YOGA CHO NGƯỜI MỚI BẮT ĐẦU - Ngày 8/30 - Lạc Quan Yêu Đời | 30 ngày Yoga cho người hoàn toàn mới

As usual, close your eyes and move your body to the left and right to feel the weight of your body, which is evenly distributed on the desk. In contact with the body, it is the hip and thigh that have to circle around us. Move your body like this and feel it with your breath. If anyone is in a back and shoulder position, please gradually stretch and straighten your neck. Inhale deeply. A cool air is gradually coming down to our chest and abdomen. Then we breathe out slowly. Listen to the breath. Gradually put your hands on each other and put your little fingers on your hips. Always remember to raise your hips and hips up. Turn your shoulders down. Turn your shoulders wide and relax your shoulders as far as you can. We can continue to gently shake our body to the left and right. Gradually bend your head down so that your nose touches your fingertips. If you feel very relaxed today, you will feel that all the tiredness is fading away. Do you understand what I mean? It feels like there is some kind of music that is helping our body to really get the hang of this exercise. But if you don't feel the connection with your breath, at least you will feel the connection with your body. For example, when you bend down, you really feel that the back of your neck is stretched and your neck is relaxed. If you bend down, you will feel that the back of your neck is stretched and your neck is relaxed. Turn your head up. Inhale deeply. Exhale gently. Relax your shoulders. Keep your left foot on the floor and your right foot straight. After that, raise your right hand and inhale deeply. Exhale and bend your body to the left. You can turn your arms gently to this side and that side. Inhale deeply and exhale. Try to bring your shoulders down deeper. But don't sacrifice your back or shoulders just to bring your shoulders down deeper. Open your shoulders wide. And let your body flow down to the floor in a very natural and gentle way. Inhale deeply and exhale. This time, we raise our left hand and put our right hand under the carpet. Exhale and bend your body to the right. Inhale and raise your body up. Exhale and bend your body down. Try to find the natural movement of your body so that you can feel your whole body. Relax your shoulders. Inhale deeply and exhale. Put your left hand on the carpet. Inhale deeply and raise your right hand. While you are raising your right hand, lift your hip up. Lift your hip up, lift your hip up, lift your hip up. And your whole body is a straight line from the tip of your toes to the top of your head. All of your fingers are spread out and pressed into the carpet. Your feet will not only touch your elbows, but also touch the corners of your fingers. Stretch, stretch, stretch. Lift your hip up. Don't let your hip go down. Lift your hip up, lift your hip up, lift your hip up. Inhale and exhale. The color of the sky. Your toes can be in the color of the sky. If you are more flexible, you can put your toes down on the carpet. It's up to you. Let's adjust your body. Relax your head naturally. Inhale and exhale gently. And we relax our neck. You can turn your neck slightly to the other side. Turn your shoulders up and down. And now, our pelvis is facing forward. Now we will turn our pelvis to the right side of our body. And take a deep breath. Put your hands over your head. Stretch your body and breathe out gently. Let your belly touch your thighs. And we relax our head and shoulders. You can bend over here. You can put your hands on your feet. You can touch your knees. You know what? Any of your movements can touch any position. And gently lift your body up. Lift your hips and hips up. Breathe out. Melt down on the carpet. You can gently shake your body from left to right. Try to balance our shoulders forward. It's similar to the previous 4-person movement, but we are bending over. One leg or two legs. Take a deep breath. Breathe out gently. Bend your body down. Relax your head and shoulders. Take a deep breath. Breathe in, breathe in, breathe in. And breathe out. Melt down on the carpet. Combine with breathing. Let your breathing and movements be connected. Love each other. Don't separate from each other. And breathe in slowly. Relax your shoulders and legs. Can you see that the muscles around your feet are opening and tightening? It's extremely beneficial. If the muscles around your feet are hurting and you feel tired, take some time to do a massage, right? Even if I don't tell you to do a massage, if you want to do a massage, listen to your body and do what your body needs. Because each person is different. How can you say all the cases, right? Do what you like. Now let's do the opposite direction. Fold your right leg in and pull your left leg out. Now our hip is facing forward. Facing forward is really balanced. And then we breathe in deeply. Take your right hand out and put your left hand on the carpet. We turn our body to the left. We can breathe in, lift our body up, breathe out gently. Let your body down. And do it again slowly. Relax your shoulders. Breathe in and breathe out. And breathe out. Then we breathe in a little deeper. Lift your body up and breathe out gently. Now put your right hand on the carpet and your left hand over your head. Breathe in, breathe in. Lift your body up and breathe out. Turn your body to the right. Breathe in. Combined with the