Liệu bạn có muốn xoạc dọc KHÔNG ĐAU, AN TOÀN | Hoàng Uyên Yoga

Push, push, push, push, push, push, push. Just press and push like this. See it? oh Done. Hello, hello everyone. The standing straight is a posture that you really like and practice regularly. But when we practice it, we will easily get a pain in the hip, the calf, the ankle, the thigh. And so we are easy to give up and easily get tired. And so today, Hoang Uyen will send you a chain of support movements so that when we practice the sweeping movement, it is safe, effective and does not hurt. And if you can, we can prepare Hoang Uyen 2 bricks or something tall that looks like this so that we can support while we practice. Now we will start practicing. Then I will put these 2 feet together and my knees open to both sides. Put your hands on your toes and we will shake our feet gently. This posture is called the winged posture and it will help the hip area, the heel area, the knee area to be more flexible. Not only that, it also helps our blood flow to our groin area. Therefore, this posture is very good for women. But when the sisters are free, we can do this posture regularly. In this posture, we note that we should keep our backs straight by pushing our chest up and letting our shoulders down. Breathe evenly and slowly. Let's continue. Squeeze in, I will put my feet a little closer. Squeeze in, push your chest forward. Exhale, I fold my body forward and put your hands on your feet. Push your chest forward, fold your body down. To the position where you feel tense, keep it intact. Continue 2 times. Squeeze in, lift your body up, push your chest forward, open your arms behind your hips. Exhale, fold your body down. Straighten your spine, stretch your spine forward. Last time, squeeze in, lift your body up. Open your chest, bend your elbows, tighten your abs. Exhale, fold your body down. Use a little force in your hand to push your feet down. Breathe evenly, straighten your back. 5, 4, 3, 2, and 1 Then squeeze in, lift your body up. Exhale, fold your body down. To the position where you feel tense, keep it intact. Open your chest, open your arms behind your hips. Now we will flex our legs. Flex your legs and open your arms behind your hips. Squeeze in, put your left foot behind your right foot. Squeeze in, lift your leg up. At the same time, lift your chest up. Exhale, roll your back up high. Put your knees on the floor, roll your back. Squeeze in, put your left foot behind your right foot. Lift your leg up, put your stomach in a circle. Exhale, roll your back up high. Put your knees on the floor. Squeeze in, lift your leg up. At the same time, put your stomach in a circle. Exhale, squeeze in one last time. Exhale, slowly lower your left foot down and switch sides. Squeeze in, put your right foot behind your right foot. At the same time, lift your chest up, put your stomach in a circle. Lift your leg up high. Exhale, roll your back up high. Put your knees on the floor. Exhale, put your stomach in a circle, put your chest up. Exhale, exhale, exhale. Exhale, put your stomach in a circle, put your chest up. Lift your leg up high. Exhale, roll your back up high. Put your knees on the floor. Slowly lower your right foot down. Squeeze in, keep your core tight. Exhale, lift your chest up in a dog face position. If you are a beginner, we will bend our knees and continue to lift our chest up high. Extend your back. If you are good, lower your feet down. Hold your feet. Stay here and breathe evenly. Hold your palms down on the floor. If you are good, lift your toes up off the floor and stay here. Lie on your back. 4, 3, 2, 1. Inhale, lift your leg up high. Exhale, roll your back up high. Put your right foot next to your right arm. If you can't step up right away, you can take a few steps and step up. Lower your left knee down. Keep your left toe on the floor. Keep your toes up. Squeeze in, lift your chest up in a circle. Put your stomach in a circle. Stay here and breathe evenly. Breathe evenly. If you are good, you can lift your hands up and put them on your knees. Keep your back straight, put your chest down. And press down a little bit. Notice that your right foot is square with the floor. Breathe evenly. 5 more breaths. 5, 4, 3, 2, 1. Exhale, put your hands down on the floor. Then push your hips back and straighten your right leg. If you are too tense and roll your back up, you can put your knees down first and straighten your back. If you have two sides, you can put it on both sides like this. Keep your back straight. Keep your legs straight. If you are good, you can lift your right foot up. Put your toes up. Put your feet on the floor. Stay here. If you are not tense yet, you can put your feet down. Breathe evenly. Stay here and breathe evenly. 5, 4, 3, 2, 3, 1. Then breathe in. Stretch your arms forward. Put your right foot square with the floor. Then lift your left knee up. Put your right foot back. Return to the dog pose. Push your hips up and straighten your back. Let's switch sides. Push your toes up. Push your hips up. Move your body forward, arms square. Then put your left foot next to your left hand. Put your right knee down. Let's put our hands together. Put your hands together, put your hips up, arms square. Push your hips down. Stay here. Breathe evenly. If you are good, you can hold your feet tight. Lift your hands up, put them on your thighs. Notice if your feet are square with the floor or not. Push your hips down and breathe evenly. We feel that this posture will stretch the front thighs and the back thighs very well. It helps to flex your abs. 5, 4, 3, 2, 3, 1. Then breathe out. Put your arms down. We push our hips back. Straighten your left foot. Keep your back straight and push your chest up. If your back is bent, bend your knees. Keep pushing your chest up. If you have a crutch, you can use it to support your back. If you are good, you can raise your left toe up. Push your chest up. Move your body forward a little bit. Stay here and breathe evenly. 