YOGA CHO NGƯỜI MỚI BẮT ĐẦU - Ngày 13/30 - Bài Tiết Thải Độc | 30 ngày Yoga cho người hoàn toàn mới

Inhale and take some time to breathe Relax your breath, let your breath go deep into your abdomen Lift your belly up, and when you breathe out, lower your belly Let's leave your emotions aside And you can turn your shoulders back and forth One hand up, one hand behind Let's feel your body through the smallest movements in yoga I feel great when I go to yoga to listen to my body Relax your shoulders Put your right hand to the left Use your left hand to press your elbow To make the outer part of your hand and shoulder more relaxed Very relaxed, right? Now, relax your left hand Use your right hand to press your elbow To make the outer part of your hand more relaxed Now, breathe out and relax Then, slowly bring your body forward You may be in this position, where your hands are touching the floor Or you may be in a deeper position To make your forehead touch the two bumps that form your back Or you can touch the forehead and shoulder Raise your hands over your head Spread your belly out Relax your shoulders Pay attention to this moment The moment you breathe in The moment you breathe out And feel that this is life Inhale deeply and slowly raise your hands up Now, breathe out and relax Then, spread your hands to the back Inhale and rotate your shoulders Put your hands on the floor Raise your hips Relax your neck and shoulders I will sit still so you can see it clearly Put your hands to the back Inhale and raise your hips Rotate your shoulders Spread your hands to the back To make your neck and shoulders more relaxed Relax your neck Inhale and breathe out Relax You can turn your head to the left or right To continue with this part Then, let's move on to the cat and the cow position Today, we will do the cat and the cow position It's not drinking, it's sunbathing Inhale and breathe out Bend down and tilt your head Wow, your bones are moving Inhale and breathe out Wow, I'm so good at this What should I do to make my bones move? Inhale and breathe out It feels like the back of your skin Inhale and breathe out Ok Now, let's move on to the cat and the cow position Put your feet on the carpet Raise your knees Move your feet to the back Let's move on to the cat and the cow position Put your head between your arms You can touch your feet But let's try to touch one side first Then, breathe out and fold your head to the left Let's put your right knee on the carpet And the other way around Inhale and breathe out Let's continue with the bicycle position Head and shoulders are completely relaxed Fingers will be spread all over the carpet Then, put your right foot on the left side of the carpet Make sure that all your toes are on the carpet Let's breathe out Put your right foot between your arms And let your left foot stand at a 45 degree angle Now, let's stand up The whole hip is facing forward Then, breathe out Keep your feet on the carpet Breathe out Push your belly in Touch your thighs If you can't touch your hands on the carpet, it's ok Or if you can't keep your feet on the carpet, it's ok But don't bend your back And don't let your shoulder go near your ears Relax your back, hips and chest You can push as deep as you can Inhale and lift your body up Breathe out Push your body down As far as your body allows Your feet can be straight or not But don't bend your back Then, slowly bend your head to the right Make sure that your head is right above your eyes And we can put our hands right next to our feet And lift your body up Make sure that your whole body is facing the floor Or if you can't touch your hands on the carpet You can use your belly Or you can put your hands on your knees So that your whole body can be straight Don't bend your shoulders Lift your shoulders up And put your hands on the carpet There are many different ways, right? Here, here or here It depends on your body Don't try to touch the carpet And bend your back and shoulders Just to touch the carpet Then you can't bend your legs, right? It's not worth it You can do it anywhere It's beautiful everywhere You can do yoga anywhere Alright, breathe normally 3, 2, 1 Slowly put your hands down And put your feet behind Let's go back to the dog pose Let's ride the bike Remember when I used to wait for you I won't sing anymore I love life so much Alright Let's breathe in deeply Put your left foot up Your left foot is massaging Put your left foot up And move your right foot Make sure that your left foot is facing the floor So that your hips are balanced Then breathe out gently Put your left foot up Hold your hands And your right foot will be at an angle 45 degrees Straighten your left foot Breathe in, lift your body up Breathe out Push your body down as deep as you can Breathe in, lift your body up Breathe out Or if you can't touch your hands You can stay in this position Or you can use a blanket To support your body It's up to you Let's push your body down Breathe in, lift your body up Breathe out Push your body down Breathe in, lift your body up Breathe out Push your body down Push your body down as deep as you can Then fold your left knee Make sure that your knee is right above your feet Touch your hands Or your hands Here Or if you have a mat like this Your hands can be on the mat You can do whatever you feel comfortable You can use your left hand To bring your whole body up To the sky It's great to have a mat on your back Close to your body Breathe in Stretch out your fingers So that your body's weight Is not only on your arms Breathe in Breathe out Put your hands down And let them go Now, let's slowly Move your legs back And put your head down Move your hips to your heels And come to a baby pose Breathe in, breathe out Stretch your body up And let's roll up your toes And come to a face-to-face pose Move your hands down And we've come to a face-to-face pose Now, let's relax our neck and shoulders Gently swaying Let go of all the stress All the tiredness That we have to go through in our daily lives Right? Now it's time to let go Let go of everything Breathe in deeply And slowly roll up your toes And let go of your neck and shoulders Move to the middle And slowly Let's stand evenly On both feet Spread your toes In a mountain pose And breathe in deeply Put your hands over your head Breathe out Let's come to a chair pose Make sure your head doesn't go over your toes And feel the weight of your buttocks On your heels But don't fall Keep it like this Or you can put your hands on your waist Or put your hands in front of you Or put your hands up Pay attention to your shoulders Straight back Breathe in deeply And slowly breathe out Gently stand up And let go We can put our feet To the left Gently Put your right foot up Shake And explore your body The balance of the body, right? Look ahead Find a balance point to help your body not fall If you just started, you can stand next to the wall Like me There is a wall here Very comfortable Even if you fall, there is a wall to help you Wow, I feel like I'm practicing ballet So elegant And then Let's gradually move your body forward And pay attention to the balance of your body Put your feet behind We are coming to the third warrior Look ahead Your feet can move here But that's normal If you can't keep your feet straight You can bend your legs a little You can put your hands on both sides When you just started, you don't have to raise your hands Put your hands on both sides Or put your hands on your hips Let's practice balance Come on Or you can keep your feet straight I will choose for you Focus on breathing This is the time to focus on breathing So we can keep this posture 3, 2, 1 Gently Put your body up And put your feet down Let's relax And one more time We put all our strength to the right And put your left foot up and down As if we were playing Then gradually bring the person in front There will be one side that you feel easier to do For me, my right foot is more stable So I feel more comfortable Or you can fold your legs Or you can straighten your legs Let's explore the body The feeling of putting your hand here Or put it here will be easier Right? It is not necessary to put it here right away If you feel more difficult You can put it on your waist Or on your chest Or even put your hands on the wall To have more flexibility Explore the body 3, 2, 1 Gently Breathe out You did very well Let's relax your hands and feet And then sit down Rocking To be able to lie on the couch forever Wow, it's getting dark Let's lie down Relax your hands and feet Breathe in Breathe out Breathe in Thank you for watching See you tomorrow Namaste