YOGA CHO NGƯỜI MỚI BẮT ĐẦU - Ngày 14/30 - Cơ thể Mềm Dẻo | 30 ngày Yoga cho người hoàn toàn mới

Let's sit in a bent position and turn your shoulders down. Relax your shoulders. Follow your body. Let your chest and back stretch out. And gradually close your eyes. This is when we observe breathing together. Let go of all thoughts and worries. Chill. Press the reset button. Chill. And let all thoughts and feelings disappear. There's only yourself left to breathe, right? I wish life was that easy. Just press the reset button once and everything will be back to normal. But if you don't have the reset button, you already have your own sweet breath. So let's spend some time with yoga. Spend time. And let go of all thoughts and feelings. Take a deep breath. Wow, so refreshing. I love the moments when I can sit on the yoga mat. And even if I don't have a mat, I just need to sit still like this. It feels like I'm being charged with energy. And my body suddenly becomes tired. And I hope you feel the same way. Let's raise our arms high. And take a deep breath. Look up and face the sky. And when you exhale, take a deep breath. Let go of all thoughts and feelings. Take a deep breath. Inhale through your nose. Exhale through your mouth. Exhale and breathe out. That's the breath of the lion. And when you feel a little tired, and there's a lot of stress accumulating, breathe into your mouth to let all the stress out of your body. If your nose is too small, you can't let it all out. You have to breathe through your mouth. Let's take a deep breath. And exhale. How do you feel? Do you feel comfortable? And now let's put our right hand on the left shoulder. And then use the left hand to hold the right hand and tilt the whole body to the left. Bend your body up. We are stretching the whole muscle of the shoulder. Don't be too tense. Just sit straight and comfortable. Let's do the other side. Now the right hand will hold the left hand and tilt the body to the left. Wow! It feels so good, doesn't it? Then we breathe in. And breathe out gently. Put your hands down. And shake your shoulders so that you can relax. And now let's stretch our legs. And let's wake up our arms and legs. I will sit like this. And now let's be gentle. Let's breathe in. Bring your back skin back. Bring your back skin back very gently. And use your abdomen so that your legs do not fall up like this. But use your abdomen firmly to press your body down to the floor. And we tilt the back skin. Don't bend your back. Straighten your back, lift your chest and shoulders down. Let's tilt the back skin. Breathe in. Breathe out. Then we breathe in again. Lift your body up. Breathe out and gradually bring your whole body forward. As much as you can. Of course, you don't have to press your body like this to touch your head, right? And tilting your back is the most important thing for you to feel comfortable in this position. Here, here, even here, right? No problem at all. Then let's breathe in again. And breathe out. Breathe in, lift your body up. And breathe out. Breathe in. Breathe out. Abdomen. Breathe in. Breathe out. You guys are doing great. Gradually, let's fold one leg to the left. And let the right leg breathe in. Then put your left hand up high. Breathe in deeply. Breathe out. The whole body will tilt to the right. And the right hand will go through the thigh to the left. Let's make it as comfortable as possible. You can tilt anywhere you like here or here. You don't have to worry about your neck. Look up at the ceiling. And breathe in. Breathe out. Lift your body up. Breathe out. Breathe in. Breathe out. We are stretching our back. Relax your neck and shoulders. Breathe in and breathe out gently. Now, let's shake our body. To relieve the fatigue on the shoulder. Now, let's fold the right leg and open the left leg. Maybe I should sleep like this. And then we will tilt to the left. Put your right hand up high. Breathe in. Put it up high, up high, up high. And breathe out. Now, let's fold the left hand and touch the right thigh. If possible, lean back and relax your shoulders. Breathe in and breathe out. Breathe out. We don't have to touch our hands or feet. We don't have to try like this. Because we are not actors, right? No one can do it. If you can do it, it's good. If you can't do it, it's okay. Breathe out. And breathe in. Breathe out and relax. Can you see that our back is being stretched? I really like it, right? Now, let's put our feet together. And relax a little bit. Relax and massage your feet. Stretch out your whole body. Open wide. If possible. And gradually, let's put our feet together. And put your feet back. Let's go to the cat pose. Stretch all your fingers out straight. And put your elbow on the shoulder. The knee is right under the hip. Press your toes into the carpet. Let's breathe in. Let's do a few more steps. