Yoga Tại Nhà | Ngày 21 | Hye Yoga
2 Lượt xem video·19 thg 10, 2023
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Yoga Tại Nhà | Ngày 21 | Hye Yoga
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Hello everyone, welcome to the 21st day of the 7-episode yoga series at home.
And now we will start the 7-episode today.
Come here, let's sit comfortably and relax.
Close your eyes gently.
Stabilize your breath.
Inhale deeply.
Exhale slowly.
Inhale deeply.
Exhale slowly.
Inhale deeply.
Exhale.
Inhale.
The rounder the belly, the deeper the breath.
Inhale deeply.
Exhale slowly.
Inhale.
Exhale.
Inhale deeply.
Exhale slowly.
Inhale deeply.
Exhale.
From here, we put our hands slightly in front of our chest and greet each other.
Namaste.
Hello everyone.
Now we put our feet together.
Move your knees up and down in a horizontal position.
1
2
3
4
5
6
7
8
9
10
9
8
7
6
5
4
3
2
1
From here, we put our hands up.
Breathe your hands down.
Put your hands on your thighs.
Breathe your hands down.
Put your hands on your thighs.
Breathe your hands down.
Put your hands on your thighs.
5
4
3
2
1
Put your hands up.
Breathe your hands down.
Put your hands down.
5
4
3
2
1
3
2
1
Breathe your hands up.
Breathe your hands down.
5
4
3
2
1
Breathe your hands up.
Breathe your hands down.
5
4
3
2
1
Breathe your hands down.
From here, we gently turn our shoulders, relax our shoulders, our arms.
Use your feet.
From here, we gently bend our knees.
Straighten your knees.
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
Straighten your arms.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
Feel the stretch in your ankles and calves.
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
If we are good, our hands can reach our toes.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
Put your hands up.
5
1
2
3
4
5
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
When we put our hands together,
breathe when we put our right hand on the left side of the waist.
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Put your hands up.
Breathe when we put our right hand on the left side of the waist.
5
4
3
2
1
Breathe out.
From here, we lower our knees.
Then, sit up on the mat and turn a little bit.
Inhale and exhale.
Breathe out.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale and exhale.
Breathe out.
Inhale.
Breathe out.
Continue to tilt your head and feet.
Return to the standing position.
Bend your shoulders.
Sit up on the mat.
Slowly lower your heels.
Press your shoulders down and stretch.
Slowly lower your heels.
5
4
Press your shoulders down.
3
Press your shoulders up.
2
1
Inhale and exhale slowly.
Inhale deeply.
Exhale.
From here, lower your knees.
Continue to tilt your feet to the sides.
Tilt your feet to the sides.
From here, put your hands forward.
Press your hands down.
Lift your hips up.
Press your hands down.
When you inhale deeply, press your hands down.
Move your hips forward.
Continue to press your hands down.
Move your hips forward.
Pay attention to your feet.
Straighten your knees.
Straighten your back.
It depends on the position of each person.
We can move the hip forward a lot or not.
Or we can open the hip well or not.
It depends a lot on the position.
We have practiced for a long time.
So we should practice according to our ability.
Put your hands forward.
Continue to press your hips up.
Press your hips up.
When you inhale deeply, press your hips up.
Put your hands in front of your ears.
Move your hip forward.
Press your hips up.
Move your hip forward.
Good.
Concentrate on your hip.
Inhale deeply.
Exhale slowly.
Inhale deeply.
This is the straight posture.
Inhale deeply. Exhale slowly.
Maybe some people
can't do the straight posture.
But we can do it slowly.
It depends on the time.
We can achieve the benefits
like when we can do the straight posture
or when we are doing this posture.
Maybe our legs are in V shape.
But the benefits of doing the straight posture
we can guess
is that we have to
do it straight like this.
We can do it.
It's not only in V shape.
We can do it in V shape.
We can get a lot of benefits
We are doing the straight posture.
Good.
Continue.
Move your hands forward.
Press your hips up.
Move your hip forward.
Good. Hold it.
5, 4, 3, 2, 1
Good.
Inhale deeply.
Move your back.
Look down.
Inhale deeply. Press your hips up.
Hold it.
5, 4, 3, 2, 1
Breathe.
Move your back.
Inhale deeply. Press your hips up.
Hold it.
1, 2, 3, 4, 5
If you feel better,
you can lower your arms.
Lower your arms.
If you feel better, lower your arms.
Good.
Hold it.
Inhale deeply.
Breathe out.
Move your toes to the sides.
Inhale deeply.
Breathe out.
Inhale deeply.
Breathe out.
Inhale deeply.
Breathe out.
If you feel better,
especially if you have a soft spot,
we have a better option.
Lower your arms.
Hold it.
Inhale deeply.
Breathe out.
Inhale deeply.
Breathe out.
Inhale deeply.
Breathe out.
Lower your arms.
Come back.
Move your toes to the sides.
Shake your toes.
Lie on your back.
Move your toes to the sides.
Shake your toes.
Move your arms.
Shake your toes.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
10
9
8
7
6
5
4
3
2
1
Move your toes to the sides.
Shake your toes.
1
4
5
Move your toes to the sides.
5
4
3
2
1
Move your toes to the sides.
Shake your toes.
Move your toes to the sides.
Shake your toes.
1
2
5
Breathe out.
Come back.
Stay here.
5
4
3
2
1
Breathe out.
Move your toes to the sides.
Shake your toes.
Move your toes.
Shake your toes.
1
2
3
4
5
6
7
8
9
10
Breathe out.
Come back.
Shake your toes.
Move your toes to the sides.
Shake your toes.
Move your toes.
Breathe out.
Shake your toes.
Breathe out.
Shake your toes.
Breathe out.
Come back.
Move your toes to the sides.
Shake your toes.
Move your toes.
Stay here.
Breathe out.
Shake your toes.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Move your toes to the sides.
Shake your toes.
Move your toes.
Close your eyes.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Bend your knees.
Slowly breath in and breathe out.
Move your toes.
Put your left foot close to your hip and look to the right.
That was the 21st day of the yoga practice at home.
I hope this practice will be helpful for you.
Help you to open up your hips and stretch your legs.
And don't forget to leave a comment after the practice.
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Goodbye!