Bài 45: Yoga trị liệu đau lưng giữa - mềm lưng hiệu quả mỗi ngày | Yoga Trị Liệu Cô Thủy

Let's start with the swimming part. Hands in front of your chest. Inhale and exhale. Exhale. Namaste. Now, let's stand up and help me. Stand up to make it less cold. The ladies outside told me it's cold today. Why is it cold? Okay. Now, let's stand up. Spread your legs like this. That's right. Spread your legs like this. Inhale and exhale. Okay. Put your hands behind your head. Inhale and exhale. Breathe out. Let's spread our legs. Follow your right leg. Put your chest down. Your shoulders should be as high as your hips. That's right. Put your back down. Put your elbows in the middle of your back. Put your hair down. Let's keep our chest down, Hana. This time your shoulders should be as low as your hips. That's right. Put your back down. Exhale and tuck your chin to your leg. Put your elbows behind your head. Hands pull your chest down. Tuck your arms behind your head with your right leg. Inhale and let the air out. Inhale and exhale. Let's stretch out the left leg. Keep the stretch out. A straight arm with a shoulder is better. My bum is straight and my shoulder is feminine. Tuck your bum to your body. Exhale and tuck back in. Right, and back. Inhale, and exhale. Exhale, and bend forward. Shoulders are parallel to the floor. Right, and bring your back down. Exhale, and bring your arms back. Bring them back. That's right, bring them down. Bring your legs down. Pull, and bend your back. Exhale. Inhale, and exhale. Right, and repeat 2 times. Exhale, and bend forward. That's right, bring your legs down. One more time. Inhale, and keep your stomach out. Alright, push your legs toward. Exhale, and thrust your arm backward. Exhale, and one more. Alright, 2 steps again. Exhale, stretch your arms forward... That's right, bring them back. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Okay, now we're going to put our left hand all the way down Put your left hand all the way down Now we're going to make our right hand look like we're pulling the grass Hips out, pull your right hand up Pull, that's right, like a bow, that's right Pull, pull, like a bow, that's right Lift your elbow up, bend your elbow Don't do it like a bow, like a bow Pull, that's right, like a bow, like a bow Pull, lift up, lift up Look up, pull, breathe 2nd time, pull That's right, pull, that's right, pull, like a bow Lift up, breathe 3rd time, keep pulling, breathe That's right, pull up Okay, breathe 4th time, keep pulling That's right, breathe That's right, 5th time, keep pulling, breathe That's right, pull up Okay, breathe Switch sides, switch sides for me Okay, left hand, keep pulling Breathe 2nd time, keep pulling, breathe Okay, breathe 3rd time, keep pulling, breathe Okay, breathe 4th time, keep pulling That's right, keep pulling 5th time, keep pulling, pull up Okay, let's do it again Again Breathe down for me Okay Okay, let's straighten our arms Straighten up Okay, after that, let's stretch our legs Again When you stretch your legs Stretch your legs for me again Breathe down Okay, let's switch sides Right knee, pull up Pull your belly back When your knee seems to go down Lower your hip Open up your right knee Your head should follow your toes Or the floor Pull your belly back We feel that when we stand in the military posture It's very firm And light Okay, let's stretch our legs And then, breathe in And open up your arms That's right, open up your arms Breathe out, meet your body in front of you 45 degrees Pull your belly back That's right, meet your body in front of you 45 degrees That's right, 2nd time, open up your arms Breathe out, meet your body in front of you 45 degrees Focus on breathing 3rd time, keep breathing in 4th time, open up your arms Breathe out, meet your body in front of you 4th time, keep breathing in 5th time, open up your arms Breathe out, meet your body in front of you 5th time, open up your arms Breathe out, meet your body in front of you 5th time, open up your arms Breathe out, meet your body in front of you 5th time, open up your arms Breathe out, meet your body in front of you 5th time, open up your arms Right, breathe in, exhale, fold. That's right, try to go up. Breathe in 10 times, fold up. That's right, breathe in, exhale, fold down. Alright, hold it here for me. 5, 4, 3, 2, 1. Alright, let's put our hands down again. Alright, lower your heels all the way down. Alright, after that, breathe in. Now, open your arms like this. Press your arms against your chest. That's right. Breathe out. Bring your left hand to the back. There, open your left hand to the back. That's right. After that, breathe in. Bring it back. After that, let's go back to the starting position. My