Thử thách Yoga giảm mỡ - Ngày 14 - Yoga KÉO GIÃN TOÀN THÂN, PHỤC HỒI NĂNG LƯỢNG | Hoàng Uyên Yoga

Today we will come together with a full body stretching yoga. Powerful yoga exercises, muscle strength exercises will help us build muscles, help strengthen the body. Stretching yoga exercises will help you create energy, restore damaged cells when you exercise hard. Now, let's do it together. Relax and restore your energy. To start, we sit in the middle of the carpet, in a sitting position, lay flat, shake your hips slightly to the sides, let your hips balance on the carpet, slightly rotate your shoulders back, then relax your hands on your knees. Slowly, let's rotate your neck. Imagine your wrist like a pen. You guys rotate in a circle like this, and let your neck not fall back or lean forward too much. Start, rotate from right to left, exhale slowly, and let your shoulders down. Turn your head from left to right, inhale slowly, lift your head to the middle, raise your hands high, stretch out your neck. And slowly fold your left hand down, right hand holds the left hand, then we shift the left hand to the back and to the right, push your chest up and hold it here. Inhale evenly, tighten your abs. 5, 4, 3, 2, and 1. Inhale, raise your hands high, exhale, switch sides, fold your right hand down, left hand pulls the right hand to the side, keep your back straight and push your chest up. Inhale evenly, 5, 4, 3, 2, and 1. Inhale, raise your hands high, exhale, bring your hands to the front. You guys bring your hands to the front, twist your hands to the sides. Can you see it clearly? Twist your hands to the sides, put your right hand down, and hold the left hand, put your hands together. This exercise will help you activate your shoulder blades very well. Inhale, twist your hands to the back, push straight to the front. Exhale, turn your back. Inhale, raise your hands high, exhale, inhale, 3, exhale, inhale, 4, exhale, 1 last round, inhale, 5, let's hold it here, 3, 2, try to stretch a little more, and 1, inhale, put your hands in the middle, separate your hands and switch sides. Left hand down, take your right hand, sit down, inhale 1, twist to the chest, then push forward. Exhale, inhale, exhale, inhale, 3, exhale, inhale, 4, exhale, 1 last round, inhale, 5, and we keep it here, 5, 4, 3, 2, and 1, inhale, go back to the middle, and exhale, lower your hands to your wrists. This exercise is quite tiring, right? But after the exercise, it's very relaxing. Now we will put our feet together and press the ground, bend your knees, keep your back straight, and shake slightly to both sides. We shake up and down, release the knees, start your exhale. You often tend to push your chest forward like this, remember to bring your back to the back, so that your back is straight. Keep your right foot, bring your left foot forward, bend your knees, and keep your left foot on the ground. Push in, both hands together, exhale, rotate your body to the right, and bring your hands to the end of your thighs, twist, slightly bend your right hand, look between your hands, inhale, bring your body back to the middle, both hands together, exhale, left hand holds the right knee, right hand presses the ear, look to the left, rotate your shoulders and push your chest up, inhale, bring your body up, both hands together, exhale, rotate your body to the right, and we twist, look between your hands, inhale, bring your body up, both hands together, exhale, look to the left, relax your left hand, rotate your shoulders, do one more round, inhale, bring your body up, both hands together, exhale, turn your body to the back, try to press your nose down, press your nose down, inhale, 3, 2, 1, inhale, bring your body to the middle, both hands together, exhale, slowly to the left, inhale, 5, 4, 3, 2, and 1, inhale, bring your body up, both hands together, exhale, put your hands down, left hand in front, right hand behind your hip, put your hands together, from your right hip, about 1.5 fingers apart, inhale, press your belly, push your chest up, lift your hip up, rotate from right to left, press your belly, push your chest up, push your chest up, lean back, exhale, 3 times, inhale, push your belly up, exhale, lean back, 1 last time, inhale, push your belly up, tighten your abs, and stay here, 5, 4, 3, 2, and 1, exhale, press your belly down, rotate your body forward, inhale, both hands up, stretch your spine, exhale, lean back, 45 degrees, lift your left toes up, inhale, 2, lift up, exhale, lean back, 45 degrees, 1 more time, inhale, 3, lift up, exhale, lean back, both hands up, or both hands down, stretch your spine, inhale, exhale, inhale, exhale, 3 last breaths, 3, 2, 1, inhale, both hands up, stretch your spine, exhale, lean back, bend your right knee, lean back, stretch your spine, Do you feel more comfortable? Let's take a look at the right side. I really like this exercise. Inhale, both hands up, stretch your spine, exhale, inhale, both hands down, stretch your spine, let go, inhale, exhale, both hands up, inhale, right hand, left knee, left hand, close your ears, slowly lean to the right, let go, look up, inhale, both hands up, exhale, lean to the left, look up, inhale, both hands up, exhale, lean to the right, let