BÀI TẬP YOGA BẦU 3 THÁNG CUỐI CHO NGƯỜI MỚI BẮT ĐẦU | TRAN THAO VI OFFICIAL

Welcome back to the yoga channel for pregnant women with me. Today, I will practice for mothers to focus on movements that help mothers feel comfortable during labor, suitable for mothers who are entering the final stages of pregnancy. These movements will help mothers reduce fatigue for their legs. Because in the previous exercises, we have exercised our legs many times. And we will practice to strengthen the flexibility for the body to prepare for the last stage of labor. Let's practice with me today. Put your feet in front and behind. Sit on the block. Inhale, head up. Gently roll your shoulders back. Close your eyes. Keep your back straight. Relax your shoulders. Let's take a minute to sit down with yourself. Take a deep breath to prepare for the next exercise. Take a deep breath. And exhale slowly. Take a deep breath. And exhale slowly. The third time, take a deep breath. Hands up high. Inhale. Exhale, fold your hands in front of your chest. Rub your palms together. Let your palms warm up. Press your palms into your eyes. Inhale. Exhale, lower your eyes and look at your palms. And let's start our exercise. Namaste. First, we will push our feet to activate our feet. Both activate and relax our feet. Put your right foot on your left thigh. Hold your right foot with your left hand. And rotate your feet. From front to back, 10 rounds. Inhale. Rotate your feet in the opposite direction. In the last months of pregnancy, the mother's feet are very vulnerable. In addition, it will be more difficult to move. Due to the growing pregnancy, it forces pressure on the feet. So taking care of and relaxing your feet is very necessary in this stage. Then we hold our feet with one hand. The other hand, knees up and down. Inhale, knees up and down. To strengthen the blood circulation for the feet. 5, 4, 3, 2, and 1. Then we press the soles of our feet to the thighs. Inhale, both arms high. Exhale, meet the person in front of you. Cross your toes. Meet a 45-degree angle. Straighten your spine. Inhale, palms together. Exhale, palms down. Inhale, palms high. Exhale, meet the person in front of you. Inhale, palms together. Exhale, palms down. Inhale, palms together. Exhale, palms down. Inhale, palms high. Exhale, palms down. Inhale, palms up. Two more times. Exhale, palms down. Inhale, palms up. Exhale, palms down. Keep a 45-degree angle here. Bend your toes to activate the left heel. Inhale, palms together. 7, 6, 5, 4, 3, 2, and 1. Inhale, both arms high. Exhale, palms down. Next, inhale, palms high. Exhale, place your right hand on your left thigh. Straighten your spine to the right. Inhale, palms up. Exhale, place your right hand on your left thigh. Inhale, palms high. Exhale, palms down. Next, inhale, palms up. Exhale, palms up. Inhale, palms up. Exhale, palms down. Inhale, palms high. Exhale, place your left hand on your left thigh. Inhale, both arms high. Exhale, palms down. 4th time. Inhale, palms high. Exhale, place your left hand on your left thigh. 5th time. Inhale, palms high. Exhale, palms down. Keep a 45-degree angle here. Open your left eye, look up or look straight. Inhale, 5, 4, 3, 2, 1. Inhale, both arms high. Exhale, palms down. Inhale, 5, 4, 3, 2, and 1. Inhale, both arms high. Exhale, palms down. Change your leg. Do the same with the other leg. Lift your right leg and bend your left leg. Place your left leg on your right thigh. Hold your left leg with your right hand. And start to rotate your leg. Inhale, palms up. Rotate your leg very slowly. As if you are massaging your feet and toes. Rotate your leg in the opposite direction. Legs are seen as the second heart of the body. During this period, legs, calves, and thighs are the most active parts. Therefore, we need to take care of them. To help the blood circulate better in our legs. After rotating your leg, hold your leg with your right hand. Lift your left thigh and inhale. 5, 4, 3, 2, and 1. Place your left foot close to your right thigh. Lower your thigh to one side. Inhale, palms up. Exhale, fold your body 45 degrees forward. Bend your right foot to activate your heels. Inhale, palms up. Exhale, fold your body 45 degrees forward. Inhale, palms up. Exhale, fold your body 45 degrees to one side. Inhale, palms up. Exhale, fold your body and keep your arms straight. Inhale, palms up. Exhale, fold your body. Inhale, palms up. Exhale, fold your body 45 degrees forward. Inhale, palms up. 7, 6, 5, 4, 3, 2, 1. Inhale, raise your arms, exhale, lower your arms. Inhale, raise your arms, exhale, put your left hand on your right thigh, put your right hand on your left thigh. Inhale, raise your arms, exhale, put your right