YOGA CHO NGƯỜI MỚI BẮT ĐẦU - Ngày 7/30 - Tự Do Phóng Khoáng | 30 ngày Yoga cho người hoàn toàn mới

One more day, we are approaching the 30-day milestone that we have worked together to overcome and we will reach the 30-day milestone, let's go! Today we will start with lying on this pillow and let's adjust the whole shoulder and our life is being observed on the pillow Inhale a little deep and let's roll up our shoulders roll up, roll up, roll up, roll up and breathe out gently, hands down Then we inhale a little deep, roll up our arms Let's put our hands together so that this pillow will touch the carpet Then let's put our feet up straight and breathe in a little deep Gradually put your feet up Then we breathe out gently, put your feet down Gradually put your hands down and fold your legs Let your legs lean in to the carpet Relax gently, let your legs touch each other Put your hands on your stomach and breathe Spend a little time at the beginning to observe and listen to your breathing If you have practiced, get used to it, pay more attention to your breathing pay more attention to how you stand Do you feel taller, more agile, more upright? Is your shoulder always relaxed and always smiling on your lips? Inhale deeply and breathe out Roll up your stomach From shoulder to eyes to smile Then we inhale a little deep, roll up our arms Roll up, roll up, roll up, roll up, roll up The whole body, the whole two sides of our ribs Roll up, roll up, roll up, roll up Put your hands together and press all your hands down Gradually fold your head back and put your feet up Put your feet up straight and turn your feet Gently This side, that side, hit all our bones Now we will gently take our feet out And we put the pen in again Inhale, rotate your feet, breathe out And we always keep in mind that all of our shoulders, our pelvis Still being pressed into the carpet Pressing into the carpet, carpet, carpet Then breathe out, gently take your feet down And then we will put all our left foot And lie down on the ground The right foot will still stay in the square position with the ground And we will rotate the right foot And notice that when we rotate All of our shoulders are still being held on the carpet So our pelvis is being rotated 90 degrees Very sweet The whole life is being rotated sweetly Let's turn the other way Rotate, rotate, the pelvis is very wide Stretch, stretch All of our joints, our hip joints And at the same time, the spine will be rotated But the shoulders are still being touched on the ground Inhale deeply, lift your feet up And breathe out gently Take your feet down slowly Put your hands down and relax We can lift people up and down To massage the butt, the shoulder, our spine Then gradually inhale deeply Put your hands over your head, put your hands on each other And gradually dip your feet back, inhale deeply Put your feet up slowly Inhale and use your abs to help your feet move slowly And then gradually move your feet Wow, a bird just flew by, so beautiful I'm sorry you can't see it I have to stand here a little bit, this place is too tight We will bring our right foot down to the ground And the left foot will rise up towards the ceiling And all of our shoulders are still touching the ground Then we breathe out, put your feet down, inhale Put your feet up, breathe out Today the sky is so beautiful Green, clear, blue, white Breathe out Let's do it together Breathe out, inhale Breathe out Breathe in And let's turn around My bones are starting to cramp But I feel very comfortable when I practice yoga To watch the sky, watch the ground And breathe in and breathe out I feel this life is wonderful Then let's turn the other way There is a wall to help me not to fall Please pay attention to always let our shoulders touch the ground Ok, turn, turn, turn And breathe out gently, put your feet down Put your hands down And we relax the whole body Relax, relax, relax Then breathe in We will fold our knees to the right And press our knees to the right, deeper into our body Pressing deeply, the feeling of our whole left foot Still being held straight on the carpet Can you? Deep breath Breathe in, press your body, breathe out And let's do it the other way Now let's use the left knee And press deeply into the whole body The right leg is lying on the carpet Hug the carpet, hold it, press deeply, breathe out, relax One more time, press deeply and breathe out, relax And let's hug our two toes And let's rock and sit up Sit up Ok, we have sat up And now let's move on to the body of a cat and a cow Spread your fingers, hold your hands under your shoulders Knees under your hips And let's breathe in Send up, bend your back down Relax your shoulders Breathe out gently, go from the bottom of the back The back of the head, the top of the head Relax your head Breathe in, move, move Breathe out gently, breathe in, breathe out It feels like our back is being stretched Breathe out, move Then let's put your feet across And put your right foot to the left Put your right foot to the right And breathe out To the left Breathe in And breathe out Breathe in And slowly lower your right foot Now straighten your left foot Breathe in, put it to the left, to the side And breathe out Put your foot to the right To make your shoulders wider, press your shoulders up Press your shoulders as far as possible Breathe in And breathe out All of our back is stretched Extremely sweet and soft Breathe out Once again, breathe in And we breathe out Gradually lower your legs Lower your arms And raise your head up to the dog's face Dog's face, dog's face Gradually walk, create a wonderful connection When we walk, breathe in and breathe out Use the breath to transfer energy from the top of the head to the top of the head Head, whole body, relax Neck is a part of life Put your fingers wide open on the carpet Stretch out all your fingers Can you do it? And then we breathe in deeply Put your right foot up Then put your right foot down Put your right foot up And then fold your right foot Fold your right foot and then tilt your right foot to the right Tilt, tilt, tilt At the same time, we also tilt our hands To let the right foot touch the floor We open our whole body And we put our right hand up to the floor Breathe in, raise your hips and chest up Very comfortable Then 3, 2 and 1 Gently lower your arms and legs Then we can bring people up, bring people down Bring people down to this position To relax our whole body And now we're going the other way We're going to put our left