go, inhale, exhale, both hands up, inhale, exhale, turn your body to the left, and hold it here, inhale, 5, 4, 3, 2, 1, inhale, look up, both hands up, exhale, slowly lean to the right, turn your shoulder and push your chest up, inhale, breathe evenly, 5 slow breaths, 5, but deeper, 4, 3, 2, and 1, inhale, look up, both hands up, and exhale, lower your hand, left hand behind the chest, right hand in front, inhale, bend your belly, lift your chest up, turn your body, chest up, press your right foot down, tighten your belly, exhale, lower your chest down, inhale, tighten your belly, chest up, lift your chest up, or let your legs, arms, shoulders, your whole body stay in this position, exhale, lower down, 1 last round, inhale, 3, lift up, tighten your belly, chest up, 5, 4, 3, 2, and 1, exhale, lower down, very good, now let's weigh our chest, weigh your chest, point your right toes up, inhale, both hands up, pull your chest up, exhale, bend your back, 45 degrees, inhale, 2, lift up, exhale, bend down, last round, inhale, 3, lift up, exhale, bend down, and we keep it here, pull your back out, hold your hands on your feet, lift your chest up, or you can lay down, it's up to you, inhale, exhale, inhale, exhale, inhale, exhale, 3 more breaths, 3, 2, and 1, inhale, exhale, lift your chest up, both hands up, exhale, lower down, bend your back, put your hands in front of your chest, chest, open your arms, open your legs, twist your toes, press down, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale, 3, 2, 1, inhale, exhale, 3, 2, 1, inhale, exhale, bend your back, lift your chest up, bend your back, stretch your legs, stretch your whole body, inhale, walk, lift your chest up, inhale, stretch your legs, bend your back, lean forward, lower your belly, look straight ahead, snake pose, exhale, bend your back, inhale, bend your back, lower your belly, look straight ahead, snake pose, exhale, bend your back, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, very good, lift your chest up, inhale, stretch your legs, bend your back, lower your belly, lift your hands up, close your ears, inhale, hold your right hand on your right thigh, close your left hand, look up, tighten your belly, push your chest up, inhale, lift your hands up, inhale, bring your hands forward, spread your left leg to the left, bend your knees, look down, inhale, inhale, inhale, inhale, do 3 rounds, raise your hands up, inhale, raise your hands up, exhale, put your right hand behind your right thigh, bend your back, tighten your belly, exhale, look forward, stretch, one more round, inhale, raise your hands up, inhale, put your hands behind your thigh, bend your back, look straight, look straight up, inhale, raise your hands up, exhale, bend your back, and hold here, remember to point your left foot at 45 degrees, inhale, 5, 4, bend your back, 3, 2, 1, lift your right foot up, put your left hand behind your right foot, hold your right foot, and hold here, inhale, try to stretch your legs a little, push your butt down, 5, 4, 3, 2, and 1, very good, put your right foot down, put your hands against the carpet, inhale, lift your right knee, put your left foot behind, bend your back, push your butt up, and bend your back, exhale, inhale, push your back forward, step your right foot up, next to your right hand, then put your left knee down, put your hands up high, close your ears, exhale, put your left hand under your left thigh, close your right hand, push your butt up, and bend your back, inhale, push your butt up, open your arms, exhale, put your hands under the carpet, push your right foot to the right, 45 degrees, and bend your back, bend your back, 2nd round, inhale, put your hands up, open your arms, close your ears, exhale, put your left hand under your left thigh, look up, bend your back, inhale, put your hands up, exhale, bend your back, straight your back, very good, the last round, if you feel your knees are tired, and you feel tense, use your toes, inhale, put your hands up, open your arms, exhale, put your left hand under your left thigh, look up, inhale, bend your back, very good, inhale, put your hands up, open your arms, exhale, bend your back, inhale, bend your back, exhale, look up, open your arms, inhale, put your left hand under your left thigh, look up, exhale, bend your back, open your arms, exhale, bend your back, open your arms, exhale, bend your back, open your arms, 3 more breaths, 3, 2, 1, very good, put your hands down, calm down, lift your body up, lift your left knee, step your right foot behind your face, lift your hips up, bend your back, inhale, bend your back, exhale, 3 more breaths, inhale, lift your body up, bend your hips, sit down, now we're going to split our legs a little bit, split, split, you're going to split your legs, today we're not going to split our legs, we're just going to stretch our legs, so don't try too hard, don't split your legs too much, we don't have to move a lot, we're going to split our legs, now we're going to split our legs, put your toes on the floor, inhale, raise your hands up, stretch out your spine, exhale, put your left hand in front of you, right in the middle of your pelvis, right hand close to your ear, tilt your body to the left, look up, inhale, lift your body