🔴Hết Sạch Đau Lưng, Đau Cột Sống, Thoái Hóa Đốt Sống Lưng Với 15 Phút Yoga Đơn Giản Tại Nhà | Nam Hà

Hello, please raise your health and spirit to the highest level with Nam Ha. Let's experience strange methods with yoga. It will completely change your life. And in this video clip, Nam Ha is happy to be guided by all of you. Yoga at home is very simple. We don't need to go to the gym. Turn on your phone and practice with Nam Ha. To solve the problem of back pain, back pain, back pain. Many people have back pain. And remember to help Nam Ha in yoga. The health of life is breath. Take care of it, take care of it, make it full of life. Send love energy to it by turning on your phone. Practice with Nam Ha every day. And right after the first exercise, we will feel very light and happy. And when it works like that, don't forget to practice this song every day with Nam Ha. If you can, you can share and support Nam Ha to make more videos. And now, let's not waste everyone's time. We will start right away. Please be here. Participate in the fun, happy and happy. First, we will kneel on two legs. Two knees are as wide as our hips. We slowly put our hands on our hips. Inhale a deep breath. Inhale slowly. Lift your body. Close your hands. Head back. Exhale. Very simple. When we go down, we touch our hips. Very easy, right? Inhale. Lift up. Head back. Remember to close your hands. Head back. Exhale. Head back. Touch your hips. Inhale. Lift up. Very good. Exhale. Head back. Very good. Let's continue. Inhale. Lift up. Exhale. Head back. Listen to your body. Do it within your ability. Inhale. Lift up. Stay here. Exhale. Inhale deeply. Five. Four. Three. Two. One. We slowly go down. Very simple, right? And now, let's face the table. Let's check our arms and legs. Open your hips. Arms and legs face the table. Back straight. Straighten your toes. Stay still. Extend your legs like this. Inhale deeply. Exhale. Slowly bend your back. Lift up your shoulders. Exhale. Pull your belly up. Lift up your upper back. Inhale. Open your back. Exhale. Pull your belly up. Lift up your upper back. Three. Inhale. Open your back. Lift up your shoulders. Exhale. Pull your belly up. Lift up your upper back. Four. Very good. Inhale. Open your back. Exhale. Pull your belly up. Lift up your upper back. Last one. Inhale. Open your back. Lift up your shoulders. Stay still. Inhale. Exhale deeply. Five. Four. Three. Two. One. Exhale slowly. Pull your belly up. Bend your back. Lift up your upper back. Stay still. Inhale deeply. Five. Four. Three. Two. One. Very good. This is a very good posture for our back. Now we slowly raise our right hand to the side. The left hand lowers our shoulder. Then we slowly raise our left hand to the back. Lift up your right thigh. Open your shoulder. Stay still. Inhale. Exhale deeply. Five. Four. Very good. Three. Two. One. Very good. Slowly raise your left hand to the front. Pull your right hand to the table. Stay still. Keep changing sides. Very good. Now we slowly raise our left hand to the side. The right hand lowers our shoulder. Lower your head. Raise your right hand to the back. Lift up your left thigh. Open your shoulder. Stay still. Inhale. Exhale deeply. Five. Four. Three. Two. One. Very good. Change your position. How do you feel? Very good, right? Very good. Now we will step our right foot to the back. Continue. Step your left foot to the back. Lift up your shoulder. Straighten your back. Straighten your head. Stay still. Inhale. Exhale deeply. Five. Four. Three. Two. One. Very good. Slowly lower your head. Lower your head. Hold your chest. Stay still. Now we slowly lower our legs. Lift up our body. Stay still. Inhale. Exhale deeply. Remember, in this position, our hands are close to our body. Our hands are close to our body. Relax your shoulder. Lift up your head. Stay still. Inhale. Five. Four. Three. Very good. Two. One. Slowly lift up your hip. In this position, pay attention to your hip. Lift up your hip as high as you can. Try to touch the floor with your feet. Head, arms and shoulders lie on a straight line. It's the best. Hold here. Inhale. Very well. Very good. Inhale deeply. Inhale slowly. Lift up your right leg. Exhale. Step your right leg in between your hands. Like this. Extend your left leg to the back. Keep your back straight. Hold here. Inhale deeply. Five. Exhale. This is the bow position. If you're a good person, you can lift your arms up. Hold your arms like this. Then, tilt your head to the back. Hold here. Inhale. Exhale. Five. Four. Three. Two. One. Very good. If you can't do this, you can hold here. Inhale. Five. Exhale. Now, we're going to turn our right leg to the opposite position. We can lift our feet up and down and relax here. Or we can hold in the opposite position. Now, we slowly inhale deeply. Inhale. Lift up your left