Yoga cho CỘT SỐNG LƯNG - Bài 4: Giảm đau mỏi THOÁI HOÁ LƯNG | Đặng Kim Ba Yoga Trị Liệu

Welcome everyone to today's exercise with KiBa Today's topic is about exercises to help you recover and improve your back health Our back pain in our daily life is caused by sitting in the wrong position, age, and aging So today's exercises will focus on 2 factors 1. Strengthen your life and strengthen your back by increasing muscle groups around your back 2. This exercise is not only good for your back, but also helps you gain a lot of fat Let's start today's exercise Please stand up Keep your feet parallel to each other, with a distance of 2 feet, width of 1 inch Feet forward, back straight Let's start Inhale, put your hands in front of your face Exhale, open your hands up Push your chest up Inhale, put your hands together Put your hands behind your back Exhale, pull your chest forward If possible, hold your hands tight Inhale, open your hands up Put your right hand under your left elbow Exhale, pull your elbow to your head Push your chest up to stretch your shoulder Repeat Inhale, put your hands together Put your hands behind your back Exhale, pull your elbow to your head Push your chest up to stretch your shoulder Repeat Inhale, put your hands together Exhale, open your hands up Push your chest forward Inhale, put your hands together Put your hands behind your back Exhale, open your chest forward Hold your chest up Inhale, open your hands Put your hands together Put your right hand under your left elbow Exhale, pull your elbow to your head Push your chest up Inhale, put your hands together Put your left hand under your right elbow Exhale Look straight forward One more time Inhale, put your hands together Very easy to bear, right? Exhale, turn your hands upside down to pull your hands and arms back to stretch the back of your body Inhale, clasp your hands Put your hands behind your back Exhale, pull your chest forward Lift your arms up Push your hands far away from your back Inhale, release your hands Both hands out straight, just up Exhale, pull your right hand behind your back Look forward Inhale, clasp your hands Put your left hand behind your right hand Exhale, pull your head back Slowly let go of your hands Put your hands down Both hands against your hips, back straight Inhale, take a deep breath Exhale, turn your head to the left Inhale, turn your head back Exhale, turn to the right Inhale, turn your head back Exhale, turn your head to the left Inhale, turn your head back Exhale, turn to the right Inhale, turn your head back Exhale, turn to the left Inhale, turn to the right Let's move to the side Exhale, turn to the right Slowly turn your head back Put your hands down Keep your feet parallel We will inhale and exhale to strengthen our core and stretch our shoulders Inhale, take a deep breath Inhale, turn your head back Exhale, turn to the right Inhale, turn your head back Exhale, turn to the left Inhale, turn your head back Exhale, turn to the left Inhale, turn to the right Exhale, turn to the left Inhale, turn to the right Exhale, turn to the left Inhale, turn to the right Exhale, turn to the left Inhale, take a deep breath Inhale, turn to the right Exhale, turn to the left Inhale, turn to the right Exhale, turn to the left Inhale, turn to the right Exhale, turn to the left Inhale, turn to the right Exhale, turn to the left Inhale, turn to the right Exhale, turn to the right Inhale, turn to the right Exhale, turn to the right Inhale, turn to the right Inhale, turn to the left Extend your right leg Lift it up Turn your belly to the right Turn your head up Lift your body up Exhale, turn to the left Inhale, turn to the right Exhale, turn to the left Inhale, turn to the right Exhale, 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left Inhale, turn to the left Put your hands on your knees and knees Depending on your flexibility, you can bend your knees But remember to bend your knees Not bend like this Pay attention Then do it again Get ready The movements up and down For those who learn hip-up or forward Remember to do it slowly Start Inhale, both hands up Exhale, bend your knees Bend your belly Turn to the back Look forward Stand up Exhale, bend your knees Put your hands on your knees Bend your knees Repeat Inhale, stand up Exhale, bend your knees Bend your belly Stand up Exhale, bend your knees Look forward Bend your knees Put your hands on your knees Repeat Inhale, both hands up Exhale, bend your knees Bend your belly Put your hands on your knees Bend your belly Stand up Exhale, bend your knees Look forward Bend your knees Repeat Inhale, both hands up Pay