30 Phút Yoga Mở Khớp Háng | Yoga Xoạc Dọc | Yoga Nâng Cao | Hye Yoga

Hello everyone, welcome to today's yoga exercise with the theme of wide squat yoga I advise you to practice this exercise with the condition that you have practiced yoga for about 2 months, at least 2 months To do the wide squat yoga posture, it depends on many factors But if you are a flexible person, it is an advantage to help you perform the wide squat posture more easily And for those who have stiff muscles, let's do it according to your ability and listen to your body more We just do it and feel it, there is no need to force our body too much to avoid the problem of our muscle tension And now let's start today's exercise From here we sit comfortably on the carpet Put your hands gently on your knees Gently close your eyes Keep your neck straight Inhale deeply, exhale slowly And exhale deeply From here we gently open our eyes From here we will start the exercise by lifting our feet forward Lift your feet forward Let's rotate our feet 1, 3, 4, 5 And turn around 5, 4, 3, 2, 1 Inhale, lift your feet Exhale, lift your feet Inhale, lift your feet Exhale, lift your feet Inhale, lift your feet Exhale, lift your feet And hold here, inhale 5, 4, 3, 2, 1 Gently, from here we hold straight Bring your right foot closer Put your right foot up Put your right hand on the inside of your elbow Put your right hand on the outside of your right knee And touch your little toe Then we hold straight Hold your back straight Shake it to both sides From here we move our right foot out and change sides Similarly Hold your back straight Try to keep your back straight Put your feet down Put your feet together Put your hands under your feet Hold your back straight From here we gently lift our knees up and down Lift your feet up and down in a horizontal position Lift many times 1, 3, 4, 5, 6, 7, 8, 9, 10 From here we gently move our feet forward Spread your feet to the V-shape Hold your toes Hold your back straight Put your feet together Inhale, lift your hands up Hold your hands Stretch your whole body up Exhale Put your right hand to your left waist Then tilt your body Stretch your arms Press your buttocks and knees straight down Inhale Lift your hands up Relax your shoulders Exhale, change sides Stretch your right arm Look up Inhale Lift your hands up Stretch your arms Exhale, tilt your body to the right Stretch your left arm Hold here, inhale Turn your shoulders, look up Inhale Lift your hands up Exhale, change sides Stretch your right arm Stretch your left arm Inhale, lift your hands up Exhale, tilt your body to the right Who's good? You can hold your hands under your feet If you're good Turn your shoulders to the left Look up Press your right hip down Press your hip down Try to press your hip down Continue, lift your hands up Exhale, change sides Change sides Look up Turn your shoulders to the back Look up Inhale 6 5 4 3 2 1 Inhale, lift your arms up Stretch your arms out Stretch your whole body Exhale, turn your body Look up Put your hands down Put your hands to the side Close to your feet If you're good, you can put your hands over your feet The better Bring your belly to the top Stretch your arms out Feel it Stretch your muscles Close your back Stretch your back Inhale, lift your arms up Stretch your arms out Exhale, turn your body Hug your left leg Put your arms to the front Stretch your spine out Bring your belly to the back Inhale, lift your arms up Stretch your arms out Exhale, turn your body Hug your left leg Hold it, inhale 5 4 3 2 1 Inhale, lift your arms up Exhale, turn your body Hug your left leg Stretch your arms out Hold it, inhale 6 5 4 3 2 1 Inhale, lift your arms up Exhale, turn your body Hug your right leg Bring your belly to the back Hold it, inhale 7 5 4 3 2 1 Inhale, lift your arms up Exhale, turn your body Hug your left leg Stretch your arms out Bring your belly to the front Hold it, inhale 5 4 3 2 1 Relax Bring your legs to the front Relax your legs From here, gently bring your legs to the back In a plank position Put your hands in front of your head Knees wide apart Inhale, open your back Exhale, lift your back up Inhale, bend your belly In a cat pose Bring your chest to the front Inhale, open your back