breath, your movements are naturally more energetic and deeper. You can try it. Let's try it. It feels great. Breathe in deeply. Lift your body up and breathe out gently. Now we will put our right hand on the carpet. Breathe in deeply. Put your left hand over your head. This time, we lift our body up. Breathe in deeply. Lift your body up, lift your body up. And we raise our arms over our heads. You can put your hands here or you can put your hands in the sky. It depends on your body. The point is that our shoulders will not be bent and the whole body will not fall. Focus on the arms. Lift your body up. Lift your whole body up. Look up at the sky. And the fingers are stretched all the way. We are pulling the skin from the corner of the foot to the top of the head in a straight line. Look ahead. Breathe in deeply. Breathe out, breathe out. Breathe out gently. Relax your neck and shoulders. Turn your neck slightly to the sides. You can... Wow, I really like it. Turn your neck, turn your shoulders. Can you see it, guys? Now we will gradually turn our whole body to the left. To the left. And let's breathe in a little deep. Put your hands up high, high, high, high. And we breathe out gently. Now let's stretch our abs and thighs. Relax your neck and shoulders. Let your back be really long and straight. The toes point to the floor. Breathe in a little deep. Look up at the sky. And we breathe out gently. Head down. Touch near the elbow. And swing. Look here, look there. Really relax. Do it with your own breathing rhythm. And feel like you're breathing. There are lyrics, singing, as well as the beat of the music so that we can integrate. Then breathe in again, everyone. And breathe out gently. Relax your neck and shoulders. Do you feel really good? Then let's gradually go up with the posture of a cat and a cow. The familiar posture of yoga exercises that you can't miss. Extend all your hands and fingers to the floor and press your fingers together. Press down as if you were pulling. The whole of our head will be right above the hip. Press your feet together, press your feet together. And we will move to the posture of a cow. Breathe in. And breathe out gently. Lift your body up, breathe down into your life. And stretch your back. Breathe in. Breathe out. And breathe in. Move gently with the breath. Breathe in. Breathe out, breathe out, breathe out, breathe out, breathe out, breathe out. And then we gradually lift our left foot up. Our left foot will... Our whole thigh will be parallel to the ground. The whole foot will be square. Let's breathe in. Let's breathe out. And we breathe out gently. Move your feet down to let your nose touch your knee. Breathe in. You can touch your knee a little bit. You can even do it here. As long as we open our mouth and breathe out, and put our feet up, and feel the tightness of our thighs. And breathe out. Breathe in. Breathe out. Breathe in. And breathe out gently. Put your right foot down. And now we will move to the left foot. Breathe in. Put your left foot up. And breathe out gently. Let your knees touch your nose. A kiss. And we breathe in. Let's breathe out together, guys. I can feel the heat of our thighs. Let's breathe out. And breathe out. Breathe in again. And we breathe out gently. Put your left foot on the carpet. And pay attention to the back of your butt. Stretch your arms forward. And let's take a rest. Breathe in. Breathe out. Breathe in. Breathe in deeply. Up, up, up, up on the carpet. And then roll your toes up on the carpet. And lift your knees up to the top of your head. You are now super stars in this position, right? And you know what to do. You know what to do, right? What else do I have to mention? That is the purpose that Hoang Lan teaches you to practice yoga at home. That is, you have the awareness of the body. And you don't have to wait. Hey, you guys go up there. You guys go by bike. You don't have to wait for Hoang Lan's instructions. You can still develop the awareness of what you need to do. Let's keep the posture. Stand still a little bit. When your feet are stretched all the way. Turn your shoulders. The head will be in the middle of the two arms. Exhale. Take a deep breath. Put your right foot up. Put it between your two arms. And gently lower your left knee down. Then put your left hand in the middle of the carpet. Raise your body up a little bit. And put your right hand towards the house. Don't move your shoulders. Lift your shoulders up so that your shoulders are away from your hands. 2 and 1. Gently lower your legs down. Put your hands down. And then we will gradually raise our body up. Put your hands on the side of the pillow. Put your hands on each other. We breathe out. Press down deeply. This pillow will be right above the eyes and feet. This song is too familiar to you, right? Then we raise our body up straight down. And breathe out gently. Press down deeply. If you are about to fall, remember that you can adjust your right foot to the right. Or the left foot to the left. So that the area of ​​contact with the ground is wider and more stable. Breathe out. Inhale. Exhale. Inhale. And we breathe out. Then we gently put our hands under the carpet. And then we gradually raise our head to the left. From low lunge to high lunge. Let's try to keep this posture. See if we can stand still without the pillow. Then we inhale. Bring your body up. Breathe out gently. Relax your shoulders. Look straight ahead. With