Bài 43: Yoga trị liệu trẻ hoá cột sống lưng - kích hoạt luân xa 3,4,5 | Yoga Trị Liệu Cô Thủy

Alright, let's start. Put your hands in front of your chest. We're going to do 3 sounds. Take a deep breath. Namaste. Alright, let's stand up. Spread your legs. Spread your legs as wide as you can. Spread your knees. Spread your toes. Alright, take a deep breath and spread your arms. Spread your arms. Push your arms behind your head. Straighten your back. Stretch your arms. Hold your elbow. Push your elbow out. Breathe out. Spread your arms. Let your legs down. Alright, let's meet down. Let your legs down. Alright, let's meet down. Alright, take a deep breath. Spread your arms. Alright, let's continue. Hold your elbow. Stretch your belly. Stretch your chest. Alright, let's meet down. and then bend down. Relax your neck. Turn your head. Shake your head. Inhale, exhale. Tense your arms. Inhale, exhale. Keep going. 1, 2, 3, 4. Lower your elbow. 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Lower your elbow. Lower your elbow. Relax your neck. Turn your head. Relax your neck. Okay. Inhale. Tense your arms. Open your legs. Inhale. Exhale. Lower your left arm. Press your body to the left. Press. Inhale. Exhale. Lower your right arm. Press your body to the right. Relax your neck. Inhale. Tense your arms. Exhale. Lower your left arm. Press your body to the left. Inhale. Tense your arms. Exhale. Tense your arms. Inhale. Press your body to the left. Tense your arms. Okay. Lower your left arm. That's right. Lower your arm. Relax your neck. Lower your arm. Relax your neck. Okay. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Keep your body still. Raise your left arm. Keep your body still. Raise your left arm. Press your body to the left. Inhale. Tense your arms. Lower your arms. Look up. Keep your body still. 5, 4, 3, 2, 1. Inhale. Exhale. Lower your right arm. Stretch your body. Stretch your right arm. That's right. Keep your body still. 10, 9, 8, 7. Stretch your right arm. 6, 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. Okay. Keep your arms still. Keep your body still. Raise your right arm. Inhale. Tense your chest. Look up. Tense your chest. 5, 4, 3, 2, 1. Inhale. Keep your back straight. Keep your arms still. That's right. Inhale. Tense your back. Exhale. Lower your hips. That's right. Keep your arms still. Lower your hips. Open your knees. That's right. Keep your arms still. That's right. Inhale. Tense your back. Relax your shoulders. Keep your arms still. Tense your back. Raise your hips. Exhale. Lower your hips. Extend your arms forward. Exhale. Inhale. Lower your hips. Exhale. Lower your hips. Extend your arms forward. Exhale. Inhale. Tense your back. Lower your hips. Open your knees. That's right. Inhale. Raise your hips. Exhale. Lower your hips. Keep your arms still. 5, 4, 3, 2, 1. Keep your arms still. That's right. Keep your arms still. Extend your arms forward. Lower your hips. Exhale. 5, 4, 3, 2, 1. Okay. Inhale. Exhale. Lower your arms. Turn your shoulders. That's right. Put your hands on your waist. That's right. Put your hands on your waist. Exhale. Inhale. Exhale. Inhale. Exhale. Okay. 3 times. Inhale. Straighten your back. Tighten your abs. Lower your hips. Exhale. Inhale. 3 times. Inhale. Straighten your back. Exhale. That's right. Lower your hips. That's right. 3 times. Inhale. Exhale. Straighten your back. Put your hands on your waist. That's right. Exhale. Lower your hips. Exhale. Straighten your back. Lower your hips. Exhale. Lower your hips. That's right. Now, hold your left leg. That's right. Hold your left leg. Inhale. Exhale. That's right. Hold your left leg. Push your chest to the mat. Inhale. Exhale. Hold it. Inhale. in, breathe out, breathe in, breathe out, let go of your neck, last time, breathe in, breathe out, breathe in, breathe out, similarly, we move our two legs, our body to the right, hold your hands on your right neck, that's right, continue to let go of your neck, breathe in, breathe out, we stretch our back, lower your shoulder, hold it there, breathe in, breathe out, stretch your back, right, three times, breathe out, breathe out, breathe out, four times, breathe out, breathe out, and five times, breathe out, breathe out, bend down, bend down, Sis Van Anh, why is it so straight, the Alright, place your hands together and slightly lower your wrist, then slowly lay them down and place both of your hands terrifyingly high and slightly lower them and again REPEAT Now lay them low and move your left wrist forward a little, and right a little we're