups for you. For now, what we wanna do
is set up the breathing. Set yourself up for a
good mental position. And let's begin. We'll start with this left
leg and opening the stance. Taken the left leg
out to the left. The hands cross here, come back towards the waist
on the inhale, exhale, palms pushed down,
settle into the breadth, right into opening of the door. As you breathe in.
Fingertips pointing down, brushing the front of the
room, arms lifting, exhale, bend the knees, palms face the front and you brushed down as you
bend into the knees, remember hands are
over the knees. Inhale, coming up,
straightening the legs, releasing the tension, exhale. Release into the pose
here, into this form. And help coming up. Remember, straighten the knees. Fingertips are pointing down. Everything is loose here. Nice and relaxed. As you go down into this
bending at the knees, looking for tension
through the legs, through the spine and shoulders. Inhale. Coming back up,
releasing that tension. On the in-breath exhale. Back down. You'll notice the glutes and
the lower back activates. Inhale coming up. You're releasing the
tension from their Excel. We're going down. The bottoms of the feet are planted firmly
against the ground. Feel all the way
down to the ankles, the feet, the knees, the calves, the quadriceps, the glutes coming up through
the latissimus dorsi. Shoulders, all the spine, your pictorials, your deltoids, your forearms, your biceps, your triceps, getting everything involved, especially
the breathing. We're taking the time
out here to warm up. I'm coming into this
completely cold. I have done no touchy today. I really haven't done
much of anything today except wake up. Take care of a little
business at the desk. Just like everyone else. Take care of some business. But now it's time to get centered for
the rest of the day. Inhale, coming up,
going very slow. Feel I feel in my hamstrings
are tight as I'm coming up. Some releasing that
let everything that needs to tighten on the
way down, let it tighten. And while it's tightening, see if you can relax it. Allow the energy to flow
through the muscles. Allow the breath to come in, fill the lungs and
oxygenate the blood. We're checking in here. Where is your state of mind? It may be on that business. It may be on your children, maybe on some other problem. This is your time to
practice letting go. Lie yourself. Focus on right now. You releasing every thought
with every breath. Let it go. Cleaning. From inside, out. Inhale, coming up. We're taking the
time to do this. Excel, going down. Releasing tension,
releasing thoughts. Check-in with gratitude. I like to begin my
practice with gratitude at all times sets up a
good foundation for me. As I'm doing my work
throughout the day. When I lose perspective, I need to be grateful. I need to give thanks. There's so much to
give thanks for. We forget, we lose
sight sometimes. This is a great place to set
a foundation of gratitude. I am thankful. Nice affirmation for you. I am thankful. Exhale going down. Thankfully, you can
move your body. Thankful you have the
time right now to work on a better way
of life for yourself. Exhale, going down,
inhale coming up. Last one. I don't really watch the
numbers when it comes to this. Just let the hands down. Go by feeling, see how you
feel as you're doing this. Take a break anytime
you need it. Going into cloud hands, the left hand is up,
catches the gaze. The right-hand scoops below the belly here we're
turning over to the left side and we'll
go right into it. Exhale, push, extend
through the fingertips. Right hand comes up, left hand scoops below the belly or turning
through center, gliding through the center. Your weight is evenly
distributed to both sides here. And as you shift over to the
right side, extend and out, exhale, recharging
with the breadth as we come through center
shifts and don't forget, we're gliding through
straightening the right leg. Left knee is bent as you extend out, releasing the tension. Coming back through. Inhale, exhale. Maintaining gratitude here. And just like the last lesson, these hands symbolizing clouds. Clouds are like a thought that comes up in the
sky of the mind. And as you flow through Excel, the thought drifts away just
like a cloud in the sky. Here we are back through center. Getting more relaxed. Your legs may already
be getting tired. Like I said, take a
break when you need it. We're feeling for
tension this whole time, turning through the waste here. Extending out left shoulders
above the left hip. In your cases, the right
shoulder and right hip. On this side. Left shoulder and left hip. Staying tall and long. Feel the movement
in the shoulder. We're not just working
on muscles here. We're also working
through the joints as you extend the elbow joint, the shoulder joint
releasing tension there, inhale as the left hand comes up and right-hand
screws below the belly. I'm going to pause here. See this risk, the
left wrist through the elbow, through the shoulder. We're getting the
stretch here all the way down through the slat there, this part of the
waste. So here we are. This is a good stretch. And now releasing the
stretch as we turn, we're coming to the other side, push out, exhale and the
stretch is coming in here. As you feel the blood with oxygen getting it into the
muscles releasing the tension, turning at the waist, wringing out the spine, exhale. Feel your feet are firmly
planted on the Earth. Sending out the tension. Breathe in deep, deep, deep, in deep, exhale. Release it. Let it all go. I am thankful. I am at peace. I am serenity. Good words. Nice high vibrational words. Filling up from the
bottom of the belly. Through the heart. Your heart has troubles. Now's the time to
cleanse it out. Let the breath flow
through the heart, release the troubles
that I'm float away. In how goodness I am,
goodness, purity. Cleaning up the hearts. The heart leads its