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. This exercise is very good for those who have back pain. A few more. And breathe out. Gradually, let's press the carpet down. And lift your knees up. And we will hang our knees up. Let's breathe in. Don't let your shoulders go down. Press up. Let your shoulders go far away from your ears. This exercise is very good for our muscles. Look down. Don't look up. Look down. Let your neck be a part of your life. Breathe out. Press down. Let's tilt our butt to the left. Look back. Breathe in. Look down. Look to the right. Look to the left. Look back. Let's continue with our breathing. We are exploring our body. Let's explore our body. Let's help our life move in many different directions. And be more flexible. No matter what we do, always pay attention to our shoulders. We will be pulled straight up. And now let's press the carpet down again. Let's hang our knees up for the second time. Press up. Breathe in. Lift your knees up. This exercise is very good for your abs. Do you like your waist to be slender? Let's breathe in. Breathe out. Breathe in deeply. Breathe out gently. Lower your knees down. Pay attention to your ankle. Turn your arms a little bit. Take a rest. You can put your hands behind your back. Namaste. Breathe out gently. Lower your arms down. Breathe in. Lift your knees up. Let's go to the first pose of the day. Breathe in. Lift your ankles up. Breathe out. Lower your legs as much as you can. Today we will move our ankles to the left and to the right. The nose is straight. The ankles are in a zigzag position. Try to keep your toes straight. Our back will always be straight. And the neck will be between the two arms. Keep your toes as wide as you can. Don't let them touch the floor. Let's zigzag. Make sure your toes are touching the floor. If you are moving your toes to the right, try to keep your toes touching the floor. If you are moving your toes to the left, try to keep your toes touching the floor. Inhale as you breathe out. Touch the floor. Move with your breath. This is very important. Alright. Breathe out. Inhale deeply. Lift your right leg up. Keep your toes straight. Alright. Our left leg is on the nose. The ankles are on the floor. Let's gradually put our left hand right next to our right leg. Got it? Then let's gradually inhale deeply. Put your right hand and rotate your body to the right. Put your right hand as high as you can towards your toes. If you feel uncomfortable, you can gently lower your left knee to increase the firmness of your buttocks. If you feel like you can do this without the help of your knee, just do it. Relax your neck. Keep your shoulder blades away from your ears. Keep your fingers wide open on the floor. Don't move your wrist. 3, 2, 1. Alright. Gently lower your hand. Inhale. Move your right leg back. Keep your body straight. Then lower your knees and move your hips back. Inhale. Exhale. Inhale. Exhale. Bend your knees and place them under your thighs. Lift your head up towards your face. Zip your legs. Inhale. Exhale. Inhale. Exhale. This is the rhythm of your breathing. You can do it fast or slow depending on your breathing. But as I said, the slower you do it, the better. When you do it slowly, you have more time to listen to your body. You will know if your left leg is easier than your right leg. Alright. Inhale. Zip your legs. Exhale. Bend your knees. Inhale. Move your left leg between your hands. Zip your legs. Inhale. Alright. Place your right foot on your toes. Now, place your right foot on the carpet. Place your right hand in the middle of the carpet next to your left foot. Inhale deeply. Move your left hand through your head and move your hand to the sky. Lean on the carpet. Move your whole body to the sky. Your belly and thighs are close to each other. Is your knee right above your feet? Is it like this? If it is, it is very difficult for your knee. Move your leg so that your knee and feet are in a straight line. Place your right foot on the corner of the carpet. Inhale deeply. 3... 2... 1... Exhale. Move your hand down. Zip your left leg and move your knee to the sky. Inhale. Alright. Slowly, lean on the carpet. Lift your knee. Move your face so that your feet are walking. Place your hand in the middle of the carpet. Move your whole body to the front. Place your knee so that your whole body is relaxed. Your head, neck, shoulders and legs can be as wide as you want. Your body can be smaller and more suitable for your body. Relax your whole body. Move your feet so that your feet are walking. Turn to the left. Slowly exhale to the middle. Inhale. Turn to the right. Exhale to the middle. Inhale. Exhale to the middle. Then, put your hands together behind your back. Put your hands together in a circle so that your weight can be released. You don't have to force it. You can even do it here or there. Just let your hand release itself so that it can work. Your task is to enjoy and release. Can you see that all of our shoulders are turned very deeply? Turn to the front. Relax. Inhale. Slowly put your hands down and sit down as if you are sitting on a mat. But pay attention that all of our shoulders are turned down and our back is straight. Put your head up. Now, let's breathe out and slowly lift your butt up. Lift your butt up and pull your body down. You can put your feet straight or you can bend your knees. There is no problem. Let your hands move freely to the left and right. Let go of all the tiredness. Can you feel the weight of your hands? I really like your shoulders. They are turning around