7 Ngày Yoga Giảm Đau Lưng - Phục hồi Thoái hóa lưng - Ngày 7 | Đặng Kim Ba Yoga Trị Liệu

Welcome back to the 7th exercise This exercise is part of our 7-day yoga journey to recover our back The theme of today's exercise is to stretch and soften our whole body 7 days doesn't mean 7 days We need to do it over and over again as a habit so that our body can recover more completely Now we're going to sit on our feet For today's exercise, you can do it in the evening or in the morning You can do it right on the bed It's very comfortable Sit on your feet Put your hands on your knees Keep your back straight Start Inhale, lift your chest forward Clench your lips Lift your chin up Exhale, roll your body back Lean your back Repeat Inhale, lift your chest up Lift your chin up Exhale, roll your body back Lean your back Inhale, lift your chest up Lean your back Exhale, roll your body back Repeat 3 times Inhale, lift your chest up Exhale, roll your body back Lean your back Repeat Inhale, lift your chest up Exhale, roll your body back Last time Inhale, lift your chest up Exhale, roll your body back Lean your back Turn your neck Inhale Exhale, turn your head to the left Turn your chin Inhale, turn your head to the right Exhale, turn your head to the right Inhale, turn your head to the right Exhale, turn your head to the left Inhale, turn your head to the right Exhale, turn your head to the right Repeat Inhale, turn your head to the right Exhale, turn your head to the left Turn your chin Inhale, turn your head to the right Exhale, turn your head to the right 2 more times Inhale, turn your head to the right Exhale, turn your head to the left Inhale, turn your head to the right Exhale, turn your head to the right Last time Inhale, lean your back Exhale, turn your head to the left Inhale, turn your head to the right Exhale, turn your head to the right Lean on both hands Lean straight in Turn your chest up Lift your chest up, stretch your right hand up, and lower your left hand down Gently lower your left hand down, and tilt to the left Turn your shoulder, look up Turn to the side Inhale, lift up Stretch your left hand up, back straight Stretch your arms Tilt to the right Turn your head, look up Continue Inhale, lift up, feel the tension in all areas of your arms Back straight Stretch your right hand up, tilt to the left Inhale, lift up, stretch your left hand up, tilt to the right Continue Inhale, lift up, stretch your right hand up, lower your left hand down Tilt to the left Turn your shoulder, look up Turn to the side Inhale, stretch your left hand up, back straight Tilt to the right Turn your shoulder One more time Inhale, stretch your right hand up, tilt to the left Inhale, lift up, stretch your left hand up, lower your right hand down Tilt to the right Slowly lift up Inhale, stretch your arms, back straight Turn to the left Put your right hand under your left knee Turn to the back Look at your shoulder, back straight Inhale, turn to the side Pay attention to your body straight Exhale, tilt to the right Back straight Turn your neck, look back Two more times Inhale, turn to the side Back straight Exhale, tilt to the left Look back Inhale, turn to the side Stretch your arms Exhale, tilt to the right One last time Inhale, stretch your arms Lift your neck Exhale, tilt to the left Look at your shoulder Inhale, turn to the side Stretch your arms Exhale, tilt to the right Turn to the back Inhale, stretch your arms Exhale, tilt to the right Look back Inhale, stretch your arms Hold tight Exhale, tilt to the front Hold tight Again Inhale, stretch your arms Stretch your arms Exhale, tilt to the right Hold tight Inhale, lower your arms Stretch your arms Exhale, tilt to the back Hold tight One more time Inhale, stretch your arms Exhale, tilt to the front Stretch your arms Inhale, tilt to the front Hold tight Exhale, tilt to the back Hold tight Turn to the back Touch your waist with your left hand Lift your back straight Inhale, tilt to the right Hold tight Let's stretch a little bit Hold here and exhale slowly Exhale slowly If you feel a little tense in your shoulder and neck Push it up Exhale slowly Relax your forehead And slowly let go of your hand Let's switch sides Inhale, tilt to the right Turn to the back Straighten your back Exhale, tilt your head to the left To the left Inhale, tilt to the front Exhale, tilt to the front Relax your right arm And slowly let go of your hand You can turn to the side Straighten your legs Stand up, straighten your back Straighten your back Lift your arms Inhale, lift your arms Straighten your back Lift your arms up Exhale, tilt to the front Hold your hands Or your neck Or your toes Lift up And exhale slowly Exhale slowly Maintain a level of tension Straighten your legs Exhale, tilt to the front Let go of your hands Or your toes Let go of your shoulders Let go of your neck Inhale, tilt to the front Pay attention, just a little bit more Not too much And continuously measure the stretch after each round You will measure your forehead How far your toes are Observe your knees Don't bend your knees Keep your knees straight Exhale slowly And slowly let go of your hands