way up into the brain. Cleaning out the brain. Was clean, the whole
torso and the head. As you breathe deep
into the belly, you can also send
the energy down, out into the legs. As you fill the belly with their sending the life energy not only down and
out to the legs, up into the torso, out through the arms, radiating up into the head. Let's get a whole radiation of energy coming
through the whole body. Cleaning up as some
might call it, the aura. Let's clean it, energize it, extended, connect with it. This is what THE is about. Energetic flow, balancing
and unifying mind, body, spirit, making you
completely aware and awake. Your true nature. That's another nice word
that I like to use a lot. Truth, truth, true. I allow that word to come
in often when I'm lost. When I'll be getting
agitated or angry. When I think I don
t know things. When I have doubts, insecurities, allow
truth to come, clear my brain, allow
the ideas to come. After all. We're more of a receptor
and a transmitter. All the information is there
for you when you need it. Just allow yourself to
receive it with a clear mind. We'll end it here, exhale. This is where we're changing
to our new lesson. Pause. This right hand
will go down below. Left hand comes up. Well, this will be your left
arm and your right hand. Right hand on top. Left-hand underneath. I forgot to speak
in reverse for you. The right foot comes
in on that T T stance. We're set up here. For the next part. Right hand goes down, out and up, shoulder
height to the back. You're looking back here. We're set up here. Now, the right leg steps
out onto the heel. As you shift the weight
over into the right leg. The right hand brushes the knee. The left hand is pushing. Right hand brushing right knee, left hand pushing straight
over, brush knee push. Will set up here,
watch the pivot. Right hand scoops
below the belly. Left-hand stays up as you
shift the weight back, you're on the heel
of the right foot. Right foot, toes pivot forwards, shifting the weight
onto the right leg. Left toes are now pivoted
and facing the left side. Sliding the left heel
into the right hands. Step. Your back on this T stance. Hands are in this
tight ball form. That's what this is
called a tight ball. Hands. Right hand below,
left hand above. The right hand will drift up, down in out to the right side. You're stretching out
of that right shoulder. Left hand is here. Shoulder height. Same as the other side, stepping out with the
left foot onto the heel. And as you shift the weight, left knee brushes
the left Left-hand brushes the left knee. Push with the right hand, exhale, shifting back onto
the heel of the left foot. Right hand comes over
to the about Nicky. Right here about at
your left shoulder. Left hand scoops below. Left toes, pivot forwards, shifting the weight
back onto the left leg. You see where my now my
right toes pivot it out to the right side and
a scoop that foot in. My teeth stance. Left hand stretches
down and out. Inhale, exhale, stepping
out onto the heel, exhale, brush the knee and push, shift back, hands
back into THE ball. Back here. Inhale. Exhale as you shift out. An brush knee push on this side. Left-hand brushes the left knee, push out with the
right hand, inhale. The ball, shifts. Still inhaling, exhale, stepping
out onto the right heel, right hand brushes the
knee of the right leg, push out with the left
hand, push, inhale. Your hands are
already set THE ball. There's your teeth stance, stepping out, Excel,
brush, knee, push. The basics. We'll get into some
details once you start to get this maneuver down. Stepping out, exhale,
brush, knee, push. Remember shifting back. Right foot pivots
out to the front, left foot scoop sin, Excel, onto the heel
of the left foot. Brush, knee push. I'm trying to give
attention to the camera, the breadth, the
movements and everything. So I don't lose your
attention here. As we're moving. Pivot, right foot, left foot, scoop sin to meet the right. Left, right hand is out
towards the back as you step into the left side,
brush knee, push. Let's get into some details. Pivoting of the legs. The knees into motion. Knee comes up and out. As you brush the
knee here, pause. You see this palm is
facing out that direction. So you have this twist
through the shoulder. You twist it up a
little bit here, but that's a nice movement. As you brush knee, it
comes around and push. So you're getting
into the joints of the shoulders, the elbows, the wrists, allowing the synergy to flow not only through
the blood and muscles, the tendons, the joints. Let it get everything. We're stepping out still
in gratitude here. Checking in with the brain, see where the mind is. As you get better and
better with this. Flow. Effortlessly. Swaying through the hips, the knees, the spine, the ribs, shifting back, pivots, exhale, feel the gliding through the hips and the turn
through the waste. As you push out. Left hand goes down and up,
exhale, stepping out. Right hand brushes the knee. Left-hand pushes
all the way out. So we'll pause
here for a second. On your left side, you have the palm here. You have the stretch
coming through here and down the lats, the deltoids here in the back, the trapezius muscles
here in the back also. The stretch going down
into the left hip, all the way down the left glute through the backside
of the legs. That's all working here. Don't forget, the right
side is also working. Check it out. Feel. This is your body feel
where the tension is. Fuel, where you need to release tension and feel
where it feels good. Inhale, other side, exhale. We're going to do
quite a few of these. So you can get it down
as you shift field. See this shift here. Well, I just did this
brush knee and push on this side, we're
pausing again. As you shift back the weights, your hands are ready here. Look at your elbow. Elbow still high as
the shoulder here. Your hands just come
right back prepared. Brush knee push.
