Chủ đề 3 - Bài số 1: Các động tác Yoga tạo vòng eo thon gọn (Cải thiện vóc dáng với Yoga)

Hello everyone, today we meet again in the theme of improving appearance Personal appearance is important to all of us, both family, work and social relations But in fact, we all have times when we are not satisfied with our appearance This can lead to self-doubt, especially for postpartum sisters So is it difficult or easy to improve your appearance? You can totally improve your appearance It is effective when you persistently practice the training regime and apply the appropriate nutrition regime So what exercises should I do to improve my appearance? There are many exercises for you However, yoga is an exercise to improve your appearance, help your body to be firm, lose weight effectively, and absolutely safe Today, we will go to the first exercise in the theme of improving appearance Exercise 1 Thin waist Thin waist is a desire of many women today But not everyone knows how to turn their waist into an ant waist A beautiful waist cannot be natural It is the result of taking good care of your body With the following simple yoga exercise, your waist will be more firm and firm Let's sit on the carpet, back straight, two legs bent, knees straight, toes and feet straight Hands along the body, eyes straight, let go of the neck, shoulders Slowly, we inhale, raise our hands up, pull the abdomen up Then slowly exhale, put your hands down, along the body Look straight, slowly we take our left hand, take our left thumb Inhale slowly, straighten your left knee, raise your right hand Eyes straight, hold here, breathe evenly, six, pull the abdomen and waist Five, straight back, straight arms, straight left leg Four, three, two, and one, slowly exhale, lower your left knee, lower your right hand Inhale, raise your hands up, pull your abdomen and waist up Then slowly exhale, slowly put your right hand on your right thumb Inhale, straighten your right knee, raise your left hand Eyes straight, hold here, breathe evenly Six, five, straighten your two legs, straighten your right knee Four, two knees straight, five, four, three, two and one Slowly exhale, put your hands down, put your feet down Now you put your hands on your toes, look straight Slowly inhale, raise your legs up, straighten your legs If you haven't put your toes on your toes, put them on your ankle Two toes touch each other, keep your back straight, straight legs, straight arms Let go of your head and look at your toes Breathe evenly, inhale, six, five, four, three, two, and one Slowly take your hands off your toes, hands parallel to the floor Then toes towards our head, hold here, breathe evenly Six, five, four, three, two, and one Slowly take your hands off your toes, hands parallel to the floor Pull your belly up, straighten your back, straighten your legs Six, five, four, three, two, and one Hands parallel to the floor, hold here, breathe evenly Six, five, four, three, two, and one Slowly exhale, put your hands down, put your feet down Let go of your head and relax Let's move on to the plank position Straighten your back, pull your belly up Put your belly in, straighten your arms, open your shoulders Straighten your back, open your knees, straighten your hips Put your feet down, keep your back straight Slowly inhale, lift your right arm, look straight ahead or look down Let go of your belly, lift your left shoulder Breathe out, curl your left knee, right arm, hold your left knee Bring it back to a plank position Put your left foot close to your hip Inhale, straighten your back, tighten your left thigh Breathe out, curl your back, tighten your knee Bring it back to a plank position Inhale, straighten your back, hold here, breathe evenly Six, straighten your left leg, tighten your thigh Five, tuck your belly in, straighten your back Four, lift your left shoulder Three, two, and one Breathe out, curl your back, tighten your left knee Three, two, and one Inhale, straighten your back, tighten your thigh Breathe out, curl your back, tighten your knee Six, five, four, three, two, and one Inhale, straighten your back, tighten your thigh Breathe out, curl your back, tighten your thigh Three, two, and one Inhale, straighten your back, tighten your thigh Breathe out, curl your back, tighten your thigh Let's switch sides Inhale, straighten your right leg Straighten your left arm Straighten your right thigh Straighten your back, lift your right shoulder Breathe out, curl your back, tighten your thigh Inhale, straighten your back Straighten your right leg Breathe out, curl your back, lift your left arm Hug your right knee and bring it to your feet Inhale, straighten your back Straighten your right leg Tighten your right thigh, lift your right shoulder Inhale, straighten your back Exhale, straighten your back Breathe out, curl your back, tighten your thigh Exhale, straighten your back Hug your right knee and bring it to your feet Inhale, straighten your back Exhale, straighten your back Tighten your right knee and bring it to your feet Inhale, straighten your back Exhale, straighten your back Tighten your right knee and bring it to your feet Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Bend your right knee Lift your right knee Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Exhale, straighten your back Inhale, straighten your back Return to baby pose Exhale, straighten your back Slowly lift your body up Return to plank pose Elbows shoulder-width apart Exhale, bend your left knee Lower your left knee to the front Place your left knee on your left arm Slowly lift your right knee Lift your right knee to the back Bend your right knee Keep your back straight You can move your arms back Exhale, lift your stomach up ño You will feel much more comfortable Opposite Animals Look straight ahead Engage your left hand or look straight, depending on your ability let go of your head, hold here, breathe evenly 6, open your chest, pull your right shoulder back 5, we continue to raise our abdomen a little bit more push the chest forward 4, feel the chest and waist 3, 2, 1, breathe out slowly, put your left hand down, look straight slowly fold your right knee slowly put your right hand on the table hold the edge of your right foot slowly pull the table close to your chest very good, very good push your chest forward, pull your right shoulder back a little bit hold here if you can, raise your left hand up close to your ear hold your right shoulder and look at your right knee hold here, breathe evenly 6, 5, we try to pull the right hip to the right 4, 3, we are still conscious of pulling the abdomen and chest up 2, and 1, challenge a little more put your right foot on the table put your left thumb down put your right hand on the table in this position, continue to push your chest up and pull your abdomen up if you can, use your right foot to pull your right shoulder back we will feel the shoulder joint is pulled