right hand is down here. My left hand is like this. Help me. That's right. After that, breathe in. Push your arms up. Hold your arms. Focus on holding your arms. Don't hold your neck too much. Hold your arms up. That's right. Breathe out. Push your knees straight up. Push your knees down. Help me. That's right. Push your knees down. That's right. Very good. That's right. Push your knees down. Let's do it again. Breathe in. Breathe in deeply. That's right. Keep working on it. Repeat it three times. Breathe in deeply. That's right. Breathe in deeply. That's right. the right hand down. Good. Open your left hand. Inhale and open your left hand up. Good. Open your left hand up. Inhale. Good. Exhale. Gently lower your left hand down. Next, bend your back knee. Good. Straighten your back knee. The front knee is still bent. Inhale. Open your left hand up. Open it up. Exhale. Lower it down. Now, put your right hand inside. Straighten your back knee. Lower your back knee down. Inhale. Open your left hand up. Lower your back knee down. Straighten your right knee. Push your lower hip forward. Open your upper hip backward. Push your lower hip forward. Straighten your back knee. Inhale. Exhale. Turn your left hand behind your back. Do this again. Hold it here. 5 4 3 2 1 Exhale. Lower your left hand down. Good. Straighten your back knee. Hold it straight up. Stay straight up. Close your leg. Close your leg up. Try to squeeze your buttock. Lower your butt down. Keep it straight. 10 10, 9, 8, 7, 6, 5, Breathe in, breathe out 2, 1, hold for 10 seconds 10, 9, 8, Very light on the shoulders 7, 6, 5, 4, That's right, a little bit more 3, 2, and 1 OK, 8 points Put your feet forward Put your knees in the middle of your shoulders Inhale, come back up Turn your shoulders up Breathe in Push your butt up Exhale Breathe out Inhale, lift your left leg up That's right, lift it up Breathe out, step your left leg back Hold for 2 seconds That's right, 9.1 Inhale, open your arms up Open your left knee up Lower your hip Push your butt up Exhale Inhale Feel very light and stable in this position That's right Inhale, open your arms up That's right Inhale Open your arms up Inhale Exhale Inhale Exhale Let your shoulders go. 6th time, inhale. Exhale. Who said we can't count? 7th time, inhale. Exhale. 8th time, inhale deeply. The last time. Exhale. Keep it here. 5, 4, 3, 2, 1. Now lower your hips. Right. Inhale. Open your chest. Right. Open your chest. Inhale. Right. Don't push your back. Open your chest. Right. Exhale. Right. Exhale. Right. Inhale. Open your chest. Right hand down. Left hand up. Inhale. Right. Inhale. Lower your hips. Exhale. Right. Inhale. Open your chest. Right. Inhale. I can't breathe through my hands anymore, I can only breathe out. Breathe in, breathe out. Repeat 3 times. Inhale and exhale. I'm exhausted. Breathe in, breathe out. Breathe in. Put your right hand down. Sorry, put your left hand down. Inhale and exhale. Exhale. Breathe in and exhale. Inhale and exhale. Put your left hand inside. Straighten your back knee. That's right. Put your heel down. Straighten your front knee. Put your heel down. Inhale. Straighten your right hand. Exhale. Repeat 3 times. Inhale. Exhale. Inhale. Exhale. 3. Same as the previous action, scoot your left foot forward. Focus on your side. Ciongよ- Cion yo- Cionよ- 10, 9, 8, 7, 6, 5, 4, 5, 4, 3, 2, 1, continue. 10, who has a sore wrist can still resist because the force is not much on the wrist if we control the abdomen well. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Let me down. Let's continue. Rotate in a straight line. Rotate in a straight line for me. That's right. Rotate. Rotate in a straight line, Van Le. Hold the stone for me. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Hold the stone for me. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Step your right foot back. That's right. Step your right foot back. Rotate. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Let's go. 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38,39, 40, Breathe in, breathe out. If you can't breathe out, push your body down. Breathe in, breathe out. Keep breathing in. Breathe out, push down. Breathe in, breathe out. Keep it here. 5, 4, 3, 2, 1. OK. Keep breathing in. Fold your legs. Turn your neck to the left. Straighten your back. Breathe in. Open your arms. Turn your body to the left. Put your hands down. Move. Fold your body down. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. OK. Straighten your right leg. Open your arms. Turn your body to the front. Breathe out. Stretch your right leg. Push your body down. Push your shoulder forward. Breathe in. Turn your left arm to the left. Breathe out. 2nd round. 3rd round. 4th round. 