20p Yoga VINYASA Giảm cân - Bài 3 YOGA Cho Người Mới - Chuỗi Tự Do (20 phút) | YOGA WITH BRIAN

Hello, welcome back to the Youtube channel Yoga with Brian Through 2 exercises for beginners is to get used to the breath and the chains then get used to the open and closed chains Today, Brian will show you a new skill for beginners that is the skill of using your hands and get used to the Vinyasa to easily move through the yoga chains Yoga can be used to strengthen your hands, stiff shoulders From there, you become more resilient when moving through yoga movements In addition, yoga is formed by the Vinyasa chains which are the chains that combine breathing and movements If you get used to Vinyasa you will easily move between exercises and bring positive energy to your body Now, Brian will accompany you through this exercise Let's go to the carpet and practice with Brian Let's start the exercise in a kneeling position and sit on your heels Pay attention to breathing Inhale, feel the breath Exhale, feel the breath Pay attention to your body Feelings and thoughts Breathe evenly Focusing on the purpose of today's exercise is to strengthen your hands, shoulders and get used to the Vinyasa Let's start the exercise with 3 deep breaths Inhale, breathe out Inhale, lift your chest and open your shoulders And breathe out one last time Tighten your abs, push all the breath out Here, both hands are in front of your body Inhale, lift your arms over your head, open your chest Stretch your shoulders, open your shoulders Very good, breathe out, push your arms forward meet the person behind you, in the position of a child Stretch your arms, lower your shoulders, bend your back Inhale, lift your shoulders, push your shoulders forward Put your shoulders on your hands, step back and in the position of sitting on the carpet 1, 2, 3, push the person in front of you Gently fold your hands Chaturanga Dandasana Inhale, lift your shoulders Lift your arms, bend your back, open your chest Breathe out, push your legs back Fold your legs back, start moving your legs Let's do 2 more basic vinyasa movements for your face You just did a basic vinyasa chain Now let's do it with Brian 3 more vinyasa chains Inhale, push the person in front of you 1, 2, 3, breathe out Chaturanga Dandasana Inhale, fold your face and breathe out, fold your face One last time, inhale, push the person in front of you This time we lower the person, inhale and breathe out, we push up 5 times in a row Strengthen your arms, inhale, lower Breathe out, lift Slowly push up Chaturanga 2, 3, 4, 5 One last time, breathe out Push the person in front of you, Chaturanga, 5 breaths 1, 2, 3, 4, 5 Inhale, lift and breathe out, fold your face Relax in this position, inhale 5 times and breathe out 5 times 1, 2, 3, 4, 5 Let's start the first vinyasa chain Inhale, lift your right leg Breathe out, step your right foot forward Inhale, lift your left arm, open your chest Look up, put your right hand down Breathe out, lift your arm, change to position 2 Inhale, open your chest, look up Breathe out, put your hand down Change to position 2, keep it here 1, 2, 3, 4, 5 Breathe out, push the person in front of you, lower your arms and kick your feet up high in a half moon position Let's keep it here 1, 2, 3, 4, 5 Inhale, lower your arms, step your left foot back Lower your knees, raise your arms over your head Lower your tongue 1, 2, 3, 4, 5 Breathe out, lower your arms, put your face back Step your feet back, push your hips up Very good, let's do the other side Inhale, lift your left leg Breathe out, step your left foot forward Inhale, lift your right arm, open your chest Look up, put your hand down Breathe out, lift your arm, change to position 2 Inhale, open your chest, look up Breathe out, step your right arm up Lift your left arm over your head Let's keep it here 1, 2, 3, 4, 5 Breathe out, open your chest Half moon position Lift your right leg, lower your left arm Push your right arm over your head Let's keep it here 1, 2, 3, 4, 5 Lower your arms, breathe out Step your right leg back Push your toes back Raise your arms over your head Lower your tongue 1, 2, 3, 4, 5 Put your hands under your feet Step your face back Pull your feet back Push your hips up Relax your legs In 5, breathe out 1, 2, 3, 4, 5 Let's start the basic vinyasa chain that Brian taught you at the beginning of the lesson Keep 3 counts in the high position 1, 2, 3 Push your body forward Chaturanga, lower your body Keep your knees close to your hips Inhale, look up Breathe out, look down Let's do it one more time Let's do it 5 times in a row Inhale, look down Breathe out, look up 4 times Inhale, look down Breathe out, look up Inhale, look down Breathe out, look up 2 times Inhale, look down 1, 2, 3, 4, 5 Inhale, look up Breathe out, look down Inhale, look up Step your feet forward Put your feet next to the edge of the mat Inhale, look down Exhale, look up Relax your whole body Legs, arms, back Inhale, look up Put your feet together Stand up Exhale, lower your arms Put your arms back Relax your arms and shoulders Inhale, look up Exhale, look down Put your feet together Put your feet next to the edge of the mat Inhale, look up Exhale, lower your arms Put your feet together Put your feet next to the edge of the mat Inhale, look up Step forward Put your left foot on your right foot Step forward Put your hands under your shoulders Tighten your abs Hold the position for 5 counts 1, 2, 3, 4, 5 Step forward Put your hands under your feet Inhale, look up Exhale, look up Step forward Put your hands under your shoulders Tighten your abs Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your hands under your shoulders Exhale, look up Step forward Put your hands under your shoulders Tighten your abs Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your hands under your shoulders Tighten your abs Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your hands under your shoulders Tighten your abs Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your hands under your shoulders Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your hands under your shoulders Tighten your abs Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your hands under your shoulders Exhale, look up Put your hands under your shoulders Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your hands under your shoulders Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your right foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your right foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your left foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your left foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your left foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your left foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your left foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your left foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your left foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your left foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your left foot forward Hold the position for 5 counts 1, 2, 3, 4, 5 Exhale, look up Put your left foot forward Hold the position for 5 counts Put your knees together Roll your knees up Inhale Roll your toes up Exhale, put your toes on your face 1, 2, 3, 4, 5 Look to your left Roll your body Inhale, lift your feet Exhale, bring your feet to the opposite side Inhale, lift your feet Exhale, put your feet on the floor Relax your hands Relax your muscles Relax your shoulder, back, and ankle and we close our eyes and relax in the dead body position also known as the Sava-Sana position here you guys pause the video clip from 5 to 10 minutes to have a rest and recovery time Brian, thank you very much for participating with Brian in the exercise for beginners, the 3rd exercise I hope this exercise will bring you good health in your arms and shoulders and combine breathing with long-distance breathing in the most accurate and effective way for your exercise If you like this video clip don't hesitate to like and subscribe to receive more videos for beginners And now, Namaste, I wish you good health and peace