good again, your right hand goes forward again and keep rolling up your arms Bring your right hand forward, raise your right arm Then open your left arm We turn our body to the side Then continue to pull your body down Bring your right hand forward That's right, bring your right hand forward Continue to open your left arm Then turn to the left Continue to bring your body down Help me Now we lower our back down Right? Lower your back Pull your belly in Continue Now our right hand touches the right knee Right hand touches the right knee That's right, Tham Right hand, that's right Push your right knee out Then we lift our chest up Look up at the ceiling Straighten your right arm Pull your belly in That's right, lift your chest up Lift your chest up Hold it 5, 4, 3, 2, and 1 Okay Now we lower down Continue to hold your hands Pull your right leg up Open your right leg That's right Lift it up Okay Lift it up Let's go Exhale Kneel down and touch your nose Exhale Inhale Lift your right leg up Hold your nose Put your thumb in Exhale Kneel down Lift your back up Inhale Lift it up That's right Push your shoulder back Exhale Kneel down Now we bring the pillow back Bring the pillow back Okay Continue Put your heels up Pull your belly in Put your heels up Lift your back up Now we bring the pillow back Put your heels up Pull your belly in Inhale Exhale Inhale Exhale Inhale That's right Put your belly in Exhale Inhale Exhale Inhale Hold it here 5,4,3,2,1 Exhale Let's lower down We lower our kneel Let's breathe out and stretch our neck and legs. Breath in. Place your hands in the middle of your chest. Inhale. Come into a position of upright neck. Breathe out and lift your head up. Higher up than your chest. Repeat. Breathe in and hold. Exhale and hold. Come down now. This is boring. Keep working. Inhale and come up. Repeat. Breathe in. Alright, now we're going to stretch our left arm to the left, help me. The left arm is 45 degrees. That's right, our right arm is straight to the left. That's right, stretch the entire right shoulder. Press down. The right arm is straight to the left and press the shoulder down. That's right. Press down, Van Anh. Hold it. 5 4 3 2 1 Okay. Now we're going to stretch the other arm. The other arm is the same. The right arm is 45 degrees to the right. The right arm is straight to the left. That's right. The left arm is straight to the left. Stretch, press down. 5 4 3 2 1 Okay. Now we're going to stretch the other arm. Keep it in. Push the back foot up. Then move your right foot and left foot straight to the tree. That's right. Pull it straight to the tree, pull the belly in. Pull it in. Straighten the body. Feel the shoulder. Push the shoulder back. The shoulder is about 10 degrees away from the wrist. Hold it. I'm holding it. Again. Push the shoulder back. Hold it. I'm holding it. Pull the belly in. Again. Pull it in. Look down at your belly. Speak louder. 5 4 3 2 1 That's right. Now move your right foot to the left hand. Move your right foot to the left hand. That's right. Sit down and help me. Sit down. Okay. Keep it in. Keep your arms straight. Exhale. Extend your arms forward. Bend down. That's right. Extend your arms forward. Bend down. Put your elbows together. Extend your arms. That's right. Extend your arms. Bend down. Put your elbows together. That's right. Put your elbows together. Inhale. Extend your arms. Extend your arms backward. Pull your belly in. Bend down. Exhale. Extend your arms forward. That's right. This is the third time. Extend your arms. That's right. Extend your arms. That's right. Bend down. Extend your arms. Bend down. Exhale. Extend your arms. Bend down. Help me. That's right. Bend down. Pull your belly in. Inhale. Exhale. Pull your belly in. Extend your arms. Bend down. Keep it in. Put your elbows together. This is the second time. Inhale. Exhale. Pull your belly in. Extend your arms. Bend down. The third time. Inhale. Exhale. Extend your arms. Okay. Inhale. Bend down. Help me. Your left hand is pointing back. Your right hand remains in the house. Remember that when you put your left hand forward, you should extend your five fingers and put it down. the whole thigh must be pressed down. Okay? Then we turn on the hip. Push in, turn on the hip. Press the ankle down, turn on the hip. Turn on. Breathe out gently, go down, help me. Alright. Hold it for me. Extend your legs. 5, 4, 3, 2, and 1. Okay, turn the whole layer down. Continue. Let's bend the right leg again. Bend the right leg, help me. That's right. Alright, breathe in, straighten up. Straighten up. Breathe out. Hold the left hand on the ankle. The right hand is tilted. That's right. Tilted. Tilt to the right. That's right. Tilt to the right. If you're good, let's move on. Put your right hand in contact with the ankle. That's right. Push in. Hold it. Push the right hand out. Open up the chest. 