Let go of your hands The fixed angle is to bend both feet Pull your toes back Keep your toes Pull your toes back Straighten your back Inhale, tilt to the front Exhale, tilt to the front Combine with your elbows Point your feet down Hold your hands And continue to exhale slowly The degree of flexibility of each person Some people will have more or less It doesn't matter Keep your hands away from your shoulders And if you want to increase the intensity When you exhale We will increase the intensity a little more Exhale slowly Today's exercise is just a light stretch Increase the intensity And slowly let go of your hands Ok, keep your feet straight Now you bend your knees And we lie down Lie down Or you can hug the pillow Stand here and exhale slowly Relax your stomach Relax your ankles Relax your shoulders Exhale slowly We lower our right foot down Lower your right foot Be careful to do it slowly Bend your left foot Both hands hold the left foot Pull the left knee close to the stomach Inhale Actually, we stretch our legs Depending on the ability of each person You can bend your legs like this If you do better, it will be a little more intense The feeling is a bit tense in the entire back leg Be careful not to be too tense And keep your breath slow Relax your shoulders For those who want to be more intense To stretch more We can slowly bend our right foot But be careful if the intensity The intensity is too much for you For those who can add more We will bend our right foot If you do better, you will be able to straighten your legs But it's not mandatory You have to do it today Just a little more every day Keep it up Your feet may be curled or bent Now hold your left hand next to your foot Let go of your right hand Slowly let go of your left foot The rope to the side Maybe it's like a carpet Maybe it's curled like this Your right foot may be curled or bent It's harder to bend The feeling is a bit tense in the hip And keep it tight Keep your hands tight But let go of your left hand Slowly bend your left foot Bend your right foot Put your left foot on your right knee Turn your left hand inside Turn your right hand outside Hold your right knee with both hands Keep your posture and breathe slowly Let go of your feet Let go of your back Breathe slowly Slowly lower your feet Change your feet Bend your right foot Hold your right foot with both hands Calm down Take a deep breath Actually, let go of your feet a little To feel the tension in your feet And keep breathing slowly If your feet are more flexible, you can let go of your feet more Or combine it with straightening your left foot Remember to do it slowly according to your strength The tension we maintain How can it not be too uncomfortable? Control your breathing Take a deep breath and breathe slowly Remember to relax your shoulders and neck When we are tense, we often tighten our muscles Especially the neck area We often have neck pain after exercises Relax your neck Put your right hand in the middle of your feet Slowly let go of your left hand Relax your right foot and move it to the side It's better to do it in the middle of your feet If not, you can bend your feet There are many ways to do a posture Depending on your level of mobility Take a deep breath Slowly bend your left foot Put your right foot on your left knee Let go of your right hand and wrap it inside Hold your left knee with both hands Hold it here and take a deep breath Let go of your feet Hold it firmly with only one hand You can even move it slightly to both sides Take a deep breath Slowly lower your feet You have two feet Hold one side of your feet with one hand Take a deep breath Relax your hip joint Move your feet to both sides Relax your shoulder If your feet are more flexible, you can move your feet more straight Don't overdo it Take a deep breath This is just a relaxed posture You can even move your feet slightly to both sides It's very comfortable Keep your hands firm, but let go of your shoulders Slowly bend your feet Your feet touch each other Keep your hips away from the floor Keep your feet straight on your face Take a deep breath Don't let your feet touch the floor Pull your feet towards your hips You don't have to touch your hips Just pull your feet If you want to do it better, you can wrap your hands like this Hold your feet firmly Then move your feet to both sides If you can't wrap your hands, you can hold your feet Keep your feet on your hips Slowly let go of your hands and put your feet down Keep your feet straight Keep your toes straight Put your hands in front of your face Hold your toes Breathe out Hold your hands and toes Hold your toes Slowly put your hands back Let's do two more rounds Breathe in Hold your toes Breathe out Hold your hands and toes Hold your toes One more time Breathe in Hold your toes Breathe out Hold your hands and toes Hold your toes Breathe in Hold your left knee Lean to the right Hold your toes Breathe in Hold your toes Breathe out Hold your toes Breathe in Hold your toes Breathe out Hold your toes Breathe in Hold your toes Breathe out Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes Breathe in Hold your toes