YOGA CHO NGƯỜI MỚI BẮT ĐẦU - Ngày 9/30 - Matxa Tiêu Hoá | 30 ngày Yoga cho người hoàn toàn mới

Today, we will start with the position of lying on the carpet, and we will fold the knees again so that our feet will touch the carpet. And gently let your knees freely touch each other. Let the force of attraction do the work, we don't need to do anything, right? Just naturally, just naturally, let the knees slowly melt down and touch each other. Smell each other, a fragrant smell, a burning smell. Then, let's adjust the position so that the whole shoulder and neck will be touched. Our carpet is really soft and super soft. Put your hands on your stomach and observe your breath. Observe your breath, you can gently use your hands to rub your stomach in the direction of the pelvis. And feel as if we are pushing the digestive system to work. As if we are dancing, sending love, sending care to our abdomen. It's not like, hey, six fingers together. Don't force them, it doesn't have to be six fingers or anything. It's not just six fingers to be happy, right? It's beautiful, but the important thing is that we are happy from the heart, from our spirit, from our love and life, right? Take a deep breath so that the whole body is connected to each part of the spine into a block full of energy, full of energy. Full of confidence, full of enthusiasm, full of love, right? Then, gradually, let's fold our legs up so that our whole leg is parallel to the hip. Let's move our feet as close as possible to our hips. We can move our body down a little bit. Is it close enough? Then, gradually, put your hands down on the floor, hands down. And let's lift all our toes up. And stretch. We fold our toes up and down, up and down. To wake up our toes, we lift up, lift up. And you can see that all of our toes are being activated and stretched. Although we are activating a little bit of the leg, but don't forget that the upper part of our head is breathing. The air is circulating and breathing deeply. Lift up, lift up, and breathe gently down. Can you see that your toes are being activated? Can you see that the tendon of your toes is relaxed and comfortable? Then, let's breathe in again. Lift your toes up, not your heels. And breathe out. Put your toes down again. Breathe in. And breathe out. This time, we will fold our toes up, not our heels. And when you fold your toes up, try to move your toes a little bit closer. If your toes can touch your hips, that's good. If not, it's okay. Even if your movement is only in this position, right? No problem at all. Be confident and love your body. Don't be discouraged. Why am I not flexible? Flexibility is not important in yoga. What's important is your spirit. And breathe a little bit more. Here, this confidence is starting. Then, let's stretch all the way up to the tip of our toes. Stretch all the way up to the base of our feet. Breathe out. Put your toes down. Breathe in. Stretch. And breathe out. Breathe in again. Put your toes up. And breathe out. Put your toes down. And this time, we will slowly breathe in. Lift your hips up. Lift your arms up. And breathe out. Breathe in. Put your arms down. Breathe in again. Lift your hips up. We are practicing to make our body stronger. And breathe out. Breathe in. Breathe out. This time, lift your hips up. Lift your arms up. Put your arms down. Don't lift them up at the same time. And as we lift our hips up, we lift our toes up to make our arms higher. And breathe out. Put your arms up. Stretch. Put your shoulders down. Breathe in. Lift your hips up. Put your toes up a little bit higher. Stretch. And breathe out. Put your hips down. Put your toes up. Breathe in. Breathe out. Put your arms up. Breathe out. That's not easy. Be proud of yourself. Because you did it. Your body is still strong enough to live a healthy life and become a healthy tree. Not a weak tree. If your tree is not strong enough, you can continue to practice. And one day, your tree will be very strong. Put your arms up. Put your shoulders down. Breathe out. Put your toes up. Put your arms up. Put your shoulders down. Breathe out. Put your arms right next to your elbow. Right next to your waist. See? Then, put your shoulders down. Put your hands on your thighs. And lift your head up. Look at the back. When you lift your head up, all the acnes will go down. Lift your head up. Lift your chest up. Just touch your butt. You can touch your head if you want. If you don't, it's okay. All the acnes will go down. Look at the back. Breathe