✨ LẤP LÁNH - Ngày 16 - SÁNG TỎ | 30 Ngày Yoga | Yoga By Sophie

Hello, welcome to the 16th day of 30-day yoga journey with Sophie. It's fast, isn't it? We've already gone half way through this challenge. Today, we're going to shed some light on our own problems. Because sometimes, we're too busy in life, or we're too young, so we don't have much time to really sit down with ourselves. So today, let's do a series of rotating yoga poses with Sophie, and the open-air movements will help you shed light on the personal fears and challenges you face every day. To do this exercise, you don't need any support equipment. There are many yoga poses in the Vinyasa style that many people love. All you need is a mat. And don't forget to practice this exercise because at the end of this video, we're going to have a mini-game, and we're going to show you how to participate, and receive a lot of interesting gifts from sponsors for those who participate in the challenge. And now, when you're ready, sit down straight and let's start today's exercise. You can download the audio file of this exercise from the website yogabysophie.com. To do this exercise, you don't need any support equipment. When you're ready, sit down straight and let's start a series of Asana movements, in the Vinyasa style, to help us cleanse, purify, and cleanse with the rotating poses. At the same time, open your abs to make you feel comfortable and relaxed. A comfortable, clean body will help you conquer many challenges in life. And now, let's sit down straight and start this exercise. In the Asana pose, put your hands on your knees. Close your eyes. Relax your shoulders. Relax your mind. Concentrate on the inside. When you inhale, raise your head high and stretch your spine. Exhale, lower your pelvis. Observe your body. Observe your mind. If your mind is often confused, you may need to practice poses like today. These poses help you excrete blood from your body, from your digestive system, to help us cleanse our digestive system, our blood vessels, and our mind. It also cleanses and purifies. And now, let's start with Sophie. Inhale deeply. Open your mouth. Inhale. Open your mouth. Open your tongue. Very good. Gently open your eyes. Put your right hand behind your left hand. Raise your right thigh. Inhale deeply. Exhale, lower your belly. It's like you're breathing Kababati. Inhale. Exhale, lower your belly. Let's do it together. Inhale. One more time. You're used to breathing Kababati, right? Inhale deeply. Exhale, lower your belly. Let's do it again. Inhale. Very good. Inhale. Exhale. Lower your head. Let go of your shoulders. Let go of your neck. Look down. Or look up. Inhale. Exhale. Let's do it together. Inhale. Lower your belly. One more time. Inhale. Exhale. Inhale deeply. Kababati. One more time. Inhale. Exhale. Inhale. Exhale. Let's do it together. Inhale. Look up. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Look up. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Look up. Inhale. Exhale. Look up. Inhale. Look up. Exhale. Inhale. Exhale. Take a deep breath. Exhale, press your left foot to the ground. Inhale, lift both shoulders to the floor, then bring your right hand over your head towards the end of the carpet. Fight on both sides. Exhale, place your hand on the top of the carpet, step back and take a cold bath. Inhale, bend forward. Exhale, place your chest down on the carpet. Inhale, face the dog. Exhale, face the dog. Look up at the front of the carpet. Step with both feet on the carpet. Inhale, place your hand on the top of the carpet. Exhale, bend forward. Inhale, place your hand on the top of the carpet. Exhale, place your hand on the carpet. Exhale, face the dog. Inhale, face the dog. Lift your right foot up. Exhale, place your right knee on the carpet. Place your right foot on the carpet. Very good. Lower your tongue. Extend your left foot. Now, we can change the position of our knees. Lift your left knee up. Very good. Place your left knee on the carpet. Lift both shoulders up. Inhale, place your hand on the top of the carpet. Lower your tongue. Hold your hands together. Point your pinkie up to the sky. Exhale, bend forward. Point your pinkie up to the carpet. Lift your chest up. Bend your left knee up. Lift your left knee up. Inhale, place your tongue up. Inhale, open your chest. Exhale, bend forward. Lift your chest up. Turn your body to the right. Place your left foot on the carpet. Lift your right knee up. Inhale, lift your head up. Bend forward. Exhale, bend forward. Turn your body to the right. Inhale, bend forward. Turn your body to the right. Exhale, bend forward. Hold your hands together. Inhale, bend forward. Turn your body to the left. Turn your body to the right. Inhale, bend forward. Turn your body to the left. Turn your body to the right. Inhale, bend forward. Turn your body to the left. Exhale, bend forward. Turn your body to the left. Inhale, bend forward. Turn your body to the left. Exhale, bend forward. Turn your body to the left. Inhale, bend forward. Turn your body to the left. Exhale, bend forward. Turn your body to the left. Inhale, bend forward. Exhale, bend forward. Turn your body to the left. Inhale, bend forward. Turn your body to the left. Exhale, bend forward. Turn your body to the left. Inhale, bend forward. Turn your body to the left. Exhale, bend forward. Turn your body to the left. Inhale, bend forward. Turn your body to the left. On your toes, bend your right toe backward. Touch the floor with your knee. Or you can try to lift your right knee up from the floor. Press your toes down. Bend your right toe. Do you feel something happening in your back foot? Take a deep breath. Put your right knee down. Roll your right toes down. Put your two hands on the floor. Lift your left thigh up. Inhale, open your chest. Close your hands together. Lift your toes up. Exhale, bend forward. Roll your toes down. Push your chest up. Inhale, lift your right knee up. Look straight ahead. Bend your spine backward. Exhale, bend forward. Roll your toes down. Inhale, open your left thigh up. Push your chest up. Lift your toes up. Inhale, open your chest. Exhale, turn to the left. Left hand behind the right foot. Right hand on the left thigh. Inhale, open your chest. Look straight ahead. Exhale, touch the floor with your two hands. Inhale, open your chest. Right hand up. Turn your body to the right. Look straight ahead. Close your right foot. Touch the floor with your right foot. Turn your right foot to the right. Change to the other side. Inhale, open your chest. Look straight ahead. Roll your right hand backward. Push your right knee up. Inhale, open your chest. Look straight ahead. Close your right foot. Look straight ahead. Inhale, open your chest. Look straight ahead. Exhale, touch the floor with your two hands. Lift your toes up. Look straight ahead. Inhale, open your chest. Look straight ahead. Close your eyes. Inhale, open your chest. Look straight ahead. Inhale, open your chest. Look straight ahead. Exhale, look straight ahead. and your left foot behind the body at the right feel In a child's pose, bend your knees to the floor. Lower your entire chest down. If you want to continue, let's go back to the starting position. Lift your right leg up. Inhale. Exhale, step your right leg to the center of your hands. Inhale, lift your right leg up. Inhale, lift your left leg to the right. Lift your right hand to the left. Gaze at the left ankle. Inhale. Exhale, take your right hand forward. Gaze at your right hip. Inhale, twist your hips. Your right hand towards your bum. Relax your right hand, raise it towards your left foot, and gently pull your left foot over your right thighs. Repeat for a while. Relax your left hand, raise it towards your left foot, and gently pull your left foot over your right thighs. Inhale, bring your right hand over your head and rotate in a triangle. Look at your right hand. Bend your back knee. Inhale, rotate from the collarbone. Very good. Put your hands down and look forward. Lift your left foot up from the inhale. Inhale, step your left foot straight forward. Put your left foot on the floor. Inhale, bring your right knee forward and stand up. Put your left hand on the outside of your thigh. Rotate your right hand and breathe out. Look at your right hand. If you can go further, put your left hand on the outside of your right foot and bring your right knee forward. Inhale, stretch your body. Breathe out. Put your right foot on the floor. Bend your knees. Inhale, lift your body up. Breathe out. Put your hands on the floor. Jump. Step back. Lie on your back. Bend your knees. Look at your face. Put your knees on the floor. Rest for a while. You can pause the video. If you want to continue, come back to your seat. Inhale. Breathe out. Lift your left foot up from the inhale. Inhale, bring your left knee forward. Step forward. Inhale, lift your right knee up. Put your hands on the floor. Look forward. Inhale, rotate your left foot. Bend your right knee. Put your left hand on the floor. Lie on your back. Put your right hand on the floor. Bend your left knee. Put your right hand on the floor. Bend your back. Rotate your body. Look at your face. Put your right foot on the floor. Step back. Bend your left knee. Inhale. Look forward. Inhale, rotate your right knee. Bend your left knee. Put your right foot on the floor. Step forward. Inhale, rotate your right knee. Put your left hand on the floor. Bend your back. Inhale, rotate your right knee. Put your left hand on the floor. Step forward. Inhale, rotate your right knee. Bend your back. Look forward. Inhale, rotate your right knee. Bend your back. Inhale, rotate your right knee. Put your left hand on the floor. Look forward. Inhale, rotate your right knee. Bend your back. Look forward. Inhale, rotate your right knee. Bend your back. Look forward. Inhale, rotate your right knee. Bend your back. Look forward. Inhale, rotate your right knee. Bend your back. Look forward. Inhale, rotate your right knee. Bend your back. Inhale. Ascend with your right foot. Now place your right knee flat. Closely hold your right leg. Inhale, column up your left foot. You're under ankle. Move forward. Exhale. Rotate your left shoulder backwards. Move your left arm toward theesin. Relax and face outwards. Rotate your arms back to the passed position. Alternate hands. turn your right hand to the outside of your left foot and bring your left knee forward. Try to stretch your feet. Inhale deeply. Stretch your spine. Exhale. Place your left foot at the end of your body. Uttanasana. Inhale. Lift half of your body forward. Exhale. Put your hands down. You can jump back or step on the mat. Chaturanga Vinyasa. Face each other. Inhale. Exhale. Put your knees down to rest in the young boy pose. You can put your hands behind to relax your shoulders. Inhale deeply. Exhale. You did very well. In the next inhale, lift your shoulders up and sit up. Inhale in the middle of your belly. Let's do it together in the young boy pose. Turn your right knee to the front of your left knee. Put your feet to the sides. Your right foot to the outside of your left hip. Your left foot to the outside of your right hip. Let's do it together in the young boy pose. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Next, we will do the boy pose. Hold your hands in front of your chest. Turn your body to the right. Put your left knee to the outside of your right hip. Turn your right shoulder to the back. Put your right knee to the back. Inhale. Inhale, lengthen the spine, from the pelvis to the top of the head Exhale, push the right shoulder back Press the right hand on the left hand to have a point, rotate and push the right shoulder back Another variation is that you lean straight, bend the left elbow and the left hand holds the right foot For the right hand, five fingers touch the back of the head Inhale, straight back up Exhale, rotate the right shoulder back Choose the variation for the arm so that you can rotate the spine and feel that this rotation becomes deeper from your pelvis Deep breath and inhale Exhale, straighten the spine Bring your heels to the sky Put your hands behind the heels Inhale, raise your hips and lower your head back Exhale, straighten your butt and raise your head into the sky Feel the strength of your arms Very good! Breathe out Put your hips down Let's switch sides This time we will put the left knee on top of the right knee in a thick posture for the other side Both feet should feel comfortable in the ankle You should keep the angle of the ankle so that you feel comfortable Then when your two hips have settled on the floor or the left hip is on a branch or a thin blanket we will put our hands forward and prepare to meet the other person Inhale, open your chest to the front Breathe out Put your hips down Let's switch sides Here, Sophie sees that some of you have a common mistake which is that your shoulder is leaning forward When you fold your hands forward you can fix it by moving your hands back a little to lift your shoulders up Then push your shoulders back and push your chest forward to keep your spine long Open your chest to help the oxygen get into your lungs Very good! Now let's do the rotation Hold your hands in front of your chest Rotate your body to the left Put your right knee on top of the left knee Inhale Straighten your back Open your chest Breathe out Stretch your left shoulder to your back Stretch your left knee to get your spine back On the other side, you have some arms You can straighten your right knee Hold your right hand with your left foot and your left wrist to open your chest and open your left shoulder Right knee to the right, left knee to the left Use this point to push your left shoulder back Inhale again, stretch your spine Exhale, push your left shoulder back Turn your back, inhale, close your abdomen Now, let's get out of this posture and get into the reverse posture Put your feet in front of you Put your knees up Put your hands behind your hips Press your hands down Inhale, push your hips up Put your knees up, fold your knees Relax your neck and head back Look behind you Push your hips up Use the strength of your arms and shoulders Very good! Breathe in, exhale, relax Let's finish the exercise in Sukhasana Sit comfortably Fold your knees You can press your thumbs together Prana, Mudra The thumb and the ring finger touch each other Close your eyes Inhale deeply Feel your body full of energy at the end of the exercise Feel your mind calm Clear your mind Today, we have practiced an asana chain to bring energy to the body and take a deep breath to calm the mind Observe each part of your body Feel the lightness from the abdomen internal organs blood vessels Feel your mind calm The whole body and mind have been cleansed after this exercise Feel the energy flowing in your body The wonderful things are happening in your body Feel and observe You can sit here a little longer or until you want to finish this exercise Or if you want to finish now put your hands in front of your chest Thank you for practicing well today so that your mind is clear and calm I wish you a good day See you in the next exercises Namaste www.yoga-by-sophie.com Thank you Namaste