5, 4, 3, 2. Push the right knee out. And 1. Okay. Inhale. Exhale, help me. Alright, breathe in. Lower the right shoulder. Extend the left hand. Turn around. That's right. Alright, left hand. Turn around. Hold the ankle. The left hand is tilted. That's right. Alright, lift up the chest. Hold it. 5, 4, 3, 2, and 1. Okay, inhale. Lift up, help me. Lift up the arms. Alright, breathe out. Face the wall. That's right. Inhale. Lift up the right leg. Alright, breathe out. Step under the right arm. That's right. Turn around. Help me. Inhale. Turn around. Push the belly in. Align your hips. Align them slowly. Not right away. Align your head. Lift up the right knee. Push the belly in. Feel this position. That's right. Relax your shoulders. Push it in. Alright, push it straight. Push the right knee straight. The hip is still facing forward. The right knee is straight. Lift up the right knee. Inhale and slide the body to the right. Slide the body to the right. Slide the body to the left. Let's do it again. Straighten your right knee. Straighten your right knee, Ha. Alright, put your hands down. Put your right hand down. Lift up the left shoulder. Push the belly in. Alright, let's continue. This time, the right thigh. Let's continue. Lift up the right shoulder. Lift up the left shoulder. Hold it. 5 4 3 2 and 1. Alright, put your left hand on the outside of your right foot. Put your left hand on the outside of your right foot. That's right. Lift up your right hand. Lift up. That's right. Put it behind your hip. Push the waist to the left. That's right. Hold it. Let's do it again. 5 4 3 2 and 1. Alright, let's do it again. Put your hands in front of you. That's right. Then, put your arms up. Alright, let's do it again. Let's turn to the left side. That's right. Put your arms up. Put your left knee down. Push the belly in. Push it in. Hold it. Pull your shoulders back a little. 5 4 3 2 1. Breathe out slowly. Put your right knee down. That's right. Put your right knee down. Okay. Put your right knee down. Alright. Now, use your left hand to push your left knee out. That's right. Push your left knee out. Now, lift your chest up. Look to the left. Lift your chest up. Push your left arm in. Hold it. 5 4 Let's do it again. Lift your chest up. Hold it. 3 2 1 Breathe out slowly. Alright, let's continue. Straighten your back knee. That's right. Straighten your back knee. Put your right hand in. Put your left hand up. That's right. Put your left hand up. Let's open our left hand to the back. Okay. Alright. Push it in. Put your left hand over your head. That's right. Put your left hand over your head. Now, look up. Let's kick our left foot up high, that's right, kick your left foot up, kick your left foot up high, pull your belly back deep, bend your knees, bend your knees, pull your belly back, push your shoulder back, that's right, breathe out, kneel, touch your nose, touch your nose, lift your chest up, twice, breathe in, push up, that's right, pull your belly back, breathe out, kneel, touch your nose, three times, breathe in, kick up, kneel, touch your nose, just shake, breathe out, bend your back, bend your back, lift your knee up, touch your nose, four times, breathe in, push up, pull your belly back, breathe out, continue to kneel, that's right, five times, breathe in, push up, that's right, breathe out, kneel, touch your nose, lift your chest up, that's right, lift your chest up, that's right, five, four, three, two, one, bring your knees back in the middle of your hands, bring your knees back in the middle of your hands, that's right, that's right, okay, breathe in, lift your chest up, breathe out, bend your back, touch your nose, that's right, two times, bring your knees back in the middle of your hands, breathe in, lift your chest up, lift your chest up, bend your back, breathe out, touch your nose, that's right, four times, breathe in, breathe out, lift your chest up, bend your back, that's right, bend your back, touch your nose, that's right, continue to pull your belly back, don't press your bottom of your back, pull your belly back, lift your chest up, lift your chest up, okay, breathe out, bend your back, touch your nose, you have to feel it, okay, that's right, now we put our left hand to