out. Put your head down. Put your shoulders down. Then, put your heels on your thighs. It's better if you touch your toes. Right now, your heels will touch your thighs. Your head will be a little bit bent. Not too much. Just a little bit. You don't need to touch your toes. You just need to touch your knees. Okay? Let your shoulders touch your thighs. And your back will be a little bit bent to have a certain distance from your thighs. Then, breathe in. Lift your chest up. Your hands are still touching your thighs. Put your palms under your eyes. Breathe out. Lift your chest up. Do you understand this move? This move helps our legs, our hips, and our lower back not to touch the floor, but only our shoulders and legs touch the floor. We are stretching our whole body from our legs to our lower back. Breathe in again. Lift your chest up. Relax your shoulders. Breathe out. Put your hands down. Breathe in again. Breathe out. You are doing great. Relax your neck and shoulders. Put your toes under your toes. And we are rocking. We sit up, sit up, sit up. Rotate your neck. Rotate your shoulders. Rotate your head. Let's move to the cat position. Not yet. Cat position. Use all your fingers on the carpet. Breathe in deeply. Lift your body up. Breathe out gently. Bend your body down. From the beginning, breathe in between your right foot and your left hand. Breathe out. Put your right hand and left foot together. Try to balance. Lift your chest up. Breathe in. Lift your arms up. Stretch your legs. Breathe out. Bend your body down. Lift your body up. Breathe in. Breathe out. Gently touch your heart. Breathe out. Put your left hand and right foot on the carpet. We will breathe in and breathe out. Stretch your body up. Bend your body down. Breathe in. Put your right hand and left hand together. Breathe out. Touch your heart. Bend your body down. Breathe in. Breathe out. Put your hands and feet on the carpet. Bend your body up. Stretch your body up. Bend your body down. Do you know what to do? When you ride a bike, listen to the heartbeat of your shoulder. Your head will be in the middle of your arms. When you ride a bike, try to put one leg on the carpet and the other knee on the carpet. Let's do it. Combine it with breathing and feel it. Listen. Look at each other like a complete block. I think today you will feel wow, this move is very popular on bicycles now. Unlike the days before, right? And the feeling is really the whole lower back and our tendons. Let's put our right hand in the middle. Breathe in and breathe out so that your left hand touches your right knee. Look down and put your right hand on the carpet. Breathe in deeply. Put your left hand in the middle of the carpet. Breathe out. Put your right hand on your left knee. Look down and put your left hand on the carpet. Breathe in deeply. You are doing great. Put your left hand on the carpet and let your knees touch the carpet. Move your hips to the back of your feet. Relax your shoulder blades to the position I see. Gradually bring your body to the table position. Spread your legs so that your thighs are as wide as the edge of the carpet. Put your left hand in the middle of the carpet. Put your right hand on the left knee. Put your right shoulder on the carpet. Put your left hand on your spine or your hip behind your back. Breathe normally. Don't roll your shoulders. Roll your shoulders so that your shoulders touch the back of your head. You can gently massage your whole body. You can stop and massage gently. Love yourself, right? Are you tired of caring about your body? How many years have you been helping yourself? If you like it so much, let's take a deep breath. Put your hands up and breathe gently. Lift your body up. Put your left hand in the middle of the carpet. Put your left hand on the carpet. Put your left shoulder on the carpet. Take a deep breath. Put your right hand up. Relax your shoulder blades behind your back. Put your hands gently on your hips, on your lower back, on your pelvis. We can gently use our thumbs to massage our shoulders, our hips, and our lower back very comfortably. Don't forget to breathe gently. You are still a beginner. Take a deep breath. Let's take a deep breath. Put your right hand up and breathe gently. Lift your body up. Gently move your right foot out. Let your elbow move your right foot out. Move your left foot out. This is a plank position. You can use your toes to move your body up and down. If your plank position is too high or too low, let your toes