up the chest is opened and the impact on the waist is very clear breathe evenly, do not hold your breath let go of your head then smile hold here, breathe evenly 6, 5, we are conscious of pulling the right hip to the right do not pull up 4, 3, 2, and 1 slowly, breathe out gently put your right foot in the middle put your hands down slowly, bring your right foot forward pull your left knee very good breathe in, lift your arms up pull your abdomen and chest up hold your hands slowly, breathe out gently to the right move your left hand over your right knee hold your back straight abdomen up, chest up look behind we feel life is easy in this position 6, 5, 4, 3, 2, and 1 breathe in, lift your arms up pull your abdomen and chest up breathe out gently put your hands down move your legs back and return to the table position to change sides let's go back to the starting position let's adjust look at the knee is it straight with the hip? yes, the hand is straight with the shoulder is it straight? let's feel the abdomen is it straight? and the shoulder and the back is it straight? yes, the hip is it straight? now, make sure you are straight and you are in the correct position and you will continue to change sides to the right slowly, breathe in straight your right knee slowly, breathe out and lower the right knee to the inside of the right hand straight with the right hand, then push the left foot out then the right knee is straight with the right hip the left knee is up, the left knee is down, keep the hip straight then slowly pull the abdomen up open your shoulders, put your shoulders behind push your chest forward, pull your abdomen up stretch your neck and pull your chin forward breathe in, breathe out feel your abdomen breathe in, raise your right hand up continue to press your ears you can look back or look straight hold here, breathe evenly slowly breathe out, lower your right hand put your left hand behind hold the inside edge of the left foot slowly pull your chest and feet to the side try to put your right shoulder behind try to open your chest wide pull your chin forward, don't put it on your chest try to push your chest up breathe in, stay in this position breathe out try a little more slowly inhale, raise your right hand, slowly fold your right hand two palms facing each other, and we put them together slowly push the chest forward a little more, pull the abdomen a little more then you consciously use the left foot, pull the left arm out so that the legs are perpendicular to the floor then we continue to push the chest up and look up then pull the abdomen up and breathe evenly in this position 6, 5, 2, and 1 then slowly breathe out, middle of the left foot, put both hands down keep your back straight slowly bring your left foot forward put your left foot over your right knee let your hip sit straight on the floor, back straight inhale, raise your arms up, pull your abdomen up and fold your hands together then slowly breathe out, slightly bend to the left then the right elbow is under the left knee keep your back straight, open your shoulders, bring your left shoulder back and look behind hold here, breathe evenly 6, 5, breathe out, 3, 2, and 1 inhale, raise your arms up breathe out, gently lower your arms then put your feet back, return to the baby position relax and relax from the baby position, we will do the abdomen pull chain we can do it 5-10 times, depending on your ability then slowly inhale, push the person back to the Chaturanga position hold here for 3-5 seconds then slowly lift the person up then straight arm, pull the abdomen up, open the chest, open the shoulders bend the neck, look up slowly breathe out, roll up, pull the abdomen up pull your toes forward and slowly roll your toes back then return to the reverse position return to the baby position you pay attention to the tiger snake posture try to pull your abdomen up high, open your chest to affect your waist when you return to the reverse position try to pull your abdomen up high in this Chaturanga posture, keep your awareness here hold and feel the abdomen area for 3-5 seconds then straighten up open your shoulders and chest in the tiger snake posture and release the abdomen breathe evenly in the reverse position slowly lift the person up lower both arms, touch the floor arms wide, then slowly bring the left foot to the back, the right foot to the back put your toes up put your back straight, knees straight, arms straight with shoulders relax the neck, eyes look down, relax the middle of the hands pull the abdomen up, tighten the thighs, hold here 6-5-4-3-2-1 put your left hand to the right slowly raise your right hand up, swing it along the body tighten the abdomen, keep your shoulders straight no shoulders, no shoulders 6-5-4-3-2-1 lower your right hand put your right hand to the left slowly raise your left hand up, swing it along the body hold here, breathe evenly 6-5-4-3-2-1 slowly lower your hands lower your knees, push your hips back and return to the child's posture in this posture, you keep your ability and do it 3-5 times slowly raise the person up lower both arms, touch the floor arms wide, then slowly put your left foot to the back right foot to the back put your toes up put your back straight, knees straight, arms straight with shoulders relax the neck, eyes look down, relax the middle of the hands pull the abdomen up, tighten the thighs, hold here 6-5-4-2-1 put your left hand to the right slowly raise your right hand up, swing it along the body tighten the abdomen, keep your shoulders straight no shoulders, no shoulders 6-5-4-3-2-1 lower your right hand put your right hand to the left slowly raise your left hand up, swing it along the body hold here, breathe evenly 6-5-4-3-2-1 lower your left hand push your hips back and return to the child's posture slowly raise the person up lower both arms, touch the floor arms wide, then slowly put your left foot to the back right foot to the back put your toes up put your back straight, knees straight, arms straight with shoulders relax the neck, eyes look down, relax the middle of the hands pull the abdomen up, tighten the thighs, hold here 6-5-4-3-2-1 put your left hand to the right slowly raise your right hand up, swing it along the body tighten the abdomen, keep your shoulders straight no shoulders, no shoulders 6-5-4-3-2-1 lower your right hand put your right hand to the left slowly raise your left hand up, swing it along the body hold here, breathe evenly 6-5-4-3-2-1 lower your left hand to the right slowly raise your left hand up, swing it along the body hold here, breathe evenly 6-5-4-3-2-1 lower your left hand to the right slowly raise your left hand up, swing it along the body hold here, breathe evenly 6-5-4-3-2-1 Follow the exercises if you like Enjoy strengthening the body and mind Do the exercise you practice on your ability Wish you practice effectively Thanks and see you in the next videos