the left 45 degrees, that's right, our right hand holds the left hand, put your left hand in, help me, continue to breathe in, breathe out, press your shoulders down, breathe out, help me, hold it there, breathe in, breathe out, press your shoulders down, continue to hold it there, breathe in, breathe out, press your shoulders down, okay, let's move to the right again, right hand to the right, also 45 degrees, continue to put your left hand up, okay, right hand, breathe in, breathe out, press your shoulders down, that's right, press your shoulders down, breathe in, hold it there, breathe out, press your shoulders down again, breathe in, continue to breathe in, breathe out, breathe in, press your shoulders down, breathe out, breathe out, okay, let's go to the main stage, help me, put your hands next to your knees, pull your belly back, then against the back of your nose, we start to lift the knee, if you lift the knee, the knee touches the floor, help me, okay, let's start, spread your arms out, tense the table 5-10 fingers, tense it, press it down tight, okay, 10 fingers down, okay, let's start, lift it up, breathe in, lift the knee up, that's right, lift your knee up, lift your back up, bring your knee close to your chest, okay, breathe out gently, down, extremely light, 2 times, pull your belly back, okay, lift it up, breathe in, breathe out, that's right, continue to hold your belly, pull your belly back, again, okay, start, lift it up, breathe in, that's right, lift it up, let go of your knees, breathe out, help me, that's right, Ngoc Trinh can do it, okay, continue, again, breathe in, pull your belly back, okay, lift it up, that's right, we just need to control the belly, then we can lift it up, okay, breathe down, the last time, breathe in, pull your belly back, okay, lift it up, lift it up, lift it up, hold it, 5, 4, 3, 2, 1, okay, step your left foot right under your left arm, help me, step your left foot right under your left arm, help me, okay, lift it up, breathe in, pull your belly back, that's right, the right foot will be perpendicular to the left foot, the left foot will be parallel to the right foot, pull your belly back, try to connect with me and we will hear your instructions, you can do it, you don't have to look at the screen anymore, okay, open your left knee, turn your two hips forward, in front of you, two hips in front of you, then we put our left knee together, square, right, put your left knee together, square, turn your hips again, Ms. Ngoc Trinh, that's right, put your hands together, close your eyes, pull your belly back, pull your belly back, okay, push your left knee up, continue to close your eyes, slide your body to the left, that's right, slide, again, that's right, again, again, put your left hand down and release, that's right, straighten up, straighten up, Ms. Ngoc Trinh, squeeze your right hand up, your left knee is still straight, no, no, square your right hand up, open your right hand back, raise your chest to the right, push the bottom hip forward, then our right hand turns back, back to the inner thigh, left, continue to squeeze, we open our shoulders, look up, we are practicing our sign language, hold it, 5, 4, 3, 2, and 1, okay, similarly, we lower our right hand to the outside of the left foot, that's right, the right hand to the outside of the left foot, that's right, open this left hand, squeeze it in, put your left hand square up, that's right, square, raise your chest up, pull your belly back, continue to raise your chest up, that's right, lower your left hand to the back, squeeze it in, breathe out, open your left shoulder up, continue to hold, 5, 4, 3, 2, and 1, down again, help me, okay, now we take our hands to the front again, that's right, hands to the front, then we straighten up, put your hands on your waist, then we straighten up again, lower your hands down, that's right, breathe in, we raise our left foot up, that's right, raise your left foot up, raise your left foot, squeeze your toes, that's right, breathe out, step your left foot out, the right hand, the left foot out, the right hand, that's right, and we sit down, okay, sit down, help me, that's right, continue to squeeze your arms in, that's right, stretch your arms out, raise your chest up, that's right, breathe out, stretch your arms out, let's meet in front, that's right, stretch your arms out, let's meet in front, breathe in, then we pull our hands back to this position, squeeze your arms in, that's right, lift your chest up, lean up, stretch your arms out, that's