Yoga Cơ Bản Tại Nhà| Ngày 9/30 Ngày Yoga Cho Người Hoàn Toàn Mới - Mở Khớp Vai | Hola Yoga

Namaste, hello everyone, I'm Hoang Lan from Hola Yoga Truly En. Today, I invite you to join Hoang Lan in the 9th episode of Yoga 30 Days for a completely new day. Let's sit up straight with our legs crossed. Create a lot of space for your body. If you find it difficult to sit up straight, remember to take a towel or a bag to raise your back. If you don't have a towel or a bag, take a book or a bookmark. Let's put our shoulders down. You can put your hands on your thighs. Together like a left-handed person, like a right-handed person. And gently close your eyes. We are feeling our body. And if that's enough, gradually bring your body straight up. Let's focus on our breath. Inhale, the nose and the chest touch the throat. Exhale, the belly is down. Today, we will learn a new breathing style, which is the breath of a monk. Put your right hand up. Let's try the thumb and the index finger. Then, use your index finger to touch your right nose. When you put your hand up, don't let your shoulder down. Inhale, the left nostril. Then, use your thumb to push the left nostril. Exhale, the right nostril. Inhale, the right nostril. Exhale, the left nostril. Inhale, the left nostril. Then, use your thumb to close your mouth. Hold your breath with your chin. Inhale, the left nostril. Exhale, the right nostril. Inhale, the right nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the belly and the chest. Exhale, the left nostril. Inhale, the left nostril. We still use the breathing style of a monk. We just put our hands and feet together. This is a good way to focus on breathing. If you sit still like this, it will be difficult to focus on breathing. Combine your hands and feet and see. You have to remember that this side is the left side, so you have to go to the right. If you combine with a monk, your breathing will be longer. Don't worry too much about your left and right hands. You can watch the video explaining this breathing technique in the following Hola Yoga app. Now, let's just experience it. Let's open our hearts and explore how the new breathing is like today. Inhale, the left nostril. Exhale, the right nostril. Inhale, the right nostril. Exhale, the left nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Inhale, the left nostril. Exhale, the right nostril. Very good. Now, let's relax our legs a little bit. Sitting around your legs is tiring, right? Relax your legs a little bit. And then, if you have a yoga mat, you can take a mat or a book. Let's sit on this mat together. Fold your knees down and sit on this mat. There. Imagine that you are putting your feet on the outside of your thighs. If you can't put your feet close to your thighs, you can leave a lot of space for your body. Put your feet where you feel most comfortable. If you see that one book is still too low, it is still difficult to sit, then put two books up. Adjust it to fit your body. If possible, put your thighs close to each other. If not, put your thighs away from each other. And let's take a rope together. If you don't have a rope, take a towel. Take anything you have to be able to open your shoulders like today with the combination of towels. Take this rope and put it in front of you. Then let your hands be a little bit wider than your shoulders. There. A little bit wider than your shoulders. Then let's inhale. Raise your hands to the point where the rope is right on top of your head. Then exhale. Put your hands behind your head a little bit to feel the stiffness of your shoulders. Can you see it? If your head is down, let's put your head up a little bit. Let the head be a part of the spine. There. Let's inhale. Put it in the middle. Exhale. Gently. Put the rope in front of you. There. Let's do it again. Inhale. Raise your hands to the top of your head. Exhale. Put your hands behind your head. Open your shoulders. Can you feel the tension? Don't lock your hands. Just let your hands bend naturally. Then inhale in the middle. Exhale. Put the rope in front of you. Let's do it together. Inhale. Exhale. Put it behind your head. When you put the rope behind your head, some of you may feel the tension in the front of your head. You may feel the tension in your buttocks. Then let's bend down a little bit to balance your spine. Exhale. Even though you're doing it with your hands, all organs and parts of your body are connected, right? That's what I'm talking about. The experience of your whole body in yoga positions. Let's do it. Feel it. Inhale. Exhale. Put it behind your head. Inhale. Exhale. Put it in front of you. One more time. Inhale. Exhale. Put it behind your head. Stretch your shoulders. Bend your shoulders a little bit. Remember not to lower your neck. Let's do it together. Inhale. Exhale. Inhale. Open your shoulders. Exhale. Put it behind your head. Now we're in this position. Lean to the left. Inhale. Turn to the middle. Exhale. Lean to the right. Stretch your shoulders. Inhale. Lean to the middle. Exhale. Inhale. Put your hands up. Exhale. Lean to the back. Inhale a little bit deeper. Exhale. Lean to the left. Inhale. Exhale. Lean to the right. Inhale. Lean to the middle. Exhale. Turn to the left. Inhale. Lean to the middle. Turn to the right. Inhale. Lean to the middle. Exhale. Straighten your arms a little bit. Have you tightened your shoulders yet? Now let's do it together. Hold the rope. Put it a little bit further away from your shoulders. Inhale. Raise the rope to the top. Exhale. Put your right hand behind your left hand. You can adjust the length