Yoga trị liệu THOÁI HOÁ LƯNG, THOÁT VỊ ĐĨA ĐỆM đơn giản ai cũng tập được | Đặng Kim Ba Yoga Trị Liệu

Welcome to today's exercise with me Kimba and my fellow athletes. In today's exercise, we're going to do a series of movements to help restore and treat our back. To restore the back, you will go through the movements to strengthen your back, combined with the movements to stretch and soften our entire spine. And we're going to start today's exercise. Let's stand up. We stand up. Our legs are parallel. And in a horizontal way. Stand straight. Relax your hands. Let's start. Inhale. Put your hands in front of your face. Exhale. Extend your arms forward. Extend your arms. Push your chest up. Inhale. Extend your arms. Exhale. Open your arms up. Push your chest up. Extend your arms back. Inhale. Put your hands together. Put your hands behind your back. Exhale. Extend your arms away from your back. Push your chest up. Extend your arms a bit. Repeat. Extend your arms. Inhale. Put your hands in front of your face. Exhale. Extend your arms forward. Extend your arms. Inhale. Put your hands together. Exhale. Open your arms up. Extend your arms back. Push your chest up. Extend your arms a bit. Inhale. Put your hands together. Put your hands behind your back. Exhale. Extend your arms away from your back. Hold your hands tight. One more time. Slowly let go of your hands. Inhale. Put your hands in front of your face. Exhale. Extend your arms forward. Inhale. Extend your arms. Exhale. Open your arms up. Inhale. Put your hands together. Put your hands behind your back. Exhale. Extend your arms away from your back. Hold your hands tight. Slowly let go of your hands. Put your hands together. Relax your shoulders. Inhale. Take a deep breath. Exhale. Turn your head to the left. Relax your shoulders. 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. One more time. 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. Slowly turn your head to the right. Inhale. Put your hands together. Put your right hand behind your left hand. Exhale. 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 right. 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 right. 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 right. Inhale. Turn your head to the right. Exhale. 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 right. Inhale. Turn your head to the right. Exhale. Turn your head to the right. Inhale. Turn your head to the right. 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Inhale. Lower your back. Push your chest forward. Lift your shoulders up. Exhale. Roll your body up. Bend your head down. Repeat. Inhale. Lower your back. Push your chest forward. Bend your head down. Lift your shoulders up. Bend your head down. Lift your shoulders up. Bend your head down. Lift your shoulders up. Bend your head down. Bend your shoulders up. Bend your head down. Bend your shoulders up. Tiếp tục nào Hít vào Gồng bụng nén thở Nâng mông lên Hà xuống Thở ra Lần cuối Hít vào Nén thở gồng bụng Đẩy cao Hà xuống Thở ra Hai tay đan ôm lấy gối Hai tay đan lại ôm lấy gối Nhắm mắt lại Hít thở chậm lại Thả lỏng ban chân Thả lỏng thắt lưng Thả lỏng vai Thả lỏng trán Hít thở chậm Khí thuật thư giãn Đó là mỗi lần thở chúng ta nghĩ đến một vị trí Mà mình cảm thấy căng thẳng Và thả lỏng nó ra Ví dụ trong động tác này chúng ta tập trung vào thắt lưng và khoang bụng Hít một hơi thật sâu Thở ra chúng ta tập trung suy nghĩ của mình vào thắt lưng và khoang bụng Thả lỏng thắt lưng Chúng ta co hai chân lên Mỗi tay giữ một cạnh ngoài của chân Của bàn chân Bình bông lên Hít sâu một hơi Thở ra thả lỏng chân Rơi đổ sang hai bên Giang rộng chân ra Duy nhất chỉ bàn tay chúng ta giữ cái cạnh ngoài của chân Thả lỏng khớp háng Thả lỏng vai Tất nhiên cũng tùy độ dẻo của mỗi người Miết xa chúng ta cảm thấy hơi căng căng Vẫn khớp háng một chút là được Một số người có khớp háng linh hoạt Chúng ta có thể rủi chân dài hơn được nữa Nhưng nhớ cảm giác chúng ta là cảm giác dễ chịu Bạn thở ra một cách thật chậm Và bạn thả lỏng tự do khớp háng ra Tùy bên độ dẻo của bạn Chân sẽ được tách rộng một cách rất là tự nhiên Thả lỏng vai Thậm chí có thể đung đưa nhẹ sang hai bên cũng được Từ từ thu chân lại Hà chân xuống Giữ thẳng hai chân Tách rộng hai chân ra Quá trân chúng ta sát vào hai mét thảm Thả lỏng bàn chân để cho mắt cá chân chạm xuống thảm Thả lỏng bàn chân rồi đổ sang hai bên Lòng bàn tay gửi lên trên Nhắm mắt lại Hít hở chậm lại Hít hở sâu Từ từ Hít vào sâu hơi Thở ra thật chậm Hít vào Bạn tập trung vào bàn chân Thở ra Thả lỏng bàn chân Để cho ngón chân rơi đổ sang hai bên Hít vào Tập trung vào khớp gối Thở ra Thả lỏng khớp gối Hít vào Hãy tập trung vào khớp háng Thở ra Thả lỏng khớp háng Thả lỏng Toàn bộ đôi chân Hít vào Hãy tập trung vào thắt lưng Và khoang bụng Thở ra Chúng ta thả lỏng toàn bộ thắt lưng Và khoang bụng Hít vào Hãy tập trung vào khớp vai Thở ra Thả lỏng mềm toàn bộ khớp vai Hít vào Hãy tập trung vào bàn tay Thở ra Thả lỏng mềm Toàn bộ bàn tay Để cho các ngón tay co lại Một cách tự nhiên Hít vào Hãy tập trung vào vùng vai Vùng cổ Thở ra Thả lỏng toàn bộ phần vai Và phần cổ của bạn Hít vào Hãy tập trung vào vùng trán Thở ra Thả lỏng toàn bộ cơ Trên vùng trán Hít vào thật sâu hơi Thở ra Thả lỏng toàn bộ cơ thể Hít thở chậm Từ từ hít sâu một hơi Thở ra Chúng ta từ từ mở mắt ra Cứ động bàn tay Cứ động các ngón chân Cổ chân Là chụp sát hai chân lại Dừng bàn chân lên Hít vào hai tay đan lại trước mặt Thở ra Căng tay về sau đầu Đạp căng gót chân Là đẩy căng tay đẩy căng gót chân Từ từ buông lỏng Chúng ta thu tay lại Co chân trái Và làm nghiêng người sang bên phải Tay phải chống dưới đầu Co hai chân lại Thả lỏng người Rồi xin mời tất cả chúng ta ngồi dậy Mình vừa dẫn xong một bài hít thở Mở mắt ra thấy trời tối hẳn Xích lương ngủ mất Và vừa rồi chúng ta đã kết thúc trong bài tập ngày hôm nay Với chuỗi động tác giúp bạn dãn mềm tầm bộ sống lưng Cũng như tăng cường săn chắc Các nhóm cơ Cơ bụng trước, cơ lưng sau và cơ eo hai bên Để hỗ trợ cho sống lưng chúng ta Phục hồi và trì điệu tốt hơn Hãy duy trì bài tập này đều đặn mỗi ngày Cảm ơn các huấn luyện viên đã đồng hành cùng ekipa Trong ngày hôm nay Hẹn gặp lại các bạn trong những bài tập tiếp theo Xin chào