10 Phút Yoga cho MÔNG CAO, Đùi Thon nhẹ nhàng | YOGA WITH BRIAN

Welcome back to Yoga with Brian In today's video, I'm going to show you how to do a 7-minute hip roll To start the exercise, let's get into your position Put your hands on your shoulders and your elbows on your hips Let's start with the cat and the cow Inhale, lift your hips. Bend your knees. Exhale, bring your hips to the ground. Pull your belly up. Inhale, bend your knees. Lift your hips. Bend your knees. Exhale, bring your hips to the ground. Push your face to the ground. Open your arms. One last time. Inhale, lift your hips. Bend your knees. Exhale, bring your hips to the ground. Lift your hips. Let's start with the cat. Inhale, lift your right leg. Push your right leg back. Exhale, fold your right leg. Push your knees to your shoulders. Exhale, lift your hips. Inhale, lift your hips. One more time. Inhale, lift your hips. Push your knees to your shoulders. Inhale, lift your hips. Exhale, bend your knees. One more time. Inhale, lift your hips. Exhale, bend your knees. Pull your legs back. Let's count to 5. 1, 2, 3, 4, 5. Very good. Now, put your right knee down. Prepare to touch the ground with your left knee. Inhale, lift your legs. Exhale, bend your knees. Inhale, lift your legs. Exhale, bend your knees. Exhale, fold your knees. Inhale, lift your legs. Exhale, fold your knees. Inhale, bend your knees. Take your ~! back. Exhale, fold your knees. One last time. Inhale, fold your knees. On your back, hold 1, 2, 3, 4, and 5. Breathe out, push your knees towards your chest. Breathe out, relax your knees. Place your knees directly under your hips. Exhale, we continue to put our right foot up. From here, push your right foot over your left hand to the other side of the mat. Exhale, put your feet up. Breathe out, push to the right. 1. Repeat 5 times. Exhale, put your feet up. Breathe out, push to the left. Exhale, 5 times. Breathe out, push to the right. 2. Exhale, breathe in. Inhale, breathe out. 3. Inhale, breathe out. Inhale, breathe out. 4. At the end Push your feet up and hold. 1, 2, 3, 4, and 5. Release your legs towards your left hand. Hold, 1, 2, and 3. Exhale, push your knees towards your right hand. Place your heels at the same height as your soles of the foot, your toes facing backwards. Keep your feet at a 90-degree angle, keep your feet at a distance, and keep 10 counts here. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Very good. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Keep your feet at a 90-degree angle, keep 10 counts here. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Very good. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Relax your feet, relax your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 1, 2, 3, 4, 5, 6, 7, 8, 9... So Brian just finished teaching you a special explanation for your round 3...! If you like this video, please hit like and subscribe to get more notifications for videos like this. And now, goodbye and see you again!