Bài 44: Yoga trị liệu đau nhức lưng trên, gù lưng - đau tức ngực khó thở | Yoga Trị Liệu Cô Thủy

Hello everyone! I'm so happy to see you again in this video. And I think today's topic will be a very important topic for you, even if you are in pain or not. It is also very important, isn't it? That is the topic that will help us avoid as well as treat the back pain. The back pain can be caused by birth pains or because we sit a lot. Or if we have shoulder pain, it will also affect our back. Or you don't have back pain, but you feel very painful in the middle of the back. The middle of the back is the area around the shirt, right? You feel very painful. Or you have short breaths, very often out of breath. For example, I climb stairs, I climb stairs, or I just run a little bit, then I start to breathe. So it will not be good for your health. So today's exercise will help us treat that part, okay? And the exercise is quite simple. You should focus on your body. Which moves close your eyes, you can close your eyes and practice to increase the effect, right? Because when we close our eyes, we will focus more. And if you haven't subscribed to the channel yet, please click the subscribe button and the notification bell next to it. So every time I upload a new video, you will receive the earliest notifications. And from there you can re-upload the video to practice gradually, okay? And if you have any questions, please comment below this clip. And if... I also invite you to join the Facebook group and the Solo group. I will interact with you more, okay? Now let's start practicing. Ah, if you want to have an exercise board without ads or a training process for yourself, you can inbox me directly, okay? I have a video chain of more than 200 videos and I have listed the numbers in there. 1, 2, 3, 4. You can inbox me and talk about this video chain, okay? Now let's start practicing. Let's sit up straight. Hands in front of the chest. Let's do 3 deep breaths together. Deep breath. Namaste. Okay. Now, let's do a deep breath with both hands. Hold your hands up to your head. Hold your hands up. Namaste. Hold your hands up. Don't look up yet. Hold your hands up. Hold it. 5, 4, 3, 2, 1. Breathe out. Left hand, right hand is the chair. Left hand, down. Help me. Okay, deep breath. Deep breath. Press your right knee down. Namaste. Open your right palm behind. Open your palm. Breathe out. We direct the palm down with the left knee. 2nd time, open your palm. Namaste. Open it. Breathe out. 3rd time, open your palm. Namaste. Look up. Breathe out. Down. Okay. Deep breath. Open your palms again. Press your palm behind your head. Breathe out. Open your right hand. Right hand, down. Left hand, behind the chair. Namaste. Deep breath. Press your left hand. Namaste. Look up. Breathe out. 2nd time, press your palm. Breathe out. 3rd time, press your palm. Breathe out. Namaste. Open your palm. Breathe out. Down. Okay. Put your hands forward. Press your palms behind your head. Deep breath. Press your palms. Open your palms. Look up. Breathe out. Look down. 2nd time, press your palms. Namaste. Open your palms. Focus on pressing your palms. Breathe out. Keep pressing your palms. Open your palms. Right. Keep holding. Okay. Breathe out. Deep breath. Open your palms. Look behind your head. Right. Press your palms. Deep breath. Open your palms. Look up. Namaste. Breathe out. Look down. Open your palms. Look up. 2nd time, breathe in. Look down. Namaste. Press your palms. Look down. Breathe out. Look down. Namaste. 3rd time, breathe in. Press your palms. Look down. Right. Hold your chest up. Hold it here. 5, 4, 3... Press your palms harder. 2, 1... Breathe out. Look down. Keep your palms up. Keep holding. 5, 4, 3, 2, 1... Sit down. Keep your palms up. Breathe in. Breathe out. Right. Let's go to the side. Put your feet together. If you are flexible, put your feet close to your hips. Put your feet close to your hips. Put your hands together. Breathe in. Breathe out. Put your hands together. Right. Put your hands together. Press down. Right. Press down. Right. Press down. Hold your chest up. Breathe out. Right. Press down. Right. Breathe out. Right. Pull your belly in. Pull your belly in to breathe out. Breathe out. Right. Let's go to the side. Extend your arms to your knees. Extend your arms. Right. Press your back down. Breathe in. Breathe out. Press down. Breathe in. Breathe out. Press down. If you are flexible, put your feet together. Breathe in. Breathe out. Press down. Right. Keep holding. 