Bài Tập Yoga Tại Nhà Đánh Bay Đau Thắt Lưng, Giúp Cột Sống Chắc Khoẻ

Hello everyone! I would like to share with you that after I was born, I had to suffer from terrible back pain and these yoga movements were the ones that saved my life I am very happy to share these tips with you and I advise you to practice these movements several times If you practice a few times a week, the better to have the best effect And without further ado, let's get started! To start, sit on this yoga mat Turn your legs around Turn your legs around when you sit And note that you should not put your legs too close to each other If you can do it, it's good But if you can't do it, there's no problem Let it go Create a space between your legs and your hips to be able to sit for the longest and most comfortable Concentrate on breathing more The most important thing is the comfort of your mind and breathing Right? Gradually close your eyes and take some time to observe your breathing You don't have to hold your breath You don't have to hold your breath to take a deep breath You just need to observe your breathing See if it's fast or slow And if you have thoughts and feelings going through Just let them go Don't rush, don't hold back Relax your whole face If you are in a hurry and uncomfortable I advise you to be in a hurry and uncomfortable Relax your whole face And find a fresh smile And gradually, when you observe your breathing for a long time You will suddenly feel that your breathing is getting deeper and slower in a very natural way You don't have to try or force your breathing Gently turn your head to the left, to the back and to the right Don't forget to breathe when you turn And when you turn, don't shrug your shoulders or pull your neck But always be aware that your shoulders are lowered and the furthest away from your ears And turn in the opposite direction Lower and stretch your neck Although it is a yoga exercise for the back, we should also start first, right? It's not a big deal to do yoga moves Starting is a very important part of any yoga exercise And gradually put your right hand on the carpet Gently, take a deep breath Put your left hand over your head and tilt your body to the right If you can put all your hands under the carpet It would be great But if you can't do it, just put your hands up The important thing is that we will not be swayed Relax your shoulders gently Don't tilt your body forward and bend your back Let your ribs on the left side of your body be relaxed And look up at the sky You should also pay attention to your butt Let your butt be relaxed We are moving all the ribs on the left side Take a deep breath And gently return to the normal position Exhale, relax your shoulders Let's do it again with the other side Put your left hand on the carpet Take a deep breath Put your right hand over your head Stretch and tilt your body to the right Relax your shoulders Pay attention to your butt Take a deep breath Put your hands up Exhale, relax your shoulders And then slowly tilt your body to the front Put your hands forward And let your hands walk So that all the ribs are stretched forward If you feel like you can't touch the carpet Don't worry Don't sacrifice your straight and long back To become a straight back just to touch the carpet Because this is not important The important thing is that your whole back will be relaxed If you want, you can use two pillows like this To make your head relaxed Or you can use a yoga mat in front And relax your shoulders Take a deep breath And pay attention to your butt Exhale, relax your shoulders Take a deep breath And slowly tilt your body to the front Exhale Even if you are not in any movement The most gentle movements in yoga are also very important When we move from one movement to another Don't be in a hurry I gradually put my hands behind my back And roll my shoulders so that my shoulders are relaxed Press down and press together The back of your head is facing forward Hold your skin further back and look at the ceiling It feels like you are receiving a ray of light A fresh air And a fresh smile Take a deep breath Exhale, gently go back to the center Now we will start with the position of the cat and the cow Gently go up to the table And adjust your body so that your hands and elbows are right under your shoulders And your head is right under your butt Let's spread all your fingers on the carpet Spread your fingers as if you were playing the piano on the carpet Then do like this To make all the gravity not only on the elbows But also on the top of the fingers If you only use your elbows, it will hurt your elbows So press the carpet and distribute the force evenly on the whole hand Press down to make the shoulder not bulge Press up The whole body is behind the ground and the shoulders are as far as possible And we will gradually move Our spine is pulled in The spine is directed to the floor And gradually tilt your head up Inhale And when you exhale, your spine will gradually move From the tailbone to the lower back, the middle back and the upper back Then relax the whole head, neck down Hold the ground as hard as you can And breathe into life Then inhale and gradually move Our life The movement of this life This is the way to let our belly and chest Get the air inside or force the air out And the important thing in this movement is that we have to combine with the breath The purpose is not