5th round. 1st round. 2nd round. 3rd round. 4th round. 5th round. Open your arms. Straighten your back. Breathe in. Open your arms. Put your right arm to the front. Stretch your left arm. Breathe in. Breathe out. Orion paws up. Breathe in. Stretch out. Breathe out. Stretch your arms to the front. Without contracting your back. Open your eyes. Stretch your abs. Stretch it out. Open your arms to the front. Breathe in. Open your arms. 4th round. Straighten your back. Okay, now we're going to open both of our legs and straighten our back. Open both of our legs. Okay. Recording in progress. Open all of your muscles. Okay. Open all of your muscles. Straighten your back. Okay. Turn your toes back. Okay. Now we're going to put our hands down. Open. Put your hands down. Some of you can do it straight, it's quite simple. But some of you may feel it's too tight. Put your hands down. Breathe in. Breathe. Every time you breathe out, put your hands down. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Okay. Now we're going to put our hands together. Put our hands together. That's right. Like this. That's right. Like this. Keep going. We're going to bend our knees. Bend your knees. That's right. Keep breathing. Breathe in. Focus on your exhale. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Okay. Put your hands down. Now we're going to bend our knees. Bend your knees. Keep putting your hands down. Put your hands down. Bend your knees. Put your hands forward like this. That's right. Put your hands down. Lower your shoulders. That's right. Keep going. Lower your shoulders. Breathe out. Okay. Let's do it again. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Keep going. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Put your hands under your knees. That's right. Put your hands under your knees. Open your arms. Put your hands under your knees. Keep going. Now we're going to push our heels forward. That's right. Push your heels forward. Your knees should be straight. Some of you can do it, some of you can't. If you can do it, you'll be a turtle. If you can't, you'll be a lizard. That's right. Very good. Keep going. Lower your shoulders. That's right. Lower your shoulders. Keep going. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Now, gently pull your hands up from your knees. Now, we're going to do the opposite side. Put your right foot on top. Turn around a little. Clutch your knees a little closer together. Hands on your knees. Breathe in. Breathe out. Keep on breathing out. Breathe in. Breathe out. but now he's so about Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Toe Exhale, straight back And breathe out We turn back Continue Straight back Hands on the heels Straight back to the body Exhale Please don't sit on your feet Take a question. It's over. Oh, don't talk. How's that? Okay. Look at me. Okay. Cool. thở thở thở thở... thở thở thở thở thở tổ hết sậu thẳng lưng lên và thở ra Rồi, mựng lớp chúng ta về con cá nào Con cá sử dụng lớp nhé Chỉ là không có lớp thì thôi chúng ta về tư thế làm ngửa and the other side. Continue to breathe Kabbalah 4 in the dog's position. Let's put our feet in the position so that we can raise our chest. That's using one layer. If you use two layers, one layer will be on the hip and the other on the arm. We will bend our knees, We will bend our knees, but we will not bend our ankles. Start to inhale deeply. Exhale gently. Inhale deeply. Exhale gently. Inhale deeply. Start to breathe. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. Inhale deeply. Now we're going to push this layer down. Ah, push the layer down to our belly. The waist. Push the layer down to the waist for me. That's right, we push the layer down to the waist. If you feel a little pain in your back, we push it down to the buttocks to help our buttocks so that the lower back is not swollen. Alright, let's start. Focus on inhaling and exhaling. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Look to the left. Inhale. Exhale. Put your left hand on your right hand. Lie still. Inhale. Exhale. Inhale. Exhale. Do the same thing on the other side. Put your right knee on your left knee. Look to the right. Inhale. Exhale. Inhale. Put your hand on your right hand. Lie still. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Sit up straight. Lie on your back. I will do it 7 times. Lie on your back. Keep your hands together. Inhale. Exhale. 4 and 5, Hiss sound. Hong. Then sound 6 and 7. 6 is the sound. 7 is the ong, Hiss sound. Song. OK, let's do it again. Sound 1, 2, 3, 4, 5, and 6, Hiss sound. Long. Let's start 4, jump. Let's start 5, the hum, Hiss sound. Jump. Let's start 6, 7, Hiss sound. Jump. Namaste. Hi. Now, goodbye and see you in the next clips.