Bài 8: Yoga kéo giãn trị liệu nhức mỏi xương khớp - tập thể lực đốt mỡ bụng | Yoga Trị Liệu Cô Thủy

Namaste, it's a pleasure to see you again in this video. And do you know that it's 5am now and I woke up to practice yoga and film a video for you. And I hope that you will wake up early to practice for yourself. Our exercise today will include two topics. The first topic will help us stretch the whole body, prevent muscle aches, back pain, back pain, and pain in the cervical vertebrae. The second topic will help you train to increase your strength, focus on burning fat in the two sides of the abdomen and the abdomen for us. Because a lot of women, although they may not be fat, but they still have a big belly, right? So today's exercise will help us, help us get rid of the fat from the body, as well as help us feel stronger in the second round. Now, I hope that when you practice this clip, you find it interesting and valuable to everyone. Then please share this clip on your wall on Facebook to send to everyone to practice, okay? And don't forget to click the subscribe button to practice with me every day. Subscribe to the channel and click the notification bell. And if you find that practicing yoga at home is too difficult for you, you don't have the energy or you don't know how yoga suits you, you can inbox Thuy directly. Thuy will guide you. Now, let's start practicing. Open both hands firmly in front of the chest. Inhale deeply. Namaste. Okay. Let's move to the next level. Let's move our right leg. Right leg is open. Let's bend the knee. Straighten your back. Bend your hip to the sides. Let's sit firmly on the floor. Bend the knee. Let's move to the next level. Inhale deeply. Straighten your back. Inhale deeply. Stretch. Let's stretch. Stretch your right leg. Exhale. Stretch. Open your left hand firmly. Straighten your back. Inhale. Let's rotate our left hand. Let's bring it up. Inhale. Open your back. Exhale. Let's rotate our right hand. Namaste. Open your back. Exhale. Inhale deeply. Open your back. Look up. Namaste. Look up. Exhale. Inhale deeply. That's right. Open your left hand. Look up. Exhale. Inhale deeply. Let's bring it up. That's right. Let's bring our right hand behind our back. Put your left hand on your right thigh. Inhale deeply. Exhale. Pull your head to the left. Push your right shoulder down. Inhale deeply. Hold it here. Exhale. Inhale deeply. Exhale. That's right. Inhale deeply. Exhale. Pull your right shoulder down. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. That's right. Please put your hands forward. Put your hands forward. Inhale deeply. Exhale. Push your left shoulder down. That's right. Push your left shoulder down. That's right. Push your left shoulder down. Look up. Inhale deeply. Exhale. Push your left shoulder down. That's right. Inhale deeply. Exhale. Inhale deeply. Push your left shoulder down. Inhale deeply. Exhale. Inhale deeply. Exhale. Lower your shoulders. Inhale deeply. Exhale. Inhale deeply. Straighten your right arm. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. That's right. Inhale deeply. Raise your arms. Raise your arms high. Close your right leg. We have opened our legs. Now we close our legs. Inhale deeply. Push your left shoulder down. That's right. Inhale deeply. Exhale. Don't bend your head. Keep your back straight. Inhale deeply. Exhale. Inhale deeply. Exhale. That's right. Now your left arm. this arm will be on the outside of your right leg. That's right. Inhale deeply. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. Inhale deeply. Exhale deeply. last time. Inhale deeply. Exhale deeply. All right, let's pull our arms back, continue to sit, we always close the right foot and help me close the right foot in, then I push my left hand up, it hurts so much, I spread it all the way to the back, breathe out, we stretch out, I follow the right foot, pull out my right hand, right hand to the left, pull out, stretch from the waist to the shoulder, breathe out, exhale, breathe out, pull your stomach back, breathe out, breathe out, breathe out, breathe out, all right, let's continue to bring it back, help me bring it back, continue to fold down, right, exhale, push down, push down, right, breathe out, breathe in, breathe out, continue to exhale, we fix our butt on the floor, don't lift your butt up, breathe out, all right, let's put our hands back, help me, then do the same, we open our left foot, open your left foot, help me, open it, open it, breathe in, we open our hands up, breathe out, stretch out, follow the left foot, let me sit on my knees, then breathe in, we open our right hand behind, breathe out, we go down, bring it back first, round 2, breathe in, open it, breathe out, go down, bring it back first, round 3, breathe in, open it, breathe out, round 4, breathe in, open it, breathe out, last time, breathe in, open it, breathe out, all right, breathe in, we open up, breathe out, our left hand goes around the back of the hip, put your right hand on your left hip, breathe in, breathe out, we pull our right shoulder, pull the neck to the right, then consciousness to the left shoulder, point