30 PHÚT TẬP YOGA GIÚP PHỤC HỒI SỨC KHỎE CHO MẸ SAU SINH BÀI 3| TRẦN THẢO VI OFFICIAL

Welcome to Yoga science to restore health for women after giving birth. This is a science designed specifically for women after giving birth. The speed from light to heavy is suitable for mothers to practice for a month. It is called heavy, but these exercises will mainly focus on breathing, shoulder, neck, hip and hamstrings. Mothers can practice lightly according to the progress of the exercise. Please refer to the opinion of the doctor before starting. Let's start together. Preparation posture Sit with both feet in front and back comfortably. Put your hands on your thighs. Straight back Relax your shoulders Close your eyes Inhale Inhale deeply Exhale slowly Inhale deeply Exhale slowly Inhale to bring fresh air to the body Exhale to push all the air out Inhale Feel the energy coming to each cell Exhale Push all worries, sleeplessness, boredom out Inhale deeply Exhale slowly This time, inhale Put your hands up high Exhale, pull your hands forward and back Hold your hands together Until your palms are warm Press your palms into your eyes Inhale Exhale Lower your hands Namaste And let's start our exercise. Rotate the neck Gently rotate the neck from front to right Back Left Forward Gently rotate the neck To start Inhale deeply Exhale slowly Inhale deeply Exhale slowly Rotate the neck to the right Hold the neck with your right hand Pull the left neck muscle Hold it here 6 5 4 3 2 1 Lower your hands Rotate the neck from front to left Lower your hands To the right Inhale deeply Exhale slowly Inhale deeply Exhale slowly Inhale Exhale Rotate the neck to the left Hold the neck with your left hand Pull the neck muscle to the right Inhale slowly Hold it here 6 5 4 3 2 1 Lower your hands Put your hands together Upward Push your palms up Inhale Exhale Upward Inhale Exhale Upward Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Hold it here 5 4 3 2 1 Lower your hands Put your hands together Upward Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Install your right hand to the chest left , far ahead, left and left, it's very gentle and long, keep it, continue the second round, rotate lightly, we will feel the inner thigh muscle of the left and right thigh is active, Round 3, breathe in, and breathe out slowly. Breathe in, and breathe out gently. Round 5, breathe in deeply, breathe out slowly. Round 6, breathe in deeply, breathe out slowly. Try to hold it here a little bit. 6, 5, 4, 3, 2, 1. Change sides. Put your hands together on your left. Go forward, to the right, to the back. Hold on to the first circle. Continue. From the left, go forward, to the right, to the back. Round 2, breathe in, breathe out slowly. Round 3, breathe in, and breathe out slowly. Round 4, continue. Breathe in, meet the person in front of you. Feel that your thighs are being pulled. 5, 6, 5, 4, 3, 2, 1. The person in front of you. Hold your legs in a V shape. Straighten your knees. Put your hands forward. When you feel that your inner thighs are being pulled, stop. Hold your back straight. Breathe evenly here. 6, 5, 4, 3, 2, 1.