30 PHÚT TẬP YOGA GIÚP PHỤC HỒI SỨC KHỎE CHO MẸ SAU SINH BÀI 3| TRẦN THẢO VI OFFICIAL

Welcome to Yoga science to restore health for women after giving birth. This is a science designed specifically for women after giving birth. The speed from light to heavy is suitable for mothers to practice for a month. It is called heavy, but these exercises will mainly focus on breathing, shoulder, neck, hip and hamstrings. Mothers can practice lightly according to the progress of the exercise. Please refer to the opinion of the doctor before starting. Let's start together. Preparation posture Sit with both feet in front and back comfortably. Put your hands on your thighs. Straight back Relax your shoulders Close your eyes Inhale Inhale deeply Exhale slowly Inhale deeply Exhale slowly Inhale to bring fresh air to the body Exhale to push all the air out Inhale Feel the energy coming to each cell Exhale Push all worries, sleeplessness, boredom out Inhale deeply Exhale slowly This time, inhale Put your hands up high Exhale, pull your hands forward and back Hold your hands together Until your palms are warm Press your palms into your eyes Inhale Exhale Lower your hands Namaste And let's start our exercise. Rotate the neck Gently rotate the neck from front to right Back Left Forward Gently rotate the neck To start Inhale deeply Exhale slowly Inhale deeply Exhale slowly Rotate the neck to the right Hold the neck with your right hand Pull the left neck muscle Hold it here 6 5 4 3 2 1 Lower your hands Rotate the neck from front to left Lower your hands To the right Inhale deeply Exhale slowly Inhale deeply Exhale slowly Inhale Exhale Rotate the neck to the left Hold the neck with your left hand Pull the neck muscle to the right Inhale slowly Hold it here 6 5 4 3 2 1 Lower your hands Put your hands together Upward Push your palms up Inhale Exhale Upward Inhale Exhale Upward Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Hold it here 5 4 3 2 1 Lower your hands Put your hands together Upward Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale 5 4 3 2 1 Lower your feet Split your feet Posture is like V Spread your feet Sit straight Breathe out, put your right hand on the side of your chest, turn your body to the right. Inhale, straighten your back. Breathe in, turn to the left. Inhale, straighten your back. Breathe in, turn to the right. Inhale, straighten your back. Breathe in, turn to the left. Inhale, straighten your back. Breathe in, turn to the right. Inhale, straighten your back. Breathe out, turn to the left. Inhale, straighten your back. Breathe in, turn to the right. Inhale, straighten your back. Breathe in, turn to the left. Inhale, straighten your back. Breathe in, turn to the right. Hold it here, 6, 5, 4, breathe in, 3, 2, 1 Breathe in, stretch your arms out, breathe like you're running Breathe in and hold, 6, 5, 4, 3, 2, 1 Relax your arms From here, both arms are touching each other We're going to turn slightly from the right to the front, to the left, and to the back Very gently, slowly, hold it Continue to the second round, turn slightly We will feel that the inner thigh of the left thigh and the right thigh are activated Hold it, continue to the third round Breathe in and breathe out slowly Breathe in and breathe out gently The fifth round, breathe in deeply Breathe in and breathe out slowly The last round, breathe in deeply And breathe out slowly Try to hold it here, a little bit lower 6, 5, 4, 3, 2, 1 Hold it here, both arms are touching each other We're going to turn slightly from the right to the front, to the right, and to the back Hold it for the first round Continue from the left to the front, to the right, and to the back The second round, breathe in and breathe out slowly The third round, breathe in and breathe out slowly The fourth round, continue Breathe in, meet the person in front Feel that the thighs are being stretched Breathe in, hold it The sixth round, breathe in deeply 6, 5, 4, 3, 2, 1 The person in front, hold it here Keep your legs straight, V-shape Straighten your knees, put your arms slightly to the front Until you feel that your inner thighs are being stretched We're going to stop Keep your back straight Breathe evenly here 6, 5, 4, 3, 2, 1