30p YOGA GIẢM CÂN, Cân bằng NỘI TIẾT TỐ, Điều hoà SINH LÝ NAM/ NỮ

Hello everyone! Welcome back to the Youtube channel Yoga with Brian. Today, Brian will continue with the Hatha exercise which is the balance of the Yin-Yang energy and the balance of the Yin-Yang energy in the body. Hatha is a gentle exercise that has a profound effect on the muscles and organs of the body. Now, let's get started! To start today's exercise, let's stand up straight. Choose a standing position as if you are standing on a mountain. Both feet close together. Both thighs close. Hips close. Push the belly in close to the spine. Tighten the belly 360 degrees. Inhale to open the chest. Relax the arms and shoulders. We gently hold our hands in front of our chest in Namaste position. In a few breaths, we observe the movement of the body. Observe your breathing. Inhale, gently lift the shoulders. Exhale, gently relax the shoulders, back, chest, belly. Gently bring your mind back to the body and to today's exercise. In the last 3 breaths, let's inhale. Lift up, open the chest. Push the air into the abdomen. Exhale, push the air out. Close the abdomen, close the chest. Inhale. Exhale, very good. Here, gently inhale. We open both arms to both shoulders. Open the chest, look up. Exhale, gently meet the person in front of you. Keep the person parallel to your chest. The person is parallel to the floor. Gently roll your body back. The person falls forward. Relax the upper body. Inhale, we gently roll up. Fall back. Open both arms, look up. Exhale, gently push the person in front of you. Roll the body forward. Lower your arms. Extend both shoulders down. For newbies, fold your legs so that your thighs and thighs touch each other. At the same time, protect the back of your shoulders. Inhale, gently lift the shoulders. Open the chest. Exhale, meet the person in front of you. Relax. This time, if you meet deeper, we gently lower the arms, lower the head and neck. Inhale, gently lift the person. Extend the back, open the chest. Open both arms to both sides. Open the chest. Exhale, meet the person. This time, we can meet deeper and lower the arms to the floor. Push the head in close to the knee. Meet the thigh if necessary. Inhale, gently roll the person up. Open both arms, pull both arms to both sides. Exhale. Very good. Put your hands right in front of your chest. Here, gently raise your arms over your head. Take a long step back. Right foot touches the carpet behind. Put your feet on the same straight line. Push your belly and chest forward. Two balanced breaths. Keep your arms in this position. Warrior 1. 1, 2, 3, 4, and 5. Very good. Gently open your arms. Line up with the carpet, shoulder-width apart. Open your legs, put your feet forward. Put your hands on your knees. Inhale, open your chest. Push your chest forward, back straight. Exhale, turn the person to the left. Inhale, lift, exhale. Right. Inhale, lift, exhale. Left. Inhale, lift, exhale. Right. Open your chest. Gently swing your hips. Use your hands to push into your knees. From there, create a deeper swing. Inhale, lift, exhale. Left. Look back. Feel your belly. Swing your belly. Tighten your belly to protect your lower back. Inhale, lift, exhale. Look back. Two more times. Inhale, lift, exhale. Look back. Inhale, exhale. Swing your belly. Open your chest. Inhale, exhale. Hold here for 3 breaths. 1, 2, and 3. Very good. Inhale, lift, look forward. Exhale. 1, 2, 3. Very good. Inhale, lift your chest up. The left foot is at a 45-degree angle. The other foot is facing forward. Lower your arms. Right down to the farthest point of your feet. From there, inhale, open your arms. Lift your chest. Look up. Inhale, open your chest. Hold here for 1, 2, 3, 4. Very good. Exhale, lower your arms. Take a long step forward. Both feet together. Lunges forward. Look forward. Exhale. Look down. Lower your arms. Inhale, open your arms. Lunge forward. Exhale, open your arms. Lunge forward. Take a long step forward. Open your arms. Lift your shoulders. Very good. In this position, inhale deeply. Lift your right leg up. Exhale, pull your left leg back. Put it right under the carpet. Your chest and belly face forward. 2 equal breaths. Feel the push and pull of your legs. Look up. Put your hands in the middle. 1, 2, 3, 4. Very good. Turn to the side. Put your feet together. Spread your legs. Put your hands on your knees. Spread your knees to the sides. Inhale. Lift your chest. Open your chest. Exhale. Push your arms to the left. Inhale. Lift your chest. Exhale. Turn to the right. 2 more times. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Hands shoulder width apart. Exhale. Turn to the right. Last time. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. Inhale. Lift your chest. Exhale. Turn to the right. Inhale. Lift your chest. Exhale. Turn to the left. 1... 2... 3... 4... 5... Exhale. Turn to the left. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the left. Inhale. Turn to the left. Exhale. Turn to the left. Inhale. Turn to the left. Exhale. Turn to the left. Inhale. Turn to the left. Exhale. Turn to the left. Inhale. Turn to the left. Exhale. Turn to the left. Inhale. Turn to the left. Exhale. Turn to the left. Inhale. Turn to the left. Exhale. Turn to the left. Inhale. Turn to the left. Two. Three. Four. And five. Very good. Lightly lift your hips up. Straighten your left leg forward. Here, we open our arms, put them right under the carpet. Push your knees 90 degrees behind your body. Inhale. We back and stretch our body here. Very good. When you exhale, lower your arms to the carpet. We step back. And keep your legs straight. Exhale. Turn to the left. Inhale. Turn to the left. Exhale. Turn to the right. Exhale. Turn to the left. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Turn to the left. Exhale. Turn to the right. Inhale. Exhale. Turn to the left. Inhale. Exhale. Lift your arms up and hold for 5 breaths. 1, 2, 3, 4 Lift your arms up and hold for 5 breaths. Fold your left leg and push your arms forward. 1, 2, 3, 4 Lift your left leg and push your arms forward. 1, 2, 3, 4 Lift your arms up and hold for 5 breaths. 1, 2, 3, 4 Lift your arms up and hold for 5 breaths. 1, 2, 3, 4 Lift your arms up and hold for 5 breaths. 1, 2, 3, 4 Keep your feet close to your hips. Touch the floor with your feet. Use hands to pull elbows! Push right foot to the left thigh. Use hands to push the left thigh close to the chest. Slightly scratch your upper body while pulling the left leg up. 1, 2, 3, 4, and 5 Breathe out, lower your hips The middle of your feet should be straight Pull your left foot towards your chest Breathe out, rotate your left thigh to the right hand Slightly rotate your chest, eyes look to the left hand 1, 2, 3, 4, and 5 Lift your right thigh up Put your left thigh on your right knee Pull your hand under your thigh Hug your thigh against your chest 1, 2, 3, 4, and 5 Very good, breathe out Use your hands to push your knees together Hug your knees against your chest Release your knees Use your hands to rotate your knees to the side Massage your lower back Change direction Very good Here, open your knees to the sides Use your hands to hold your eyes and feet Or if it's more flexible, use your hands to hold your toes Slightly pull your knees to the floor Open your thighs In this position, shake your body to the right or to the left Feel your thighs open Massage your left and right back Very good Release from this position Slightly push your feet up Squeeze your feet Slightly lower your feet to the floor Relax your feet, relax your arms Relax your shoulders Relax your whole body And give your body 5 minutes of complete relaxation In the position of deep relaxation Savasana So Brian has just completed 30 minutes of yoga Hatha, balance, yin, yang, yin, yang Hatha is a light exercise But it has a deep impact on each muscle and internal organs in the body I hope that today's exercise has brought you a lot of health, a lot of energy Thank you for participating in today's exercise I wish you good health from me Goodbye and see you again Namaste