Ngày 2 - QUAN SÁT | 30 Ngày Yoga LẤP LÁNH | Yoga By Sophie

Welcome to the second day of the 30-day yoga journey with Sophie. Today, you should focus on observing your body and mind. This yoga exercise chain will train the whole body and focus on the chest and relieve stress in the lower back. You should prepare 2 pieces of yoga bricks or 2 pairs of shoes so that we will be in a recovering state at the end of the exercise. When you are ready, let's get back to the exercise by sitting down. The sound of this exercise can be downloaded from the website yogabysophie.com Kneel 2 knees down to the floor, 2 hands with the feet in front. Inhale, stretch your arms up to the head, lower your shoulders and chest. Slowly touch the floor. Breathe out, don't touch your feet. Stretch your back muscles. Observe your breath. Observe your body. If you haven't relaxed yet, you should breathe with concentration into that object so that we can relieve stress on the object of the body. Breathe in. Breathe out. Breathe in. Observe your breath. Softly. No sound. Breathe in. Breathe out. Breathe in. Breathe out. Softly. Breathe in. Breathe out. Relax your face. Practice yoga with a clear mind. Right now, in this moment. Observe everything that is happening inside your body. 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. Exhale. Turn to the other side. Follow your breath. Close your eyes. Observe the inside of your body. Change sides. Put your right knee down. Do the same for your left knee. Put your hands down. Lift your shoulders. Straighten your back. Lift your left knee to the left wall. Push your left hip down. Align with your right hip. Just lift your knee. Bring your right knee to the back. Lift it up high. Bring your left knee down. Draw a circle with your left knee. Feel your left hip. Push it back. Align with your right hip. Lock your hip. Align your hip to your body. Feel your left hip. Open your elbow. Focus on your left knee. Repeat it. Change your sides. Rotate your left thigh. If your shoulder is short, press your hand down on your hip. Lift your shoulder, push your chest down, straighten your back. Keep your legs parallel to each other. Place your left knee on the ground. Inhale, open your chest, look up, and pose like a cow. Very good. Breathe out, touch your belly button. Inhale, lift your right knee up. Inhale, open your chest, look up, and pose like a cow. Breathe out, touch your belly button with your right knee. Step your right foot out of your palm. Place your right foot in a straight position. Open your chest, look up, and pose like a cow. Now, to have some space for your arms and shoulders, inside your right foot, stick your right toe out. Place your right foot on a 45-degree angle. Open your right knee to the right wall. Bring your right hip to the side. Bring your two hips to the front. Push your left hip forward a little bit, so that you can stretch your muscles and your hips. This will reduce back pain as we sit a lot. Inhale, lift your shoulders up. Inhale, open your chest. Breathe out, lift your chest to the front. Open your right hip. Stretch your left hip. Extend your toes to the end of the row. Now, roll up your left toes. Touch your right knee to the front. On the top of your left thumb, inhale, roll up your right thumb. Bring your right shoulder back. Open your chest, open your right shoulder. Close your eyes and look at your hands. You're doing great! Now, breathe out. Parabellum position. Roll up your chest. Roll up your ribs. Now, roll up your left knee. Bend your right knee to the side. You can touch your right knee to the sky. Now, roll up your right knee. Push your right hip back. Bring your left hip forward. Or, roll up your right knee to the ground. Roll up your left knee. Push your left hip forward. Inhale, open your chest. Look straight ahead. Inhale, roll up your right knee. Now, roll up your right knee. Step your right foot back. Now, roll up your left foot. Inhale, open your chest. Roll up your left knee. Push your right hip forward. Exhale, roll up your left knee. Step your right foot back. Lean on your thigh. Hold your feet a little bit longer than your hips. Now, stretch to the side. Inhale, roll up your right knee. Exhale, bring the left knee back to the table position. Extend your left leg back a little bit. Exhale, bring the left knee back to the table position. Extend your left knee 45 degrees to the left. Exhale, bring your right knee to the table. Extend your right knee. Exhale, bring your left knee back to the table position. Extend your right knee 45 degrees to the left. Exhale, bring your right knee back to the table position. the left hand to the sky. It feels like someone is pulling your left hand up high. Clasp your left knee to your right shoulder to rotate your body deeper. Very good. Breathe out. Put your left hand on the floor. Extend your left knee. Push your hip back. Push your right hip forward. You can lift your back foot up and extend your back knee. You just bent your front knee. Put your hands on your fingertips. Open your chest. Look straight ahead. Extend your shoulder. If your back is bent like this, you just need to bend your knee backward. That's right. Lift your back foot up. Sit down. Extend your chest. Extend your shoulder. Push your chest down. Push your belly down. If your back is straight, push your belly down. Extend your neck. Very good. Now, let's do the same with the left knee. Put your left foot on the floor. This time, sit in your sitting position. Let's stay here for a while. It's also a good way to reduce back pain. Look at your chest. It's very yellow. Lift your chest up. Extend your shoulder. Straighten your knees. Put your feet up. Take a deep breath. Very good. Exhale. Push your face up or put your knees down to rest. The exercise is about to end. Let's get back to the exercise. Inhale. Lift your right foot up. Exhale. Take a deep breath. Lift your right foot up. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. Take a deep breath. Exhale. 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