YOGA BÀI TẬP 2 : BÀI TẬP KÉO DÃN TOÀN THÂN

Hello everyone, today we will meet again in the full body stretching exercise Stretching exercises that are correct and sufficient will help tighten the muscles and strengthen the joints Reduce the risk of tendonitis, joint tightness, pain relief and stiff neck Stretching also brings you a comfortable feeling Let's get started We will start with a simple exercise from the position of the table Please prepare In the position of the table, you sit with your two hips straight We bend our legs, open our legs as wide as possible The toes are straight, the knees are straight, the back is straight Then slowly you pull in, raise your hands up Pull up the hip joint Then slowly breathe out, put your hands against the back of the hip You will spread your fingers Clench your palms straight down Pull your shoulders back, tighten your chest and look straight ahead Slowly inhale, lift your hips up Then push your hips up high, push your chest up high Square neck, eyes straight up Let's tighten the thighs, tighten the abs Slowly breathe out, gently lower your hips down Let go of your shoulders, look straight ahead Inhale again, lift your hips up Push your hips up high, push your chest up high Squat with your back straight That's right, let's tighten the thighs, tighten the abs Slowly breathe out, gently lower your hips down Let go of your shoulders, look straight ahead Last time, slowly inhale, lift your hips up Push your hips up high, push your chest up high Straight arms, square neck, look straight ahead Keep it here and breathe evenly Six, tighten the thighs Five, tighten the abs Four, push your chest up, feel the hips Three, feel the thighs first Two and one, slowly breathe out, gently lower your hips down Let go of your abs, look straight ahead Then slowly inhale, lift your arms up high Tighten your body up high Then slowly breathe out, push your left hand behind your left hip We will do the Vajra pose Slowly inhale, lift your hips up Hold your left shoulder, look at your left hand Put your right hand next to your ear Be aware of your upper body Try to rotate your right chest to the bottom Push your hips up a little more That's right, slowly breathe out, let go of your shoulders and lower your hips down Inhale, lift your arms up high Slowly breathe out, put your right hand behind your back Inhale, lift your hips up Put your left hand next to your ear Straighten your arms Straighten your arms a little more That's right, then hold your right shoulder Look at your right fingers Push your hips up, look at your upper body Slowly breathe out, gently lower your hips down Inhale, lift your arms up high This time we stretch our back Slowly breathe out, open your knees Open your knees to the sides Open your knees, raise your arms up high Inhale, open your knees to the sides Bend your back 45 degrees Straighten your arms, close to your ears Push your chest forward Hold your hips up a little more That's right, try to let go of your shoulders Inhale, breathe out, don't hold your breath Inhale, lift your arms up Straighten your knees Slowly breathe out, put your left hand behind your back Inhale, lift your hips up Push your hips to the sides Straighten your arms Close to your ears Feel your right shoulder Your right arm is stretched Look down with your left hand Breathe out gently Lower your hips Inhale, lift your arms up high Breathe out, push your hips to the sides Inhale, lift your hips up Push your hips to the sides Straighten your arms Close to your ears Feel your left shoulder Your left arm is stretched Push your hips up a little more Breathe out gently Lower your hips Inhale, lift your arms up high Stretch your belly and hips up Breathe out, bend your back forward Push your chest forward Look down with your eyes Straighten your hips a little Stretch your belly Feel your inner thighs stretched Inhale, straighten your back Straighten your back Straighten your arms Last time, breathe out Put your left hand behind your back Inhale, lift your hips up That's right, push your hips up Straighten your arms Hold your left shoulder Push your hips up high Feel your hips stretched Breathe out gently Inhale, lift your arms up Feel your right hip Lift your left shoulder up a little more That's right, very good Relax your face Inhale, breathe out gently Lower your hips Inhale, lift your arms up high Stretch your belly Breathe out, bend your back forward Inhale, lift your hips up Push your hips up high Hold your left