important But enjoy the process of going to the position of a cat or a cow That is the transmission of life with the breath combined with each other And you will feel extremely wonderful When the whole life, the lower back and the middle back are being pulled up Then breathe out Breathe into life And inhale I feel so wonderful Especially when I have a backache Just a few basic lines of this cat or cow movement I feel like all the backache, all the fatigue is gone Then inhale again And we breathe out Back down Breathe into life Then gradually move your hands up a little higher And the head down a little lower We will go to the position of the heart touching the ground It sounds very delicate, right? Let's slowly go down Because the whole hand in front will touch the carpet We will put our hands on the carpet You can put your hands on the left or right Depending on which side you feel more comfortable And let your back down Relax the whole neck and shoulders Our thighs will be almost square with the carpet And the hands will be raised and extended over the head Let's adjust to feel that All the muscles in contact with the carpet are being relaxed Stretch and stretch Let's stretch our lower back And feel like pressing The whole lower back is being pressed down Under the carpet And you can feel that The whole back and back are being stretched Extremely comfortable, right? Wow, I feel like I really like it Extremely comfortable And breathe normally Don't move your neck and shoulders Relax If you feel that moving to one side is very difficult You can let it go slowly Let's try different ways to make you feel most comfortable Okay, let's slowly lift up and roll the right hand Over the left hand And put all the shoulders and arms on the right Down under the carpet And we will look at the bottom of the left hand If you want to do it deeper You can move all the left leg straight out Breathe normally The point of contact with the carpet is at the top of the right knee The left hand and the left toe Spread all your fingers and toes To make sure that the point of contact with the ground is extremely firm and firm Okay, now let's inhale deeply And breathe gently Put your left knee on the carpet And bring your hand back We turn the left hand over Under the right arm And put all the arms and shoulders on the left Down under the carpet Put your right foot out If you can If you feel very dizzy in the first session When you do yoga There is no problem Put your right foot down And we will leave it for other days There is no problem The important thing is that you feel comfortable And yoga is just a friend to explore the body It's not a drug Breathe normally Don't hold your breath Breathing is a very important breathing in yoga And if you feel this movement is very difficult Use breathing as a method As a miraculous tool to support you You can improve your yoga movements Inhale deeply And slowly raise your body up Let's gradually raise your hands back The hands are right under the shoulders And the knees are right under the hips Then gradually raise your knees up To the dog pose If you can't touch your feet on the carpet There is no problem The important thing is that your back will be straight And the neck will be in the middle of the two arms Then we inhale deeply Raise your legs And breathe out Put your head on the right And the head on the left Touch the carpet Then inhale deeply Raise your legs And breathe out Then put your feet on the right side of the carpet Head on the left side of the dog We do it like walking or cycling But let's do it slowly Inhale Lift your feet up Breathe out Head on the right Feet on the left side of the carpet All arms, hands Fingers are spread wide on the carpet Then inhale deeply Raise your legs And breathe out Put your feet on the right side of the carpet Head on the left Let's do it slowly Combine it with breathing It feels like we are practicing cycling Breathe out Inhale And breathe out Then slowly put your head down And move your butt back to the heel to reach the child's position You feel like your butt is giving a burning kiss to the heel Let all the forehead be relaxed And put it lightly on the carpet Shoulder and neck Relax You can put your hands over your head Or you can put your hands down Rotate your wrists to help the force that is applied to the wrists and fingers in the previous movement It will be relaxed and completely relaxed Enjoy this resting position A very simple posture But it has a great power to help you regain energy And absorb energy to prepare for the next movements If you find this posture very difficult There are some tips You can use the soles of your feet or pillows To put in the middle of the butt and the heel To make your sitting position more comfortable If you feel pain Or you can lift your head up By putting a yoga mat here To make your head more relaxed Or you can make your chin wider And spread your chest down to the carpet This is also a way to make you feel less pain in your head and feet Do you know that there are many different types of people For those who have different health problems Therefore, please observe Which body part is most suitable for which movement Which body type is most suitable To be most comfortable in yoga movements Then inhale deeply and lift your head up And now let's lie down Yeah, you can lie down You can hug your legs And let's bring your body up