🔴 30p YOGA Trị Liệu CỘT SỐNG, Tránh Thoái Hoá, Giảm đau Lưng (Mọi trình độ) YOGA WITH BRIAN

Welcome to EZYoga, yoga for your shoulders, neck, spine and life. This is a science with simple but very effective movements that you can practice every day, every time, everywhere. This science is designed in a natural space, ensuring that it will regenerate your energy. After tiring days at work, let's register to accompany Brian on this journey to change yourself. To start the exercise, let's sit in a very comfortable standing position, slightly in the middle of the spine, head held high. And here, close your eyes, feel your breath. You just sit and listen to your breath, gently let go of your thoughts. When there is a thought, gently let that thought pass and focus your attention on your body, on your breathing. Very good, let the thought linger after a tiring day at work. Inhale, push the air down the abdomen. Exhale, push the air out of the abdomen. Inhale, push the air up the abdomen. Exhale, push the air out of the abdomen. Very good, a few more times. Inhale, exhale. Inhale deeply and exhale. One last time, inhale, open your chest. Increase your lung capacity to the highest possible level. And exhale gently, let go of the shoulder, push the air out, fold your chest, fold your belly down. Very good. We gently rub our palms, until our hands become warmer. Then you cover your hands, place them on your eyes, relax your eyes, let the heat go into your eyes. Very good, breathe out, lower your arms. Remove your hands again, place them on your eyes. Feel the warmth of your palms, make your eyes relaxed. Very good. And one last time, remove your hands, let your hands be warmer. Gently place them on your eyes, place your hands together and open your eyes. Feel your eyes relaxed. Use your palms, gently massage around your neck. Gently press on the top of your knees, to help relax your shoulders. Massage the two sides of your arms, the delta muscle and the back muscle. Make your arms relaxed. Specially, massage your wrists and palms. Use your fingers to rub them together, to help relax your fingers. Very good. Today's exercise is a recovery exercise, to take care of your whole body, to take care of your shoulders and spine. Because of that, the rhythm will be slower, and help you to relieve stress, and be more relaxed in this exercise. Now, let's practice with Brian. In the first exercise, gently rotate your shoulders, open your back, open your shoulders, try to pull your shoulders back. Lift your arms up, and push your arms back. Very good. Change the direction. In the opposite direction, let your arms meet in front of you, and touch each other. And let's meet in the opposite direction. Good. Touch each other. Very good. Then, put your hands on your thighs. Gently inhale, tilt your head back, lift your arms up, tilt your head back, feel your whole neck open. Relax and relax in this position. Take a few breaths. Very good. And breathe out, meet your head in front of you, pull your shoulders back. Relax in this position. Feel your neck move forward. Touch your chest. Relax completely. Shoulders back. Very good. Here, tilt your head to the left. And then tilt your head to the right. Gently relax. And tilt your head to the left, breathe in and meet in front of you. Tilt your head to the right, breathe out and meet in front. Tilt your head to the left, breathe out and meet in front. Tilt your head to the right, breathe out and meet in front. Very good. Right here, gently put both hands to the head, bring the legs back. And in the young child's posture, in the young child's posture, let's open our knees to the sides. Gently push your hips back, stretch your arms forward, lower your shoulders, chest, lower your head to the floor. Relax in this posture. Very good. Keep your hands here and breathe. Feel the breath evenly. Feel life stretching forward. Feel your legs open wide. Release the tension in the corner of the pelvis. Let's relax here for a few breaths. Very good. Inhale, sit up on your two thighs. In the soldier's sitting posture, both hands are on the hip. Then we lean forward. And in the table position, we breathe to relax life, so that the energy is evenly distributed in our life. Inhale, belly down. Push your chest forward, eyes up. Exhale, belly up. Hold your chest close. Inhale, belly up. Cow. Exhale, circle your body like a cat. Inhale, belly up. Cow, eyes up. Exhale, circle your body. Hold your chest close. Inhale, belly down. Relax your lower back. Exhale, circle your back. Inhale, belly down. Eyes up. Inhale, raise your left hand. Exhale, gently roll your left hand under your hand. Gently roll your right hand over your head. Lie here and relax for a few breaths. Feel your shoulder blades and upper back being released from the tension. Very