30 Phút Yoga Thăng Bằng Tay | Cách lên tư thế con quạ | Yoga Nâng Cao

Hello everyone, welcome to today's yoga exercise with the theme of palm massage and the posture in this exercise will be the position of the elbow This exercise, I will guide those who have been practicing yoga for about 2 months and ask that we do not have problems in the wrist during the basic practice For those who do not have pain in the wrist, we can practice this exercise more easily And now we will start the exercise At first, we will sit still on the mat Thumb and index finger touch each other Inhale Exhale Inhale Exhale, inhale deeply Inhale deeply Exhale, exhale and fold the belly down Inhale, the belly shrinks Exhale, exhale and fold the belly down Then from here we gently put our hands out Inhale, put your hands up Hold your hands Put your hands together Exhale, put your hands down Inhale, put your hands up Exhale, inhale deeply Inhale, put your hands up Hold here, breathe evenly Exhale, put your hands down Look down From here we continue to inhale, put your hands up Exhale, gently put your hands on your shoulders Then we turn our shoulders Two elbows touch each other Inhale, go up Exhale, put your hands down Inhale, go up Exhale, put your hands down Inhale, go up Put your hands on the mat and hold here 5, 4, 3, 2, 1 Exhale, put your hands down From here we turn our shoulders Inhale, go back and go up Exhale, put your hands down Inhale, go back and go up Exhale, put your hands down Inhale, go back and go up Exhale, put your hands down From here we gently inhale, put your hands down We close our thumb 5, 4, 3, 2, 1 Hold your hands Twist, 5, twist, 5 Then we start to move our wrists 1, 2, 3, 4, 5 Again, 5, 4, 2 Then we twist our wrists 1, 2, 3, 4 Gently put your hands down From here we inhale, put your hands up Straighten your arms Inhale deeply Exhale, turn to the right Open your ears Look up Inhale, go back to the middle Bend your shoulders a little Soften your inner shoulder Inhale deeply Exhale, turn to the left Open your arms Inhale, go back to the middle Bend your shoulders Exhale, turn to the right Hold here, inhale evenly 5, 4, 3, 2, 1 Inhale, go back to the middle Exhale, turn to the left Hold here, inhale evenly 5, 4, 3, 2, 1 Inhale, go back to the middle Exhale gently Put your hands down From here we inhale, put your hands up Exhale gently Bend your shoulders Open your ears Inhale deeply Inhale, lift your body up Lift your belly back, straight back Exhale, put your hands back Put your hands to your butt Turn your shoulders, bend your back Inhale, lift your hips Hold here 5, 4, 3, 2, 1 Exhale, lower your butt down Inhale deeply Continue to inhale, lift your hips 6, 5, 4, 3, 2, 1 Exhale, lower your butt down Inhale deeply Continue to inhale, lift your hips Hold here 5, 4, 3, 2, 1 Exhale, lower your butt down From here we inhale, put your hands up Exhale, bend your shoulders Put your hands to your butt Inhale, bend your shoulders Exhale, bend your hips Turn your shoulders Look behind Inhale, put your hands up Bend your shoulders Exhale, turn your hips Hold here 5, 4, 3, 2, 1 Inhale, put your hands up Exhale, turn your hips Hold here, inhale deeply From here inhale deeply 5, 4, 3, 2, 1 Inhale, put your hands up Exhale, lower your hands down From here we inhale, bend your shoulders From here we stand up Put your feet next to each other Bend your back Inhale, put your hands up Look behind Exhale, bend your shoulders Look behind Put your hands next to your feet Bend your knees Inhale, put your right foot behind Put your left foot behind In a high plank position Bend your knees Exhale, lower your knees Bend your hands, hold here Hold here Inhale, put your toes together Exhale, bend your knees Inhale, put your toes together Bend your knees Inhale, lower your shoulders From here we inhale Put your right foot between your hands Put your left foot next to your body Bend your knees Inhale, put your hands up Bend your knees Look behind Exhale, bend your shoulders Bend your knees Put your hands next to your feet Inhale, put your left foot behind Bend your knees Feel your abs Put your right foot behind In a high plank position Bend your knees Exhale, lower your knees Bend your knees, hold here Hold here Inhale, put your toes together Inhale, bend your knees Exhale, bend your knees Bend your knees Exhale, bend your knees Inhale, put your toes together Bend your knees Exhale, bend your knees Bend your knees Inhale, put your toes together Bend your knees Exhale, bend your knees Bend your knees Inhale, put your toes together Bend your knees Inhale, put your hands up Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Inhale, put your toes together Bend your knees Exhale, bend your shoulders Bend your knees Inhale, put your toes together Bend your knees Exhale, bend your shoulders Bend your knees Inhale, lower your knees Bend your knees Exhale, bend your knees Inhale, put your toes together Bend your knees Exhale, bend your shoulders Bend your knees Inhale, put your toes together Bend your knees Exhale, bend your shoulders Bend your knees Inhale, put your toes together Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale, bend your shoulders Bend your knees Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Now switch sides Place your left foot on your right thigh Inhale deeply Exhale Lower your head Keep your left foot on your right thigh Inhale Exhale Inhale Exhale Inhale Exhale Now slowly Put your hands on your body You can do it easily Inhale Exhale Lower your left foot on your right thigh Inhale Lower your head Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale