Thử Thách 14 Ngày Yoga Giảm Mỡ Bụng | Ngày 06 | Hye Yoga

Hello everyone, welcome to the 6th day of the 14-day yoga challenge to reduce belly fat. And now let's get started with today's exercise. From here, you can sit comfortably on the mat. Put your hands on your knees. Always be aware that your back is straight. Lightly lift your shoulders, turn your shoulders, open your chest. From here, we will gently close our eyes. Inhale deeply. Exhale deeply. Inhale deeply. Exhale, lower your belly. Inhale, your belly is getting deeper. Exhale, lower your belly. Let go of your whole body. Let go of your face. Feel the breath going out and in naturally. From here, gently put your hands in front of your chest. Namaste. Now let's do it gently. From here, let's... Let's go back to the position of the table. Inhale. Open your chest. Inhale. Exhale. Inhale deeply. Open your chest. Inhale deeply. Open your chest. Exhale, lower your back. Inhale deeply. Look down. Inhale. Open your chest. Exhale, lower your back. Inhale deeply. Look down. Inhale. Four. Three. Two and one. Inhale, open your chest. Exhale, lower your back. Exhale, lower your belly. From here, gently go back to the table. Inhale, right leg back. Right leg back. Bend your right knee. Left hand in front. Keep the position of the table. Five. Four. Three. Two and one. Gently put your hand back. Look at your ankle. If you can, lift your leg up. Lift your leg up. Look forward. Focus on one place. Exhale. Lower your leg. Bring your knee near your chin. Or raise your toe. Raise your toe. Raise your knee. Gently inhale, right leg back. Right leg back. Turn your left leg to the left. Lower your right leg. Inhale, right leg back. Open your chest. Five. Four. Three. Two and one. Gently put your hand back. Look at your ankle. Right leg back. Look down. Left hand in front. Lower your hand. Bring your knee near your chin. Lower your knee. Right leg back. Inhale, left leg back. Right hand in front. Close your stomach. Five. Four. Three. Two and one. Hand back. Hold your ankle. Inhale, kick your leg up. Look forward. Five. Four. Three. Two and one. Gently. Right leg back. Close your stomach. Inhale, left leg back. Turn your right leg to the right. Lower your left leg. Hold your left hand. Five. Four. Three. Two and one. Gently. Hold your ankle. Lift your leg back. Look down. Right hand in front. Feel the stretch. Gently. Hands apart. Lower your hands. Bring your left knee near your chin or behind your back. Lower your knee. Inhale, right leg back. Right leg back. Left hand in front. Look forward. Five. Four. Three. Two and one. Hand back. Hold your ankle. Inhale, kick your leg up. Look forward. Five. Four. Three. Two and one. Lower your hand. Bring your knee near your chin or behind your back. Lower your knee. Inhale, right leg back. Turn your left leg to the left. 90 degree angle. Straighten your right arm. Open your chest. Hold here. Five. Four. Three. Two and one. Right hand in front. Hold your ankle. Push your leg back. Hold. Five. Four. Three. Two and one. Lower your hand. Bring your leg back. Turn your back. Lower your right knee. Inhale, left leg back. Right hand in front. Hold. Five. Four. Three. Two and one. Left hand in front. Hold your ankle. Push your leg back. Hold here. Five. Four. Three. Two and one. Lower your hand. Bring your knee near your chin or behind your back. Continue. Push your left leg back. Turn your right leg to the right. Lower your left leg. Straighten your left arm. Feel the stretch here. Five. Look at the ceiling. Four. Three. Two and one. Breathe out. Lower your arm. Alright. Put your left hand on your left knee. Feel the stretch here. Alright. Gently spread your arms. Bring your knee near your chin or behind your back. Roll up. Lower your knee. This time, pull your left arm up. Lift your left arm up. Breathe out. Lower your left arm. Lower your arm. Bring your left shoulder near your right arm. Look up. Put your right arm behind your back. Put it on your thigh. If your hip is tilted to the right, your eyes will focus on your center. Focus on your center. Gently return to the table. Inhale. Return. Continue. Inhale. Lift your right arm up. Breathe out. Lower your right arm. Bring your right shoulder near your left arm. Put your left arm behind your back. Gently spread your arms. Return to the table. Inhale. Stretch your left arm. Breathe out. Lower your arm behind your back. Make sure your feet are parallel to the floor. If you can, put your right foot on the floor. Keep your body level. Tighten your abs. Tighten your butt. If you have a cramp, it's okay. Stretch your feet. If you can, 5, 4, 3, 2, 1. Exhale. Lower your knees. Return to the table. Inhale. Lift your right arm up. Exhale. Lower your shoulder. Good. Inhale. Lift your left foot. Tighten it. Stretch your butt. Keep it here. 5, 4, 3, 2, 3, 1. Lower your knees. Return to the table. Let's face our toes. Lift your butt up. Turn around. Sink into your shoulders. Let's do it slowly. Inhale. Lift your right foot up. Exhale. Lift your right foot up. Lower your left knee. Now, let's face our toes. Lift your right foot up. Return to the table. Tighten your butt. Return to the table. Tighten your butt. Exhale. Lower your knee. Lower your chest. 