attention If you feel pain in your back You just need to bend your knees a little Inhale, bend your knees Exhale, bend your knees Bend your belly Stand up Exhale, bend your knees Look forward Bend your knees Put your hands on your knees Slowly If you feel pain in your back, just do it slowly Inhale Inhale, bend your knees Look forward Exhale, bend your knees Bend your belly Bend your knees Bend your belly Stand up Exhale, bend your knees Look forward Inhale Bend your knees Look forward Exhale, bend your knees Repeat Inhale, both hands up Pay attention If you feel pain in your back You just need to bend your knees a little Inhale, bend your knees Look forward Bend your knees Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look 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forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Exhale, bend your knees Look forward Inhale, bend your knees Look forward Touch your toes Or your toes If you hold your toes Pull your toes up Push your toes up Put your hands and shoulders away from each other Keep your balance And breathe slowly Close your eyes Breathe slowly Inhale Stretch your shoulders Tighten your body Exhale Stretch your shoulders Inhale Exhale Keep your legs straight You will feel tension in your legs Our goal is to stretch our whole life So don't try to touch your forehead and knees like this Push your chest up And stretch your body Your life will be straight Try to roll your body If you can't breathe Breathe out and push your chest forward Lift your chest up Okay, let's let go Roll your body Very comfortable Massage your belly Roll your body Relax your body Let's lie down The next exercise is called bridge pose With both feet parallel Both arms wide Touch your toes Keep it straight Put your palm down Take a deep breath Inhale Lift your hip Inhale Keep it straight If you can, let your belly a little bit closer Back a little bit closer If you can, continue to lift your hip Or you can push your knees in If you push your knees in and you feel a little bit of pain in your knees If you feel pain in your knees You don't have to push more You may have a back problem Or you may have a knee joint problem Lift your hip Push your hips in Slowly lower your hip Lower your hip Your hands are holding your knees Relax your back Relax your shoulder Inhale and slow down Exhale It's very easy to hold your back with this pose Take a deep breath Relax your legs Relax your shoulder And of course, relax your entire forehead And slowly let go Your right foot is on the left Both feet are clasped against each other Clasped against each other your left hand rolls down, your right hand rolls out, your two palms hug the left knee at the bottom In case you can't reach the back, you can replace it with the front as long as we can keep the left knee Next, take a slow breath and release the body Relax your body, relax your feet, relax your shoulders Take a slow breath, take a slow breath Slowly let go of your hand, let's switch sides There is a left foot on the right knee Your right hand holds the left knee The left hand holds the head of the right foot, the two hands are pulled backwards to the sides so that your two feet catch each other on the knee Then the right hand rolls out, rolls down The left hand rolls up, hugs the head of the right knee and relax Take a deep breath, every time you breathe, you will focus on the back Relax your back You can even move slightly to the sides like this Move slightly to the sides to feel the back Move slightly to the sides Take a slow breath, take a slow breath Slowly let go of your hand, let go Let go Straighten your toes, guys Straighten your toes, put your hands together Breathe out, stretch your arms back, stretch your life Stretch your life Oh, let go of your hand Let go of your left knee, lie sideways to the right Put your right hand under your head There are two feet And let's all sit up Wow, we will finish today's exercise The theme is related to the recovery of the back muscles You pay attention to the movement of the knees in the first half We must pay special attention to the hip and abdomen muscles The goal of the exercise is just to activate your abdominal muscles It doesn't matter if you fall far Don't focus on trying to fall far Focus on the abdominal muscles For those of you who fall up and down like that Maybe we will feel a little dizzy In general, the problem of blood pressure is strong And the problem of osteoporosis is a problem of intercourse So you have to balance your breathing And I wish you all have great moments in the exercise 3 See you in the next exercises Goodbye!