Exhale, turn your body 5 4 3 2 1 Exhale, lift your back Inhale, bend your belly Inhale, open your back Exhale, turn your body 5 4 3 2 1 Exhale, lift your back Inhale, bend your belly Exhale, turn your body From here, gently Put your toes to the front Lift your butt up In a cat pose Inhale, lift your head up Lift your head up Exhale, bend your back Inhale, gently In a cat pose Lift your right foot up Exhale, gently Put your right foot next to your right hand In a cat pose 4 3 2 1 From here, inhale Lift your right hand up Hold it 6 5 4 3 2 1 Exhale, put your hands down Put your hands down Put your right foot back Turn your body Inhale, bend your back Inhale, lift your left foot up Bend your back Exhale, put your left foot next to your left hand Alright Straighten your right knee Put your hands down Alright Hold it, inhale 6 5 4 3 2 1 Inhale, lift your left hand up Hold it, inhale 6 5 4 3 2 1 Exhale, put your hands down Put your hands down Put your feet back Bend your back Inhale Bend your back From here, inhale Put your right foot back Lift it up Exhale, put your right foot next to your right hand Put your hands down Hold it, inhale 6 5 4 3 2 1 Inhale, lift your right hand up Hold it Exhale Inhale 6 5 4 3 2 1 Exhale, put your hands down Put your right foot back Bend your back Hold it, inhale Bend your back Continue, inhale Put your left foot back Lift it up Hold it, inhale Bend your back Exhale, put your feet back Bend your back Put your hands down Inhale Hold it 6 5 4 3 2 1 Inhale, lift your left hand up Hold it, inhale 6 5 4 3 2 1 Exhale, put your hands down Slowly, gently Straighten your right knee Move your hands Put your hip down Sit down Don't sit on your left foot If you feel pain on your left knee You can sit on a chair If you feel pain on your left knee You can sit on a chair Exhale Extend your arms forward Inhale 5 4 3 2 1 Lift your body up Lose and breathe Straight your back 6 5 4 3 2 And 1 Relax The feet back into the feet of the board Let's change side Take a left step Look down Breathe out, push your butt back, straighten your left knee, push your heel forward, push your knee back push your knee back, hold here, breathe evenly 5, 4, 3, 2, 1 From here, we gently take our heel back If you are better, you will lower your heels to a lower level We will lower our heels like this Continue to return to this position Step, take a deep breath Breathe out, push your butt back, straighten your knee, push your heel forward Take a deep breath Hold here, breathe evenly 5, 4, 3, 2, 1 If you are better, you will lower your heels to a lower level Continue to hold here If you are better, you will lower your heels to a lower level Take a deep breath You can meet someone in front of you You can meet someone holding your feet Take a deep breath, breathe out slowly From here, we will gently take our heel back Continue to change sides Step, take a deep breath Breathe out, push your butt back, straighten your knee, push your heel forward Take a deep breath Hold here, breathe evenly 6, 5, 4, 3, 2, 1 If you are better, you will lower your heels to a lower level If you are not better, you will lower your heels to a lower level Take a deep breath Hold here, breathe evenly Take a deep breath, breathe out slowly Gently lift your arms up Lift your arms up You can lift your arms up and keep your back straight Gently take your feet back to the table position Let's take a break Bring your feet closer Turn around Put your hands on your knees and turn around Change sides From here, take a deep breath Put your left foot on your right thigh Take a deep breath Breathe out, lower your knee to the right Look at your left hand Press your left shoulder down Take a deep breath, come back to the middle Change sides Put your right foot on your left thigh Look at your right hand Take a deep breath Breathe out slowly Come back to the middle Take a deep breath Lift your arms up Stretch your whole body Breathe out, relax your shoulders Turn your body to the right Sit up slowly This is a yoga exercise It helps us to have a straight posture I hope this exercise is helpful Especially for those who want to improve their yoga posture Don't forget to like, comment and subscribe to my channel Thank you for watching!