YOGA BÀI 4 : BÀI TẬP LÀM KHOẺ CỘT SỐNG

Hello everyone, today we come to the topic number 2, take the initiative to restore the body with yoga Today, the initiative to restore health through yoga exercises is increasingly concerned about its effectiveness This is a way to improve, maintain, enhance health, safety, strength By taking a deep breath, combining the movements of asana, yoga will help you maintain your body, restore positive energy Lesson 1 in the topic will be to make life healthier Life is one of the most important parts of your body However, most of us do not pay attention to it until life comes up with problems The core of our body is the bone, and the core of the bone is life Life supports the whole body Life and cartilages, vertebrae, form the frame of the body Let the muscles cling to and protect the organs in the chest and abdomen Therefore, taking care of your health is extremely important It helps you reduce life-threatening diseases such as life-destroying diseases, life-harming diseases Let's practice together We are going to sit in the position of a cat or a cow We sit in the position of a diamond, right, the buttocks are still on the tip of the feet Slowly, we fold down, put our hands close to our knees, arms perpendicular to the shoulders Slowly, we raise our arms up, slowly put our hands forward, about the length of one hand Slowly, we open our knees wide with our hips, press our toes down Keep your back straight, the back of the neck is always straight We look down straight in the middle of our hands Slowly, we breathe in, push your chest up, hold your hips, push your buttocks up Open your shoulders wide, hold your arms straight, look up or look straight, depending on your ability Then slowly, we breathe out, very gently, roll your back up, tighten your abs Lift your shoulders up, back straight, hold your neck, look down Slowly, we breathe in, open your chest wide, press your back, lift your shoulders up, hold your neck, look up, hands straight Slowly, we breathe out, roll your back up, tighten your abs, lower your hips straight, hold your chest, look down Slowly, we breathe in, open your chest wide, press your neck, look up or look straight Hold here and breathe evenly Push your butt up high Open your shoulders a little more Press your neck Slowly, we breathe out, roll your back up, lower your hips straight Hold your chest up, look down, hold here and breathe evenly 6, 5, 4, 3, 2, 1 Push your butt up high, lift your left arm up high Open your chest wide, look up, hold here and breathe evenly 6, lift your shoulders up high 5, open your chest wide 4, 3, 2, 1 Slowly, we breathe out, roll your left arm up high Slowly, lower your left shoulder down, lower your head down Slowly, lift your right arm up high, lift your right shoulder up high Focus on your chest, hold here and breathe evenly 6, 5, 4, 3, 2 Slowly, lift your right arm up high, lift your right arm up high Touch the floor with your thumb, feel your right elbow Hold here, 6, 5, breathe evenly 4, 3, 2, 1 Lift your right arm up high Slowly, breathe in, lift your chest up high Open your chest wide, look up, hold here and breathe evenly Now, let's switch sides Slowly, lift your right arm up high Open your chest, look up, hold here and breathe evenly Slowly, breathe out, roll your right arm up high Slowly, lower your right shoulder down Lift your left arm up high Open your chest, hold here and breathe evenly Slowly, lower your left arm down high Lift your right arm up high Open your chest, look up, hold here and breathe evenly Slowly, breathe out, roll your right arm up high Slowly, lower your right shoulder down Lift your left arm up high Open your chest, hold here and breathe evenly Slowly, breathe in, lift your right arm up high Lift your shoulders up high, look up, hold here and breathe evenly 6, lift your left shoulder up high 5, open your chest 4, lift your right thumb up high and look up 3, focus on the back of your head 2 and 1 Slowly, breathe out, roll your right arm up high Open your chest, lower your right shoulder down Lift your left arm up high Open your left shoulder up high Lift your right thumb up high, look up, hold here and breathe evenly 6, 5, 4, 3, 2 and 1 Slowly, lift your left arm up high Open your chest, lower your right thumb up high Feel your left side of your body Your left arm is pulled up Feel your back of your head Hold here and breathe evenly 6, 5, 4 Relax your shoulder 3, 2 and 1 Lift your left arm up high Slowly, breathe in, lift your right arm up high Open your chest, lower your right arm up high Open your chest, lower your left arm up high Open your chest, lower your right arm up high Open your chest, lower your left arm up high Slowly, open your chest Open your chest, lower your right arm up high Lift your elbow into the ground Turn your finger's corner Go straight down Slowly, open your chest Slowly, breathe in Press your chest Look up Open your chest Feel the back of your head Ready to raise Exhale and relax. 2nd time, inhale, open your chest wide, open your shoulders wide and look up. Slowly exhale, exhale, relax your shoulders, look down. Last time, inhale, open your chest wide, open your shoulders wide, open your shoulders, look up. Hold here, breathe evenly. 6, open both shoulders to the sides. 5, pull your belly and chest up. 4, arch your neck. 3, let go of your chest. 2 and 1, slowly exhale gently, let go and relax. Now we will do the opposite posture in the human posture. Slowly inhale, lift your head up, open your chest wide. Slowly exhale, turn your shoulder to the left, look at your right heel. Inhale, come back. Slowly exhale, turn your shoulders to the right, look at your right heel. Inhale, come back. Slowly exhale, switch sides. Inhale, come back and open your chest wide. Slowly exhale, switch sides. Very good. Last time. Inhale, come back to the center. Exhale, slowly change sides. Hold here, breathe in. 6, open your chest wide. 5, let go of your chest. 