YOGA NÂNG CAO - Tăng cường Thể Lực Cơ Lõi - Tập Quạ - Chuối Đầu [Yoga Luna Thái ] - Advanced Yoga

Namaste Hello everyone Today, Luna and Hương Môn and Thầy Toàn will guide you to the yoga exercises to raise your lumbar spine These exercises have the theme of core, so you should try to follow First, we will sit in the sitting position and keep your back straight Inhale deeply, stretch your arms up Exhale, lower your arms down Inhale deeply, stretch your arms up Exhale, lower your arms down Inhale deeply, stretch your arms up Exhale, place your right hand on your left knee and tilt your hips to the right Open your shoulders, squeeze your buttocks down and look up Inhale, stretch your arms up and bowl your spine down to the left Open your shoulders, squeeze your buttocks down, look up Inhale, stretch your arms up Exhale, lower your arms down Inhale Exhale, lower your arms down Inhale This time, put your fingers together and point your palm up And breathe out, continue to look deep into your right eye Look up and breathe in, squeeze your buttocks down Keep it here 5, 4, 3, 2, 1 Breathe in, lift your body straight back And breathe out, switch sides, look deep into your left eye Open your shoulders, look up, breathe in 5, 4, 3, 2, 1 Breathe in, lift your body straight back Breathe out, put your hands together and point them out From here, breathe in deeply to tense your chest Breathe out, bring your hands forward and bend your back Breathe in deeply to tense your chest Breathe out, breathe in deeply Breathe out, one last time, breathe in deeply And breathe out, keep it here Breathe in, 5, 4, 3, 2, 1 Breathe in, lift your body straight back, put your hands together Breathe out, put your left hand on your right knee and put your right hand behind Straighten your back, try to bend your body as deep as you can Look to the back of your right shoulder Hold it parallel to the floor Breathe in, come back, both hands out Breathe out, switch sides, look deep into your left eye Look to the back of your left shoulder Breathe in, come back Breathe out, look right, breathe in Breathe out, look left, breathe in Breathe out, look right, and hold it here Breathe in evenly, try to look deeper each time you breathe 5, 4, 3, 2, 1 Breathe in, lift your body straight back Breathe out, switch sides, look deep into your left eye Look to the back of your left shoulder Breathe in evenly, 5, 4, 3, 2, 1 Breathe in, come back Breathe out, put your hands together And from here, we turn our body to the left And put our feet forward Put your knees up And put your feet together Keep your back straight Breathe in, put your hands up Breathe out, put your body to the back And put your hands to the side And lift your right leg up Breathe in, come back, put your hands up Breathe out, put your body to the back Lift your left leg up Breathe in, put your hands up Breathe out, put your right leg up Breathe in, come back Breathe out, put your left leg up Breathe in Breathe out, put your right leg up And hold it here Then try to lift your left leg straight up Put your belly straight back 5, 4, 3, 2, and 1 Breathe in, come back, put your hands up Breathe out, put your hands to the side Put your body to the back And lift your left leg up And slowly lift your right leg up Put your belly straight back And breathe in evenly 5, 4, 3, 2, and 1 Breathe in, come back, put your hands up Breathe out, put your hands to the back And slowly lift your left leg up Breathe in, put your hands up Breathe out, put your right leg up Breathe in, come back Breathe out, put your left leg up Breathe in, put your right leg up Breathe in Put your hands up straight and come back Breathe out, put your left hand on your toes And lift your legs straight up Put your body to the side Put your right hand to the back Look behind your eyes Breathe in evenly and hold it here 5, 4, 3, 2, and 1 From here, slightly separate your legs And put your right hand in between your legs Straighten your legs and twist your waist Open your left leg Look behind your eyes If you can't open your shoulder Turn your face to the left Put your belly straight back And keep your back straight 5, try to look deep 4, 3, 2, and 1 Then slowly bring your body straight back Put your feet down, breathe in evenly Put your hands up Breathe out, switch sides Put your right hand on your toes Put your left hand to the back Lift your legs up Look behind your eyes Breathe in evenly 5, back straight 4, 3, 2, and 1 From here, slightly separate your legs Put your left hand in between your legs Straighten your legs Pull your right hand Pull your legs towards your body As deep as you can Open your chest Look behind your right shoulder Keep your back straight Breathe in evenly If you can't do it well You can slightly bend your knees 4, 3, 2, and 1 Then breathe in Come back Put your hands parallel to the floor Try to tighten your abs Straighten your back And keep it here 4, 3, 2, and 1 Then fold your legs Try to hold your hands Hold your toes Slowly lift your legs up If you can, try to put your feet Close to your face And keep it here Back straight If you can't do it well You can put your feet further away Or slightly bend your knees 5, 4, 3, 2, and 1 Then slowly lower your legs And straighten your legs Put your hands down Breathe in evenly Put your hands down Hold your toes Look behind you Open your chest Open your shoulders Straighten your legs From here, breathe in Press your feet Lift your hips up Look up Breathe out Lower your hips Straighten your legs Close to your body Lift your legs up Close to your body Breathe in Lower your legs Lift your hips Breathe in evenly 4, 3, 2, and 1 Breathe out Lower your hips Lift your legs 5, 4, 3, 2, and 1 From here, lower your legs Close to the floor Slowly open your shoulders Open your shoulders Put your hands down Close to your body Breathe in evenly 5, 4, 3, 2, and 1 Inhale Exhale Bend your knees Point your hands up Split your legs Open your legs Bend your knees Twist your arms Shake your shoulders as wide as you can 10 fingers Look forward Slowly lift your legs Try to stay here Put your feet down Put your head down Slowly put your feet down Put your head down Lift your legs up Close your arms Tighten your abs Tighten your thighs Hold here 5, 4, 3, 2, and 1 Slowly bend your knees Put your knees on your arms Slowly lift your head up 5, 4, 3, 2, and 1 Put your feet down From here, we gently lie down Raise your arms over your head Put your feet up Open your legs as wide as you can Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out That's all Namaste