Yoga Kéo Giãn toàn thân giúp giảm đau lưng, đau cổ vai gáy | Hoàng Uyên Yoga

Welcome to the yoga exercise stretching the whole body This exercise will help us reduce stress in the lower back, reduce neck pain and more help us blood circulation younger, more flexible Now let's start the exercise together And with us today is the coach Thao Gumi Thao is very pretty, right? And now we will sit in a comfortable sitting position Shake your hips to the sides to balance on the floor Sit up straight Inhale, raise your hands halfway, close to the ears With your ears and your neck facing forward Exhale, lower your hands towards the lower back Inhale, raise your hands halfway, stretch out your arms Exhale, lower your hands down to the lower back Another 2 laps Exhale, lower your hands towards the lower back Last time, put your hands up high This time we put our hands up to the ceiling Relax your shoulders and look up a little Stay here Please pay attention to relax your shoulders Keep your back straight and try to raise your hands 5, 4, 3, 2, 1 From here, we put our palms towards the chest Exhale, push your hands forward Roll your back back, look down, hold Roll your back back, very comfortable and push your back 5, 4, 3, 2, 1 Inhale, belly up, hands up Exhale, separate your hands and put your hands down From here, we put our left foot to the side You can sit straight Keep your back straight Inhale, put your hands up high Exhale, put your left hand on your right knee Put your right hand on your left knee and tilt your body to the left Pay attention to this We will tilt to the left We don't tilt in a different direction Tilt in the right direction Very good Relax your left shoulder Inhale, belly up, hands up Exhale, rotate your body to the right Put your hands behind your hips Look down, rotate Put your hands together Keep your hips balanced Right? Inhale, belly up, hands up Do it again Inhale, tilt your body to the left Tilt your body to the left, rotate your shoulders, look up Inhale, belly up, hands up Exhale, rotate your body to the back Put your hands behind your hips Pay attention to the direction of your fingers Go straight to the back Last round Inhale, belly up, hands up Exhale, tilt your body to the left Hold it here Relax your left shoulder Put your body down and hold it Inhale, belly up, hands up When you inhale, exhale slowly Don't hold your breath Relax your body 5, 4, 3, 2, 1 Inhale, belly up, hands up Exhale, rotate your body to the back Bend down as much as you can Very good, hold it 5, 4, 3, 2, 1 Inhale, belly up, hands up Exhale, put your right hand behind your hip Put your left hand in front of your face Now I'm going to lean back and I'm going to rotate in the direction of life You can see Ms. Thao as a model Inhale, belly up, hands up That's right, rotate in that direction Put your hands close to your ears Push your chest up, right? Exhale, lower your hips Do it 3 times Let's get started Inhale, put your hands close to your ears Exhale, put your right hand behind your hip Inhale, belly up, hands up Push your left foot down Push your chest up Exhale, lower your hips Inhale, belly up, hands up Very good Exhale, lower your hips Last time Inhale, belly up Okay, let's hold it here Try to press your feet down Put your weight on your feet Slightly tense your thighs first Hold it 5, 4, 3, 2, 1 Exhale, lower your hips Let's rotate to the front, balance Inhale, put your hands close to your ears Exhale, keep your back straight Bend forward 45 degrees Bend your left foot 90 degrees Straighten your legs Inhale, belly up Exhale, bend forward Last time, inhale, belly up Exhale, bend forward This time, put your hands down Bend forward Extend your legs Relax your head, neck, and shoulders Relax your back Relax your left ankle Inhale, 5 more times 5, 4, 3, 2, 1 Inhale, belly up Hands in the air Put your hands down Put your right foot on your left thigh Put your right hand on your lap Inhale, press your lap on your belly Exhale, bend forward Inhale, belly up Exhale, belly down Inhale, belly up Hold it Straighten your back and press your lap on your belly 5, 4, 3, 2, 1 Exhale, press your lap on your belly Hold it 5, 4, 3, 2, 1 Put your feet close to your thighs Bend your left foot Put your hands on your left foot Let's do a balance challenge Inhale, turn your shoulders Relax, lift your left leg Slowly That's right Relax, breathe in Breathe in Breathe out Breathe in slowly If you're tense, you can bend your knees You can bend your knees 5, 4, 3, 2, 1 Put your right hand on your left thigh Inhale, bend your back Exhale, bring your left hand back Bring it to your level Hold it 5, 4, 3, 2, 1 Inhale, bring your left hand back Exhale, bring your left knee down Ok, can you do it? Let's switch sides Bend your right leg and bend your left leg Shake your hips Inhale, raise your arms high Close to your ears Relax your shoulders Exhale, right hand on your left knee Left hand, close to your ears Lean your body to your right leg Bend your knees to stretch your legs Lean your