4, focus on your belly button. 3, 2, and 1. Inhale, come back to the center. Exhale, slowly change sides. Hold here, breathe in. 6, 5, 4, 3, 2, and 1. Inhale, come back to the center. Exhale, open your chest. Come back to your baby pose. Relax and relax. Now we're going to lift someone up in the cat pose. Then we will slowly put our toes against the head of the person. We prepare for the reverse pose. We lift our knees up from the floor. Then we press our feet against the floor. Then we press our shoulders down. We open our legs wide with our hips or with one leg. It depends on your ability. Let go of your belly button. Keep your back straight. Straight back, straight arms, straight legs. Let go of your shoulder blades. Inhale, breathe in. 6, look up. Inhale, breathe out. Last time, inhale. And slowly breathe out. Now slowly inhale and lift your left leg up. Keep your toes straight. Straight back. Let go of your belly button. Lift your hips up. Let go of your shoulder blades. Keep your arms straight. Inhale, breathe in. 6, let go of your belly button. 5, straighten your lower back. 4, let go of your shoulder blades. 3, straighten your legs. 2, and 1. Slowly breathe out and lower your left leg down. Let's switch sides. Now slowly lift your right leg up. Keep your toes straight. Inhale, breathe in. 6, straighten your legs. Straight back, straight arms. 5, let go of your belly button. 4, let go of your shoulder blades. 3, 2, and 1. Inhale, breathe out. Slowly lower your legs down. Now let's switch sides. Keep your back straight. Keep your toes straight. Let go of your belly button. Keep your toes straight. Let go of your belly button. Now slowly lift your left leg up. Let go of your belly button. Now let's switch sides. We can take a dip in the ankle or knee, depending on our ability. Slowly inhale deeply, then exhale slowly, turn your body to the left, bring your chin to the left, turn your body to look up, let go of the shoulder, the more the life is reflected in this posture. 6 straight legs, 5 exhale, turn a little more, 4 straight arms, 3, 2, 1, then slowly lower your arms down, breathe out, lower your knees, come back to the baby, relax and let go. Slowly lift your butt up from your feet, then lift your body up, lift your butt up from your feet, pull your two legs together, then roll your back to the back, let your butt go straight forward, let go and relax, slowly lie on your back, we do the posture of lying on our knees and arms, we spread our arms out to the side, press our palms down straight, put our hands straight on our shoulders, slowly curl our knees up, then turn your head straight, open your feet wide with your hips, toes straight, back of the head on the straight line, slowly inhale, lift your butt up, then curl your belly, tighten your thighs, keep your back straight, slowly exhale, lower your back, bring your butt to the right, then slowly curl your knees to the left, turn your body to the left, hold your right shoulder, look at your right hand, let go of your shoulders, inhale, come back to the middle, then inhale, lift your butt up, exhale, lower your butt, inhale, slowly lift your butt up, curl your belly, straighten your back, slowly exhale, lower your back, bring your butt to the left, curl your knees to the left, turn your body to the right, hold your left shoulder, look at your left hand, inhale, exhale, inhale, come back to the middle, curl your knees to the middle, exhale, lower your legs, lift your butt up, slowly inhale, lift your butt up, curl your belly, straighten your back, exhale, lower your back, bring your butt to the right, curl your knees, hold your left shoulder, turn your body to the left, look at your right hand, inhale, slowly lift your legs up, exhale, lower your legs, lift your butt, come back to the middle, inhale, lift your butt up, curl your belly, straighten your back, exhale, lower your butt, bring your butt to the left, curl your knees, turn your body to the right, hold your left shoulder, look at your left hand, inhale, exhale, inhale, curl your knees, exhale, lower your knees, slowly lift your butt up, come back to the middle, inhale, lift your butt up, curl your belly, straighten your back, exhale, lower your back, straighten your back, inhale, curl your belly, slowly inhale, lower your back, bring your butt to the right, curl your knees, turn your body to the left, hold your right shoulder, look at your right hand, inhale, exhale, lower your back, look at your right hand, inhale, bring your knees to the middle, exhale, lower your legs, lift your butt, come back to the middle, inhale, lift your butt up, curl your belly, straighten your back, exhale, lower your back, hold your left shoulder, inhale, exhale, lower your back, straighten your back, bring your butt to the left, curl your knees, turn your body to the right, hold your left shoulder, look at your left hand, inhale, exhale, lower your back, 6, 5, 4, 3, 2, 1, inhale, curl your knees, exhale, lower your legs, lift your butt, come back to the middle, slowly curl your knees, hold your right shoulder, curl your back, breathe out, 1, 2, 3, relax your neck, stretch your neck, 4, 5, 6 lay down and relax, open your legs 2 meter wide, place both of your hands in a straight line, Put your hands up, close your eyes, take a deep breath and relax in the back of your head We have just finished the exercise to make your life healthier You should focus on listening to the movement of your body during the exercise I wish you an effective exercise, thank you and see you in the next exercise