leg. Then, exhale. Step your left leg in between your hands. Extend your right leg to the back. Hold here. Inhale. Back straight. Five. Exhale. If you're a good person, you can lift your arms up. Lift your head up. Hold here. Tilt your head to the back. Hold here. Five. Exhale. Five. Four. Three. Two. One. Very good. How do you feel? Very good, right? Very good. Now, we're going to pull our leg back to the plank position. Hold here. Hold here, ladies. Lift up your shoulder. Pull your belly. Look straight ahead. Inhale deeply. Five. Four. Three. Two. One. Very good. Slowly lie down. Lie down, ladies. Check your back straight. Extend your legs to the back. Extend your arms to the front. Inhale deeply. Exhale. Extend your arms and legs. It feels like you want to extend your life. Close your arms. Exhale. Very good. The second time. Inhale. Lift up. Very good. Exhale. This movement is very good. Let's continue. Inhale. Lift up. Exhale. Try a little harder. Inhale. Lift up. Extend your legs. Exhale. The last time. Inhale. Lift up. Hold here. Extend your legs. Inhale. Exhale. Five. Four. Three. Very good. Two. One. Slowly lie down. We can put our hands on each other. Check your V-shape. Put your toes outwards. Put your head on your ears. Inhale deeply. Exhale deeply. Inhale. Roll your belly. Exhale. Roll your belly. Feel the rolling of your belly. From the back to the front. Now, slowly lie down. Very good. Lie down like this. Then, slowly lie down. So you won't get hurt. Slowly, close your legs. Put your hips as close as possible. Open your hips. Remember that during this exercise, your legs are parallel to your hips. Put your hands on your hips. Touch the floor like this. Inhale deeply. Exhale. Slowly lift up your hips. Very good. Exhale. Try to lift up your hips a little bit. Inhale. Lift up. Very good. Exhale. Lie down. This is the third time. Inhale. Lift up. Try to lift up. Lift up. Don't lift up. Exhale. Lie down. This is the fourth time. Inhale. Lift up. Exhale. Lie down. This is the fifth time. Inhale. Lift up. Hold it here. Inhale. Inhale deeply. Remember to exhale. If you're better than me, you can put your hands on your hips like this. Hold it here. Inhale. Inhale deeply. Five. Four. Three. Two. One. Very good. Slowly lower your hips. Now, slowly lift up your legs. Open them up. Hold your feet like this. Is it easy? Check if your back is straight. Slowly tilt to the left. Tilt to the right. Feel your back. This is the position of a happy child. Be happy and joyful in this position. Remember to use your hands. Put your feet down. Feel that your hip joint is opening up. Five. Four. Three. Interesting, right? Two. Very good. One. Very good. Now, put your hands on your hips. Bend down. Check if your back is straight. Lift up your legs. Slowly tilt to the left. Look at your right hand. Tilt to the right. Look at your left hand. Continue. Left. Right. Very good. Left. Right. Very good. Left. Very easy. Right. Very good. Left. Right. Very good. Last time. Stay here. Breathe in. Five. Four. Three. Very good. Two. One. Very good. Continue. To the right. Tilt your head. Keep your left hand here. Breathe in. Five. Four. Three. Two. One. Very good. Now, put your hands under your knees. Lift up your legs. Shake your back. Massage your back. Feel it. Lift up your legs. Ten. Nine. Very easy, but very good. Eight. Seven. Six. Five. Four. Three. Lift up your legs. Two. Very good. One. Lie down. Now, put your hands under your knees. Hug your knees. Shake to the right. To the left. Massage your back. Five. Four. Three. Two. One. Five. Four. Three. Two. One. Very good. There's only one last move left. It's still this move. Breathe in deeply. Breathe in. Slowly. Lift your head up. Try to touch your knees. Keep it here. Breathe in. Five deep breaths. Five. Four. Three. Two. One. Very good. Let's slowly let go. All of the tension in your back is gone. Let's lie down. Both of our legs are V-shaped. Fingertips outwards. Both of our hands are V-shaped. Reach for your body. Rub your palms together. Check your back. Reach for your body. Rub your palms together. Check your back. Reach for your neck. Relax naturally. Let's relax deeply here. Breathe in. Round your belly. Breathe out. Lower your belly. Tell yourself. Relax. Relax deeply here. Bring your mind back to the breath. Feel your belly. Breathe in. Belly up. Breathe out. Belly down. Breathe in. Belly up. Breathe out. Belly down. Let go of your body. Let go of your mind. Let go of your breath. We can continue to sleep in this wonderful posture. Feel the energy that is regenerating, flowing in our body. I wish you all a successful practice. Nam Ha, goodbye and see you again. Goodbye. Thank you for watching Nam Ha's video. There are many more valuable videos. Please click on the screen on the left or right. See you again. Thank you.