5, 4, 3, 2, 3, 1. Then breathe in. Put your arms down. We push our left knee down. Lift your right foot up. Then move your left foot back. Go back to the dog pose. Push your chest up and bend your back. If you are tense, bend your knees a little bit. Let's continue. When your body is high, push your chest up. Move your body forward. Move your right foot up next to your right arm. Put your left knee down. This time, we push our left foot up. Then put your left hand in front of your right foot. Let's continue. Focus. We raise our right hand up. Put it on the right knee. Is it okay? Let's relax our hips a little bit. Let's take a closer look. I will turn around. Put your right hand on the right knee. Relax your hips a little bit. Breathe in. Breathe out. At the same time, push your right knee to the side. Look up. Is it okay? Continue. Breathe in. Let's raise our hips a little bit. Breathe out. Push your knee to the side. Push your hip down. Look to the right. Look up. Two more breaths. Breathe in. Relax. Breathe out. Let's take a break and calm down. Last time. Breathe in. Breathe out. Take a deep breath. Hold it here for a few breaths. This exercise is very good for opening your chest and relaxing your thighs. Three. Two. One. Slowly raise your right knee up. Continue. Put your left hand down. At the same time, move your right foot to the side a little bit. Take 4-5 breaths. Continue. Put your left hand down. If possible, keep your back straight and push your chest up. If your back is bent like this, we are too tense, we will have to raise our arms, or we will raise the chest. It will be better. It's better to put your left hand down. Our hands can be in the same position. Put your back out and push your chest up. Open your right hip to the right. Hold it here. Do it well. We will hold our left foot. Raise your left knee up. Hold it here. Continue to push your chest down. This posture will be higher than the previous posture. Because it will help us use the strength of our shoulders and chest to maintain the posture. So it will have a much deeper effect. Try to hold it here. 5 more breaths. 5 4 3 2 1 Inhale. Put your hands against each other. Lift your body up. Pull your right leg back. Return to the dog pose. Push your chest up and back. Change sides. Inhale. Hold your leg high. Push your chest up. Push your body forward. Put your left foot next to your left hand. Put your right knee down. Lift your leg up. Continue. Put your right hand against your left foot. Lift your chest up. Put your left hand on your left knee. Inhale. Hold it here. Don't push your chest down yet. Inhale. Push your chest down. Push your left knee to the side. Look to the left. Look up. Inhale. Exhale. Relax your chest a bit. Keep your back straight. Exhale. Push your chest down. Exhale. Relax. Exhale. Open your left hip to the left. Inhale. Exhale. Hold it here. Inhale. Push your chest down. Feel your hip and thigh muscles. Control it. Don't let it hurt too much. Just feel the tension. 5 4 3 2 1 Inhale. Lift your left leg up. Step on your left foot. Check your body temperature. Put your left hand down. If you can, put your back to the floor. Push your right thigh down. Look to the front. Look at your hands. Inhale. Don't raise your head. It's easy to hurt your neck. Look down. Inhale. If you can, put your right foot on the floor. Lift your right knee up. Push your hip down. Step on your left foot. Inhale. Try harder. This exercise will help you to be healthy. You will be healthy in your arms, belly and legs. It will also help you to be slim, slim in your thighs and hips. 5 4 3 2 1 Slowly lower your right knee down. Put your hands on the floor. Put your left foot on the floor. From now on, we will move on to the plank position. Look at me. I will show you one by one. This is the plank position. From the plank position, put your right foot to the front. Lift your toes up. Can you do it? Keep your back straight and put your chest up. If you have cramp, use it. I will show you one more time. Next, move your right foot to the front. Move your right foot to the front. Feel it. When you feel tense, stop. For example, when you feel tense, stop. Continue. Push, push, push. Can you do it? Almost there. If you feel tense, use this plank position. It will make you feel much better. Now, put your right foot on the floor. Move your right foot to the front. Push your chest up. Move your right foot to the front. Push, push, push. Can you do it? Move your right foot to the front. Put your left foot on the floor. Then, move your left foot to the front. Push your chest up. Stretch your legs. Relax a little bit. Breathe. Now, if we practice and we feel that our hips are shaped like this, we are doing it wrong. I will turn it around so that you can see it clearly. When we brush down, but our hips slip like this, we look at it, our hips float up, our thighs float up like this, and our hips slip like this. It means that we are being swept away. We are being swept away. We remember that we put our hands down, turn the hip up, we lift the hip up, bring the right foot back, then turn the hip completely to the front. Turn the hip completely to the front. Notice that our two hips are balanced, and the left thigh is down, then we just slide, right? Slowly slide it down. As long as our two hips are balanced, it's okay. Unless we don't have a butt. Okay, I'm going to switch sides. Switch sides. Bring your left foot to the front, lift your left toe up, and move forward slowly, slowly to feel. There, we just calm down. Bring your left foot to the front, pull, pull, pull, push it down, push, push, push, push, okay? Push down. Turn. We remember to put the right thigh down first. Put the right thigh down first. Okay. Slowly down, okay? Put your toes in the middle and down. At the same time, lift the hip, bring the chest to the front like this, swing up high, fall back if possible. There. See? Okay, let's breathe in. Stretch. Breathe in. Breathe evenly. Three, two, and one. Okay. We lift the hip up. I'm going to go back to the swing position to breathe in for my feet. Let's turn and breathe evenly. I have finished teaching you the supporting postures for the straight pose. And Hoang Uyen believes that when we practice every day with the postures, with the 7 exercises that Hoang Uyen has just given, Hoang Uyen believes that you will soon be able to master this sweeping movement. And I wish you can do this posture soon and safe, fast, and effective. If you have swept the line, please comment below so Hoang Uyen can congratulate you. And if you find this video useful, please help Hoang Uyen spread to everyone around so that we can practice together every day. Thank you very much, Hoang Uyen. And see you in the next videos. Namaste.