5, 4, 3, 2, 1... Okay. Put your left hand to the corner. Press your right shoulder down. Concentrate on pressing your right shoulder down. Hold it. Look to the left. 5, 4, 3, 1... 1, 2, 3, 4, 5, 6, 7, 8, 9, 10... Okay, let's continue. Put your right hand to the corner. Put your left hand to the corner. Look to the right. Keep holding. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1... Okay. Extend your arms to the side. Right. Extend your arms. Right. Extend your arms. 1, 2, 3, 4... Hold your arms. 5, 6, 7, 8, 9, 10... Okay, let's do it again. Inhale, open your arms. Sit back and relax. Inhale, open your arms. Right. Exhale, rotate your back. Do the shoulder roll. Inhale, open your arms. Right. Exhale, rotate your back. Inhale, open your arms. Right. Exhale, rotate your back. Inhale, open your arms. Right. Exhale, rotate your back. Inhale, open your arms. Open your arms. Right. Exhale, rotate your back. Okay. Now, let's move on to the next step. Hold the pillow like this. Straighten your back. Right. Inhale, open your arms. Straighten your back. Now, look at me. Just rotate your neck. Breathe deep. Let's open our necksush down a bit. Right. Open our necks. Breathe out with the tip of your head down. Just each neck move a bit. Hold the body. Inhale with your belly puffed out. Lift up your neck. Right. Breathe in with the tip of your head down. Inhale with the tip of your neck lifted up. Right. Keep it for me, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, hold close to the neck, close to the neck, continue to keep your chest up all the way, keep your chest up all the way, keep your chest up all the way, hold close to the neck, keep your chest up all the way, hold, 5, 4, close your eyes, feel the whole class, 3, continue to keep your chest up all the way, hold close to the neck, 2, and 1, keep your chest up all the way, hold, breathe out, breathe in, breathe out, keep your chest up all the way, hold close to the neck, keep it like that, keep your chest up all the way, today we focus on the chest, keep your chest up all the way, help me the whole class, keep it up, now push to the starting position, when you enter, hit the back, keep your chest up, hold, press your chest down, put your elbow back, keep your chest down, keep your chest up, hold, then push forward 10 degrees, no, push forward, feel a little bit of pressure in the middle of the back, push back, release, start position, breathe out, then the last time, the starting position, help me, push to the starting position, then hit the back, hold, hold, push forward 10 degrees, no, push back, hold, 5, 4, 3, 2, 1, breathe out, hold, keep your abs tight, abs deep, no more panic, push up, press your hand down, push the back up, let's see 10 degrees behind, abs still tight, breathe out, 5, 4, Let's breathe in and out. 3, 2, 1. Okay. Go back to the starting position. Breathe out. Okay. Push your left leg to the floor. That's right. Right hand. Inhale. Lift your right hand. That's right. Lift your chest. Lift your right hand. That's right. Breathe out. Lie down on your lap. Put your right shoulder down. Lie on your left side. Breathe out. That's right. Breathe out. Continue. Lift your right hand. Inhale. Lie down. Lift your chest. That's right. Lift your chest. Breathe out. Put your right shoulder down. That's right. 3rd time. Inhale. Lift your chest. That's right. Lift your chest. Lift your right hand. Let's do it again. Again. Hold it. 5, 4. Inhale. 3, 2, 1. Breathe out. Lie down on your lap. Okay. Lie down. Look to the left. Look down. Hold it. Inhale. Breathe out. Inhale. 