touch your head. Make a straight line up and down. Gently lower your head so that your whole body is lying down. Let your hand be right below your shoulder. Rotate your shoulder. Take a deep breath. Lift your body up with tiger pose. This time, put your hands behind your back. Stretch your arms and open your shoulders. Tiger pose. Baby, lift your whole body up and down. Don't let your shoulders touch your head. Lift your body up and stretch your shoulders. Let your hips touch the ground. Your hips touch the ground. Take a deep breath. Breathe out. Gently lower your body and move your feet to the side. Move your toes to the side. Take a rest. Tiger pose. Take a deep breath. Let's do it again. Put your feet together. Put your heels on the floor. Take a deep breath. Lift your hips up. Stretch your arms. Stretch your body. I hope that you get used to this pose and get used to it. Take a deep breath. Breathe out. Lower your body. Lift your body up. Tiger pose. This time, put your hands close to your feet. Put your hands away from your feet. When you walk, always pay attention to keep your back straight. Put your hands close to your feet. Don't let your shoulders get stiff. Use your arms to push your shoulders up to keep your shoulders straight. Walk again. Put your feet together. Gently touch your knees. Shake your body. Gently breathe in. Roll your body up. Lift your toes up to the ceiling. We will go to the tiger pose. Stay still. Open your chest wide. Turn your shoulders into a big circle. Relax your arms. Go down. Slowly roll your body up. Roll your body up. Breathe in. Roll your body up. Breathe in. Roll your body up. Breathe in. Roll your body up. Slowly roll your body up. Turn your shoulders to the left. Relax your shoulders. Use your energy from your feet. Roll your body up. Use your energy from your feet to the ceiling. Don't put your chest forward or back. Roll your body up. Relax your shoulders. Breathe in. Roll your body up. Breathe in. Roll your body up. Breathe in. Roll your body up. Breathe in. Roll your body up. Breathe in. Roll your body up. Breathe in. Slowly open your legs as wide as you can. Put your hands into the air. Breathe in. Roll your body up. This is not a tiger pose. Tiger pose is simpler. You don't have to turn your legs. Just move your legs forward in a natural way. Slowly stretch your shoulders and back. Breathe in. Breathe out. Breathe in. Breathe out. Slowly breathe in. Breathe out. Slowly breathe in and out. Now turn your right foot to the front and the left foot to the front. Now we have a real tiger pose. Straighten your legs. Roll your body up. Breathe in. Roll your body up. Breathe out. Roll your body up. Breathe in. Roll your body up. Breathe out. Roll your body up. Breathe in. Roll your body up. Breathe out. Roll your body up. Breathe in. Can you see that this pose has been improved? Can you see that our tiger pose is being stretched more naturally and more comfortable? If so, please leave your comments below. Breathe in. Roll your body up. Breathe out. Relax your shoulders. This time, turn your body to the opposite direction. Turn your left foot to the front. Turn your right foot 45 degrees. Don't turn your body to the side. Turn your body to the front. Be firm and strong. Breathe in. Put your hands together. Breathe out. Roll your body up. When we roll our body up like this, it's time to adjust the contact of our feet with the carpet to make our face really straight. It's like a triangle, even though there are only two legs. Turn your body to the front. Breathe in deeply as if you are on the left side. Turn your right hand to the sky. Relax your shoulders. Your hands can touch the carpet. Don't move your shoulders. Relax your shoulders. Do it as long as you can. When you just started, you can do it for 2 seconds. You will get tired after 2 seconds. But if you have been doing it for a long time, you can do it forever. If you feel tired, you can stand up. If you can stay in the position for a long time and breathe in and out, it's a great thing. Breathe in. Breathe out. Turn your shoulders. Relax your shoulders and feet. Let's sit down. Sit down. Rocking. Relax your shoulders. Lie down. Relax. Put your feet on the carpet. Let your feet touch your chest more. Turn your body from left to right. From right to left. Relax your shoulders and feet. Straighten your legs. This is the time to connect with the breath. This is the time to connect with the breath. Thank you for accompanying Hoang Lan. Rame Maya. Namaste.