shoulder Inhale, lift your arms up high That's right, push your hips up Straighten your right arm up a little Hold your right shoulder Relax your face Try to keep your upper body straight Try to keep your left hip straight Inhale, breathe out gently Lower your hips Inhale, lift your arms up high Stretch your belly Breathe out gently Open your knees Keep your back 45 degrees Hold it for a while Push your chest out Relax your shoulders 3, 2, 1 Now slowly Put your left hand under your left thigh Hold your left neck Put your right hand under your right thigh Hold your right neck Feel your hips Stay straight Inhale Push your chest forward Open your shoulders Stretch your neck Hold it straight Inhale Exhale Straighten your back Open your shoulders Push your chest forward Hold it for a while Push your chest forward Try to keep your upper body straight 3, 2, 1 Now slowly Put your right hand under your right thigh Hold your left hand under your left thigh That's right Slowly lift your toes up Open your heels Slowly slide your heels forward Bend your knees Let's go back to the turtle position Stretch your back Relax your shoulders That's right Let go of everything Let go of your feet Relax in this position Inhale 6, 5, 4, 3, 2, 1 Now slowly Put your knees together Hold your hands Put your feet 2 meters apart Inhale Lift your hands up Keep your toes straight Put your hands on the floor Stretch your fingers That's right Stretch your whole body Slowly exhale Turn your body to the left Stretch your arms Hold your left foot Slowly exhale Let go of your shoulders Touch your toes Inhale Lift your arms up Stretch your body Slowly exhale Turn your body to the right Stretch your arms Touch your toes Let go of your shoulders If possible, let your nose touch your right leg Inhale Lift your arms up Stretch your body Inhale Slowly exhale Turn your body to the left Let go of your shoulders Inhale Lift your arms up Stretch your body Inhale Stretch your body Let go of your shoulders Touch your toes Let go of your shoulders Inhale Stretch your body Let go of your shoulders Inhale Stretch your body Let go of your shoulders Touch your toes Let go of your shoulders Inhale Let go of your shoulders Inhale Touch your toes Let go of your shoulders Inhale Stretch your body Inhale Stretch your body Touch your toes Let go of your shoulders Inhale Stretch your body Let go of your shoulders Inhale Touch your toes Let go of your shoulders Inhale Stretch your body Inhale Touch your toes Let go of your shoulders Inhale Stretch your body Inhale Stretch your body Let go of your shoulders Inhale Touch your toes Let go of your shoulders Inhale Stretch your body Let go of your shoulders Inhale Touch your toes Let go of your shoulders Inhale Stretch your body Let go of your shoulders Slowly, we will do the horse stance Stretch the front of the body Inhale Lift your hands up Toes towards the ceiling Back straight, toes up Slowly, breathe out Put your hands behind your back Toes now We head back Let's feel which hand is pressed against the ceiling Stretch your fingers Put your hands straight Put your feet straight Put your shoulders behind your back Push your chest forward Look straight Slowly, breathe in Lift your chest up Slowly, breathe in Breathe out Push your chest up Stretch your neck Look straight Relax your face Slowly, breathe out Slowly, breathe in Put your chin down Put your toes towards the ceiling Breathe in Inhale Lift your chest up Push your chest up Slowly, push your chest down Straighten your knees Push your chest up Pull your shoulders back Inhale Slowly, breathe in Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Stretch your hands Breathe out Put your chin down Slowly, breathe in Lift your hands up Put your toes towards the ceiling Breathe out Put your hands down Relax your shoulders Look straight Let's do the mountain pose to stretch the whole body Open your legs Straighten your arms Relax your shoulders Relax your knees Look straight Slowly, breathe in Lift your hands up Look straight Stretch your belly Lift your chest up Push your chest up Look straight Slowly, breathe out Put your hands down Look straight Inhale Stretch your whole body Lift your chest up Push your chest back Stretch your ribs Stretch your belly Slowly, breathe out Relax your shoulders Inhale Look straight Lift your hands up Feel your whole body Look straight Inhale Look straight Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale 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