our shoulders. Now, let's breathe in and sit down. Lift your butt up and your chest up. Pull your hands down and open your shoulders. Straighten your back and open all of your lower body. Once again, breathe out and put your head down and your head can be bent or straight. It depends on your body. Let go of all the tiredness. You can try to make your head straight. It's quite interesting. You can explore your body. And slowly breathe in and sit down. Your head is straight. Let go of all the tiredness. Now, let's move to the low squat position. If you think you can lift your legs up, feel free to do so. You can touch your feet or not. You just need to sit like this. It's not a big deal. You can do it. It's beautiful. Your shoulders should be straight like this. It's not a big deal. Breathe in and put your hands up. You can sit like this. Slowly breathe out and stand up. Pull your arms up one by one. Relax your shoulders and knees. Now, let's move to the mountain pose. Gently stretch your toes on the floor. Stretch all your legs and press your toes down. Breathe in deeply. Put your feet up. Put your hands up. Walk with your feet. Breathe out. Put your feet down. Don't close your eyes. It's easy to lose balance. Focus on breathing. Slowly lift your body up. Breathe out gently. Put your hands down. Breathe in deeply. Breathe out gently. Put your hands down. Relax your arms and legs. Slowly breathe in. Put your right hand up. Walk high. Breathe out. Slowly tilt your body to the left. You can use your right hand to hold your left arm and pull it to the right. Stretch your whole body. Don't bend your back. Relax your shoulders. Straighten your back. Lift your chest. Stretch. Relax your neck and shoulders. Breathe in deeply. Put your arms up. Put your hands down. Relax. Do it again. Put your left hand up. Walk high. Relax your shoulders. Slowly tilt your body to the left. You can use your right hand to hold your left arm and pull it to the right. Don't bend your back. Breathe in deeply. Breathe out deeply. Breathe in deeply. Lift your chest. Breathe out. Breathe in deeply. We're almost done. Put your feet to the side. Put your arms up. Breathe in deeply. Put your right thumb to your left thumb. Turn your left foot 45 degrees. Put your arms up. Breathe out. Turn your body to the side. You can stand like this. If you want to do it deeper, you can go deeper. You can even go to the ground. But it doesn't mean you have to do it like that. There are many ways to help you lift your body higher. It's very comfortable. Relax your neck and shoulders. Breathe in deeply. Breathe out. Breathe in deeply. Breathe out. Breathe in deeply. Breathe out. Turn your body to the side. Put your right foot 45 degrees. Don't bend your back. Turn your body to the side. Breathe in deeply. Breathe out. Put your arms up. You can put your arms up in front of you. It's very comfortable. Turn your body to the side. Put your arms up. Breathe in deeply. Keep this movement as long as possible. After practicing yoga for many years, I see that the time to keep a movement has improved a lot. And I feel as they say, let it go. Let it go means to let go of everything. Let go of everything and breathe. In the last movement, don't bend your back. Breathe in deeply. Breathe out. Relax. Shake your body, shake your arms, shake your legs. And slowly sit down. Sit down, sit down, sit down. You can move your body up and down. Move, move, move. And then lie down. Lie down. Lie down is the best. Right? Put your right foot on your left knee. And then slowly move your arms to hug your left knee. Straighten your left knee. If you can, if not, you can bend it. If you straighten your knee, there will be more tension in your knee. Move your thigh and your heel. Breathe in. Breathe out. Let go. Breathe in. Breathe out. Breathing is very important. Your toes, your toes, fold your eyes so that your toes are facing the wall behind you. When you fold your eyes like this, you will feel completely different when you let go of your toes. If you let go of your toes, your tendon will also be affected. Can you feel the difference? Listen to your body carefully. See if you feel the difference in each of the smallest parts of your body. Breathe out. Put your left foot on your left knee. Put your right foot on your left knee. Straighten your right knee. Fold your eyes so that your toes are facing the wall behind you. Hold your right thigh. Breathe in. Breathe out. Let go. Breathe in. This movement not only expands your thigh muscle, but also opens your hip. When you fold your right foot, your hip will be very flexible so that you can fold and breathe in deeply. Breathe out. Breathe in. Breathe out. Don't let go of your shoulders. Don't be stiff. We are lying down. We are relaxing our shoulders. Let this gentle relaxation relax your neck, shoulders, and body. Relax your shoulders. Don't let go of your shoulders. Breathe out gently. Put your right foot down. Put your left foot down. You can gently shake your body to the left or right. Straighten your legs. Close your eyes and take a deep breath. Thank you for joining me today. See you tomorrow in the 30-day yoga channel with me, Hoang Lan. Hoang Lan Yoga, xin chào!