✨ Ngày 8 - TẬP TRUNG | 30 Ngày Yoga LẤP LÁNH | Yoga By Sophie

Hello, welcome to the 8th day of the 30-day yoga journey with Sophie. Let's feel the ability to focus inside you. Today's exercise is a series of rotating yoga poses and standing upright on one leg, such as the standing pose or the warrior pose. It will help you to feel the ability to focus and increase your self-confidence. To do this exercise, you can prepare a towel or a yoga rope to extend the distance from your hands to your feet. If you don't have one, it's okay. There will be easy variations for beginners. When you are ready, let's sit down and start today's exercise. This exercise can be downloaded from www.yogabysophie.com To start the exercise, prepare a yoga rope or a towel. When you are ready, let's start the exercise in a sitting position with both feet in front of you. Choose a comfortable sitting position. You can sit on a chair or a pillow so that we can easily breathe deeply. Close your eyes and put your hands on the pillow. Relax your mind. Put your focus on the inside. Tilt your head up. Breathe deeply. Relax your face. Relax your eyes. Imagine that there is a piece of jade inside you. It glows. Open your eyes. Put your right hand on the pillow. Put your left hand over your head. Pull the rope to the left. Then turn your body to the left. Put your right hand over your head. Keep your hands on the pillow. Then turn your body to the right. Turn your body to the left. Then turn your body to the right. Then turn your body to the left. Breathe deeply. Feel the tension on both sides of your body when you turn from one side to the other. Keep moving. If you move too fast, slow down. This is the beginning. Relax and move naturally. Right and left. Two more times. Breathe deeply. Very good. Now come back. Breathe deeply. Put your hands up high. Breathe out. Relax your hands. Put your hands on the pillow. Put your body on the pillow. Keep your shoulders straight. Put your hands on the pillow. Breathe deeply. Put your hands up high. Put your knees on the pillow. Put your hands on the pillow. Put your knees on the pillow. Relax your neck. Look at the pillow. If you feel tension on your back, your thighs, or your muscles, move your feet to the side. Walk. Put your knees on the pillow. Put your hands on the pillow. Breathe deeply. Roll up your back. Lift your belly, chest, shoulder, head up. Breathe deeply. Look straight ahead. Relax. Now we will stand comfortably on the carpet. You can stand anywhere. Sophie will stand in the middle of the carpet. In the position of the mountain. Open your arms. Roll up 10 fingers to keep your body level. Press the four corners of each foot to the floor. Now press your left foot to lift your right foot up. Curl your right knee to your chest. Then put your right foot down to change feet. Curl your left knee to your chest. Roll up each knee and put each knee down to the floor. Pay attention to the muscles in your abdomen. Tighten your abdomen. Pull your ribs down to the floor. When you breathe out, curl your knees up to your chest. This is a standing position, but we can still exercise our abs to make our abdomen more flexible. Breathe in. Pull your ribs down to the floor. Curl your knees up to your chest. Now curl your right knee to your chest. Put your right foot down to the floor. Press your left foot down to change feet. If you feel that your body is level, press your left toe down to change feet. Roll up your left knee. Put your hands behind your back. Hold your right knee to your chest. Roll up your abdomen. Breathe in. Breathe out. Curl your ribs down to the floor. If you feel that your body is level, press your left foot down to the floor. Close your thighs. Hug a ball between your thighs. Close your inner thighs. Put your left hand on the right knee. Turn your right hand to the back. Turn your eyes to the right hand. Fold your right knee to control your legs. Roll up your right knee. Turn your right hand to the back. If you feel that your body is level, press your right foot down to the floor. Roll up your right knee. Turn your eyes to the back. If you feel that your body is level, press your left foot to the floor. Breathe out. Roll up your right knee. Press your left foot to the floor. Roll up your left knee. Press both your hands behind the left knee. Hold the same position. Roll up your right knee. Turn your eyes to the back. Press your left foot to the back. Roll up your right knee. Press twokl over your side. Pull the right leg to the left knee. Roll up the left knee. Press both your hands Put your focus on your right foot, press the left toe of your foot down to the floor Move your right hand to the outside of your left knee Inhale, with your left hand back, rotate your 5 fingers to the left and the other half of your left hand to the left Look at your hand, twist your neck Lower your shoulders, take a deep breath Lift your head up, stretch your arms and lower your shoulders Stretch your arms and open your chest Exhale, pump your abs, tighten your glutes and tuck your left knee in Tuck your thighs in together Imagine that you are holding a piece of brick between your thighs Inhale, hold for a while Exhale, lower your left foot down to the floor Very good! Next, we will use the rope or towel we prepared earlier to continue this exercise We will continue to exercise our legs and increase our ability to focus in upright positions The next exercise will be similar to the one you just did We will use this rope to increase the difficulty of the exercise for beginners If you have been practicing for a long time, you will not need a rope or a towel Use the rope to wrap around the soles of your feet and pull your right knee forward Hold the rope with both hands Point your right thumb up to the