hand on your right thigh. Inhale, raise your arms, exhale, put your left hand on your right thigh. Inhale, raise your arms, exhale, put your right hand on your right thigh. Inhale, raise your arms, exhale, put your left hand on your right thigh. Inhale, raise your arms, exhale, put your right hand on your right thigh. Inhale, raise your arms, exhale, put your left hand on your right thigh. Open your shoulders, open your chest. Inhale, 5, 4, 3, 2, 1. Inhale, raise your arms, exhale, put your left hand on your right thigh. Inhale, 5, 4, 3, 2, 1. Inhale, raise your arms, exhale, put your left hand on your right thigh. Bend your knees and inhale. Exhale, bend your knees and inhale. Exhale, bend your knees, inhale, exhale. Inhale, bend your knees and inhale. Exhale, bend your knees and inhale. 7, 6, 5, 4, 3, 2, and 1. Inhale, exhale, lower your arms back. Gently bend your knees and switch to a cow-cat pose. Adjust your movements to your liking. Place your hands at an angle with your arms. Gently twist your arms out to reduce pressure on your neck. Place your knees at an angle with your hips. Roll your back up. Breathe in and out. Get ready for the next movement. Inhale, we're a cow-cat. Bend your shoulders, open your shoulders and bend your back. Bend your neck and breathe in. Exhale, roll your body up and down. Bend your knees, touch your chest and breathe out. Keep breathing in. Breathe out gently. Inhale, we're a cow-cat. Breathe out, we're a cow-cat. Inhale, roll your back up. Exhale, roll your back up. Inhale, roll your back up. 4, 3, 2, and 1. Exhale, roll your back up. Inhale, we're a cow-cat. 5, 4, 3, 2, and 1. Return to the original position. Sit on your heels to relax your arms. Inhale, open your arms. Exhale, fold your arms forward. Bend your elbows, push your arms forward. Inhale, open your arms. Exhale, bend your elbows, push your arms forward. Inhale, open your arms. Exhale, bend your elbows, push your arms forward. Inhale, open your arms. Exhale, fold your arms forward. Exhale, open your arms Exhale, put your elbows into the front post position. Repeat with the next row of cats. This time, we're going to stretch our arms and legs, but when we go down, we're not going to touch our feet down to the floor. Inhale, right foot and left hand. Exhale, go down, but don't touch the floor. Inhale, exhale. And the fifth time. Inhale, hold it here. 5, 4, 3, 2, 1. Put your arms and legs back. Let's switch sides. Inhale, left foot and right hand. Exhale, go down. Inhale, exhale. Exhale, go down. Inhale, exhale. And the last time. Inhale, hold it here. 5, 4, 3, 2, 1. Put your arms and legs back. Let's switch sides. Sit on the block to relax your arms. Inhale, open your arms. Exhale, close your arms. Put your hands together. Put your left hand on your right hand. Exhale, bend your arms. Exhale, return. Inhale, fold your arms. Exhale, return. Inhale, bend your arms. Exhale, return. Inhale, the fourth time. Exhale, return. And breathe in for the fifth time. Breathe out, return. Breathe in, open your arms. Breathe out, lower your arms. Continue to breathe in, open your arms. Breathe out, close your arms. Turn your hands. Place your left hand on your right hand. Breathe in, lift your chin. Breathe out, fold your arms. Breathe in, lift your chin. Breathe out, fold your arms. Continue to breathe in, open your arms. Breathe out, fold your arms. Breathe in, open your arms. Breathe out, fold your arms. And for the fifth time, breathe in, open your arms. Breathe out, return. Breathe in, open your arms. Breathe in, lower your arms. Breathe out, turn your body. And for the third time, breathe in, open your arms. Raise your right hand high. Breathe out, fold your arms. Place your right hand on your shoulder. Open your arms. Place your left hand here. 7, 6, 5, 4, 3, 2, 1. And lower your arms. Raise your arms. For the second time, switch sides. Place your right hand on the floor. Breathe in, raise your left hand high. Breathe out, fold your arms. Place your right hand here. Breathe in, lower your arms. 5, 4, 3, 2, 1. Breathe out, place your right hand on the floor. Raise your right hand high. Place your left hand on the floor. Place your right hand on the floor. Breathe in, lower your arms. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, fold your arms. Breathe in, lower your arms. Breathe out, fold your arms. For the fourth time, breathe in, open your arms. Breathe out, fold your arms. For the last time, breathe in, open your arms. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, lower your arms. Let's step up and head to the mat. Breathe in, lower your arms. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, fold your arms. Breathe in, raise your left hand. Breathe out, lower your arms. Let's step up and head to the mat. Breathe in, open your arms. Breathe out, lower your arms. Breathe in, fold your arms. Breathe out, fold your arms. Breathe in, lower your arms. Let's step up and head to the mat. Breathe in, open your arms. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, fold your arms. Breathe in, lower your arms. Let's step up and head to the mat. Breathe in, open your arms. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, fold your arms. Breathe in, raise your left hand high. Breathe out, fold your arms. Breathe in, raise your left hand high. Step to the mat. Six, five, four, three, two. And one. Slowly push your left leg out. Keep your feet wide apart. Seven, six, five, two. And one. Lower your right arm down. Place your feet parallel to each other. Rotate your right foot upwards. From here, raise your arms up high. Inhale, lift your tongue up high. Continue to hold for 7, 6, 5, 4, 3, 2, and 1. Slowly place your hands on your knees. Place your feet parallel to each other. Place your right hand on your left hand. Raise your arms up high. Inhale, lift your tongue up high. From here, raise your arms up high. From here, place your hands on your knees. Place your right foot on your left foot. From here, inhale, lift your nose up high. Exhale, lower your knees. Inhale, walk to your head. Inhale, lift your arms up high. Exhale, place your hands on your knees. Inhale, breathe in and out. Continue to do the second round with your left foot. Inhale, raise your arms up high. Exhale, fold your body forward. Extend your legs. Inhale, lift your right foot up high. Let's adjust our posture here. Place your right and left feet on a straight line. Place your right foot on the middle of your left foot. Place your right foot forward. Place your left foot on a square. After adjusting your posture, inhale, raise your arms up high. Look at your right hand. Bend your right knee. This is the pose of the second warrior. Hold it here. Inhale, breathe in and out. 5, 4, 3, 2, 1. Switch to the other side. Place your right hand on your left foot. Place your right hand on your head. This is the pose of the second warrior. You can use your left hand to hold your belly. Inhale, breathe in and out. 7, 6, 5, 4, 3, 2, 1. Switch to the other side. Place your right hand on your head. Place your left hand on your head. Look up. Inhale, breathe in and out. 7, 6, 5, 4, 3, 1. Place your right foot forward. This is the pose of the second warrior. Look at your left hand. Inhale, breathe in and out. 7, 6, 5, 4, 3, 2, 1. Switch to the other side. Place your left foot on your head. Place your right foot on your head. Place your right hand on your head. Hold your tongue up high. 7, 6, 5, 4, 3, 2, 1. Gently lower your arms. Lower your knees. Put your hands side by side. Roll your arms. Place your left hand on your right hand. Bend your knees. Inhale and exhale. 7, 6, 5, 4, 3, 2, 1. Switch to the other side. Place your hands on your knees. Inhale, bend your knees. This is the pose of the second warrior. Exhale, bend your knees. Inhale, lift your toes. Hold your tongue up high. Exhale, bend your knees. Inhale, step forward. Walk. Inhale, bend your knees. Exhale, bent your knees. Hold your tongue up high. Inhale, lower your knees. Exhale, raise your arms up high. Hold your tongue up high. Inhale, bend your knees. Hold your tongue up high. Exhale, lower your arms up high. Let's sit down to relax and focus on our movements. Put your feet together and place your hands under your feet. Inhale and exhale. Keep your back straight. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Let go of your feet. Push your feet forward to form a circle. Inhale and exhale. Walk and wait. We can have a certain pressure. Inhale and exhale. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Inhale and raise your arms. Exhale and lower your arms. Take a block and sit on it. Inhale and exhale. Put your feet together and place your hands under your feet. Inhale and exhale. Slowly. Inhale deeply. Exhale slowly. For the third time. Inhale deeply. Put your hands together. Exhale. Hold your hands together. Put your hands in front of your chest. Put your palms together. Let your palms warm up. Put your hands in front of your eyes. Exhale. Inhale. Exhale. Put your palms together. Namaste. We've just finished our exercise. This is a full body exercise. It helps you to train your legs during the last months of your pregnancy. It stretches your spine. It helps you to strengthen your inner muscles. I hope you have a great time after this exercise. Don't forget to follow me on my other videos. Thank you so much. See you in my next videos. Namaste.