and down Massage the whole back and neck Yeah, I really love this exercise And relax your whole body Go down to the carpet Adjust so that your body is lying flat on the carpet Then let's relax the whole body on the carpet And gently use both hands to hug your knees And you can turn your knees to the left and right To massage the hip and hip Note that the whole body will be pressed tightly to the carpet Press down and press together And relax, there is no reason to stretch the neck We will turn to the other side If you believe in Hoang Lan Believe in yourself and the video You can close your eyes and enjoy the massage of the knees To the hip and hip There is no need to open your eyes and try to see what Hoang Lan is doing Believe in my instructions And we turn our knees to each other The bones start to crack Inhale, turn out, exhale We turn to each other Very gently And we turn to the other side Ok I don't know how you feel, but I feel very comfortable Then gently place all the legs under the carpet And we will place it so that the heel will be straight with the hip and hip The whole shoulder will be straight down to the carpet Press down and press together And the ribs will also be touched on the carpet There will be no distance between the ribs and the carpet We press the ribs down to the carpet And the whole shoulder is being hugged by the carpet Then gently place the right foot on the carpet And the left foot is using all the toes The whole movement is super high Like a tree or a soldier's movement You just need to pay attention to the shoulder Even simple things like this Or even if you go out to eat every day It is also extremely important for the motherland So the left foot does not let go and fall like this But let them always be straight with the hip and hip And each leg is pressed and straight If you can't move your legs straight like this You can let your feet a little bit No problem at all The important thing is that I will feel And gently place the right foot on the left thigh And the arms hug the left thigh So that the left leg is parallel to the ground Then we press deeper and breathe out And let go Press the thigh deep towards the body And breathe out and let go We can see that the whole thigh and the right leg Are we eating hard or not? And the whole life in the back Still pay attention to being pressed deep under the carpet Let me do this As a way to massage the spine And also help to expand the line of the inner thigh Then breathe out and press OK The whole leg will be directed towards the house And gradually, if possible, keep your right leg straight We rotate the ankle Can you see that if I let go And let the foot point towards the wall behind the head Do you see the difference? The difference is complete, right? Letting go feels like there is no tension in the ankle or the ankle But when we fold the hip behind the wall We will see that the whole leg muscles are shaking Oh my god, it hurts But actually it's very good The ankle muscles are working And you have time to listen to your body more And know that this part is working And if you feel pain in any part, relax that part And breathe to that part so that we can relax more Remember to relax the shoulder Don't be stiff Turn to the left and relax to the right Now we will do the same Put your left foot up Straight to the house They can bend slightly All toes to the right will be pressed on this side of the carpet Turn to the right Hold your right thigh The right foot will be parallel to the ground Inhale, press deeper and breathe out, relax And direct the entire toe to the side of the house Let's send the energy to the toes To have the experience of the whole body From the heel to the top If you don't understand what Hoang Lan is saying You just need to relax It sounds like energy, it seems too difficult to understand, right? So you just need to relax Gently pull your right foot And we direct the toe to the wall behind the house Inhale, press deeper and breathe out, relax Every time you press deeper, you will feel Oh, it seems like I can do it a little deeper Oh, it seems like my feet are a little straighter And gradually your posture will improve a lot over time Alright Last time, press deeply and relax your shoulders, neck, and shoulders Alright, gradually Put your right foot down And the left foot down We straighten our feet And with this right foot We will turn the right foot to the left Put your right hand Put your left hand in a straight line In this part of our life It feels very, very good It's like being massaged Then rotate to make each part of life Be straight, not stretched Then inhale in the middle And breathe out Put your knees on the left side To the right And look at your shoulder To the left Oh, my bones are cramping I really like it I don't know about you But this movement for me today It's like a relief Because I'm a little tired After having a lot of babies So every day I do a few basic exercises To relax my back Alright, inhale in the middle And breathe out To the left And press down To the right And press down Yeah, okay Alright, now we're going to relax the whole body Straighten your legs Straighten your arms Inhale in Breathe in slowly And you keep lying down Relax and focus on breathing This is a very important step After all the exercises, don't miss it Thank you for watching this clip with Hoang Lan See you in the next clip Namaste