Ngày 9 - Yoga Đào thải độc tố - Series 10 ngày Giảm mỡ - DETOX [Luna Thái] Yoga Cơ Bản

breath in, inhale, push your butt up high, lower your shoulder to the position sitting backward from here inhale, lift your right foot high, bend your knee down and do not be twisted, do not raise the foot too high Adjust your shoulders, your back must still be straight From here put your right foot up in the middle of your hands Put your left knee down, pull your right knee out Adjust from your knee to your right knee, pull your right knee down Your right knee lies on a straight line Then, push your hip down as far as you can Open your shoulders, raise your arms And breathe evenly here 5, 4, 3, 2, 1 Take a deep breath, bring your left hand out of your right knee And your right hand goes behind your hip Breathe out, try to push your body as far as you can Look behind your right shoulder Breathe evenly 5, 4, 3, 2, 1 Then, bring your right hand back and put your left hand on both sides of your right knee From here, take a deep breath in through your right knee Breathe out, stretch your body forward Bend down as far as you can If you can't bend down, you can raise your upper body a little Open your shoulders, keep your back straight Don't let your back bend Feel your whole upper body is tense Take a deep breath here 4, 3, 2, 1 Then, put your right knee against your hands Against your left knee, raise your left knee up And pull your right leg up From here, lower your right leg down Switch sides, inhale, raise your left leg up Don't let it tilt, bend your leg down Breathe out, bring your left leg up, put it in between your hands And lower your right knee down, pull your leg From your left knee, bring your left leg straight down Open your shoulders, push your hip down and raise your arms Breathe evenly here 5, 4, adjust your hips 3, 2, 1 Then, lower your arms down From here, put your right arm on the outside of your left thigh Put your right arm down and your left arm behind your hip The more you breathe, the deeper you get Look behind your shoulder and breathe evenly 5, 4, 3, 2, 1 Then, inhale, put your arms on both sides of your legs Breathe out, straighten your left knee And bend your body down Keep your back straight Breathe evenly here 5, 4, 3, 2, 1 Then, bow your head, put your left knee up Raise your right knee up From here, inhale, pull your left leg up Breathe out, lower your left leg down And slowly move your feet to your hands Then, take your hands Hold your hands like this And relax your body Shake it gently to both sides Shake your body Move your hips to the left, to the right Try to keep your body straight here Breathe evenly 5, 4, 3, 2, 1 From here, bow your head, look forward Raise your arms high Bow your head down Lower your upper body forward Roll your ribs down Breathe evenly 5, 4, 3, 2, 1 Inhale, fold your arms in front of your chest Breathe out, bend your left arm To the outside of your right knee And hold it here Breathe evenly 5, 4, 3, 2, 1 Inhale, fold your arms in front of your chest Breathe out, bend your left arm To the outside of your right knee And hold it here Breathe evenly 5, 4, 3, 2, 1 Inhale, raise your arms high Return to your sitting position Breathe out, lower your ribs down Hold your knees Slowly roll your back Open up and down Try to lift your body up Lift your hips up 2, breathe evenly 3, 4, 5, 6, 2 more times 7, and 8 Last time, open your legs to the side Put your hands behind your back And bring your feet down to the ground If your feet don't touch the ground You can lift your feet up Put your hips back Try to keep your body straight Breathe evenly 5, 4, 3, 2, 1 Slowly bend your knees And gently lower your hips Slowly And lower your legs From here, bring your arms to the sides Inhale, lift your right leg straight up Breathe out, bring your right leg to the right And look to the left Inhale, lift your leg straight up Breathe out, switch sides Bring your right leg to the left And look to the right Inhale, come back Breathe out Inhale Breathe out deeply Look to the opposite direction Inhale, come back Breathe out Inhale, come back Breathe out Inhale, come back Breathe out And keep breathing evenly 5, 4, 3, 2, 1 Inhale, come back Breathe out, bring your left leg to the right And keep breathing evenly Inhale deeply 5, 4, 3, 2, 1 Inhale, come back Breathe out, lower your right leg And switch sides Inhale, lift your left leg up Lower your left leg to the left And look to the right Inhale, lift your leg up Breathe out, lower your leg to the right And look to the left Inhale, lift your leg up Breathe out Inhale Breathe out Inhale Breathe out Inhale Breathe out Inhale Breathe out Inhale 5, 4, 3, 2, 1 Inhale, lift your leg up Breathe out, switch sides Inhale, lift your leg up Breathe out 5, 4, 3, 2, 1 Inhale, lift your leg up Breathe out, lower your leg to the left Inhale, lift your leg up And look to the right Put your hands together Hug your right knee Inhale deeply Breathe out, lift your head up Let your nose touch your right knee And keep breathing evenly 4, 3, 2, 1 Inhale, lower your leg to the left Lift your left leg up Switch sides Hug your left knee Inhale, lift your head up Let your nose touch your knee And keep breathing evenly 4, 3, 2, 1 Inhale, lower your leg to the left This time, lift both of your legs up Hug your knees Inhale, lift your head up Let your nose touch your knee Keep breathing evenly 4, 3, 2, 1 Inhale, lower your head to the left This time, lift both of your legs up Hug your knees Hug your hands together From here, lift both of your legs up And do a light pull-up Keep going up and down Don't let your feet touch the ground Tuck your belly in Look down at your feet Open your shoulders Keep breathing evenly Keep going up This will help us to have a better waistline After eating too much fat 15, 14, 13, 12, 11 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Tuck your feet in Keep breathing evenly 4, 3, 2, 1 Inhale, lower your head to the left This time, lift both of your legs up Hug your knees Hug your hands together This time, lift both of your legs up And do a light pull-up Keep breathing evenly 5, 4, 3, 2, 1 Inhale, lower your head to the left This time, lift both of your legs up And do a light pull-up Keep breathing evenly 4, 3, 2, 1 Tuck your belly in Exhale, lower your head to the left Inhale, lower your head to the right Exhale, lower your head to the left Inhale, lower your head to the right Exhale, lower your head to the left Inhale, lower your head to the left Exhale, lower your head to the left Inhale, lower your head to the left Exhale, lower your head to the left Inhale, lower your head to the left Exhale, lower your head to the left Inhale, lower your head to the left Exhale, lower your head to the left Close your eyes Let your whole body relax on the carpet And let your energy flow into your body