3rd time. Inhale. Okay. Let's do it again. Lift your left leg. Concentrate. Concentrate a lot on your middle back. Okay. Hold it. Put your hands down. Okay. Open your right knee. Straighten your right leg. That's right. Pull your belly in. Breathe out. Breathe in like you're breathing out. Pull your belly in. That's right. Inhale. Raise your left arm. Raise it high. That's right. Raise it high. The other leg. Raise it even higher. Okay. Breathe out. Breathe your shoulder down. Okay. Breathe in. Inhale. Raise your shoulder. That's right. Raise it up. Okay. Breathe out. Push it down. We can feel that our shoulder is softer or harder to open than others. Right? Breathe in for the 3rd time. Push up. Exhale. Look at your hands. Lift your chest up. Lift it up and tighten your abs. One more time. Lift your chest up. Tighten your left arm. 4, 3, 2, 1. Breathe in. Exhale. Keep going. Breathe in. Breathe in for the 2nd time. Breathe in. Breathe in for the 3rd time. Breathe in. Good. Let's push the cat back. Push the cat to your face. Good job. Push the cat to your face. Breathe in. Let's do it again. Push your shoulder back. Good. Lift your butt up. Good. Push your shoulder down. Lift your butt up. Relax your neck. Tighten your abs. Keep breathing in. Breathe in. Push your shoulder down. Keep breathing in. Breathe out. Keep breathing in. Breathe out. Close your eyes and focus on breathing. Breathe in. Breathe out. Keep breathing in. Breathe out. Breathe in. Breathe out for the last time. Breathe out. Breathe in. Can you hear me breathing? I'm going to tighten my vocal cords to breathe. Good. Let's relax. Lift your right foot up. Good. Lift your right foot up. Good. Put your toes in. Put your toes in, Hien Vu. Good. Straighten your back. Bend your ankle. Good. Breathe out. Come back to the center. Okay. Focus on feeling. If we don't focus on feeling, it's boring. Okay. Put your hands up. Stretch your arms out. Focus on your chest. Push your chest forward. Keep your chest up. That's right. Put your hands together. You can hold your hands together. Good. Keep your chest up. Okay. Breathe out. Breathe in. Breathe out. Relax. Relax your chest. Do it again. Breathe in. Breathe out. That's right. Focus on your chest. Push your chest forward. Tighten your abs. Push your chest forward. More. Okay. Breathe out. Do it again. Find the right range. If it's too tight, just hold it there. Do it again. Hold it. 5 4 3 2 1 Don't press your lower back. Tighten your abs. Breathe out. Good. Put your left hand on your right knee. Right hand, tighten your abs. That's right. Tighten your abs. Relax your chest. Tighten your abs. Do it again. Find the right range. Don't turn your back. Keep your back still. Tighten your abs. Breathe out. Right hand, tighten your abs. That's right. Breathe out. Right hand, tighten your abs. Breathe out. Put your hand down. Push it back. Help me push it back. Okay. Good. Let's continue. Open your legs wider than your hips. Breathe in. Open your legs wider than your hips. Put your hands to the side. That's right. Put your hands to the side. Tighten your abs. Breathe out. Put your left hand in the middle of your legs. Right hand, tighten your abs. That's right. Open your legs wider than your hips. Breathe out. Look at your right hand. Breathe in. Breathe out. Breathe in. Open your legs wider than your hips. Breathe out. Tighten your abs. That's right. Tighten your abs. Breathe out. Put your hands down. Continue with your left hand. Breathe in. Push your left hand up. Raise your left hand. Close your eyes. Focus. Raise your left chest. Open your left arm. That's right. Breathe out. Put your arms down. Breathe in. Open your left arm. That's right. Raise your chest. Tighten your left arm. A little more. Breathe out. Put your arms down. Last time. Breathe in. Focus. Breathe in. Close your chest. Raise your chest. Open your left arm. Hold it. 5 4 3 2 1 Breathe out. Hold your arms around your neck. Relax your neck. Relax your shoulders. That's right. Hold your arms around your neck. That's right. Relax. Put your head down. Relax your shoulders. Breathe in. Breathe out. If you feel tense, angry, or tired, take a deep breath. Breathe in. Breathe out. Relax your shoulders. Focus on breathing. Relax your shoulders. Relax your chest. Breathe in. Breathe out. Breathe in. Breathe out. Put your hands together. Take a deep breath. Breathe in. Breathe out. Breathe in. Breathe out. Take a deep breath. Put your hands together. Breathe out. Put your hands together. Relax your hands. Take a deep breath. Breathe out. Put your hands together. Breathe in. Breathe out. That's right, Thanh Huong. Breathe in. Breathe out. Take a deep breath. Breathe out. Okay. Now, put your hands together and lift your body up. It's easy, right? But if you focus, you'll sweat a lot. You have to focus. I'm practicing. You have to focus. Now, close your legs. Open your