foot up Put your left foot down Put your left foot up Put your left foot down in this position Then put your left foot up Fold your left foot and turn your body Turn, turn, turn Let the left foot touch the floor And open your arms wide The left side is facing the sky Open all the doors Bring people up, bring people up Even if we let go of our heads behind For those of you who haven't done this We just need to simply open our shoulders Our arms out Into a straight line Feel like this Take a deep breath And breathe out gently Put your left hand and fold your left foot to the floor Let's go back to this position And lower your head down Back to the side of your feet Touch the floor gently Take a deep breath We bring people up And we sit on the side Roll your toes on the floor And sit on the side of your feet Straighten your back and chest Swing your shoulders down Put your hands behind Put your fingers together Pull straight down Open your shoulders and chest Head forward As if you are breathing fresh air In the cold Then gently bring your hand to the back Put your right hand behind Touch the left shoulder Our left hand rolls down And we will hold each other Two hands meet Give each other a passionate kiss If you feel like you can't hold hands You can hold a towel like this Take any towel you have To make a connection between your hands We lift our chest and chest Stretching the shoulders The neck, the arms, and the arms Straighten your back and chest Take a deep breath Open your shoulders Gently wrap your hands And then we raise our left hand High over the head Over the left hand, over the right hand And the right hand always below Let them meet You will notice that there will be people Who feel that this side is more difficult than the other It will be easier Because it depends on each hand For me, this side is a bit more difficult But for you, this side is easier So let's try to explore the body Try not to use a towel, but try to use a towel Until when we can do it And feel comfortable Can connect with breathing At that position Take a deep breath Lift your chest and chest And open all our arms Or our fingers The fingers are connected to each other And breathe gently Shake your hands And relax Gradually we will sit up a little higher On our knees Lift up But don't tilt your chest forward Let's lift up So that our whole spine And our neck are facing the floor And take a deep breath Put your hands behind your back And lift your chest Turn your shoulders Go down and press into each other Remember the movement we did on each side Today we will do it on both sides Let's breathe in And breathe out Relax your whole body Extend your chest forward Gradually put your right hand down And then put your left hand down The important thing is that your head is not tilting back Our thighs are leaning on the ground Pressing our hips forward To make our life healthy This movement will affect our life a lot To make our life longer Relax your neck and shoulders If you have back pain Or have back injuries You shouldn't do this movement Because it will We need a healthy life To be able to do this If you feel like this is not the right movement for you You can lift your body up In this position No problem If you have back pain and neck pain Just stay in this position Remember to use your soft hands To lift up your chest Turn your shoulders Remember to use your soft hands To lift up your chest Not to lift up your body To make your life more painful And then breathe out Relax Wow, your life is getting better And then we will gradually Use this position Relax your heart And then breathe in deeply Lift your body up In this position Face the table And walk slowly To meet your hands To meet your feet To meet your hands Your body position is in front Meet your knees As high as you can If you need it And move your body To the left, to the right Relax your neck and shoulders And then breathe in deeply Lift your body up Slowly Each breath Relax your neck and shoulders Turn your neck to the left To the right Raise your arms Breathe in deeply And then breathe out Bend your knees Breathe in deeply Raise your arms Bend your knees Breathe in deeply Bend your knees Move your right leg To the back Move your left leg to the front Bend your knees As high as you can Your knees will be right above your feet And now Your right foot will touch the carpet Breathe in deeply Lift your body up Breathe out Breathe in deeply Breathe out Breathe in deeply Breathe out Breathe in deeply Breathe out Breathe in deeply Breathe out Breathe in deeply Breathe out Breathe in deeply Stretch your fingers and toes Press on the carpet If possible, put your right hand on the carpet Left hand on the carpet Relax your shoulders And breathe in And then Breathe in deeply Lift your body up And we breathe out Gently put your hands down Put your feet down And we switch feet Right foot up Right foot forward And adjust so that the carpet Will be right above your feet Breathe in deeply Breathe out Stretch your body Up We breathe in And breathe out Every time you breathe in and breathe out Let's try to explore the body See if we can press deeper And let's try to explore the body We Can still run more Breathe in and breathe out And we breathe out To this position Gently we will turn the skin on the right Put your hands together Turn the skin on the right And we come to the position High lunge twist Don't compare shoulders Shoulders are just loose And keep this position 3 2 3 2 and 1 You guys are doing great Breathe out Gently put your hands on the carpet And then we back The butt back with the feet And rest You can shake your body gently To the left, to the right Eliminate all fatigue And then move your body forward And we gradually Put our two hands We go down We find the posture Push your lips and feet down Don't compare shoulders Push your elbows down Make your neck and shoulders Shoulders and arms apart How can the neck and arms be apart? When you breathe deeply Remember If you want to sit like this Facebook Do yoga practice Or work Then take a deep breath And lift your body up With sitting position And we Sit down You can touch your feet Let's expand Our joints Up and down And let's lift your feet up So we can hug our feet Shaking And we breathe out Breathe in Shake your left leg Straight back, straight neck And we breathe out Gradually we hug Our whole body To rocking Bring people up and down It's really fast And lie down Relax your legs And hands Thank you for watching See you tomorrow Bye