 Hello earth citizens. In this video, I will teach you a 10 minute routine for your governing meridian Your governing meridian is a long energy channel that runs through the back side of your body So from your tailbone all the way up the back side of your body So it includes your spine. So these exercises are great for people who have a lot of back pain Tailbone sacrum lower back middle back upper back neck back of your head if you have pain along any of these points It's a blockage in the governing meridian So to start let's do some rolling back exercises to loosen up your entire back set so how you do rolling back is Sit sideways on your mat grab the back of your thigh and Roll along your spine up to your neck and up So I usually don't recommend going past the neck because a lot of people have neck problems So don't crunch your neck Just go safely up to your shoulders and feel the massage along your tailbone and Spine as you use your body weight against gravity. Okay, let's do 20 times two Don't hold your breath. Make sure you breathe Six seven ten. Can you feel your spine? Relax and exhale one Lie down and rock side to side Loosen up your lower back and sacrum great job now Bring your legs down feet on the floor knees bent and your arms by your side Let's start with a little bit of windshield wiper. So turn your knees to the right side and look to your left And switch knees to the left turn to the right switch switch switch and last time switch and Back to center. Okay. Now. Let's loosen up our pelvis area first So while lying down in this posture lift your tailbone and drop So it's very important. So this is the key you lift your tailbone as high as you can By squeezing your butt cheeks and then you just drop So it's not lift and gently place down It's lifting and drop The drop will create vibration to open blockages in your tailbone and sacrum So these hip bounces we will do 30 times Okay, are you ready? one two three four five six seven lift and draw eight nine ten one seven eight nine 20 less 10 Can you feel the vibration in your tailbone? Maybe you feel some pain and stinging or itchiness in your tailbone That's blocked energy opening. You're doing a great job Now we'll do a little bit more of the hip bounces except this time We're going to go double speed and make little movements So you don't have to lift as high as before just lift a little bit but tap lightly Okay, you'll feel a slightly different sensation still opening your sacrum opening your tailbone All right, this one let's do 50 times ready one two three four five six seven eight nine ten one two three four five six seven eight nine 20 Feel your tailbone breathe out five six seven eight nine 30 one two three four five six seven eight nine 40 one two three four five six seven eight nine 50 Great job stretch your legs out Stretch your legs out let's take three deep breaths in and exhaling out through your mouth Deep breath in expand your abdomen deep breath out breathe out from your abdomen Ready start as you breathe out release tension from your body last one bend your elbows and this time we're going to tap right behind our chest our heart area so middle back tapping looks like this you want to lift using your elbows push down from your elbows to lift and then drop so here same thing as the hips you have to drop the dropping is what creates the opening of the blockage if you just gently placed out it won't be as stimulating as if you just dropped okay so drop let's do 30 times all right ready lift as high as you can it should feel like the wind is getting knocked out of you two three four feel that sensation five six seven eight nine ten do you feel like the wind is getting knocked out of you if you feel that way you're doing it right please breathe three four five six seven eight nine twenty last ten ten nine six five good job now last one we will end with a breathing posture this breathing posture is called ilchi posture it's called ilchi because of the finger shape that you have to make so you have to point your index finger up like this ilchi means index finger so index finger posture so bring your fingers like this like a number one on both hands and you're going to slowly bring your arms up over your head rest your arms bring your legs shoulder width apart drop your shoulders keep everything relaxed in your body except for your index finger index finger is pointed straight and now what this posture does is it elongates your spine it elongates your body by stretching you out like this so keep your index fingers straight close your eyes and breathe comfortably if you can breathe deep and long with each breath try to relax your muscles two percent more than before if you're very sensitive to energy you will feel that this posture creates space between your spine between your vertebrae relax your knees relax your legs relax your ankles feet and toes relax your hips abdomen chest neck and shoulders we will hold this posture for just one minute relax your body as much as you can with each breath letting go of your attention more and more whatever you are holding on to physically emotionally let it all go breathe it out now on your next exhale slowly bring your arms back down and place your hands on your abdomen open your eyes and now slowly turn your body left and sit up please how do you feel does your spine feel more open does your back feel more free if you can still recognize some tension that you're holding on to feel free to re-wash this video to let go even more and at any time when you feel that the tension comes back feel free to re-watch this video to let go of that tension one more time you did a great job to experience a full one hour brain education based class please visit a local body and brain yoga studio near you