7 Ngày Yoga Giảm Đau Lưng - Phục hồi Thoái hóa lưng - Ngày 6 | Đặng Kim Ba Yoga Trị Liệu

Welcome back to the 6th day of the 7-day yoga journey to rejuvenate our back and back muscles. In today's topic, Kimba and you will experience a very interesting yoga exercise, which is the sky bow. It is an exercise that softens our entire body and enhances vitality, health, and is practiced by many people every day. If you come to yoga class, almost every day we do a sky bow exercise. However, this sky bow exercise, Kimba has changed it a bit to be suitable for people with back pain and back pain. So it will help you, in addition to softening your body and enhancing vitality, to support your back better. Let's get started today. Okay, let's stand up. And of course, in the first part, all the steps we have to do is to start. Both feet parallel. Sky bow. Let's start. Inhale with both palms facing each other. Exhale, open your hands up. Hold here and breathe slowly. Breathe slowly. Exhale. And keep your palms up. Be careful not to touch the palm. Push your chest up. Hold your hands. Inhale, lower your hands. Both hands are behind your back. Exhale, put your hands away from your back. Push your chest up. Hold here and breathe slowly. Push your chest up. Exhale, pull your chest up. Slowly let go of your hands. Inhale, both hands are up. Right hand under the left elbow. Exhale, push your chest up. Pull your elbow behind your head. Keep calm, move. Notice that one day we will have to increase our flexibility. I see that during the back exercise, the board supports you in many positions related to the chest and neck. Because the posture of sitting on the back usually starts with the neck bent down. Then the back is curled. And then the back is contracted. Remember that when we practice or live, we always keep our backs straight. Push your chest up. The other side. Inhale, left hand under the right elbow. Exhale, push your chest up. Push your chest up. Inhale, slowly. This is the posture that she really likes. It relaxes the whole shoulder. Very comfortable. Slowly let go of your hands. Like a human being. Inhale, right hand square. Push your chest up. Actually, tilt to the left. Turn your head and look up. Put your arms up. Push your chest up. You can tilt your left leg up if you want to be more tense. Pay attention not to bend your neck. Don't bend your neck. We rarely bend our neck. Put your arms up. Put your arms down. The other side. Inhale, left hand square, back straight. Exhale, tilt to the right. Turn your shoulder and look up. Inhale, slowly. Put your arms back. Relax your face. Put your arms up. Slowly, put your arms up. Put your arms down. The other side. Back straight. Inhale. Exhale, tilt to the left. Inhale, tilt to the right. Exhale, tilt to the right. Inhale, tilt to the right. Exhale, tilt to the left. Inhale, tilt to the right. Exhale, tilt to the right. Inhale, tilt to the right. Exhale, tilt to the left. Inhale, tilt to the right. Exhale, tilt to the right. Inhale, tilt to the right. Let's widen our legs. How do we widen our legs? How do we make a square? Back straight. Inhale, back straight. Exhale, tilt to the front. Put your arms down. Back straight. Inhale, tilt to the left. Exhale, tilt to the right. Inhale, tilt to the left. Exhale, tilt to the right. Move your hips back a little bit. Pay attention to the tension in your legs. Don't make your legs too tense. Always keep your back straight. If you have more flexible legs, you can put your arms down. But remember to do it slowly. Calm down. Put your arms up straight. Put your left hand between your left ankle, ankle or ankle. Move your right hand close to your left foot. Now, focus on your left foot. Hold your breath slowly. If you feel too tense, raise your body up. If you feel more flexible, move your body closer to your feet. Remember not to bend your knees. Keep your legs straight. It depends on your flexibility how you bend your knees. But we always have our forehead or the length of our back towards our feet. It depends on your flexibility. Some people bend their knees like Kimba. Some people don't. Move to the right. However, the most important thing in this position is that your left hand is close to your foot. Your left hand is close to your foot. And your back is very straight. Usually, you will be tense in your hip and back. The reason why your hip and back are tense is that your foot hurts and your back is not straight. It's because the muscle behind your foot is very hard. When you bend down, the muscle can't stretch. It affects your hip and your back. It's a big connection between the flexibility of your foot and the strength of your back. So you have to practice your