Bài Tập Yoga Chữa Đau Vai Gáy| Yoga cho người mới | Ngày 5/30 ngày 10 phút Yoga Buổi Sáng Hola Yoga

Namaste, hello everyone, I'm Hoang Lan from Holayoga.vn and welcome to the 5th day of the 30-day yoga course, 10 minutes of light yoga and today's exercise is for those of you who have a sore shoulder if you feel tired in that area, please choose this exercise and if you want to watch the whole 30 days of this yoga course then please download the Holayoga app on Apple Store or Android Google Play for us to practice with Hoang Lan Let's get started! Today, let's sit and roll our legs on the carpet or you can put your feet in a position so that your eyes are on this side and your neck is on the other Please choose a comfortable sitting position to focus on breathing Raise your chest up, lower your shoulders down as close as possible Let's inhale and raise your belly Exhale, fold your belly down Let's breathe in and breathe out the breath here so that we can listen to the sound of breathing If you still know more clearly, please watch the video about breathing from a philosophical point of view to understand better Now, let's breathe in and breathe out in the morning when we wake up Take a few minutes to connect with yourself Inhale, fold your belly and breathe out Lower your belly As usual, Hoang Lan wants to send a message to herself as well as to you Every morning when I wake up I wake up to have a better and more positive attitude The message that Hoang Lan wants to send today is I have all the answers in me We don't have to go far Just go back to your body Go back to your breath Close your eyes and breathe in You will find the answer Inhale and breathe out No matter where you are or what problems you have in your life Inhale deeply here and breathe out Fold your belly down Let's rotate our necks together Just like today's topic for your neck That way, you will feel relaxed and relaxed in your neck Inhale, fold your belly Breathe out, fold your belly down Let's rotate our necks together Inhale, fold your belly Don't overdo it Breathe out, fold your belly down Inhale and breathe out Slowly bring your body forward Inhale and breathe out Fold your neck to the left Look at your left shoulder Feel like someone is putting a kiss mark on your neck Inhale, fold your belly Inhale again Breathe out Fold your neck to the right Look at your right shoulder Feel like someone is putting a kiss mark on your neck Inhale, fold your belly Lift your arms up Put your right hand behind your left shoulder Put your left hand on your right elbow Let's stretch out our arms Inhale, fold your belly Lift your arms up Put your left hand on your right shoulder and your right hand on your left elbow Inhale, fold your belly Stretch out your arms Lift your body up Inhale, fold your belly Put your right hand behind your left shoulder Slowly put your right hand on your left elbow Inhale, fold your belly Lift your arms up Put your right hand behind your left shoulder Inhale, fold your belly Lift your arms up Put your right hand behind your left shoulder Inhale, fold your belly Lift your arms up Put your right hand behind your left shoulder Inhale, fold your belly Lift your arms up Put your right hand behind your left shoulder Lower your shoulders, and tilt your head a little And rotate your shoulders Now let's do a catwalk Relax your fingers on your face Hands below your shoulder The head should be right below your armpit Straighten your back Put your belly to your chest Although it is very simple, but if you pay attention carefully, only the abs will be activated if we tighten our hamstrings. Inhale, open your back, open your chest up, breathe out, inhale, breathe out, bend your knees a little bit, inhale, open your back, open your chest up, press from side 1, breathe out, let the breath flow with us, we bend our back, feel like the back of the back is stretched out, inhale, feel the smooth movement of life, full of air in the breath, breathe out, curl your toes up, lift your knees up, back, bend your back, bend your back, bend your back. But don't bend your back. Keep your back straight. Crossed temples 3 2 1 good Hold your hands down, your legs down, your left head down, And lift your body up, still adjust it so that your knees are right above your feet, and don't let your right hip go up, bring this hip down so that your hips are straight. Lift your body up, put your left hand in the middle, let's bend your body, bend your body to the right thigh, shoulder, let it be as far as possible. And I gradually bend, fold the back leg, the hand can hold the leg. And because today, with the posture, with the theme of the girl's neck, we don't need to move our legs anywhere, because I don't need to want to stretch my thighs, I just want to relax. And the important thing is that we can gently open our thighs, open our thighs first, to feel that the whole area of ​​the neck, the area of ​​the arm is feeling comfortable. You can let this right thigh area go to the right a little bit, let go of your head here. Very good, now let's lift our body up together. The knees will still be right above the eyes of the whole leg, not parallel to the front. And put your hands together. Now the right foot is on top, the right hand is also on top, the left hand is at the bottom, we roll one circle into each other, maybe one circle, or maybe two circles. Inhale, open your arms high, a little more, inhale and exhale. 3, 2, 1, rotate your shoulders very comfortably, breathe out, relax your hands, and gradually pull your legs back to the position for the face. Put your feet a little bit to the side, tighten, tighten your shoulders down. Breathe out, breathe in, breathe out. Very good, put your left foot on the mat between your hands. And let's let the back foot bend 45 degrees. Lift your body up, fold your front legs down, both hips facing forward. Adjust to be balanced, force evenly on both legs, roll your tailbone, push your body up, breathe out, always put your hands behind, your back will not be empty. Roll your tailbone down, only your shoulder is breathing. Breathe out, kneel down, you can put it on your thigh, or you can bend deeper and lift this shoulder higher. Very good, open your shoulders. 3, 2, and 1, very good. Let's go down, put your knees down, pull your toes back. Now, let's adjust, bend a little bit, always put your knees right above your eyes. Put your right hand in the middle of the carpet, turn your body to the left thigh, put your left foot on the mat, and we don't need to put our feet close to our hips, just relax. And today, with this posture, focus on the arch of this thigh, the right foot can be tilted to the side a little bit, and we lift our body up. Lift your shoulders up, look up at the sky, relax your shoulders here. 3, 2, and 1, look up a little bit. Very good, put your feet down, lift your body up. And now, left foot on the mat, left hand on the mat, right hand on the mat. Round and round, or two rounds together, or just put your hands together. Inhale, exhale, stretch your shoulders. 3, 2, and 1, breathe out. Exhale, bend down, relax your arms, relax your legs. Let's gradually return to the position of lying down. Okay, relax. And let's lie down together. Very good. Today, we want to have the help of these two crutches. You put one crutch low, one crutch high. We want to open our back a little bit to relax our shoulders. Place the crutch low, it will support your upper back, and the crutch high will support your head. Relax your whole back, or below. Relax, open your shoulders and shoulders. Don't bend your back. We just let the back relax, the tailbone touches very comfortably. And let's come to the pose of resting and breathing together. Inhale, bend up and down, and remind yourself of today's message. I have every answer from myself. With every 10 minutes, even if it's very short, let's practice body space, send a meaningful message to start a new day very well. If you want, you can stay here a little longer. Feel your breath and your body. Relax, open your shoulders, shoulders, and shoulders. Help that area to relax and relax. Thank you so much. See you in the next session. Namaste.