✨ Ngày 9 - BIẾT ƠN | 30 Ngày Yoga LẤP LÁNH | Yoga By Sophie

Hello, welcome to the 9th day of the 30-day yoga journey with Sophie. Today is a great day to express gratitude. Be grateful for the mistakes you have made on your journey, because they have created you today. And today you are the most wonderful version. Let's do a series of yoga poses with Sophie to open the abdomen and the warrior pose, the standing pose. And you can prepare a towel to support you in the open-abdominal pose. Many of you love to take yoga poses, which are thick poses. And when you are ready, let's sit down together so we can start in the Sukhasana pose. The audio file of this exercise can be downloaded to your computer from the website yogabysophie.com This exercise will be a practice of the solar plexus chain and variables to remind us of gratitude. And you don't need any tools to do it. When you are ready, step up to the mat and start the exercise with Sophie in the sitting position, with both feet in front of you. In the Sukhasana sitting position, open both knees, sit up straight, put your hands on your thighs, your index and middle fingers touching each other. Take a deep breath, stretch your spine, raise your head up to the sky. Breathe out, head down to the ground. Close your eyes and focus on the inside. Relax your shoulders and knees, let go naturally, head down to the ground. Observe the face relaxed, from forehead to eyebrows, down to the eyes, around the chin, lips slightly slanted. Observe the breath going in, going out through the two nostrils. Remind yourself of the value of gratitude. In today's exercise, we will think about this value. Remind yourself of the things you feel grateful for in your life. Maybe the three things you remember most, the wonderful things you cherish in your life, the people who helped you get through the difficulties in life. If you feel worried, sometimes you should think about gratitude, because we can't both worry and feel grateful, and gratitude will help us get rid of worries. Inhale deeply, exhale slowly. Gently open your eyes, place your hands under your shoulders, and open your elbows wide. Move your body to the right and to the left, to activate your wrists and shoulders. Get used to putting your hands down. In the next inhale, move your hands to the right, look at your right hand, and exhale, move your right hand under your left shoulder, and move your shoulder blades. Place your right shoulder down, look at your right hand, relax your neck, and touch your right arm and shoulder. If you want to rotate deeper, tilt your right shoulder to the left, so that your right shoulder is parallel to your left thigh. Extend your spine. You can lift your shoulder up to the top of your head, to create a space for your spine to be extended. The hip is on the knee, the spine is up to the sky. The hip and knee form a straight line, square with the face. Extend your left hand to the front, or turn your left hand to the back. Inhale, tilt your left shoulder to the sky, exhale, tilt your right shoulder down a little more. Now place your left hand under your left shoulder, lift your body up, return to the plank position, exhale. Let's switch sides. Inhale, square your left hand up high, look at your left hand. Keep your two hips parallel to each other, not moving. Exhale, tilt your left hand under your right shoulder, tilt your left shoulder to the right, straighten your right knee to rotate deeper. There are two variations for the right hand, you can choose, or put your right hand over your head, with your toes in front, for beginners. Or if you've been practicing for a long time, you can turn your right hand behind your back, find the left pocket. This is also a way for us to remind ourselves to lift our left hip up, or you can push your left hip back, so that your two hips are parallel to each other. Or push your hip back, observe your body. Keep your two hips parallel, facing the ceiling. Inhale again, stretch your body, exhale. Place your left hand under your left shoulder, lift your body up, return to the plank position. Inhale, lift your knees up, exhale, lift your ribs up high, into the arched position on the first side. Watch the distance from your hands to your feet, so that you can feel your ribs raised the highest. According to Sophie, for the length of the body of Vietnamese people, the distance from hand to foot will be about 2.3 times the length of the floor. Lift your knees up, press your hands down, push your shoulders back, take a deep breath, open your chest, exhale, push your belly in, push your hips down, push your ribs up high, stretch your body. Very good! In the next inhale, let's go forward, two shoulders straight with two elbows, shoulder-width apart, high plank position, look up at the top of the tower, put your feet up, tighten your thighs, straighten your knees, activate the muscles, the strength of your arms, then exhale, you can put your knees down, lower your chest, hold it down between your hands, press your hands down, inhale, lift your chest, exhale, look up at the top of the tower, exhale, push your belly in, look up at the top of the tower, hold it down between your hands, in the next inhale, take small steps up between your hands, into Uttanasana, close to your feet, inhale, look up at the top of the tower, exhale, put your hands behind your feet, close to your feet, bend your knees, straighten your back, lean your hips, relax your neck, look up at the top of the tower, you can also hold your elbows, relax your neck, inhale, look up at the top of your fingers, exhale, Uttanasana, close to your feet, pull your back, tighten your back, inhale, lift your body up, inhale, look up at the top of the tower, hold it down between your hands, exhale, close to your chest, Uttanasana, let's go to the sky, first, touch the sky, inhale, look up at the top of the tower, hold it down between your hands, exhale, look down at your feet, inhale, lift your body up, straighten your back, look up at the top of the tower, Take a deep breath, take a deep breath,