15p YOGA GIẢM MỠ BỤNG TOÀN DIỆN - Yoga cho người mới | YOGA WITH BRIAN

Hello everyone! Welcome back to the Youtube channel Yoga with Brian. In today's video, Brian will continue in the series for beginners with a yoga exercise focused on the abdomen so that you can feel your abdomen more clearly and create a straight line for a firm, slim abdomen. Now, let's go straight up and practice with Brian. To start the exercise, we stand at the top of the mat, feet straight, shoulders wide open, push the arms parallel to the body. We start with the first two chains to the sky to start and warm up the body. Inhale, raise your arms. Exhale, meet the person below, hands low. Inhale, lift the person's eyes forward. Exhale, step right foot back, lower your knees low. Exhale, lower your hips, raise your arms over your head. Exhale, touch the floor, step back, let your face rest. Inhale, step right foot forward, lower your head, knees left. Exhale, lower your hips, inhale, raise your arms over your head. Exhale, touch the floor, step back, let your face rest. Exhale, tighten your abdomen. And 5, very good. Gently step or jump to the top of the mat, feet touching the top of the mat. Exhale, touch the floor, step back, let your face rest. Exhale, step right foot back, lower your head, knees right. Inhale, raise your arms high. Exhale, touch the floor, step back, let your face rest. Inhale, step right foot forward, lower your head, knees. This time, right foot forward. Inhale, raise your arms high over your head. Exhale, open your chest. Exhale, touch the floor, step back, let your face rest. Hold for 5 breaths. 1, 2, 3, 4, and 5, very good. Here, we inhale, push our body forward. Here, keep our body straight on the same straight line. Shoulders, hips and legs on the same straight line. Let's do the movement together. Lower, down, lower your hips. With your elbows placed below. Raise your arms high, very good. Let's do it 5 times with your right hand down first. Very good, relax here. Let's do it 5 times with your left hand down first. Very good, guys. Inhale, look forward. Exhale, touch your face. Relax your body. 1, 2, 3, 4, and 5, very good. Inhale, push your body forward. And the posture is very good, guys. Then we put our hands down. And the lower body posture, our hands are together. The body is on the same straight line. Lower your hips down. Very good. Let's do it in 10 counts. 1, 2, 3, 4, and 5, 6, 7, 8, 9, and 10. Very good. Lower your hips down. Inhale with your hands. Lift your hips up high. Look forward. And exhale. Relax. Child pose. After completing the child pose, we turn our legs, sit in front, lie back, in a comfortable position. Fold your knees up to the sky. Here, pay attention to your spine. And gently touch your left foot and right foot. Let's do it again. 1, 2, 3, 4, and 5. Inhale, feel your belly. 6, 7, 8, 9, and 10. Let's do it 10 more times. 10, very good. Here, hold your knees. Rotate the lower back. Massage the lower back and belly at the same time. Turn. Very good. Here we start to sit up. Navasana is a boat pose. In the boat pose, let's sit tight, push your belly deep into your body. Gently lift each leg up. With you in the position, let's put our feet parallel to the ground like Brian. With you, we can lean forward, push your feet up high. Keep it here. Again. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Very good. Gently put your feet down. Push your belly forward a little bit. Relax. Let's start the next pose. Put your hand right behind your head. Touch the other knee with this hand. Fold the knee in the middle of the other leg. Let's turn around. Touch the knee with the other hand. 3, 4, 5, 6, 7, 8, 9, 10. Let's do it 10 more times. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Very good. Let's start the next pose. Lie with your legs wide apart, like a diamond. Put your feet together. Put your hands right behind your head. Try to use your abs. Don't use your back muscles to protect your abs. Let's put our body close to the ground so that the muscles under our thighs are right next to our thighs. Let's start. 5, 10. 10 times. 20. Very good. Let's start the next pose. 3, 4, 7, 8, 9, 10. 10 more. 4, 5, 6, 7, 8, 9, and 10. In the last pose, let's lift our legs up and stay still for 5 seconds. Let your body stand on your shoulder. Next, let's do the knee jerk. Frank will use the barbell so that you can observe your body better. In this pose, put your hands on both sides. Lift your legs up, lower them to the left. Lift your legs up, lower them to the right. Lift your legs up, lower them to the left. Lift your legs up, lower them to the right. Now, let's do the cross-legged pose. Cross your legs, bend your knees, breathe in, and lower them down. Breathe in, 5, breathe out, lower them down. Breathe in, 5, 3, 4, 9, 10. In the last pose, we'll lay down with our hands on the floor. Put your hands on your chest. Rest your hands on the shoulders, and then open your arms. Let go, close your arms and legs. Breathe out, look at your back, and touch your ankles. Like this, Frank will be able to protect his abdomen. Although the abdomen part is difficult to practice, it is a central part of the body, Keep the strength of the whole body, such as the hands, shoulders, and chest, and a healthy abdominal muscle will bring back the hands, legs, chest, shoulders. I hope the last 7 videos have brought you a lot of health, and I hope to see you in the next videos. If you like this video, please like and subscribe to receive more information when there are similar videos. And now, goodbye and see you again. Namaste. Namaste.