of your arms a little bit more. Press a little bit here. Press down. Press up. Feel the tension in your left hand. Press a little bit. Turn to the left. Inhale. Turn to the right. Inhale. Turn to the left. Inhale. Turn to the right. Stretch, stretch. Very good. Inhale. Put your hand up. Exhale. Now put your left hand behind. Press a little bit. Hold the rope. Put your right hand on top. Try a little bit harder. Inhale. Exhale. Turn to the left. Inhale. Exhale. Turn to the right. Inhale. Turn to the left. Inhale. Raise the rope to the top. Inhale. Hold it in the middle. Turn your neck a little bit. Put your hand up. Exhale. Put your hand down. Turn your wrist. Relax your arm. Relax your shoulder. Now let's put our hands together. When you inhale, move forward a little bit. It feels like you're opening your palm. You can feel the morning sunshine. It's morning now. The sunshine is beautiful. It was raining the other day. Today it's sunny. It's comfortable. Breathe out. Put your hands forward. Inhale. Push the air out. Inhale. Open your shoulders. Move your body forward a little bit. Press. Press so that your shoulders are closer to each other. You won't be stiff. Let your body balance. Press your shoulders together. Open your shoulders. Inhale. Let the air out of your body. Inhale. Exhale. Inhale. Put your hands up. Exhale. Wrap your arms around your body. This is my favorite pose today. I love my body so much. Let your shoulders be apart from each other. Inhale. Let your shoulders touch each other. Open your shoulders. Exhale. Wrap your arms around your body. Let your shoulders be apart from each other. Inhale. Wiggle your waist a little bit. I'm at home. I can do whatever I want. I love the feeling of wiggling my waist. My life is so complicated. Help me. Let go. Very comfortable. Straighten your legs. A little bit. Raise your legs a little bit. Now, let's do the cat pose. This is today's cat pose. Put your fingers on the carpet. Put your elbows under your shoulders. Put your knees under your hips. I think you know what to do. Inhale. Wiggle your waist a little bit. Exhale. Wrap your arms around your body. Put your knees under your shoulders. Put your elbows under your hips. Inhale. Wiggle your waist a little bit. Exhale. Wiggle your waist a little bit. Inhale. Exhale. Feel your body. Breathe in and out through every movement. It feels like your body is a whole, not a part of it. It's a whole experience of your body. It's so comfortable. I love it. That's why I love yoga so much. Exhale. Wiggle your waist a little bit. Raise your body a little bit. Inhale. Wiggle your legs a little bit. Inhale. Exhale. Wiggle your legs a little bit. Inhale. Wiggle your legs a little bit. Don't try to put your hands behind your back. Don't do that. Inhale. Wiggle your legs a little bit. Exhale. Wiggle your legs a little bit. Exhale. Wiggle your legs a little bit. Put your left foot up. Put your right foot up. Try to put your hands behind your back. Let's try it together. Put your hands up a little bit. Your shoulders are wide open. It's easier to do it this way. Because your shoulders are wide open. Put your eyes forward. Hold it for 5, 4, 3, 2, 1. Very good. Exhale. Put your hands and feet down. Relax your arms a little bit. If your arms are tired, take some time to relax your arms. If your arms are tired, you can't practice anymore. You have to listen and understand them. You can pause the video and relax your arms. Don't try to put your arms behind your back. Put your arms behind your back. It's easier to injure your arms. Inhale. Put your hands up. Put your right foot up. Adjust your arms. Wiggle your arms a little bit. Inhale. Exhale. Put your feet together. It's easier to do it this way. Exhale. Inhale. Exhale. Inhale. Exhale. Wiggle your arms. Feel your body. Inhale. Put your right foot up. Put your left hand on your right foot. If you can do it, put your right foot up. If you can't, it's okay. It's okay. We stand up and do it again. It's not easy to balance your legs and arms. 5 4 3 2 1 Exhale. Put your arms and legs down. Wiggle your legs. Relax your arms and legs. Do you know? It's very complicated to put your arms and legs together. It's not easy. That's why you should be proud of your body. That's why you should do it. Thank your body. If you can't do it, don't feel ashamed of yourself. You just need to know that your body needs more time, perseverance and practice. Let's do it together. Wiggle your legs. Wiggle your arms. Inhale. Keep this posture. Let your abs work well. You can turn your head a little bit. Wiggle your body up and down. 5 4 3 2 1 Exhale. Wiggle your legs. Wiggle your arms. Wiggle your legs. Keep this posture. Let's do it together. Turn your head to the left. Inhale. Exhale. Turn your head to the right. Inhale. Exhale. Turn your head to the left. When you turn your head to the left, you will feel that your shoulders are going up. Let your shoulders go down. Turn your head to the right. Inhale. Exhale. Ta-da! This is your face. Now it's time to check in. Spread your fingers wide. Put your fingers on your lips. Let the dog walk around. Feel that breath. Comfortable. With your body. Fold your legs and reach for your toes. Next, let's put our right foot up together. Put your right foot up. And we will put our feet not in the middle of our hands, but on the outside of our right hand. We will put our hands on the outside of our right hand. And today we will not lower our knees, but we will keep our knees like that. If you need to bend your knees to lift your arms, just do it naturally. It will be much easier