legs as wide as you can. Your toes should touch the ground at about 10 degrees. Okay. Now, feel this. This part of your hip is down. Keep your hip fixed. Keep it fixed. Put your hands like this. And we only move from the middle of the back, from the hip, from the shoulder, from the shoulder to the upper shoulder. We only move. The rest of the hip is down. Keep it fixed. Put your hands like this. Now, move to the right. That's right. Stretch out your shirt. The part of your hip that is at the side of your shirt. That's right. Breathe out and move to the left. Relax your arms. Relax your fingers. Keep moving your belly. Move to the right. You have to focus to feel it. Is it good? Keep moving to the left. That's right. Keep moving to the right. Relax your shoulders. That's right. Relax your elbows. Move to the left. That's right. Keep moving to the right. Relax your shoulders. Move to the left. Relax your arms. Relax your shoulders. Move to the right. That's right. Keep moving to the left. You have to feel it. From the part that is not right on your chest, to your shoulder, it's tense. Keep moving to the left. Move to the right. Keep moving to the left. Move to the right. Move to the left. Relax your elbows. Move to the right. Okay. Now, place your hands on your hip. On your hip. Focus on your elbows. Place your hands on your hip. Keep doing that. Push your right shoulder up. Move your body to the left. That's right. Breathe to the left. Keep moving to the right. That's right. Breathe to the left. Close your eyes and feel it. Keep moving to the right. To the left. To the right. Breathe. Move to the left. To the right. To the left. To the right. To the left. To the right. Remember to relax your stomach. To the left. That's right. To the right. Okay. Stand up straight. We will move to the next exercise. Stand up straight. Stand up straight but keep your legs apart. Otherwise, you will hurt your head. Put your hands on your knees. That's right. Keep your legs apart. Put your hands on your knees. Push your chest down. That's right. Push your chest down. Keep your legs apart. Breathe. Stand up straight. Push your chest down. That's right. Push your chest down. Breathe. That's right. Push your chest down. That's right. Push your chest down. Use your middle back. Stand up straight. Breathe. Use your middle back. Breathe. Push your chest down. Breathe. Push your chest down. Breathe. Push your chest down. Breathe. Push your chest down. Breathe. Okay. Put your hands down. Step to the right. Bend your knees. Keep going. Push your chest down. Stretch your arms. Put your chest up. That's right. Put your chest up. Put your hands on the floor. Stretch your chest up. That's right. Stretch your arms. That's right, Ha Tran. Stretch your arms. Stretch your chest up. Keep going. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Okay. Put your right hand on your left knee. Stretch your left arm. That's right. Pull your belly in. Stretch. Breathe out. Bring it back. Stretch your arm. That's right. Look at me. Focus. Breathe out. Breathe in. Breathe out. Hold it. 5 4 Open your left arm a little bit more. 3 Try harder. 2 1 Breathe in and out. That's right. Pull your left leg out with your right leg. That's right. Put your hands down. Lie down. Okay. Put your hands like this. This is called the human posture. Put your hands like this. That's right. Breathe in and lift your chest. That's right. Lift your chest. That's right. Lift your chest. Breathe out. Pull your back up. That's right. Pull your neck up. Pull your back up. Pull your head down. Lift your thigh. That's right. Lift your ankle. Lift your thigh. Lift your knee. That's right. Pull your knee down. Put your hands like this. Breathe out. Pull your back up. Pull your head down. That's right. Lift your belly. Lift your thigh. Lift your knee. That's right. Pull your belly down. Repeat 3 times. Put your hands down. Bend your knees. Breathe in. Breathe out. Breathe in. Pull your back up. Pull your head down. Pull your back up. Pull your head down. Focus. That's right. Push up. Lift your belly. Lift your knee. Hold it. Breathe in. Lift your belly. Hold it. 10 9 You're holding it. 8 7 6 5 That's right. You can do it, Van Anh. 2 and 1. Okay. Put your hands down. Okay. Touch the floor. Breathe in. That's right. Now, put your hands on both sides. Put