BÀI 19: Săn chắc cơ thể _ YOGA CHỮA LÀNH CHO NGƯỜI BẬN RỘN / Nguyễn Hiếu Yoga

Are you having back pain, stiff shoulders, or are you having insomnia, weak body, hard to breathe, tired, lack of concentration, and don't have much time and health to practice, then this yoga science is designed for you. In this science, you just need to relax your body, look and follow the instructions of Nguyen Hieu, focus on listening to music to let your body and mind melt with the rhythm, and let yoga heal you. 30 days later, you will feel completely healthy, fresh and safe. Now, let's relax and start practicing with Nguyen Hieu. Help Nguyen Hieu share this right away for friends and relatives around us to join the practice. Please stand up, let's start practicing. Today, do you see Nguyen Hieu crying? Now, open your legs wide with your shoulders, spread your arms up and breathe in deeply. Then pull your spine up, hold your hands to pull your spine, tilt to the right, tilt to the left, tilt to the right, tilt to the left. Just like that, tilt to the sides. And breathe evenly while we warm up the body. Continue to tilt to the sides. Do you feel your body getting hot? Okay, now stop. You put your hands down, put your hands down, slowly inhale and breathe out. Shake your arms to the sides, let go of your hands completely. You shake it over and over again on both sides. Okay, now stop. Adjust your legs. Inhale, open your arms up, breathe out. Kneel, move your body forward. That's right, hands down, belly close to the thighs. Inhale, open your arms straight up, pinch your chest. Keep it here. Okay, now kneel again. Bend your back, relax your shoulders, lift your body up. Inhale, open your arms up, breathe out. Kneel, bend your body down. Then open your arms, open your back straight up. Now you kneel again, bend your back, roll your body up, inhale. Open your arms and breathe out. Kneel, lower your body down. Inhale, open your arms, pinch your chest. Lift your arms up, back straight up. Continue to kneel, bend your back, relax your shoulders, lift your body up. One more time, open your arms up. And now you raise your right leg. Put your left foot over your left knee. Then put your hands in front of your chest. Move your body forward, breathe out. Pull your butt back. Keep it here. Now raise your body straight up. Keep your legs straight. Straighten your arms, that's right. Press your right knee down. Hold and press your knee down. Breathe out, hold it. You focus on looking straight ahead of your face to keep your balance better. Then invite you to lower your arms, lower your legs. Let's switch sides. Hold your right leg, bend your left leg over your right thigh. Hold your hands in front of your chest. Keep your back straight and lower your body. You see Nguyen Hieu's back straight, right? Adjust your back straight. Focus. Now inhale, lift your body up. Straighten your arms up. Then press your left knee down. Hold it, breathe out evenly. Slowly lower your arms down. Lower your arms down. Inhale, raise your arms up. Knees together, feet shoulder width apart. Then bend your knees. Inhale, breathe out evenly. Straighten your back, tighten your abs. Lower your arms down. That's right. Pull your right leg back. Straighten your back. Lift your arms up. That's right. Straighten your back. Lower your right knee down. Straighten your toes. Now turn your right hand to the back. Touch your right foot. Straighten your left hand. Look down. Inhale, breathe out evenly. Hold it here. Slowly bring your body back to its original position. At first, point your toes to the right. Then kick your right foot, raise your right foot up. Point your arms forward. Hold it here. Then bend your knees. Bring your feet back to the original position. Knees together, raise your back and body up. Inhale. Straighten your arms up. Knees together, push your butt back. Lower your body down from your sitting position. Keep holding it. Now bend your body down. Pull your left leg back. Straighten your back. Lift your arms up. Hold it here. Inhale, breathe out evenly. Slowly lower your left knee. Straighten your toes. Straighten your arms up. Turn to the back. Hold your right foot. Straighten your right hand. Look down. Hold it here. Inhale, breathe out evenly. Push your left thigh down. Point your arms forward. Kick your feet forward. Raise your left foot. Straighten your back. If your back is bent, straighten your back. Hold it here. Inhale, breathe out evenly. Then bend your knees. Lower your knees. Bend your knees. Straighten your back. Lift your body up. Hold your arms in front of your chest. Inhale, breathe out evenly. Now bend your knees. Raise your arms up. Bend your knees. Sit down. Slowly, slowly, slowly. That's right. Lower your arms. Lower your knees. That's right. Slowly lower your butt. Straighten your legs forward. Pull your butt back. Hold your hands on your feet. Inhale, breathe out evenly. Shake your body slightly to both sides. Stretch your legs. Inhale, breathe out evenly. Shake, shake. Hold it a little longer for your legs to be soft and straight. That's right. Now open your legs to both sides. Pull your butt back. Inhale, raise your arms. Shake your body to the right. That's right. Shake your body to the right. Press down as much as you can. Hold it here. Inhale, breathe out evenly. Every time you exhale, press down a little bit. Little by little. Slowly turn your body to the left. Turn to the left. That's right. Press down as much as you can. That's right. Now turn your arms to the front. Hold your hands on your feet. Shake your body to both sides to soften your muscles. Your back will be straighter. Hold it here. Shake, shake. It's comfortable in this position, right? Remember, every time you exhale, press your body down a little bit. Inhale, open your arms. Lower your arms. Bend your right leg. Then pull your left leg back. Pull your left thigh down. The front thigh on the left. Open your arms to the front. Press your chest up. Inhale, breathe evenly. Hold it here. And lower your arms. We press a little deeper. It's comfortable in this position. Now, bend your left leg up. Pull your right leg back. That's right. Press your right thigh down. Open your arms to the front. Shake gently to both sides. Then lower your arms. Hold it here. And feel the relaxation in this position. Do you see? Every day only takes about 10 minutes. If we are very busy, we can practice for more than 10 minutes, right? To make our body healthy all the time. Inhale, breathe evenly. Very good. Now, please bend your legs back. Sit in the initial position. Relax, breathe evenly. Put your hands on your knees. Inhale, breathe evenly. Congratulations, you have completed today's exercise. We will meet again tomorrow. Goodbye. I wish you a happy and sweet day.