and more comfortable. Each of you will have your own body type to suit your body. Don't try too hard. Okay, let's do it together. Remember not to move your shoulders, back, and chest. Let's feel the strength of your body. Now we will use the right hand to bring the right hip back. We rotate the body to the right thigh. Shoulders do not move, shoulders up. We rotate the body to the right and raise the right hand up. 3, 2, and 1. Breathe out. Now put your right hand down and rotate your back foot at a 45-degree angle. We raise our left hand up. We raise our whole body up. Remember that the shoulder will not go down. We raise our left hand up. We raise our whole body up. The body is a straight line. Breathe out. Put your hands down and bring your toes to the front. We raise our heels up. Now let's try to release our hands. Let's try to fly. Let's see if we can fly. Remember to keep your legs straight. 3, 2, and 1. Very good. Put your hands down. Let's put this part down together. And pull your legs back. Pull your legs back. Let your body touch the floor. How is your body today? Let your body be straight, long, and beautiful. Put your toes to the top. Put your hands in the right position. Breathe in and breathe out. Breathe in. Breathe out. Breathe in. And you can slowly lower your feet one by one. Like I'm climbing a mountain. Very good. Now let's put your feet together. Put your knees down. Let's breathe in and breathe out. We're going to do this 8 times in a row. If this is your first time, you can observe. Then slowly lower your hands down with your body. If you have a sprained hip, lower your hips slowly. Lower your hips slowly. And finally, touch the floor. In this posture, the elbow will touch the floor. The elbow will touch your hip. There are 8 points of contact here. It's the chin, the armpits, the palms, the knees, and the toes. Right? And this is called the 8 points of contact. If this is the first time you do it, let's do it together. I'm going to start with half of the board like this. There. And when I... I'm going to adjust it from the top to the bottom. It's a straight line. Inhale, lift up. Lower your shoulders. Inhale, lift up. Lower your shoulders. Why? This shoulder is a little bit over the elbow. Then start to lower your body slowly. When you lower it, don't bend your arms. Inhale, lift up. Lower your body. Today, there is a very detailed video like this on the Hula Yoga mobile app. You can watch that video. Explaining each movement. With these 8 points of contact, let's inhale and lift up. So that the belly touches the floor, the palms are just below, the shoulders are a little bit deep. Inhale, lift up. Lower your shoulders. Inhale, look to the left. Inhale, go back to the middle. Inhale, look to the right. Inhale, go back to the middle. And let's lift up. To the face. Ta-da! Today's face. Stretch your shoulders. Stretch your arms. Lower your shoulders. Let's walk together. Inhale, breathe out. Fold one leg. Inhale, hold both legs. Breathe out. Fold one leg. Inhale, breathe out. Inhale, hold both legs. Breathe out. Fold one leg. Inhale, hold both legs. Breathe out. Fold one leg. Inhale, breathe out. Fold one leg. Inhale, breathe out. Fold one leg. Inhale, breathe out. Fold one leg. Very good! Let's do it together. Put your left leg in front. Put your hands out. And adjust it. So that your knees are right above your eyes. If you need a stick, take it. Or you can put it on your thumb. Let's do it together. Move a little bit. Your body can be in front. Your back and chest are stretched. Do it together. Now, let's put your palms down. Use your left hand. I will bring this left hip back. Rotate your body to the left thigh. Spread your arms high. Up and down. Stand behind your shoulder. Lower your shoulder. Hold your breath. Inhale, breathe out. Put your left hand inside your leg. Rotate your leg to a 45-degree angle. Spread your arms high. If you need a stick, take it. Don't try too hard. Let your body rest. Relax. Inhale, breathe out. Lower your arms and legs. Rotate your heel to the front. Let's do it together. You can do it with both hands. Lower your body to the front thigh. Remember to keep your balance. Let's do it together. This thigh is very active. 2 and 1. Inhale, breathe out. Spread your arms high. Lower your leg to the front thigh. Let's do it together. Inhale, breathe out. Spread your arms high. This thigh is very active. Let's take a walk. We are going to the mountain. We are very active. Today, let's focus on our body. Lower your knees. Inhale, breathe out. Let's do it together. Lower your body to the front thigh. Inhale, breathe out. Spread your arms high. Inhale, spread your arms high. Put your hands under your shoulders. Lower your knees to the front thigh. Put your hands under your shoulders. Inhale, spread your arms high. Inhale, breathe out. Look at your body. Inhale, breathe out. Let's do it together. Inhale, breathe out. Roll your toes up. Put your hands under your shoulders. Take a walk. Lower your shoulders. Take a walk. How are you doing today? Inhale. Inhale, roll your toes up. Inhale, roll your toes down. Put your hands under your shoulder. Inhale, roll your toes up. Inhale, inhale, step. Inhale, roll your toes down. It's good, it's good, and breathe out, gradually lower your head, back to your feet, bring your body back to the position of the baby, breathe in, relax your body and breathe out, relax, you can continue to lie in the position of this baby, breathe in, or you can lie down straight to the position of lying down. Thank you so much for joining me today. Namaste.