15p Yoga Trị Đau THẮT LƯNG, Săn Chắc CƠ BỤNG LÕI, CỘT SỐNG KHOẺ - Trị Đau Cột Sống (Day 3):

Hi everyone, welcome back to the 3rd day of the Yoga series which is about taking care of your health and life in general In this 3rd day, I'm going to show you some exercises that will make your back stronger because when you have strong muscles running in your back it will protect your back and make your every movement move and protect your back at the same time Now, let's get started with today's exercise To start today's exercise, we will lie down in the position of lying with our feet in a diamond shape Feel that your feet are open and relaxed in a diamond-shaped position Both soles of your feet are close to each other Spread your knees wide so that your knees fall down with gravity Gravity will pull your feet so that your hips are not opened When your hips are opened, you will not only move more easily but your back will also reduce pressure and move along Now, let's relax and take a few deep breaths here You guys are very big, don't fall asleep Now, let's continue with today's exercise Lift your knees up Here, we pull our feet up Hold your toes with both hands With one hand, we open our knees and on the other hand, we pull our knees as far down as possible With this pulling movement, we will widen the back and widen the muscles near our hips Widening the back will make life much easier Here, we can shake our body back and massage our lower back Massage the back of your back right behind If possible, we will push the edge of our legs out and shake our body back with our legs straight It will relax the whole back Very good, guys Here, we gently drop our left foot on the floor and keep our right foot close to our hip Pull your right foot deep into your chest Then, here, use your left hand to hold and push your right knee close to the floor Turn your body gently Feel your lower back released from all the pressure it is suffering Here, feel the gentle rotation 1, 2, 3, 4, 5 Very good, guys Gently lift your leg up Straighten your right foot Hold your left knee with your right hand Hug your knee close to your chest Feel your leg relaxed It is being pulled and tightened The tendon is right under your leg, guys Very good From here, use your right hand to pull your left knee across and put your knee on the floor if possible Feel your back being gently rotated Release the pressure from the lower back 1, 2, 3, 4, 5 Very good, guys Gently lift your leg up Here, place your feet as close to your hip as possible Put your feet on the floor Your hand can touch the heel of your foot When you are ready, gently tighten your abs Lift your hip up Open your front body up Feel the hip, thigh and muscle behind your back Tighten up Inhale, lift up Exhale, gently lower down Let's do it 5 more times If you feel uncomfortable, stop Listen to your body, it is the key to yoga Inhale, lift up Exhale, lower down Inhale, lift up Tighten your hip up We can tighten our hip and gluteal muscles at the same time Feel that your gluteal and lower back are much more firm Inhale, lift up Exhale, lower down Last time, inhale and hold for 5 breaths 1, 2, 3, 4, 5 Very good, gently lower down How do you feel? If your back is still comfortable and gentle Let's continue this movement to strengthen our lower back This time, we will have a little variation We put our right foot inside a little bit Lift your left foot up We can fold our left foot or straighten it It depends on which movement will make you feel most comfortable Let's do it Inhale, lift up I like to straighten my legs Because it makes my hip and lower back stronger Exhale, lower down Just do it 3 times Because this movement is quite difficult Inhale, lift up Exhale, lower down Last time, we hold for 3 breaths in a row Inhale, lift up Exhale, 1, 2 Try to tighten your hip and gluteal muscles Exhale, lower down Very good, guys Let's switch sides Straighten your right foot Fold your left foot under your hip Inhale, lift up Exhale, lower down The second time, tighten your hip Inhale, exhale, lower down And the last time, breathe 3 times Inhale, 1, 2 Very good, guys Try harder Straighten your leg 3 Exhale, lower down It feels great Use your hand to lift your hip up Put your hand under your hip Hold and relax your breath Relax your whole hip Relax your stomach Put your arms close to each other Tighten your chest Push your chest to the side 1 Inhale 2 3 4 5 Exhale, lower down Inhale deeply Lift up In this position, pull your leg back and put it in the position of your face In the position of your face Put your hand under the mat and pull your hip up Lower your knees to the mat Fold your legs over and put them in the position of riding a bike to relax and relax your back muscles Straighten your back to the front Stretch your arms out Feel your back is completely relaxed 3 2 1 Very good, guys In this position, gently move your leg forward Lower your knee to the mat Stretch your left leg to the back Put your knees at a comfortable distance In this position, we will focus on opening and stretching the back muscles Put your hands in front of you Lower your chest and elbow to the mat Relax here for 5 breaths 1 2 3 4 5 Very good, guys Gently lift your arm up Pull your leg back to the position of your face Let's switch sides Put your right leg to the back Pull your left leg to the front Lower your hip and push your right leg to the back When you feel most comfortable Gently lower your body to the front Put your hands and elbows on the mat Put your knees at shoulder level Relax here for 5 breaths Inhale and exhale continuously 1 2 3 4 5 Very good, guys Gently lift your arm up Pull your leg back to the position of your face This time, in the position of your face Try to pull and push your heel back to the mat Pull your shoulder out You can tilt your shoulder down a little If you are new, just put your back straight By folding your knees and pushing your back straight Very good, guys Put your right leg to the front Lower your left leg to the mat In this position, focus on pushing your hip down Make the tendon under your leg open as much as possible And here, your hip feels more comfortable Open wider, release all your hips Inhale, lift your arm up Look at the point between your hands Exhale, open your chest and pull your shoulder back 1 2 3 Exhale, open your chest and pull your shoulder back 4 5 Very good, guys Gently lower your arm and step back Very good, guys In the position of your face Do it with your left foot Inhale, step your left foot forward Put your right knee on the mat Gently raise your arm Inhale, lower your arm Open your chest and pull your shoulder back Look at the point between your hands 1 2 3 4 And 5 Very good Gently lower your arm to the mat And step back Here, we will do a movement to make our abs firm Gently lower your arm to the mat Gently push your feet back Tighten your abs and lower your body Here, pay attention to straighten your back Let's tighten our buttocks Tighten your buttocks, push it up Very good Hold for 10 breaths 1 2 3 Very good, guys Tighten your buttocks, protect your lower back 4 Protect your whole life by strengthening your muscles 5 5 more times 6 7 8 9 And 10 Very good Exhale, lower your chest Look forward in the posture of Nhan Su Relax your back, relax your life And especially relax your lower back Let's hold Nhan Su for 5 breaths 1 2 3 4 And 5 Very good, guys Gently lift your buttocks up Push your knees to the sides of the mat Open your buttocks Pull your buttocks back Place your buttocks on the top of your feet Gently stretch your arms forward The farther the better Lower your belly and chest to the mat Stretch your arms and create a gap between the ribs Lower your belly Release your life Release the pressure on your life Let gravity pull your back down 1 2 3 4 And 5 Very good Gently push your body up Sit back in a relaxed position This is the end of the third day's exercise I hope that today's exercise has brought you a lot of different health benefits Such as helping the muscles to be stronger Release the pressure on your back If you like this video, please comment below to let me know how it was useful for you At the same time, subscribe to the YouTube channel Yoga With Brian to receive new videos in the series 7 days to take care of the whole life Goodbye and see you in the next videos Namaste