the left shoulder down, point down and push the left shoulder back, stay here, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, last time, breathe in, continue to think about the left neck being tense, breathe out, then open the hip, breathe in, we close the left leg a little bit, breathe out, lengthen the left leg, help me, that's right, pull the whole body down, breathe in, breathe in, kneel down, clap your hands, twice, breathe in, breathe out, clap your hands, don't bow your heads, sisters, breathe in, breathe out, take a breath, we stretch our body forward, push our knees down, breathe in, breathe out, continue to breathe in, look up, breathe out, that's right, put your hands down, push your back down, then we put our left hand to the right, take your left hand to your right hand, pull the long rope out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, we stretch up, help me, stretch your arms up, don't worry, put your arms behind your head, breathe out, we pull the rope with our left arm, our right arm, breathe in, breathe out, continue to breathe in, stretch the whole class, breathe out, continue to breathe in, stretch, breathe out, then we take it to the front, close your left leg, sit up straight, then we continue to stretch forward, breathe in, breathe out, fold forward, that's right, twice, breathe in, breathe out, three times, breathe in, I practice breathing all over the class, breathe out, breathe out, we press down, four times, breathe in, breathe out, five times, breathe in, breathe out, six times, breathe in, then we pull it back, help me, ok, we rotate our neck all over the class, keep your head there, rotate your neck, breathe evenly, then we turn around, turn around, breathe in, breathe out, breathe in, breathe out, breathe in, Ms. Hoa Tran can go with the small team and go slowly, breathe out, last time, breathe out, turn your back straight up, help me, then we stand up all the time, turn your body up, we stand up, our legs are as wide as Hong's, our legs are as wide as Hong's, then breathe in, we push the hip back, that's right, push the hip, push the hip down like this, push the hip, Hong, breathe out, then we push our back straight up, push the arm back, push the chest up, pull the belly back, pull the arm, breathe out, hip back, we fold forward, but our back is pushed all the way back, head down, breathe out, that's right, breathe in, push the hip up, push the hip down, push the arm back, that's right, breathe in, breathe out, push the hip down, last time, breathe in, push the hip down, breathe out, turn your back straight up, help me, this time we open our legs wider, our legs are wider than Hong's, our legs are 45 degrees, that's right, pull the belly back, breathe in, pull the belly back, breathe out, that's right, let's practice quickly, pull the belly back, if you don't know how to pull the belly back, we breathe out, like you breathe out, then hold the belly, then we put our hands on our knees, push your butt forward, push your butt forward, that's right, push it back, straight back, straight back, don't bend your bottom, pull your belly in, keep it, then breathe in, breathe out, that's right, breathe in, breathe out, push your left shoulder down, push it, that's right, exhale, breathe in, breathe out, continue, we pull the belly in, push the knee down, push your butt forward, open your knees, and then we slide to the right, one, to the left, two, right, left, right, left, right, left, right, left, right, left, that's right, breathe in, breathe in, then breathe in, straighten your back, straighten your knees, the whole time, exhale, that's right, breathe out, knees together, put your hands down, hold your chest, that's right, two times, breathe in, that's right, hands behind, hands in front of your chest, knees together, breathe out, three times, breathe in, straighten your back, that's right, breathe in, hands in front of your chest, breathe out, four times, continue, straighten your back, that's right, push your arms down, breathe in, knees together, five times, straighten your back, that's right, hands all over the floor, breathe in, knees together, open your knees to the sides, continue to hold here, five, four, three, two, one, then put your hands down, then take your body to the left, open, stretch your right leg all over the floor, okay, then we switch sides, to the right, help me, open your left body, continue to the right, to the left, that's right, Ms. Thanh, that's right, put your hands down, Ms. Thanh Hang, continue to the right, that's right, hold up, then to the left, help me, okay, to the right, okay, then we turn our body to the left like this, help me, that's right, push in, open your arms, stretch your arms behind your head, that's right, breathe out gently, put your hands down, straighten your back, we fold our body to the left, to the left, breathe out, press down, that's right, continue to breathe in, we lower our knees down, lower our right knee down, okay, Mr. Le, it's easy, it's not difficult, Ms. Le, that's right, push your arms behind your head, straighten your back, open your chest, breathe