right, breathe in, stretch out, let's meet in front, that's right, let's meet in front, continue to pull your arms back, close your eyes, squeeze your arms, stretch out, raise your chest up, that's right, pull your abdomen back, breathe in, slowly stretch out, I'm going to go back to the front. Alright, keep it here. Your knees should be facing backwards. Help me. Breathe in. Exhale, and kneel. Continue. Inhale, breathe in. Exhale, inhale, push your body down. Exhale, inhale. Exhale. One more time. Exhale. Inhale, push your body down. One more time. Exhale, inhale, push your body down. Alright, let's go back to the front. Help me. Alright, keep it here. Put your arms up. Exhale. Extend your legs to the right. Exhale. Put your left hand on your right foot. That's right. Inhale. Exhale. Open up your left hand. Straighten your back. Lift your chest up. That's right. Push your right shoulder back. Push your right shoulder forward. Open up your left shoulder. Hold it. 5, 4, 3, 2, 1. Straighten your back. Exhale. Extend your left leg. Close to your hip. Put your arms up. Exhale. Lower your left shoulder. That's right. Turn around. Hold it. Exhale. Open up your chest. Lift your chest up. That's right. Push your right shoulder back. Hold it. Extend your right leg. 4, 3, 2, 1. Okay. Straighten your back. Move your feet forward. That's right. Open up your legs. That's right. Inhale. Turn your shoulder back. That's right. Turn your shoulder back. Exhale. Extend your back. Extend your belly. Push your back forward. Push your chest forward. Push your lower back forward. Lift your chest up. Lift your chin up. Okay. Exhale. Put your arms forward. Bend your back backward. That's right. Okay. Bend your back backward. Exhale. Bend your back backward. Okay. Turn your shoulder back. That's right. Put your hands down. Push your chest up. Bend your back backward. Push your chest up. That's right. Hold it. Exhale. Put your hands in front of your face. Bend your back backward. That's right. Inhale. Exhale. Inhale. Exhale. Inhale. Bend your back backward. Remember to turn your shoulder. Lift your chest up. Turn your shoulder backward. Put your hands in front of your face. Bend your back backward. That's right. Push your chest up. Again. Bend your back backward. Hold it. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Bend your back backward. Put your hands in front of your face. Hold it. Look at the ball. Inhale. Exhale. Put your hands in front of your face. That's right. Inhale. Exhale. Inhale. That's right. Bend your back backward. Inhale. Exhale. Again. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Bend your back backward. Lie down. Use your back muscles to push your chest up. If you don't have back muscles, you can do it. but If you don't have a pillow, you can use a pillow. Help me. Start. Inhale. Exhale. Inhale. Start. Towel. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. so No, I didn't know you can touch a dung like a mula coming down to the one that he moment hops at the moment you are young Good Okay, I'm on the minute. I knew my dad Okay, I'm on his soul ha ha ha To do the ha ha to book what you thought said and said and said and so on said oh, it's a highlight If you don't know what is the feeling of pulling the molar, you can see that your hormone is shrinking and there is a push-up direction, the bottom of the back is sticking down straight, the butt is raising, release the skin, breathe in, continue to breathe, inhale deeply, the Okay, breathe out, inhale, breathe out through your nose, breathe in through your belly, hold here. Concentrate on the hormone and the part from top to bottom, continue to inhale through your nose, breathe out through your mouth, exhale through your nose, breathe out through your mouth, hold here. Okay, last time, breathe in deeply, breathe out through your mouth, breathe in deeply through your belly, breathe in deeply, hold here, breathe out, breathe out, that's right, hold the hormone, again, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, okay, breathe out, help me, okay, our hands, hold the other shoulder, not too far, okay, lean your back to the right, okay, lean your back to the right, help me, that's right, hold the chest, lean your back, lean to the right, okay, similar, lean to the left, lean, the pillow is still there, everyone, the pillow is still there, lean to the left, lean to the chest, lean to the chest, help me, okay, that's right, move your right hand out, hug the pillow, pull it close to the chest, that's right, lift up the shrimp,