YOGA CHO NGƯỜI MỚI BẮT ĐẦU - Ngày 10/30 - Chào Mặt Trời| 30 ngày Yoga cho người hoàn toàn mới

We have mastered the small position of the position in the sky, and today we will combine everything to do First, stand in a mountain pose, spread all your toes on the carpet, and press each toe down on the carpet Then, breathe in a little deeper, raise your arms over your head, stretch and stretch your spine up to the ceiling Head up, feel like we are welcoming a fresh air Try to keep your back straight, don't bend your shoulders and don't bend your chest forward Always try to keep your spine straight, straight down, straight face Raise your shoulders and breathe out, gently pull your body down We come to the final position, head to the front, gradually let go of all your shoulders And we gently fold our knees to protect all of our tendons, let go of our neck Gradually lower your arms next to your feet, and we breathe in, bring your right foot to the back, lower your right knee Raise your shoulders and raise your chest up Adjust so that the entire left thigh is on the top of the left foot, so that we don't overdo the toes If you have toes, you will focus too much on your knees, which can injure your knees Turn your shoulders, shoulders down, chest up, face up Then we breathe out, gently bring your left foot down And we come to the movement, in this meditation movement, don't let your body go down Let your body balance, bend your knees to the top of your head in a straight line Spread all your fingers, use your abs to help you stand still Then gently, we breathe in, bring your body up, breathe out, lower your knees And press your elbows into your ribs, bring your body down to an eight-point position Only the tip of the tailbone is sticking out, the head, shoulders, neck, pelvis Then we breathe in, bring your body up Press your feet to the floor, and raise your head up Let your hands hug your ribs Put your hands under your shoulders, breathe in deeply, raise your body up Tiger pose Don't let your shoulders drop, let your shoulders completely relax And the hips can be placed on the floor The hands will not bend, but the hands will hug, touch the ribs Then we gradually breathe out and come to the face position You can walk up and down, gently, ride a bike Stretch each limb, each shoulder The neck is placed in the middle, the arms and back are stretched out and straight Then we breathe in deeply, bring your right leg Clasp your hands together and lower your left knee Let's raise our hips and chest up, turn and shoulder The right knee is right on the right leg We lean forward with a fresh smile Then we gradually breathe out and bring your left leg up to the final position of the person in front Head, shoulders, relax You can shake your body gently to the left and right And gradually breathe in a deep breath Gently roll up each rib Hello tree Roll up and relax Let's do it together one more time Breathe in deeply Roll up and breathe out Let's swim to the end of the pool Relax your neck and shoulders If possible, you can put your head straight on your knees But don't sacrifice your back straight, just put your head straight on your knees Shake your head gently, you can hold your hands Roll over and slowly lower your hands Breathe in, bring your right leg to the back Lower your right knee, fold your left knee Adjust your knee to the level of your feet Turn your shoulders, raise your hips and look forward Feel like you're in a cool and refreshing atmosphere Then let's breathe out Put your left leg down and come to the position of the pool The whole body is now a straight line Put your feet on the top of your head Extremely long and beautiful, right? Breathe in, bring the person in front Breathe out, lower your head Press your elbows and ribs down Only the hip is lifted Gradually breathe in, lift the person up Press your feet to the bottom of the pool Let the ribs go down to the heel And gradually breathe in, lift the person up Use a healthy life to lift the body Two hands pressed close to the ribs The shoulder will not rise, the shoulder will be relaxed And we breathe out, come to the position of the pool Breathe in, lift your feet up Breathe out, fold your knees, look forward Then gently lower your heels Breathe in, lift your feet up Breathe out, fold your knees, look forward And gently lower your heels We are doing this position deeper, slower, longer Then we breathe in a little deeper Bring your right leg up between your legs How to adjust your legs? The knees are right under your feet If we are too low, we will gradually walk up, right? Lower your knees to the left Turn your shoulders so that the distance between your shoulders and your arms is far Then lift your face forward And we breathe out, bring your left leg up And press the person down to the final position, head forward Shake your head, shake off all tension and tiredness And we gradually roll up, roll up, roll up Guys, let's do it again Then breathe in, bring the person out, breathe out We will do it with breathing And combine with breathing, gently rotating Breathe in, bring your legs to the back Right leg, lower your right knee Adjust your left knee right in front of your feet Lift your hips, lift your chest, relax your shoulders Breathe out, bring your left leg down to the final position Breathe in, bring the person up Breathe out, let the knee touch the floor And gradually lower the person We will put our hips up Breathe in, snake pose Breathe out, slowly lift your knees up We will go to the dog pose And this time we breathe in, lift your right leg up Lower your knees to the left Adjust your knees right above your feet Turn your shoulders, roll down, lift your hips, lift your chest Welcome the sunshine And we breathe out, bring your left leg up to the final position Relax your head, shoulders, shoulders Gradually breathe in, breathe out deeply, deeply, deeply Gradually roll up, roll up, roll up Relax Let's sit down and rest Thank you everyone for accompanying Hoang Lan in this session You seem to be busy in the morning and don't know what yoga to do Just say hello to the sky and practice A series of movements that are extremely connected to all organs of the body And it will help you a lot Goodbye and see you tomorrow