in, breathe out, okay, push your right knee up, fold your body to the left, breathe out, if you're good, we'll straighten our left leg and fold our body to the left, if we can't do it, we'll just fold it back, okay, three times, breathe in, lower your back knee down, raise your arms up, stretch your arms behind your head, breathe out, put your hands down, push your left knee up, fold your body to the left, breathe out, continue to breathe in, raise your arms up, stretch your arms behind your head, breathe out, fold your body to the left, last time, breathe in, raise your arms up, breathe out, straighten your knees up, breathe in, continue to hold here, breathe in, breathe out, breathe in, straighten your legs, breathe out, breathe in, breathe out, breathe in, breathe out, okay, turn your body to the right, turn your body to the right, lower your left knee down, raise your arms up, push your arms behind your head, tighten your abs, lower your arms down, raise your knees up, fold your body to the right, breathe out, fold your arms back, breathe in, raise your arms up, push your arms behind your head, straighten your knees down, fold your body down, continue to fold your body down, raise your arms up, breathe in, straighten your knees down, breathe out, last time, breathe in, straighten your knees down, last time, raise your arms up, breathe in, open your chest, breathe out, fold your body down, breathe in, fold your arms back, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, okay, please step your right foot back and straighten your body, pull your belly back, pull it deep, breathe out, straighten your arms, turn your arms inside to the outside, tighten your abs, hold it for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, breathe gently, lie on your back, lie on your stomach, if you feel good, you can do this posture, lie on your stomach, then put your feet together, put your hands behind your back, then we breathe in, we lift our legs up, lift the thigh up, okay, then our hands swing to the body, lift up, breathe in, breathe out, let's go back to the starting position, the second time, lift up, lift your legs, swing your arms up, breathe out, the third time, breathe in, check your breathing, stop, breathe out, the fourth time, breathe in, swing your arms up, sit down, breathe out, the last time, breathe in, swing your arms up, sit down, swing your arms up, stand up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, the last time, breathe in, breathe out, okay, put your hands next to your back, let's go back to the dog's position, okay, from the dog's position, we will swing our knees, let's go deeper, that's right, right knee, left knee, round 2, round 3, round 4, round 5, round 6, round 7, round 8, round 9, round 10, round 11, round 13, round 14, round 15, round 16, round 17, round 18, let's go deeper, breathe in, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, okay, let's go back to the plank position, put your elbow down to the plank position, let's go deeper, lower your hip, raise your shoulder, pull your belly in, that's right, pull it in, 10, 9, 8, 7, 6, 5 4 3 2 5 more seconds 5 4 3 That's right, try harder 2 and 1 Breathe out Now let's sit on your feet Sit on your feet On your feet Breathe in Breathe out Breathe in Breathe out Alright, move your feet forward Let's kneel like this Then turn your shoulders Turn your shoulders back Your hands will be about 20cm apart We will put one of our hands in there Then press your shoulders Push your chest up Are you ok? Let's start Inhale and exhale Inhale Exhale Let's go down Exhale Breathe out Let's start Inhale Exhale Inhale Breathe out Inhale Exhale Let's do 10 11 12 13 Extend your belly 14 15 Push up with your abdominal muscle 16 17 18 on the sides 19 20 21 10 more 22 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, keep it going, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 32, 10, breathe in, 10, breathe out, okay, bend your knees, straighten your knees, bend your knees, pull your belly back, breathe out, pull deeper, keep it, 10, 9, 8, lower your hips, lift your shoulders up, 5, 4, that's right, come on, 3, 2, 1, that's right, let's turn to the left, continue, when you feel weak, lower your knees and practice, okay? Start, pull your belly back, breathe in, open your arms, breathe out, 2nd time, breathe in, breathe out, 3rd time, breathe in, 4th time, breathe in, breathe out, breathe in, 6 breaths, breathe in, 7 breaths, breathe in, 8 breaths, breathe in, 9 breaths, breathe in, 10 breaths, and breathe out, come back, hold for 10 seconds, pull your belly back, 10, 9, more, 8, 7, 6, 5, 4, 3, 2, 1, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, kneel down, breathe in, breathe out, open your arms, push the air down your shoulders, let your arms run, feel your arms open, breathe in, use the air to release the tiredness, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, 10 times, move your legs, put your left hand down, but don't lie down, your body is slightly bent, we will lie down, then push forward your right foot, pull, breathe out, push, breathe in, do you get it? breathe in, breathe out, breathe in, breathe out, breathe in, hit 5, hit 6, hit 7, hit 8, hit 9, hit 10, hit 1, hit 2, hit 3, hit 4, hit 5, hit 6, hit 7, hit 8, hit 9, hit 10, hit 3, hit 4, hit 5, hit 6, hit 7, hit 8, hit 9, hit 10, hit I'm late Huh? Jean Collin, huh? Muy nudo, you know, huh? Muymot now, huh? No way. Hi. No way. Huh? No, no, huh? Muay bah Huh? Muay bone, huh? Muay lam, huh? Muay-sao, huh? Muay-bai Huh? Muay-baam Huh? Muay-chi Huh? Hi, Muay Huh? Okay. Alright, same as before. Let's switch sides. Switch sides. Alright, lower your right arm. Lift your right shoulder up. Don't let it drop like this. Lift it up. Okay. Let's start again. Inhale. Exhale. There. 