body to your legs Inhale, raise your arms high Exhale, turn your body to the left Bring your arms behind your hips Very good Inhale, turn your body to the front Raise your arms high Exhale, tilt your body to the right Ok, let's do it slowly Drop your right shoulder Inhale, raise your arms high Exhale, turn your body to the back Inhale, turn your body to the front Exhale, tilt your body to the right Let's do it slowly Inhale, relax your body Inhale, stretch your body Exhale, tilt your body 5, 4, 3, 2, 1 Inhale, raise your arms high Exhale, turn your body to the back Turn your body to the front Bend your knees Let's do it slowly 5, 4, 3, 2, 1 Inhale, raise your arms high Exhale, turn your body to the back Inhale, turn your body to the front Exhale, turn your body to the back Inhale, turn your body to the front Exhale, turn your body to the back Inhale, turn your body to the front Exhale, turn your body to the back Inhale, turn your body to the front Exhale, turn your body to the back Inhale, turn your body to the front Exhale, turn your body to the back Inhale, turn your body to the front Exhale, turn your body to the back Inhale, turn your body to the front Exhale, turn your body to the front Inhale, turn your body to the back Exhale, turn your body to the front Inhale, turn your body to the back 5, 4, 3, 2, 1 Exhale, lower your hips Turn your body to the front Shake your hips Balance your hips Inhale, raise your arms high Close your ears Exhale, bend your body to the front 45 degrees Remember to bend your knees Feel that your right ankle is stretched Inhale, lift your body up Exhale, bend your body to the front 45 degrees Last time, inhale, lift your body up Exhale, bend your body to the front From here, lean your body to the front And lower your arms straight down Stretch your body to the front Relax your neck, shoulders and arms At this time, don't try too hard If you try too hard, you will have back pain So just relax your body Relax your body Inhale, bend your knees Feel that your right ankle is stretched Exhale, bend your body to the front 5, 4, 3, 2, 1 Inhale, bend your body to the front Raise your arms high Exhale, lower your arms Put your left foot on your right thigh The closer you are to the inside, the better Put your left hand under your knee Inhale, raise your knee close to your belly Exhale, lower your body Use your hand to push your thigh down Inhale, raise your knee Exhale, lower your body Inhale, raise your knee Keep your back straight Relax your shoulders 5, 4, 3, 2, 1 Exhale, lower your body Use your hand to push your knee down 5, 4, 3, 2, 1 Now, put your feet close to your thighs And bend your knee to the right Right? Relax, relax, calm down Put your right foot up Hold your right foot with your hands When you are deep, calm down Relax your belly, calm down, put your feet up Put your feet up slowly That's right, put your feet up slowly Keep your back straight And inhale At this time, you have to feel good Focus, focus 5, 4, 3, 2, 1 Put your left hand on your right foot Inhale, bend your back Exhale, put your right hand behind Relax Keep your back straight and inhale 5, 4, 3, 2, 1 Very good, inhale, put your body forward Exhale, bend your knees and lower your feet Okay, put your feet forward Shake your legs gently Do you feel your muscles are stretched out? Very comfortable, right? Now, let's go back to the table position Ms. Thao, please turn to the other side Let Thuan look at you You can turn in any direction Go back to the table position Both hands and knees open wide When you are deep, put your belly behind your back Inhale, roll your back up Look down, hold When you are deep, put your belly behind your back Push your chest up Inhale, roll your back up Look down In the last round, put your belly behind your back Push your chest up Inhale, roll your back up Look down, hold Inhale, go back to the table position Now, if you feel a little weak, you can push your butt back Push your butt back a little bit And we sweep the person in front, lower your chest, hold it slowly 8-point posture, slowly When you are deep, bend your knees, rotate your shoulders, push your chest up Tighten your abs and open your chest muscles forward Tighten your buttocks And inhale, roll your back up, push your chest up When you are deep, push your chest up Let's go back to the table position If you feel like someone is pulling your chest up Push your chest up, hold your toes tight on the floor Hold it tight Everything you put down on the floor, you need to be very stable and firm Right? We put our feet in place, walk Inhale Keep going, inhale, roll your back up, push your chest up Sweep the person in front Put your left foot next to your left arm And we lower our right knee Lower your right knee And raise your arms high, close to your ears Slightly push your hip down Hold it 5 4 3 2 1 Bring your right arm to the inner thigh of your right foot Slightly to the inner thigh Yes, slowly to the ankle Lower your back Rotate your shoulders, open your chest, tighten your