good. Use your hands to support. Raise your shoulder in this position. Cow. Table. Inhale, gently raise your right hand up. Exhale, circle your right hand under your chest. Raise your left hand over your head. Gently relax your shoulder blades, upper back and shoulder blades. Very good. Inhale, gently raise your hand up. Raise your body in this position. Here, we gently push our hips and legs into the position of our face. In the position of our face, let's repeat after me. Push your heel to the left side of your back. Fold your legs over. In the position of a bicycle. Feel your legs being pulled out. Relax. Try to raise your arms as high as you can. Pull your arms, shoulders and neck. Continue to look at the person in front of you. Very good. Here, put your hands on your feet. And let's sit down in this position. Sit in the Asian position. Use your hands to fold them right in the middle of your chest. Push your feet to the sides. Use your heels to press hard on your knees. This will help to open your chest better. Let's hold here for a few breaths. You can turn your body over to feel more comfortable. Very good. Inhale, open your chest. Exhale, push your chest up and meet the person behind you. Inhale, open your chest. Sit down, straight back, eyes looking up. Exhale, meet the person behind you. Lift your hips high. Inhale, sit down. Exhale, meet the person behind you. Inhale, sit down. Straight back, feel your chest open. Exhale, push your chest up and meet the person behind you. One last time, inhale, sit down. Open your legs. Inhale, feel your legs more flexible. Exhale, gently push your chest up and meet the person behind you. Here, let's hold our hands together. Swing your arms in front of you. Gently lean your body back. Release the tension in your lower back and your whole body. Feel your body. Move with your breath. Inhale, listen to your breath. Very good. Here, let's put our hands in front of us. Inhale, look at your face. Inhale, lift your right leg up. Exhale, step your right leg forward. Lower your right leg behind your arm. Inhale, lift your arms up. Inhale, look at your chest. Feel your chest open. Open your back, lean your arms back. Exhale, gently turn your body. Look behind you and here, hold your hands against your opposite leg. Very good. Feel the tension in your body. Relax your lower back, legs and arms. Very good. Inhale, lift your arms up. Exhale, gently lean your chest back. You can meet someone here. Observe the sphincter at the bottom of the foot. When you feel comfortable, gently push your feet forward. Let your feet go straight. And from here, feel the tension in the sphincter at the bottom of the foot. Let's relax here, guys. Observe the body, observe the sphincter. Relax it after a tiring day at work. Very good. Relax. Inhale, breathe evenly. Feel each breath going in and out. When you breathe out, breathe slower than usual. Let the sphincter receive a deeper relaxation signal. Very good. Inhale. Gently pull your feet back into the position of your face. In the position of your face, gently lift your left leg up. Keep your two hips balanced. Stretch your shoulders, stretch your spine. Breathe out, step your left foot forward. Lower your right knee, extend your right foot back. Inhale, lift your arms over your head. Lower your hips. Open your chest, stretch your arms back. Open your arms high, guys. Breathe out. Let's lower our arms right under the carpet. Lean your arms back and hold your left foot. Hold your hand here for a few breaths. Feel your body being relaxed. Comfortable, guys. Very good. Inhale, lift your arms up. And here, let's move our hips back. Gently lean forward in this position. When you feel comfortable, stretch your knees, stretch your feet forward. When your feet are straight, gently relax here. Use your arms to lift your body weight. Let's observe breathing and relaxation, guys. Breathe in, relax, and breathe out. Very good. Relax your body completely. Feel your breathing. Very good. Observe your breathing. Relax your posture. Feel your muscles have time to expand. Release the tension in the back foot as well as the tension in the soles of your feet. These are the constant tensions of your muscles in your daily life. Very good. Let's gently pull your feet back with Brian. And push your hips up in the position of your face. Let's step your feet over again. Feel your feet straight. And relax your feet, relax your hips and arms. Very good. Gently lower your knees down. Sit on your toes. Here, we use our hands to place them right in front of our face. Create an even triangle, guys. Put your hands right in the middle of the carpet. Then we lower the top of our head right in the middle of our hands. We will gently lift this top of our head up to place our upper body weight on the top of our head. And we just keep it here. To let it affect the top of our head and make you less tense, less stressed. The top of the head is the place where the brain thinks. When you press the top of your head, you will have a chance to release all tension on the mental side. A classic yoga method to help you recover from peace. Gently in your mind. Hold for 5 breaths. 5, 4, 3, 2, and 1. Very good. Gently lower your knees to the carpet. Pull your head up and sit on your toes. Relax in this position. In this position, we just breathe gently to observe the impact of the previous movement on our body. Observe the tension go away. Observe to see if the breath has calmed down. When we press the top of our head like this, it also relieves the tension in the body. A lot of stress on the mind. Observe 3 breaths of yourself. Very good. After completing the previous breaths, you and Brian sit with your feet in front of you. Spread your elbows out in a diamond position. In this sitting position, we just gently lean forward. Relax in this sitting position to let the gravity open the chest, open the thighs, and relax the entire upper body. Relax the chest. You can use a mat or a pillow right in the middle of your chest, or put it on your head to lift your forehead. And now, take your time to relax and release the tension in this position. Let the gravity bring your chest down. Pull the top of your head, pull your chest down to the mat, and open your elbows wide. Sometimes in life, we have to learn to relax and let go of all expectations to be able to find peace at this moment without having to worry about any problems in life, just observing your breath. And you know that you are doing very well and taking the necessary steps to help you where you need to be right now. Very good. Gently lift your body up. Push your body back. Pull your feet back close to your hips. And we gently lift our knees up and down. Slowly, slowly, relax the entire hip and knee. Very good. You lie down right on this mat. Push your feet to the end of the mat. In this position, we will gently relax our shoulders once again and let you go into a good sleep or rest. We lift our right leg up, hug our right leg close to our chest. Pull your right knee close to your chest. Very good. When you breathe out, gently lower your feet slowly, one at a time. Hug your left leg close to your chest. Breathe out, gently lower your left leg to the mat. Let's do it two more times on each side. Hug your right leg. Pull your right leg deep down to your chest. Lower your right leg. Gently hug your left leg. This movement has the effect of touching the belly to help you digest better. One more time. Pull your right leg close to your belly. Breathe out, lower your right leg. Pull your left leg. Very good. Breathe out, lower your left leg to the mat. Here, we have two feet up. Place your feet right next to your butt. When you inhale, pinch your butt, tighten your glutes, and pull your thighs up. Try to tighten your thighs, and tighten your inner thighs. Inhale, a moderate distance, not too high. Breathe out, lower your chin. Four more times. Inhale, tighten your butt, tighten your glutes. Breathe out, lower your butt. Inhale, lift your butt up, tighten your glutes. Breathe out, lower your butt. Inhale, lift your butt up. Breathe out, lower your butt. And one last time. Inhale, lift your butt up. Place your hands right below your butt. Gently open your butt, lift your shoulders. Inhale here for a few breaths. One, two, three, four, and five. Breathe out, lower your legs to the mat. Now, let's lift our right leg over our left leg. Hug your left knee against your chest. Then, gently lower your hands to the mat. Push your knees to the left. Look to the right. Gently observe your shoulders, back, and belly. Rotate your chest. Very good. Gently lift your feet up. Lift your left leg over your right leg. Hug your right knee against your chest. Very good. Pull yourself in. Release the tension in your back muscles. Breathe out, lower your legs. Lower your hands to the mat. Gently rotate your body to the right. Relax your butt, belly, and hands. Look to the left. Very good. Now, let's lift our feet up. Lower your feet to the mat. Inhale here. Lift your hands. Breathe out, lower your hands to the mat. Inhale here. Lift your feet up, one at a time. Breathe out, lower your feet to the mat. Relax in a completely relaxed and comfortable position. Now, relax your arms and legs. Relax your eyes, nose, mouth, back, and belly. Observe each breath in and each breath out. Breathe in to bring you lightness and peace. Breathe out to bring you tiredness and tension. Use your body to recover and try to make your life much healthier after this exercise. Give your body a few minutes to breathe easily. And don't worry. Bodhisattva will bless you.