up, raise your hands up, exhale, change sides, stretch your right shoulder down, stretch your left hip, stretch your hip joint, inhale, lift your body up, raise your hands up, exhale, tilt your body to the left, inhale, lift your body up, exhale, tilt your body to the right, one more time, inhale, lift your body up, exhale, tilt your body to the left, 5, we keep 5 beats here, 4, 3, 2, 1, inhale, lift your body up, raise your hands up, exhale, tilt your body to the right, stretch, stretch, stretch, down slowly, 5, 4, you tilt a little deeper, 3, 2, 1, inhale, lift your body up, raise your hands up, exhale, tilt your body to the front, tilt your body down a little, straighten your arms and hold them, point your toes up, this position, you can turn your phone, you can lie down and read a book, you can lie down and listen to music, when you are free, you can spread your legs, this is the position to watch the phone, to help straighten your back, Hoang Nguyen's phone is set up, I hold it to give you an example, I stretch my back, watch the phone without wasting time, ok, you raise your hands up, raise your hands up, we put our feet together, now I put my left foot down, my right foot up, hold it, I lock the joint of it, just split the skin, now I close it, the principle of balance, then switch sides, the principle of balance, if you don't understand the principle of balance, then you just like stretching, and as you know, if we just stretch, it's like, my body is like a flask, it's like a flask, I pull it out, I pull it forever, can it recover? No, it will make my muscles loose, and it will not be firm, as well as the joints will be damaged when I practice the postures, so that's the process, and make it more resilient, firmer, so that my body is both healthy and flexible, so this is a healthy, strong and good body, in the right meaning, so don't be greedy for flexible exercises, we have to balance, the previous exercise was not good, the flexible exercise was not good, the two are balanced together, now we will lie down, both hands hold the feet, very comfortable, you take your feet to the end of the carpet, both hands pull stretch your body out, stretch, stretch, stretch, take a deep breath, breathe out, relax, and we take the body back to the position, relax, spread your legs to both sides, and put your hands upside down on the floor, lie down, the muscles are long, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, relax and comfortably spread gradually throughout the body, focus on the ten toes, the ten toes are gradually warming up, the warmth spreads from the inside of the feet, the feet are really warm, the warmth spreads to the heel, the ankle, the feet are completely relaxed, the warmth spreads along the feet, up to the knee, focus on the knee joint, the knee joint is really relaxed, the warmth spreads along the thigh, up to the hip joint, focus on the hip joint , the hip joint is gradually warming up and completely relaxed, the warmth spreads gradually into the abdomen, focus on the hip, the hip is gradually warming up, focus on the chest, the muscles on the chest are completely warm and relaxed, the warmth spreads along the back, focus on the spine, the spine is completely relaxed, focus on the ten toes, the ten toes are gradually warming up, the warmth spreads gradually into the palm of the hand, the palm of the hand is really warm, the palm of the hand is completely relaxed, the palm of the hand is completely relaxed, the palm of the hand is completely relaxed and warm, as the warmth of the palms and the warmth of the body gradually spreads along the neck, the lips, the nose, the facial muscles are completely relaxed, The face is very gentle and calm. The warmth spreads to both hands, and from behind the pillow to the top of the head. Focus on the top of the head. The warmth spreads gradually into the brain. The nervous system is completely relaxed. Tiredness, stress are all gone. The mind is completely immersed in a sense of peace and happiness. The body is very light. The feeling of lightness on the waves of the sea. Slowly bring the consciousness back to the body. Shake gently the tips of your fingers and toes. The head is tilted to both sides. Inhale, close your legs. The palms of your hands roll over your head. Pull your whole body. Exhale, relax. And we turn to both sides. Put your hands on your ears in a lying position. Oh, I just noticed that this camera angle doesn't have a tree at all. That's right, it's too narrow, there's no tree at all. Okay, bend your knees, put your hands together and lift your body up. That's right, there's no tree at all. Now we will go back to the sitting position by gently shaking our hips to both sides. So we have just finished today's exercise. Thank you for accompanying Uyen in today's exercise. And how do you feel? We have been through almost half of the journey. Do you have any changes in your body? Do you feel healthier, happier and more beautiful? Please comment below for me to know. And do you see that the background is brown like this? Is it easy to see? How do you see the white wall compared to the brown wall? So that I can change the space for you in the best way. Thank you very much and see you in the next lesson. Namaste Bye bye