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. hit 6, hit 7, hit 8, hit 9, hit 10, hit 1, hit 2, hit 3, hit 4, hit 5, hit 6, hit 7, hit 9, hit 8, hit 9, hit 10, hit 1, hit 2, hit 3, hit 4, hit 5, hit 6, hit 7, hit 8, hit 9, hit 10, hit 4, ok, please lie down and help me, breathe evenly, continue to breathe in, breathe out, breathe in, breathe out, breathe out, breathe in, breathe out breathe in, breathe out, use this abdomen, breathe out, don't have strong arms and legs to get the power, breathe out, 3, breathe out, 4, breathe out, 5, breathe out, 6, breathe out, 7, breathe in, breathe out, 8, breathe out, 9, breathe out Ok, let's go down. We have to feel the pain in the whole body. Breathe out. Breathe in. Keep breathing. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Now, let's do the other side. Remember, don't use your arms and legs to lift your body up. Use your abs to lift your body up. You don't have to lift your body up high, but you have to feel that you are using your abs. When you finish 20 reps, your abs will hurt a lot. The same goes for your neck. Don't try to press your neck to lift your body up. Lift your body up with your shoulders. Your neck is lifted up with your shoulders, not with your abs. Ok, let's go. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. 47. 46. 47. 46. 47. 48. 500. his so far oh no he's so oh no he's so oh no right I'm oh so it's I don't know how to do it I don't know how to do it I don't how to do I don't how to it I don't know how to do it so I don't know do it right oh no oh 5, 6, 7, 8, 9, 10, 10, 9, 8, 7, 6, 5, 4, that's right, 3, 2, 1, ok. Ok, let's switch sides. Turn around and switch sides. Or we can lie down and switch sides all the time. Ok, left foot, that's right, try your best, try your best, try your best. Ok, continue. This is when we are impacting on the two sides of our hips. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, ok. Let's take a deep breath. Breathe in, breathe out, breathe in, breathe out. Ok, let's take a deep breath. Oh, I forgot, let's do one more set. Ok, let's start. Breathe in, breathe out, that's right, 3, 4, don't let your body tilt. Lie down, we are lying down. 6, 7, 8, 9, 10, 11, that's right, 12, try your best, 13, 14, 15, 16, 17, 18, 19, 20. Ok, lie down, please. Ok, let's do the bridge. 20 times the bridge. If you don't know how to do the bridge, you can watch me do it first. 1, 2, then we do it. Knees and toes touch the longest fingers. Put your hands down. Hold it close to your neck. Pull your belly back. When you lift it up, it feels extremely light. Ok, start to pull your belly back. Breathe out, pull your belly back. Ok, lift it up. Breathe in, 2, breathe out, hold it. Breathe in, 4, breathe out, lie down, breathe in, 6, lift your butt up. If you have back pain, just walk straight, if you don't have back pain, lift your butt up. Tighten your abs. Breathe in, 8, breathe out, 9, don't let your butt touch the floor. Breathe in, 10, down to 2 and 3. 11, 12, 13, pull your belly back. 14, 15, 16, 17, 18, 19, 10 more, 20, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, hold it there. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 10 more. 1, lift it up, 2, 3, 4, 5, 6, 7, 8, 9, 10, keep going. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, breathe down. Hold your knees together, breathe in, lift your butt up, breathe out. 3, breathe in, lift, breathe out. 4, breathe in, lift, breathe out. Breathe in, breathe out, breathe in, breathe out. Breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out. Hold it here, pull it back and hold it here. Keep going 5 times in a row. Breathe in, breathe out. We open the nostrils and release the air in there. Breathe in, breathe out. 3 times, breathe in, breathe out. 4 times, breathe in, breathe out. It feels like I'm opening a pressure valve. Breathe in, breathe out. 6 times, breathe in, breathe out. 7 times, breathe in, breathe out. 8 times, breathe in, breathe out. Turn your knees to the side. Turn your body to the other side. I'm turning my back. Open your feet and breathe in. Look at my eyes. 2nd time, breathe in. 3rd time, breathe in. Open your eyes and sit up. Sit up straight. Congratulations! You have watched the video about yoga with Ms. Thuy. To not miss the next videos, please click the subscribe button in the middle of the screen. Or you can watch other videos on the left or right of the screen. Now, goodbye and see you in the next videos.