Nighttime Routine

My Nighttime Tai Chi/Qi Gong Inspired Routine... •gently stimulate blood and lymphatic flow without increasing my heart rate •calming and relaxing instead of energizing •loosen my muscles and joints body at the end of the day •release emotions I may have stored in my fascia •calm my mind •ground my body •prepare mind, body and soul for restful and restorative sleep

Exercises

Set 1: 1 round

❤️ Moderato (Zona 2)

Body Shakes

1 minuto

❤️ Moderato (Zona 2)

Bear Hugs

1 minuto

❤️ Leggero (Zona 1)

Standing Cat/Cow

1 minuto

❤️ Moderato (Zona 2)

Horse Stance Reaches

1 minuto

❤️ Leggero (Zona 1)

Arm Twist

1 minuto

❤️ Moderato (Zona 2)

Horse Stance Lunges

1 minuto

❤️ Leggero (Zona 1)

Hip Circles

1 minuto

❤️ Leggero (Zona 1)

Neck Rolls

1 minuto

❤️ Moderato (Zona 2)

Dead Arms

1 minuto

❤️ Moderato (Zona 2)

Zen Swing

1 min 30 sec

Standing Deep Breathing

30 secondi

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