Chủ đề 3- Bài 4: Mở rộng lồng ngực bằng Yoga- một số động tác giúp mở vai tạo bờ vai vuông, cân đối.

Hello everyone, today we will come to the exercise to expand the chest yoga exercises to expand the chest will help you increase your lung capacity, bring in more oxygen and push the air under the lungs out more with chest expansion, you will improve your breathing, help you with a lot of energy, avoid dizziness, and at the same time create a very beautiful shape for you In addition to bringing benefits to your health, chest expansion also makes you stand straight, has the effect of improving mental health, creating confidence, strength and happiness You kneel two knees up straight, open your knees wide with your hips, knees straight with hips, back, head, neck on a straight line, tighten your abs and tighten your thighs to direct the abdomen to the straight side, let go of your shoulders, look straight, inhale, lift your arms up high, stretch your abdomen and look up, look up with your hands, slowly breathe out, turn your eyes to the left, open your arms wide, stretch your shoulders, hold your left shoulder and look back, hold here, breathe evenly, 4, 3, 2, 1, inhale, lift your arms up high, stretch your abdomen and look up, breathe out, open your arms wide, turn your eyes to the right, hold your right shoulder, look back, hold here, breathe evenly, 3, stretch your shoulders, 2, 1, inhale, lift your arms up high, stretch your abdomen and look up, breathe out, open your arms wide, turn your eyes to the left, hold your right shoulder, look straight, hold here, breathe evenly, 5, stretch your shoulders, 4, 3, 2, 1, inhale, lift your arms up high, stretch your abdomen and look up, breathe out, open your arms wide, turn your shoulders, hold here, breathe evenly, 4, 3, 2, 1, inhale, lift your arms up high, stretch your abdomen and look up, breathe out, open your arms wide, turn your eyes to the left, inhale, stretch your abdomen and look up, breathe out, open your arms wide, turn your eyes to the left, breathe in, open your arms wide, turn your shoulders, breathe evenly, 6, kickback, 5, stretch your pelvis forward, 4, stretch your abdomen and look up, 3, 2, 1, inhale, lift your arms up high, stretch your abdomen and look up, breathe out, open your arms wide, but not, breathe in, pull your chest up, breathe out slowly, bend and tilt your back, hold here, breathe in, 6, pull your thighs back, push your chest forward, 5, pull your abs up, 4, push your chest up, 3, straight left hand, 2 and 1, breathe in, lift your hands up, pull your belly and pull your abs up, breathe out slowly, hands against the back of your chest, look straight ahead, continue to exhale, breathe in, lift your shoulders up, turn your shoulders to the back, slowly breathe out, push your chest forward, pull your belly up, slowly lean back, push your chest up, arch your neck, look up, let go of your shoulders, hold here, breathe in, 3, 2 and 1, right hand on your right knee, left hand on your left knee, slowly, then pull your shoulders to the back, continue to push your chest forward, feel your belly pulled up, your chest arched, breathe in, 3, 2 and 1, breathe in, lift your hands up, that's right, arch your chest, pull your belly up, breathe out slowly, push your chest to the back, return to the baby's position, relax and relax, relax your shoulders, relax your life, from the baby's position, we move the person forward, lying on the mat, open your legs a little bit, push your whole body down, touch your nose down, relax your shoulders, press your palms down, straight with your chest, bend your arms up and press them into the back, slowly breathe in, lift your head up, lift your chest up, pull your belly up, arch your neck, that's right, bend your arms back, press them into the back of your head, slowly breathe out, gently, lower your belly down, chest down, let go of your shoulders, touch your nose, slowly breathe in, lift your head up, lift your chest up, pull your belly up, arch your neck, bend your arms back, let go of your shoulders, touch your nose, let go of your shoulders, gently, lower your back, chest down, last time, breathe in, lift your head up, lift your chest up, pull your belly up, bend your arms back, press them into the back, let go of your shoulders, pull your belly up, arch your neck, open your shoulders, arch your neck, straight your arms up, open your chest up, arch your neck, breathe in, 3, 2, 1, slowly breathe out, gently, lower your belly down, chest down, let go of your shoulders, arch your neck, bend your arms up, let go of your shoulders, and relax. From the relaxed position, fold your legs, bend your knees to your hips, hold your right hand on your right thigh, and your left hand on your left thigh, bend your knees to your hips, open your shoulders, arch your neck, slowly inhale, lift your head up, lift your chest up, slowly lift your knees up, lift your knees up, pull your shoulders back, arch your neck, bend your neck, let go of your shoulders, slowly breathe out, gently, lower your belly, arch your neck, arch your neck, let go of your shoulders, inhale, lift your head up, lift your chest up, pull your belly up, lift your knees up, use your arms and legs to pull your arms up, arch your neck, arch your shoulders, slowly breathe out, gently, lower your belly, chest down, let go of your shoulders, last time, inhale, lift your head up, arch your neck, pull your belly up, lift your knees up, use your arms and legs to pull your arms up, inhale, lift your head up, lift your belly up, arch your neck, slowly breathe out, gently, lower your belly, chest down, let go of your shoulders, arch your neck, In this pose, we can try a little bit more, we can call it the perfect arching pose, you can fold your legs back, fold your legs back, then we raise both arms up, then raise both arms up, the arms are facing outwards, then slowly, both arms cling to both legs, that's right, in this position, you do it slowly, now we hold our hands tight, feel the tightness in our legs, we slowly turn our elbows slightly, and turn our elbows from the inside out, then slowly, the elbows are facing up, and arch your arms straight, raise your legs up, pull your belly up, raise your thighs up, breathe evenly, 3, pull up, 2, try to arch a little bit more, and 1, slowly breathe out, gently, lower your arms, lower your legs, from a comfortable lying position, you push your butt out, we return to the MBM position, slowly lift your butt up, we return to the V-shaped position, straight legs, straight back, then both arms straight, slowly inhale, lift your left leg up, breathe out, lower your left knee forward, push your right foot straight out, keep your back straight, then slowly, you fold your right knee back, fold your right knee back, then your right hand presses on your right thigh, keep your back straight, your left hand can point straight to your hip, or to your knee, depending on your ability, try to open your shoulders wide, and push your chest forward, feel your chest open wide, breathe evenly, 6, pull your shoulders back, 5, push your chest up, 4, pull your belly up a little bit more, 3, 2, and 1, then slowly, if you can, bring your left hand to the back, put your hands together, and hug your right leg, use your right leg to lean back, open your shoulders wide, straight arms, pull your belly up, try to keep your chest straight, breathe evenly, 6, 5, 4, 3, 2, 5, 4, 3, 2, 1, 6, 5, 4, 3, 2, 1, 6, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4, 5, 4