✨ Ngày 12 - TRỌNG TÂM | 30 Ngày Yoga LẤP LÁNH | Yoga By Sophie

Hello, welcome to the 12th day of the 30-day yoga journey with Sophie Let's find your center of gravity above and outside the carpet In today's exercise, we will focus on the center of the body, the muscles around the spine to help you feel more stable To do this exercise, you don't need any support When you are ready to wear a comfortable outfit lie down on the floor and let's start today's exercise You can download this exercise from yogabysophie.com Now, let's start this exercise lying down on the carpet Stretch your body on the carpet Relax your mind Take a deep breath Inhale Exhale Kneel down Gently touch your feet to measure the distance from the soles of your feet to your hips Put your hands on your stomach Relax your shoulder Close your eyes and observe your breath Relax your mind and observe your breath Inhale Exhale Take a deep breath Inhale Exhale Kneel down Inhale Exhale Inhale Exhale Take a deep breath Now, let's focus on the center of the body The center of the body is your belly Now, put your hands behind your head Put your hands behind your knees Lift your feet up Make sure your knees are on your hips Otherwise, your knees and hips will form a straight line with the carpet Squeeze your abdomen inwards or outwards In this position, lower your back to touch the carpet This will activate your belly muscles From here, when you exhale, raise your head up Breathe in and your head will go down Breathe out and your head will go up Do it a few more times Inhale Exhale Breathe out and your head will go up You will feel a sense of utility in your belly Let's relax our neck It's not that we use our neck muscles to lift our shoulders up, but we use our abs to lift our shoulders up. That's the difference, so we can reduce our waistline and lose belly fat. Inhale, lower your shoulders down. Exhale, pull your belly in, lift your shoulders up. Inhale, relax your abs. Inhale, pull your belly in, lift your shoulders up. Inhale, exhale. Keep your knees straight, fix your legs. Inhale, exhale. 6 more times, inhale, exhale. 5 more times, open your legs and inhale. 4 more times, relax your face. Inhale, exhale, pull your belly in, lift your shoulders up. Inhale, exhale, inhale. Inhale, exhale, pull your belly in, lift your shoulders up. Very good, open your legs, open your chest. Lift your shoulders up, pull your abs in. Bring your upper abs closer to your lower abs to meet your belly. And we will stretch our right leg towards our nose, the right leg towards our tailbone. Continue to bend your left knee, bring your hands to the left, bring your hands to the right, bend your knee more to the right, bend your knee to the right, your hands to the right, bend your knee to the right, turn your face and your arms to the right, Don't hold your breath. Right. Try to keep your chest open as you rotate right and left. Do it as you breathe. Left. Right. Left. Combine it with your feet. When you rotate, lean your knees to one side and the other leg to the other side. Lift your shoulders up. Wow! Relax your face. We are exercising our abs, not our face. Keep your body firm and your face fresh. Keep breathing deeply. Tighten your abs. Lift your shoulders up. Look down. And finish. Put your feet down. Put your hands over your head. Relax your arms. Take a deep breath. Put your hands together and move your toes to the end of the mat. Exhale. Bend your knees to the right. Lie on your back. Put your hands on the mat. Put your hands under your shoulders. Put your knees under your hips. Stretch your fingers and press your elbows to the mat. Put your hands on the mat. Inhale. Look up. Exhale. Bend your knees. Look down. Tighten your abs. Bend your knees. Relax your abs. Look up. Inhale. Open your shoulders. Push your chest forward. Open your neck. Exhale. Bend your knees. Look down. Inhale. Open your shoulders. Look up. Exhale. Bend your knees. Look down. Inhale. Move your toes to the end of the mat. Exhale. Lie on your back. Put your hands on the mat. Lie on your back. Exhale. Bend your knees. Relax your abs. Exhale. Bend your knees. Exhale. Open your shoulders. Look up. Exhale. Bend your knees. Relax your abs. 5cm away from the floor Feel the muscles activate Look at Sophie's back Sophie's back is straight and slightly tucked in That's right If your back is bulging, push your hand down the floor and push your chest out Look down at the point between your hands Keep your neck straight and long Take a deep breath Inhale Exhale Push your ribs up and face the dog Relax your neck and abdomen and focus on stretching your back and thighs Sometimes we don't like this position but after the ab workout, it's easier to massage the dog, right? Shake your legs a little bit and relax your legs Inhale Push your body forward Keep your shoulders straight with your hands in a plank position Keep your shoulders and shoulders in a straight line with your eyes Then rotate your feet to the wall on the right Lower your right hip and lift your left hip up If it's too hard for you, you can put your knees on the floor Keep lowering your right hip and lift your left hip up This is also a rotating posture Put your left foot on the right foot Fold your knees Put your right foot on the outside of the right foot Hold your hands together and push your hands down Lift