8 times slowly. Inhale. Lift your butt up. Turn around. Tighten your butt. Exhale. Let's face our toes. Lift your butt up. Turn around. Sink into your shoulders. Tighten your left foot up. Exhale. Lift your left foot up. Lower your right knee. Look forward. Sink into your shoulders. Stretch your back. Now, let's face our toes. Lift your right foot up. Lower your left knee. Return to the table. Tighten your butt. Try to do it right. Lift your right foot up. Tighten your butt. Exhale. Relax your hands and fingers. Exhale. Lower your knee. Lower your chest. 8 times slowly. Inhale. Lift your butt up. Lower your butt. Turn around. Sink into your shoulders. Exhale. Let's face our toes. Lift your butt up. Turn around. Sink into your shoulders. Continue. Tighten your right foot up. Exhale. Lift your right foot up. Lower your right knee. Tighten your butt. Turn around. Sink into your shoulders. Exhale. Lift your right foot up. Lower your chest. Turn around. Sink into your shoulders. Exhale. Lift your right foot up. Lower your chest. Turn around. Sink into your shoulders. Exhale. Lift your right foot up. Lower your chest. Turn around. Exhale. 1 2 3 4 5 6 Exhale. Lower your arms down. Stretch your back. Straighten your right knee. Lower your belly to your thigh. If you feel better, lower your back. Don't let your back hunched. If your back is hunched, you don't need to bend your back too much. If your back is bent, you don't need to bend your back too much. If your back is bent, you can release your elbows. If you don't, you don't need to do any exercise anymore, just rest and hold the position. If your back is bent, you don't need to bend your back too much. Then we will pull our two legs to the side, like this, and then we will lift our legs up. Hold it tight. Now, stretch your toes. Stretch your toes. Straighten your feet. Then we will lift our feet up and down. One. Yes, pull it up. Then we will do it slowly at first. Gradually. Do it slowly, then it is better to increase the rhythm quickly. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten. Then we will slowly lower our feet. We are going to lift up a little bit. Breathe in. Breathe out. Inhale and exhale. Breathe out and continue. Continue. There. Continue to lift up our feet. Our two legs are close to the side like this. Continue. One. Can you do it? Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten. Then slowly lower your feet. Ah. Let's continue. Inhale and exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Then continue. Continue. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. And ten. Slowly lower your feet. Ah. Slowly lower your feet. There. Now let's do it slowly. Give me your hands. Hold a brick. Stretch out your hands. Now we're going to inhale. Lift up your legs. Exhale. Inhale. Hold here. One. Two. Three. Four. Five. Exhale. Inhale. One. Two. Three. Four. Five. Exhale. Inhale. Hold here. One. Two. Three. Four. Five. Exhale. Inhale. One. Two. Three. Four. Five. Exhale. You can put your hands on your belly and feel that your belly is very hard because your muscles are very tight. Keep inhaling. Hold here. If you can, hold longer. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten. Ah. Let's inhale a little. Inhale. Exhale. Inhale. Exhale. Hold here. It's like a brick. If you have a brick, hold it like this. Inhale. Hold here. Exhale. Inhale. Exhale. Inhale. Exhale. Right. Exhale. Inhale. Do it many times. Do it like this. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten. Go down slowly. Inhale. Exhale. Inhale. Exhale. It's still the same posture. But if you have more time and energy to continue, you can repeat 2-3 times. 5-10 times each time. Good. Now, go down slowly. Straighten your legs. Your left foot is on your right knee. Pull your left knee down. Stretch your belly. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Go back. The other side. Your right foot is on your left knee. Pull your left knee down. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Go back to the center. Hold your knees. Inhale. Hold your head up. One. Two. Three. Four. Five. Exhale. Hold your head up. Five. Four. Three. Two. One. Exhale. Hold your head up. One. Two. Three. Four. Five. Exhale. Hold your head up. Go back to the center. Your left foot is on your right knee. Pull your left knee down. One. Five. Two. Three. Hold your head up. Sit up. That was the 6th exercise of the 14-day yoga challenge to reduce belly fat. I hope that this exercise will help your belly to be more firm and slim. Try to keep a regular routine. You can repeat this exercise 1, 2, 3 times. You can repeat it during the time I give you. Don't forget to leave a comment after you finish this exercise. Don't forget to subscribe to my YouTube channel, Yoga For Beginners. Click the bell to wait for my next videos. Goodbye!