abs Lower your back a lot Hold it If you feel your neck is tired, you can turn your eyes to the ankle That's right, Thao turns to the ankle so that everyone can observe Tighten your thighs to hold 5 4 3 2 1 Inhale, tighten your abs, raise your body up Open your arms Exhale, lower your arms to the carpet Roll your hips back, straighten your left leg That's right, fold your body down to the left leg And hold it here, inhale Inhale And exhale slowly If it's good, you can slightly raise your left leg up Pull it harder 5 4 3 2 1 Inhale, bend your left knee Hold your hands together, raise your right knee Move your left leg behind the carpet Move your body in front of the carpet Push your shoulders up Look down at the carpet Exhale, lower your knees Hold your chest against the carpet Inhale, bend your knees Roll your shoulders up Exhale, lift your chest up Look down at the carpet Lift your chest up Inhale, bend your knees Hold it here for 3 breaths This posture is a great posture to stretch your whole body Do you see it? It stretches your legs, your back And helps to relax your neck Inhale, look up at the carpet Move your body in front of the carpet Move your right leg next to your right arm Lower your left knee And raise your hands up close to the carpet Inhale, look down at the carpet And pay attention to the back of your thigh You have to tighten it to protect your knee joint You have to tighten it, not to relax your whole body Inhale, look down at the carpet 5 breaths 5 4 3 2 1 Lower your left hand to the inside of your left leg Move it to the side of your neck Move your belly to the back of your head Inhale Keep your right hand close to your ear Try to tighten your abs If you feel your neck is tired, look down at the carpet Ok, good Hold it 5 breaths 5 4 3 2 1 Inhale, tighten your abs Raise your hands up close to the carpet Inhale, touch the carpet Move your hips to the back And move your legs to the side Inhale and exhale slowly Move your hips straight Let go of your body Let go of your soft body If you feel good, raise your legs a little Raise your feet 5 breaths 5 4 3 2 1 Inhale, touch the carpet Raise your hands up close to the carpet Calm down, raise your left knee Move your right leg to the back of the carpet Ok, let's do some exercise to tighten our whole body Hold it Inhale Move your hips to the side 10 9 8 7 6 5 4 3 2 1 Let's do some push-ups Inhale, touch the carpet Inhale deeply Exhale slowly Inhale Ok, let's sit up straight Move your legs to the side Let's do some push-ups Hold your feet in the middle of your back And move your legs to the side Inhale deeply and exhale slowly If you are too tense, you will lose your shoulders Remember to let go of your shoulders Or if you tense your knees, you can move your feet further Right? Move your legs to the side Let's do some push-ups Hold your hands on your feet Inhale, turn your shoulders to the side Exhale, move your back to the front Put your hands on your feet And press your feet down a little To stretch your hips Inhale, move your belly up Turn your shoulders to the side Exhale, move your back to the front Last time, inhale, move your belly up Turn your shoulders to the side Hold it for 3 times 3, 2, 1 Exhale, move your back to the front Hold it, let go of your neck and shoulders Inhale deeply 5, 4, 3, 2, 1 Inhale, move your belly up Very good Now, let go of your hands Move your feet to the front Shake your legs Now, we will do this move to turn our legs When we do push-ups, we often do this move Bend your left leg Put your right leg up Put your knees against each other Okay? Now, we will do the cow pose Put your hands on your ears Exhale From here, put your left hand behind your back Put your hands on your neck Put your hands behind your back Put your right hand behind your back Hold your left hand Move your back Hold it here Can you do it? If you can't hold your hands together You can hold it with your belt or your shirt To continue stretching If you can't, you can use 2 towels Shake it 3 more breaths 3, 2, 1 Now, let go of your hands Change your legs That's right Inhale, put your hands on your ears Exhale, put your right hand down Put your hands behind your back Put your hands on your neck Put your hands behind your back Now, put your left hand behind your back Hold your right hand Rotate your shoulders, open your chest and hold it here Inhale Can you hold your hands? If you can hold it in this final pose I will comment for you Both hands That's right 5, 4, 3, 2, 1 And exhale Let go of your legs Okay So we have just finished today's exercise Very light and comfortable, right? It's only less than 30 minutes But I have a new day full of energy Or a relaxing afternoon After working hours A little tired, a little stressful And if you feel this exercise Please comment for me And please add my friend's name here To help you practice every day Very simple, very effective, right? And if you have any questions, just inbox me See you all in the next videos And thank you very much, Ms. Thao Bye bye everyone