your hands on both sides. That's right. Breathe in. Separate your hands from your belly. Then, separate your back from your belly. And raise your hands higher than your chest. That's right. Breathe in. Raise your hands higher. Raise your chest higher. Raise your hands higher. That's right. Raise your hands higher. Don't raise your chest. We just separated our chest from our belly. Raise your hands higher. Higher. Hold it. 3 2 1 Breathe in. Breathe out. Let's do it again. Breathe in. Raise your hands higher. That's right. Raise your hands higher. Higher. Hold it. 5 4 3 2 1 Breathe in. Breathe out. Breathe in. Let's do it again. Raise your hands higher. That's right. Separate your hands from your belly. That's right. Raise your hands higher. That's right. Raise your hands higher. That's right. Higher. Hold it. Higher. 5 4 3 2 1 Breathe out. Let's turn to the left. Turn to the left. Turn to the right. That's right. Turn to the right. Breathe out. Focus. It's hot. Let's continue. Raise your hands higher. Squeeze your shoulders. That's right. Hold it. Feel your shoulders. They are close to each other. Open your chest. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Okay. Let's do it again. Put your hands together. Stretch your arms. Breathe in. Breathe out. Stretch your arms. Stretch your chest. Breathe in. Breathe out. Feel your shoulders. They are close to each other. Breathe in. Breathe out. Stretch your chest. Breathe in. Breathe out. Okay. Let's take a rest. When we practice these exercises for a while, our breathing and our chest are very soft. So we breathe very well. And our heart rate is also very stable. Okay. Let's do the horse stance. Let's do it. After the horse stance, put your right foot up. Your right foot will bend at this time. Put your right foot to the left. That's right. Put your right foot down. Open your left hand. You don't have to press your shoulder. Just open it for me. For example, if you feel uncomfortable, open your left hand to the left. Put your hand on your shoulder. You don't have to open it straight. You can open it later. If you open it straight, you will be tense. If you are too tense, you can put your hand along your back. That's right. Let's feel comfortable. Let's continue to breathe. Okay. Focus on your right arm. Focus on your right arm. Push the air to your right shoulder. Then push it straight to your left arm. Oh, I forgot. Push it straight to your arm. Relax your left arm. Okay. Let's start to focus. This is easy for us to be distracted. When we practice and it is tense, we will focus. When we don't pay attention, we will be distracted. Let's start. Inhale deeply. Push the air to your right shoulder. Exhale. Push it straight to your arm. Feel the air coming out of your palm. Inhale deeply. Exhale. Push it straight to your arm. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Feel the air coming out of your palm. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Okay. Let's switch to the other side. Move to the left. Oh, sorry. Move to the left. You can put your right hand to the right. Or you can put it on your hip. Let your right hand be comfortable. Okay. Move your right knee to the left. Raise your left hand. Okay. Inhale deeply. Exhale to your left shoulder. Right. Exhale. Inhale deeply. Exhale. Inhale deeply. Feel the air coming out of your palm. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. Inhale deeply. Exhale. back okay go ahead okay going to have a Oh my God. Okay, 2 o'clock. Let's breathe. Raise your arms up. Breathe in and push the air out of your spine. Feel the oxygen coming out of your hormones. Inhale deeply. Exhale to your head. Breathe in. Push the air out of your neck, shoulder, and spine. Feel the oxygen coming out of your hormones. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Okay, let's take a deep breath. And then, turn your body to the right. Sit up. Okay, sit up straight. Keep your arms in front of your chest. Inhale deeply. Let's finish the exercise. Namaste. Okay. Congratulations! You have watched the video about yoga with Ms. Thuy. If you don't want to miss the next videos, please click the subscribe button in the middle of the screen. Or you can watch the next videos on the left side of the screen or on the right side of the screen. Goodbye and see you in the next videos.