Hands are prepared. Pivot. The right foot. Step in with the left foot. And now your hand just sways from bottom up to
shoulder height here. Excel, stepping out, brush knee, push, exhale all the air out. Now I'm going to pause here
again. When you're here. As you brush knee, push, watch, what happens
with your elbow, your elbow of the lead hand, which is your right
hand as you push out. There's a little setting in here where there's a turn
through the elbow. As you push it out
from the shoulder. Allow that to turn
their Let it Loose. We're back here, shift
back, pivot, right, left toes forwards, then shift and scoop that right
foot and to meet the left. It's a little complicated
when you're starting out, but you'll get used to it. Exhale, inhale here. As you're pivoting,
gliding through the hips. That's an inhale and exhale. Maintaining gratitude,
peace, serenity, cleaning out with the breath. We're getting into high
vibrational states. Exhale. Inhale. If you notice there, my transition didn't have
much of a stop in it. I'm flowing I'm flowing here through already with the leg. The right leg, stepping out, exhale, brush knee and push. Now, a little more about this. Watch your right
hand as it rises. As you step out
with the left foot and you're shifting through
with the brush name push, watching the right
hand as it passes and goes out to the right side. Still with the right hand. You're watching the
right hand now you're shifting to the left hand. The gazes on the left hand. Exhale, brush knee push, you're watching the hand. That's a little
bit more advanced. Still on the left hand. Now you're switching your
gaze to the right hand. It can be a little tougher
because you might lose your balance while
watching the hands. So do what you need to do. Excel. Brush knee push, inhale, pivots, T stance,
exhale, brush knee push. Now I'm aware that I'm moving
a little slightly forwards. I'm going to slowly work my
way back to where I started. If you're moving a little bit, It's just part of the gig. One thing that you also
might want to keep track of your beginning position
and your ending position. Ideally, you really
don't want to travel. You want to keep yourself in the same place that you started. Exhale. We're doing this
many, many times. Inhale, lengthening, exhale, releasing
tension, inhale. I'll pause here. You see
this is the position I am or inhaling coming back into
this into this part, I feel in my hip here, this hip as I'm moving through here, there's tension here. There's tension through
this left leg too. But now it's the other side. You see I just move the hands
in kind of a crazy THE way. If you get lost. Explorer. Let yourself flow with this. I would say I'm still at
an intermediate level. I'm good enough to teach it. I've been doing it for so long. You'll see the masters the way they flow out
with the legs and straighten out the
legs as they step. It can get very, very, very intense. With control. I'm not queuing you right
now because I think you can follow along now as you're
watching what I'm doing. And it's time to get into
some more of the real stuff. Real stuff. The mind. Allow yourself to get quiet. See you need space. Inside your mind. You need quiet. Balanced out all the chaos. Give yourself the time. In ****. Give yourself space. Exhale. Create more space. Breadth like water. The body like rock. Bring the breadth in
water against rock. And he eventually breadth will
break through the tension. The hardness. Allow your palms to expand
with this tight shoe ball. Let the energy out
through the palms. Gratitude, forgiveness. Letting go of the
past. I forget. Deeper and deeper you go. You start to feel this
unconditional love. This is really where
you want to be. Having this feeling of love unconditionally for
really no reason at all. Just loves filling your heart. Filling your mind. Love is the truth. I am loss. This is the side we started on. We'll end on this
others opposite side. Slow with every breath exhale. Coming back through the center. Just let that left hand drop. Left, right foot
pivots out forwards. You're in your
center stance here. That was refreshing. So I started cold, just like you probably
started cold. I invite you to explore this, explore all the feelings. Explore the shoulder blades
as you're extending out, opening up through the
chest, open out, extend. Feel that movement
in the shoulder. The rotator cuffs, the elbows, the wrists, the palms
as you push out. Push out. It's not easy to send the fingertips
up as you're pushing out. So we're allowing ourselves to get more range
of motion through their energize the body and
make it strong and supple. You know? The one thing I find
that I need more of in life, It's patients. I like to think
I'm a patient man. But the more ideal in
relationships with my wife, my daughter, other people, family, friends,
work associates. I still need to learn
more and I still lacking patients but tight. She helps me in that way. Being patient with my
level of understanding, my level of physical ability, the deeper I go into it, the more I'm allowed
and the more I allow myself to reflect on
my relationships. And it makes me more aware of
how those thoughts come up. I'm there, I'm in the
moving meditation. I'm paying attention. I see the thoughts come up. I see any issues I
might have in my life. And that's the great time. It's a great time to learn, reflect, and have a
dialogue with the person. Sometimes. When you see their
image clearly in your mind, the brain doesn't really know the difference whether there, really there or not there. So I like to think that I can communicate with that
person at that time. Like I said, this
is exploration. This is for you to work out not only your body
but your spirit. And I thank you for today's
lesson that you're here. I really appreciate it. You take care and I'll
see you next time.
Marco Mendez