a fresh smile. Inhale again. And breathe out. Alright. Does anyone have a pillow over their eyes? Does anyone have a pillow? If you fall, just stand up and we'll do it again. No problem. Alright, this time we breathe out gently. Put your hands down. Lower your head down. Stretch. Move your right foot to the right. And let go of your whole body. Let go of your shoulders. Alright. Bring your body up. And breathe out. Bring your right foot down. Inhale. Bring your left foot up. And place your right hand right in the middle of your left foot. Inhale deeply. Move your left hand up to the sky. We're opening up our chest. Open up your chest, open up your shoulders, open up your armpits. Chin up to the sky. Inhale. And inhale deeply. Breathe out gently. Put your hands down. And we're going to roll our toes up on this carpet. And slowly bring your body up. Put your hands on top of each other. Place them on your left thigh. Pay attention to your knees. Stay right above your eyes. Rotate your shoulders. Rotate your shoulders down. Inhale. Bring your body up. Breathe out. Feel the tightness of your thighs. Open up your armpits. Inhale. Bring your left foot up. Breathe out. Inhale. And slowly bring your hands down. Breathe out. Roll your toes up on this carpet. Place your head on top of each other. We're going to do a high lunge. We're going to do a high lunge without using our knees. Try to explore your body. If it's too hard for you, just put your knees down. Don't push yourself. Try to explore your body. We're going to roll our toes up. Inhale. Put your hands on top of each other. Breathe out. Open up your chest. And breathe out. Roll your toes up. Bring your toes up. I feel so confident. And once again, inhale. Breathe out. Put your hands down. Put your head on top of each other. Straighten your left leg. Relax your shoulders. And slowly bring your left foot up. Bring your left leg back. And slowly walk to the front. Relax your whole body. Bend your knees. Is your head up? Relax. Inhale deeply. Sit down. Stretch out your hips. And slowly roll your shoulders down. We're going to do a low squat. Inhale deeply. Breathe out. Use your arms to support your body. So you can sit down. Sit down. Lift up your hips. And gently lift up your thighs. Lift up your hips. Don't lift up your thighs. Lift up your hips. And slowly move your arms to the inside. Move your arms through your legs. Lift up your hips. Can you see it? I'm going to sit down to show you. Move your right hand under your right knee. Move your left hand under your left knee. Lift up your whole leg. Lift up your hips so you don't have a round back. Spread your weight evenly on your thighs. So you don't fall. And stay straight. Rotate your legs and arms. Feel your body. Slowly breathe out. Relax your arms and legs. And lie down. Rocking. Move your body up and down. And lie down. Alright. Lift up your right leg. Lift up your left leg. And move your arms to the left thigh. Inhale. Push your thigh to your chest. And breathe out. Do it gently. Feel your right thigh stretching. Breathe out. And slowly stretch your left leg. Move your right leg to the wall. You will feel the difference. Your right leg is facing the wall. You will feel the difference. And your left leg is being stretched. More effectively. Inhale. Exhale. Breathe out. Inhale. Exhale. Inhale. Breathe out. Lie down. This time, move your left leg to the right thigh. Move your arms to the right thigh. Inhale. Breathe out. Push your thigh to the wall. Breathe out. Inhale. Stretch your right leg. If you can't do it, don't worry. You can put your leg down. Here. Or here. If you can't do it. It's not a problem, right? Try to straighten your leg every day. See if your leg is straighter. Inhale. Exhale. Stand a little higher every day. Stand a little higher. Do you feel higher? Do you feel confident? I'm sure the answer is yes. Right? Breathe out. Inhale again. Breathe out. Lie down. Relax your legs. Relax. Inhale. Lift your legs up. You can put your hands behind your back. For those who have back pain. If you feel okay, you don't have to. Just put your hands behind your back and breathe out. Breathe out slowly. Slowly, slowly, slowly. When you get to this position, hold it. Hold it, hold it. Do you still hold it? Do you feel it? 3, 2, 1. Slowly lower your legs. Focus on your abs. To help you hold it longer, press your shoulders and your hips under your thighs. As close as possible. Your thighs can't be separated. Inhale. Lift your legs up. To 90 degrees. Breathe out. Slowly lower your legs. Hold it at this position. It's close to the ground, right? The closer you are, the easier it is. This is when you need your abs to be strong. Inhale. 3, 2, 1. That's it. Wow. Relax, relax, relax, relax. Now, spread your arms out. Spread your arms out. Inhale. Breathe in deeply. You can round your body to make it more comfortable. Bend your head to the right. Bring your head to the left. And all of your... My bones are shaking. All of your shoulders touch the floor. Look to the side. Inhale. Breathe out. All of your left leg touches the floor. You're leaning to the left. Your shoulders touch the floor. Inhale. Relax your body. And one more time. That's it. Relax your whole body. Put your hands on your abs and observe the movement of your abs. Thank you for being with me today in this 30-day series. We still have the next few days and we will continue to accompany you. Goodbye. Namaste.