sky, step on your right foot forward Straighten your right foot forward Tighten your right thigh, lift your right knee high up to the ceiling Open your chest, take a deep breath, stretch your arms and tighten your glutes Straighten your left knee, push your left foot down to the floor Straighten your right knee, push your left foot down to the floor Open your chest, take a deep breath, stretch your arms and tighten your glutes Straighten your left knee, push your left foot down to the floor Tighten your glutes If you are confident, you can hold the rope with your right hand and let go of your left hand Change to the other hand Hold the rope with both hands Open your right hand to the back Exhale, turn your eyes to the back of your right hand If you want to try harder, let go of the rope Hold the rope with your left hand If it's too hard, you can use the rope or a towel Rotate your right shoulder to the back Rotate your right hand to the end of the rope Look at the end of the rope Put your feet forward Inhale, lift your head up Bring your energy to the sky Exhale, rotate your right shoulder to the back Rotate your body deeply Inhale, look to the front Exhale, lift your arms up Exhale, put your right foot down and let go Fold your body down 2 feet, Uttanasana Let's take a walk to let go of both feet Do you feel very comfortable? You can lift your feet up from the floor to relax your feet Let go of your neck, look at the end of the rope Inhale, lift your body up Rotate your body to the left If you are a beginner, you can use a rope or a towel Rotate your body to the left Put your left knee on the rope or a towel Hold the end of the rope with your hands Put your feet forward Inhale, look to the back Put your right foot down Put your right thigh on the rope Lift your body up Feel the right leg Exhale, let your belly go down Imagine you are holding a brick or a balloon between your thighs Look to the front If you are a beginner, you can use a rope or a towel Let go of your left hand Hold the end of the rope with your right hand Inhale, lift your body up Exhale, rotate your body to the left Look to the back Inhale, let your belly go down Rotate your body Try to keep your hips close to each other If one hip is pushed back, bring it forward The left hip and the right hip are parallel Head down Rotate your left shoulder back Inhale, rotate your body to the left Look to the front Keep your left leg up Put your hands up Stretch your arms Inhale, rotate your body to the left Exhale, rotate your body to the right Exhale, rotate your body to the left Stand on your right knee Inhale, put your hands up Exhale, rotate your body to the front Put your right leg back Look to the front Try to keep your hips close to each other If you are not a beginner, you can use a rope or a towel Inhale, rotate your body to the right Look to the front Exhale, rotate your body to the left Let's do it a few times Inhale, rotate your body to the left Inhale, rotate your body to the right Look to the front Exhale, rotate your body to the left Put your hands up Look to the front Inhale, rotate your body to the left Look to the front Exhale, rotate your body to the right Put your hands up Look to the front Exhale, rotate your body to the left Put your hands up Look to the front Put your feet on the mat If you are a beginner, you can put your knees on the mat Bend your knees Put your shoulders down Chaturanga Inhale Look up Inhale Exhale Lift your ribs up Look to the mat Inhale Put your feet on the mat Look to the front Bend your ribs Lift your shoulders up Inhale Put your feet on the mat Let's switch sides Stand on your right foot Lift your left knee up Look to the front Inhale Lift your right knee up Look to the front Inhale Lift your left knee up Look to the front Look to the left Bend your knees Move your right foot backward Put your hands on the mat Breathe in With your left knee bent up Inhale Lift your knees up Look to the front Inhale Remove your feet Bend your arms Lower your shoulders Pull knees together of your body towards both sides of the wall. Inhale, left hip down. Inhale deeply, lengthen the spine, left knee. Very good! Exhale, put both hands down. Step two feet back, take a bowl. Inhale, inhale, head straight. You can put your knees down. Exhale, bend your elbows, lower your entire body, Chaturanga. Inhale, inhale, open your chest, or face your face. Look up. Exhale, lower your knees, Chaturanga. Now, let's sit up. In this position, sit with your feet in front of you. Let's get ready for the next position. Open your chest. Let your feet touch each other like a diamond. Open your knees to both sides. Inhale, open your chest, lengthen the spine. Exhale, lower your belly, chest down. Very good! Now, let's raise our shoulders and put our hands in front of our chest. Close your eyes. Put your feet in Sukhasana position. Observe your body and breathe. Feel the wonderful things happening in your body right now. You are a diamond shining from the inside. Gently, bend down, smile in front of your heart. Cherish the diamond inside you. Namaste. See you in the next exercise. Have a nice day! Before we end this video, we have a special gift for you from Evolve in Wellness. It's a free gift voucher for free EMS exercises. It's available on evolve.com.vn for those who want to join the 30-day yoga challenge with Sophie. You can also visit Evolve's training room to check your body's index. For example, height, fat, muscle, water and other important factors in your body so that you can have a healthy and balanced body. For more information, please visit evolve.com.vn If you have any questions or need more advice, please leave a comment or inbox to Sophie at yogabysophievietnam fanpage. Thank you and see you in the next yoga exercises. Bye!