Thử thách Yoga 30 ngày - Ngày 20 - GIẢM CÂN THON GỌN VÒNG 2, TĂNG KÍCH THƯỚC VÒNG 3

Namaste! Welcome to the 20th day of the 30-day yoga challenge with Hoa Nguyen. Today's theme is weight loss, round 2 of bodybuilding, round 3 of weight loss, and round 3 of weight gain. I'm sure our girls are very excited right now. Let's get started with the lesson. Round 2 In this round, we're going to sit up straight. Sit in a diamond position. Gently touch your thighs. Straighten your back and push up. Sit like this. If you're at home, you can also sit in this position because it's very good for your body. It helps stretch your legs and helps your blood flow better. That's it. So sit like this. Straighten your back and push up. When you put your hands up, close your eyes and look up. Breathe out slowly. Put your hands down. Inhale and exhale. Breathe out. Inhale. Breathe out. Inhale and put your hands up. Put your hands out. Put your right hand down. Hold your left hand. Put your right hand down. Put your hands up. Inhale. Put your hands up. Hold your hands. If you can't hold your hands, don't worry. Breathe out. Put your hands up. Inhale. This exercise is very good for your shoulders. Breathe out. Inhale. Breathe out. Inhale. Hold your hands up. 5, 4, 3, 2, 1. Breathe out. Put your hands up. Inhale. Hold your hands up. Look up. Inhale. Hold your hands up. 5, 4, 3, 2, 1. Breathe out. Put your hands down. Put your hands up. Put your left hand down. Hold your hands up. Put your hands up. Inhale. Put your hands up. Breathe out. Turn your body. Inhale. Breathe out. Inhale. Breathe out. Inhale. Breathe out. Inhale. Hold your hands up. 5, 4, 3, 2, 1. Breathe out. Turn your body. Inhale. Hold your hands up. Breathe out. 5, 4, 3, 2, 1. Breathe out. Put your hands down. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Inhale. Hold your hands up. Breathe out. Lean to the left. Elbows are on the floor. Pull your arms to the right. Inhale. Hold your hands up. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Breathe out. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Lean to the front. Stretch your body. Straighten your back. Inhale. Hold your hands up. Breathe out. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Hold your hands up. Inhale. Straighten your back. Lean to the front. And at the end, we're going to inhale, and we're going to lift our arms up. Exhale, bring your left hand down, hold your leg, and push your chest up. Turn your shoulder to the right, and your right hand to the left. Stay here. 3, 2, 1. Exhale, and lower your chest down. Inhale, and lift your arms up. Exhale, and hold your chest up. Exhale, and lift your chest up. 3, 2, and 1. Inhale, and lift your chest up. Exhale, and lower your arms down. And from here, we're going to turn our arms to the side, like a cat. There. We're going to open our arms like this. Inhale, and lift your chest up. Exhale, and hold your chest up. Inhale, and lift your chest up. Exhale, and hold your chest up. Inhale, and lift your chest up. Exhale, and hold your chest up. Inhale, and lift your chest up. Exhale, and hold your chest up. Inhale, and lift your chest up. Exhale, and hold your chest up. Inhale, and lift your chest up. Exhale, and hold your chest up. Inhale, and turn to the side. Bring your left hand to the center. Exhale, and lower your right arm to the center. And from here, we're going to lower our head. Let your head be comfortable. Then, put your left hand on the floor. Move your hip to the right, gently. And hold here. Feel the tension. Very comfortable. This exercise is very good for your back and shoulders. 6 5 4 3 2 and 1 Inhale, and lift your left arm up. Turn to the side. Slowly, bring your right hand to the center. Exhale, and lower your left arm to the center. Then, push your left arm to the center. Let your head be comfortable. Push your right arm to the center. Try to push your head to the center. Push your hip to the left. Inhale, and breathe. 6 5 4 3 2 and 1 Inhale, and lift your right arm up. Put your belly on the floor. Turn to the side. From here, we're going to lower our belly to raise our shoulders. Inhale, and lift your right leg up. Try to put your belly on the floor. Try to lift your leg up. Try to feel your belly. Inhale, and lower your leg to the floor. Don't touch the floor. Inhale, and lift your leg up. Try to feel your belly. Inhale, and breathe. Inhale, and lift your leg up. Push your hip to the center. Lift your leg up. Inhale, and breathe. Inhale, and 4 Inhale, and lift your leg up. Push your hip to the floor. Try to breathe. If you feel pain, try to feel your belly. Try to feel your belly. Inhale, and lift your leg up. Push your hip to the floor. Try to feel your belly. 4 3 2 and 1 Inhale, and lower your right knee to the floor. Try to feel your belly. Inhale, and lift your leg up. Try to feel your belly. Inhale, and lift your leg up. Try to feel your belly. Inhale, and lower your leg to the floor. Try to feel your belly. Inhale, and lower your leg to the floor. Try to feel your belly. Inhale, and lift your leg up. Try to feel your belly. Inhale, and lower your leg to the floor. Inhale, and lift your leg up. Breathe out. Breathe in. Inhale, and lift your foot up high. Try to feel your belly. Inhale, and let it go. Inhale, and lift your hip high up to the floor. Let's do it together. 