your shoulders Rotate deeper and lift your left hip up Make your left hip a straight line with your right hip facing the floor Very good! If you're a beginner, you can put your right knee on the floor and put your left foot on the outside of the floor This is also a rotating posture You can also challenge your body by putting your right knee on the floor with your left foot on the floor Lift your left hand up Inhale Pull your left hand up Look at your left hand Exhale Put your left hand on the floor Put your knees on the floor Put your chest on the floor Put your hands on the floor Relax your body Inhale Lift your shoulders Look at your chest This is also a rotating posture You can also push your hips up and lift your chest up This is also a rotating posture Exhale Push your hips back This is also a rotating posture Exhale Inhale This is also a rotating posture Put your hands on the floor Put your thumbs on your chest Put your fingers on your thighs Put your thumbs on your toes Put your thumbs on your elbows Put your thumbs on your knees Pull on your toes Put your thumbs on the knees Put your thumbs on your toes Try to feel the warmth between your palms and shoulders Inhale 2 breaths in, 2 breaths out Next, let's do a high plank Straighten your shoulders, cross your fingers Bend your toes, and tilt your head in a straight line If your heel touches the ground, lean forward so that your heel touches the ground Turn your feet to the left Leave your left foot on the floor Put your right foot on top of your left foot This is a rotating posture It's a variation of a horizontal plank Put your right hand on the floor and raise your shoulders up Look down at a fixed point between your hands or look straight ahead Take a deep breath Next, raise your right hand up and do a horizontal plank Remember, there are many variations for beginners You can also do this in the morning when your body is still sleepy You can put your left knee on the floor Raise your right hand up and do a horizontal plank Next, let's do a sit-sat-sana Put your right hand on the floor and return to a horizontal plank Inhale, tilt your head forward Exhale, tilt your head back and look up at the sky Look straight ahead Next, put your feet in front of your hands Inhale, raise your hands up Exhale, tilt your head back and sit down on the floor Next, let's do a sit-sat-sana Put your feet on the floor and put your hands behind your thighs Prepare to do a sit-sat-sana If it's too difficult, raise your feet up Choose the right position for your feet so you can keep your back straight Look straight ahead If it's too difficult, put your feet on the floor If you've been practicing for a long time, you can put your hands on the floor and raise your hands up Inhale, tilt your head back and put your feet on the floor Exhale, tilt your head back and sit down on the floor Inhale, tilt your head back Exhale, tilt your head back and put your feet on the floor Inhale, tilt your head back Exhale, tilt your head back Inhale, tilt your head back Very good! If you feel it's too difficult, you can put your hands behind your thighs Very good! Let's take a break Next time, put your feet on the floor and sit comfortably Let's take a break Inhale, tilt your head back and put your feet on the floor Exhale, tilt your head back and put your feet on the floor Let's do it again Put your hands on the right knee and put your hands on the left knee Put your hands on the left knee and put your hands on the right knee Rotate your body left and right When you rotate your body left, put your hands on the left knee When you rotate your body right, put your hands on the right knee 9, 8, 7, 6, 5, 4, 3, 2, 1 Very good! Put your feet on the floor Relax your knees Shake your knees Now, let's lie down on the floor and sit in the posture of Nhan Su Let's relax our muscles Put your feet on the floor and put your hands on the floor Inhale, tilt your head back and put your hands on the floor Exhale, tilt your head back and put your hands on the floor This posture is similar to the one we use to watch TV in the evening Let's do it again Inhale, tilt your head back Exhale, tilt your head back and put your hands on the floor Now, let's sit up Find the most comfortable posture Put your hands on your chest Slightly bend your knees What do you feel from this exercise? What do you like about this exercise? Remember to do this exercise. And we will remember it all day long to keep the wonderful feeling from this exercise for a whole day. Thank you for joining this exercise with Sophie. See you in the next exercises. Namaste. Before ending this video, I would like to inform you that the 30-day yoga program has a lot of mini-games and gifts for those who take part in science and the 30-day challenge with Sophie. Clothes like yoga clothes, carpet, bricks, rings, yoga bands, and many other valuable gifts such as free EMS exercise sessions to build muscles and restore muscles. From EVOLVE IN WELLNESS will be posted and invited you to participate on platforms such as Facebook, YouTube, Instagram. And when you register your account on yogabysophie.com, you will be notified about these mini-games. So please follow Sophie on social media and register your account on yogabysophie.com so that Sophie can send these gifts to you. Thank you and see you in the next yoga exercises. Namaste.