whole foot. From this position, turn your body to the right. Lower your left knee. Straighten your left foot. Put your hands on your knees. Keep your knees straight. If your knees hurt, put a towel under your knees. Turn your hip. Bend your back. Breathe slowly. Put your left hand down. Put your left foot up. Turn your body to the left. Lower your right knee. Pay attention to the angle of your left foot. It's square with your knee. Square with your knee. There are many different poses in yoga. If you really want to learn more about yoga, there is a set of 60 basic poses for beginners. In each pose, I will guide you about its benefits, how to practice it, what mistakes you often make, and if you have health problems, what tools to use. It's all free. It's totally free to add your knowledge about yoga. Put your right foot up. Turn your body to the right. Spread your legs a little bit. Lower your left knee. The tension will be all over your hip. Straighten your back. Remember the saying, breathe slowly. From the side to the right. You can put your left foot down or put it up. Adjust the tension in your hip. Now, straighten your legs a little bit. Turn your right foot out. Put your right hand on a pillow. Lower your hip. Turn your body to the left. Put your hand on the pillow. Lower your hip. Breathe slowly. From the side to the right. Look back. Turn your body. Stand up. Put your left foot down. Put your right foot down. Lower your hip. From the side, put your right foot down. Smile every day. Life is a joy. You have to enjoy yourself. You have to smile. You can't be happy when you practice yoga. Put your right foot out. Put it down. There is a yoga exercise in my book. Before you become a yoga teacher, you have to become a happy person. You have to be energetic and happy. You can help your students do that. There is an exercise that you have to take a picture and post it at 7 a.m. From the side. When you look in the mirror, give yourself a smile to make your day happier. Then you can take a picture and post a positive message and repeat it for 90 days. After 90 days, you can take a picture and look at it to make your life more interesting. Many people think that they have to be happy to smile. But when you smile, your life will be much happier. Let's get to the headstand. It's an interesting exercise. Put your feet together. Put your hands up. Keep your back straight. Let's get started. Put your hands down. Put your hands up. Put your arms up. Put your arms together. Breathe out. Stretch your body forward. Bend your body. Put your hands between your ankles or ankles and pull your body down. Pull just enough. Breathe in. Put your hands out of your legs. Breathe out. Put your hands down. It's better if you can put your hands down. Keep your back straight. Stretch your body. Breathe in. Step back. Put your left foot up. Breathe out. Keep your back straight. Breathe in. Stand up. Keep your back straight. Put your hands together. Breathe out. Put your hands together. Put your hands down. Breathe out. Breathe in. Breathe out. Pull your right foot back. Put your hands together. Breathe out. Lie down. Breathe out. Put your hands together. Breathe in. Breathe out. Lift your chest up. Don't push too hard. Lift your chest up. Put your head down. Put your feet together. Keep your chest straight. Stand up. Put your feet together. Lift your hips up. Step with your left foot. Breathe in. Step with your right foot. Breathe out. Step with your left foot. Breathe in. Step with your right foot. Breathe out. Step with your left foot. Breathe in. Step with your right foot. Breathe out. Step with your left foot. Breathe in. Step with your right foot. Breathe out. Step with your left foot. Step with your right foot. Breathe in. Step with your left foot. Breathe out. Step with your right foot. Breathe in. Step with your left foot. Breathe out. Step with your right foot. Breathe in. Step with your left foot. Breathe out. Step with your right foot. Breathe in. Step with your left foot. Step with your right foot. Breathe in. Step with your left foot. Breathe out. Step with your right foot. Breathe in. Step with your left foot. Breathe out. Step with your right foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Breathe in. Step with your left foot. Breathe out. Step with your left foot. It feels like I'm standing on the beach. My hands are shaking. Breathe out. Stretch forward. Bend down. Breathe in. Stretch your arms out. Bend down. Breathe out. Straighten your back. Breathe in. Step with your left foot. Breathe out. Step with your left foot. Straighten your back. Breathe out. Breathe in. Step with your left foot. Thank you for watching. See you in the next video.