4, 3, 2, and 1. Breathe out slowly. Put your right foot down. Let's switch sides. Tighten your abs. Lift your shoulders. Put your left foot on the floor. Push your hips. Try to put your left foot on the floor. Breathe out slowly. Put your left foot on the floor. Put your right foot on the floor. Breathe out slowly. When you breathe out, put your left foot on the floor. Put your abs high. Breathe out slowly. When you breathe out, put your hips high. Breathe out slowly. Breathe in slowly. Try not to let go of your arms. Breathe out slowly. When your last breath is out, lift your hands up. Lift up and hold for 6 breaths. Try to push your feet up. 6, 5, 4, 3, 2, and 1. Breathe out, chin down. Slowly bring your hands forward. Lower your chin down. Inhale and exhale. 5, 6, 5, 4, 3, 2, and 1. Inhale and exhale. Lift your arms up and return to the plank position. From here, we will do this position. We will return to the plank position. Inhale, tighten your abs, push your shoulders and shoulders. Inhale, lift your right leg up from the plank position. We will kick our legs to the side. From here, we will return to the plank position. Inhale, exhale, chin down. We will feel the big butt and the small butt next to the big butt. Continue. Inhale, tighten your abs, push your shoulders and shoulders. Inhale, exhale, chin down. You can turn your body to make it easier to see. Inhale, lift your right leg up from the plank position. Inhale, exhale, chin down. Inhale, lift your right leg up from the plank position. Try to look at 45 degrees. Don't stop at the end. Inhale, exhale. Inhale, lift your right leg up from the plank position. Exhale, chin down. Inhale, lift your right leg up from the plank position. Hold it here. 6, 5, 4, 3, 2, and 1. Exhale, chin down. Turn to the side. Inhale, tighten your abs, push your shoulders and shoulders. Lift your left leg up from the plank position. Exhale, chin down. Try to look at 45 degrees. Inhale, exhale, chin down. Inhale, tighten your abs. Exhale, inhale, 4. Exhale, inhale, 5. Exhale, inhale, 6. Hold it here. 6, 5, 4, 3, 2, and 3. Exhale, chin down. Sit on your knees. Put your hands together. Lift your arms up. Hold it here. Inhale, tighten your abs. Use a little force to push your hands together. I'm sorry. Push your hands together. Hold it here. 6, 5, 4, 3, 2, and 1. Inhale, push your hands together. Turn to the side. Exhale, lift your arms up from the plank position. Lift your legs up. Hold it here. 6, 5, 4, 3, 2, and 1. Inhale, push your hands together. Lift your arms up. Slowly step your feet up. Step your right foot. Step your left foot. Open your arms. Inhale, hold your hands together. Lift your arms up. Turn to the left. Exhale. Slowly bend your knees. Inhale, bend your knees. Turn to the plank position. Remember not to bend your knees too much. Inhale, bend your knees. Let's do it again. Inhale, bend your knees. Exhale, bend your knees. Lift your abs up. Put your hands together. Inhale, push your hands together. Exhale, tighten your abs. Hold it here and inhale. 3, 2, and 1. Inhale, tighten your abs. Lift your right leg up. Hold it here and inhale. 6, 5, try to tighten your abs. 4, don't go back. 3, 2, and 1. Slowly lower your right leg. Inhale, lift your arms up. Straighten your legs. Exhale, bend your knees. Inhale, push your hands together. Tighten your abs. Lower your back. Inhale, push your hands together. Keep your legs straight. Tighten your abs and thighs. 6 breaths. 6, 5, 4, 3, 2, and 1. Exhale, lower your legs. Inhale, lift your arms up. Straighten your legs. Exhale, lower your arms. Tighten your back. Inhale, push your hands together. Exhale, tighten your abs. Inhale, lower your abs. Inhale, exhale. Inhale, lift your arms up. Exhale, bend your knees. Straighten your arms. Exhale, straighten your legs. Straighten your back. If you feel tired, bend your knees. Try to straighten your back. Inhale, exhale. 5, 4, 3, 2, and 1. Tighten your abs. Lower your abs. Step or jump. If you feel tired, lift your legs up. If you don't feel tired, keep your eyes on your hands. Straighten your back. If you feel tired, keep your legs straight. Exhale, bend your knees. Straighten your back. If you don't feel tired, straighten your back. Let's do it again. Lower your back. Try to lower your back first and then your abs. Inhale, twist your shoulders. Bend your knees. In a tiger pose. Inhale, twist your shoulders. Exhale, bend your knees. In a dog pose. You can press your feet down. If you feel tired, lift your legs up. Inhale, twist your shoulders. Bend your knees. Exhale, bend your knees. Bend your knees. Exhale, bend your knees. Bend your knees. Twist your back. Inhale, exhale. Inhale, twist your shoulders. Bend your knees. Exhale. Inhale, twist your shoulders. Exhale. Hold it here. 6, 5, 4, 3, 2, 1. Inhale, twist your shoulders. Exhale, bend your knees. Bend your knees. Hide behind your head. Inhale, exhale. Hold it here. 6, 5, 4, 3, 2, 1. Inhale, twist your shoulders. Exhale, bend your knees. Hold it here. Exhale. You can bend your knees. Or you can twist your knees. It's up to you. Don't bend your knees too much. Bend your knees. 3, 2, 1. Inhale, twist your stomach. Estimate a right angle of your right knee. If you are too low on your right knee. Bend your knee. Exhale, straighten your legs. Inhale, bend your knees. Exhale, straighten your legs. Inhale, bend your knee. Exhale, straighten your legs. Shift 4, kneel down and breathe out. Last time, shift 5, kneel down and breathe out. 5, 4, 3, 2, 1, breathe out. 3, 2, 1, breathe out.