BÀI TẬP YOGA XOẠC NGANG | MỞ KHỚP HÁNG AN TOÀN

Hello everyone! It's me again. I just finished my online class this morning. And as requested by my students and all of you who are following me on Facebook and YouTube, today I'm going to perform a song, which is the song Sop Nang. Many of you have given me a lot of attention and input, and I hope that I can make a clip that you can easily follow. And now let's start today's practice. First, let's sit down and relax. Then touch each other 2 times. Touch each other 2 times. Take a deep breath. Breathe out gently. Press your elbows down. Move forward a little bit. Keep it here. Feel it. Take a deep breath. Hold your breath. Inhale. Exhale. Inhale. Exhale. Press your elbows down. Hold it. Take a deep breath. Breathe out gently. Move forward a little bit. Press your elbows down. Hold it. Inhale. Press your elbows down. Hold it. Take a deep breath. Exhale. Inhale. Hold it. You can hold it longer if you want. I do it a lot. Exhale. Press your elbows down. Inhale. Press your elbows down. Hold it. 3. Down. Now we can inhale. Press your elbows down. Inhale. Exhale. Press your elbows down. Take a deep breath. We will feel that our lungs are opening. Slowly. Take a deep breath. Inhale. Exhale. Press your elbows down. Inhale. Exhale. Now we will go back to the reverse position. Put your hands down on your belly. Now, the other side. Reverse. Now, let's try. If we are too tense, we can breathe out gently. Or, if we have a headache, we can do it slowly and feel it. Now, we will feel it. Take a deep breath. Hold it. Now, inhale. Put your right foot in the middle of your hands. Put your left foot down. Take a deep breath. Now, put your hands on your belly. Inhale. Put your hands up. Hold it. Inhale. Hold it. Now, we will feel that our lungs are opening. Put your hands down. Now, we will slowly straighten our right leg. Take a deep breath. Try to straighten your right leg. Now, we will feel that our legs are straight. Now, we will go back to the reverse position. Take a deep breath. Inhale. Now, we will sink our lungs down. Put your left foot in the middle of your hands. Inhale. Now, we will sink our lungs down. Now, we will stand in a very slow posture. Inhale. Put your hands down. Now, we will straighten our right leg. Hold it. Now, we will sink our lungs down. Inhale. Put your hands down. Now, we will slowly straighten our right leg. Straighten your lungs. Now, we will go back to the reverse position. Inhale. From here, we take our right foot back, look at the table and put your left foot in the middle Then sit still, remember to keep your balance Then we put our knees together Breathe out 2 seconds down Then we push the back of the hip and keep it like this Straighten your legs Push the back of the hip The best we can do is to lower the left leg down Put your feet together 5 4 3 2 1 Inhale Then raise your arms Dip your heels into your stomach Breathe out 2 seconds down Then gently lift your chest up and hold Keep inhaling Raise your arms up and hold Breathe out 2 seconds down Then lift your left leg up and hold Raise your arms up Breathe out 2 seconds down Then we breathe in Push the back of the hip Step on the table Stretch your legs and hold You can hold for a long time 5 4 Then we lower our knees From here, gently slide your knees out Slide your knees out Then push your hips back Try to keep your knees together Then lower your knees Don't open your legs too much And very safe Put your hands in front Breathe out 2 seconds down Then knees Continue to stretch your legs Lift your chest up and hold Then stand up Step on the table Put your feet side by side Then gently lower your arms Put your hands in front Inhale Breathe out 2 seconds down Then breathe out 2 seconds down Inhale Breathe out 2 seconds down Inhale Breathe out Inhale Breathe out Inhale Breathe out Then we lower our knees You can slide your right hand down Put your left hand behind Hold your right hand Open your left hand Push your left hand down Then we lower our knees Hold for 10 seconds 10 9 8 7 6 5 4 3 2 1 Then lower your arms Inhale Breathe out Inhale 10 9 8 7 6 5 4 Inhale Breathe out Inhale Breathe out Inhale Breathe out Inhale Hold for 10 seconds 5 Inhale Then gently sit on your knees Sit on your knees Inhale Hold for 10 seconds Inhale