Thử thách Yoga 90 ngày Trẻ hóa cơ thể cùng Đặng Kim Ba - Ngày 10 - DẺO CHÂN VÀO THẾ XOẠC NGANG YOGA

Welcome you all to today's exercise Today, the three of us will work out together a move that will help us soften all our legs to get into the open, open, open position That is the cross position A move that we like to practice Of course, the cross position is not just a challenge for yourself But the flexible strengthening of our legs It also helps us a lot in everyday life It relieves the tension in our legs and release support for many problems The problem is related to the upper body, such as back pain will also affect if our legs are weak. Then we will sit down, sit down for today's exercise. Sit around 2 feet, 2 hands on the pillow. Right now the bar is out there to increase vitamin D, increase calcium for my body. Keep your back straight, close your eyes, breathe in deeply, breathe out slowly. Breathe in, breathe out. Breathe in deeply, focus on the shoulder. Breathe out, relax the entire shoulder. Breathe in deeply, focus on the hand. Breathe out, relax the entire hand. Breathe in deeply, focus on the neck. Breathe out, relax the entire muscle on your neck. Breathe in deeply, focus on the forehead. Breathe out, relax the entire muscle on the forehead. Breathe in, focus on the face. Breathe out, relax the entire face. Breathe in deeply, breathe out slowly. Slowly open your eyes. Put your hands on the pillow. Breathe in deeply, focus on the chest. Focus on the neck. Look up. Breathe out, relax the entire head. Repeat. Breathe in deeply, focus on the chest. Focus on the neck. Breathe out, relax the entire head. Continue. Breathe in deeply, focus on the chest. Focus on the neck. Breathe out, relax the entire head. Continue. Breathe in deeply, focus on the chest. Focus on the neck. Breathe out, relax the entire head. Continue. Breathe in deeply, focus on the chest. Focus on the neck. Breathe in deeply, focus on the chest. Focus on the neck. Breathe out, relax the entire head. Continue. Breathe in deeply, focus on the chest. Focus on the neck. 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The right foot is also perpendicular to the floor. Put your thumb on your thumb. Push your back. Straighten your neck and chest. If you do it wrong, your neck will be tired. You will feel that the floor is full. Push your back. Lower your knees to the floor. Put your hands on your knees. Lower your hips. Breathe in slowly. Stretch your thighs. Push your back. Breathe in slowly. Put your right hand on the floor. Turn your left foot to the left 45 degrees. Continue to lower your hips. You will feel a little tense in your left hip joint. Stretch your right thigh. Push your back. In some cases, you feel too flexible. Put your thumb on your thumb to straighten your body. You will feel more tense in your thigh. Lower your left elbow. Lower both elbows. Lower your hips. Raise your right foot. Raise your right knee. Keep your back straight. Breathe in slowly. Lower your right knee. Put your hands on your knees. Stretch your thighs. You will feel a little tense in your left hip joint. Straighten your left foot. Straighten your right foot. Straighten your left foot. If you feel too tense in your left foot, raise your right knee. Raise your right knee. Straighten your back. Stretch your left foot. If you feel too tense in your left foot, put a towel on your knee. Push your back. Breathe in slowly. Stretching poses are often accompanied by deep and slow breaths. It helps us to relax better. Reduce pain. Slowly bend your left knee. Put your hands on your knees. Breathe in slowly. Step back with your left foot. Put your hands on your knees. Exhale. Lower your back. Push your hips forward. Look up. Breathe in slowly. Tighten your abdomen. Keep your feet parallel. Raise your hips. Change your feet. Breathe in slowly. Step your right foot up. Bend your right ankle. Put your fingers on your toes. Raise your left foot. Pay attention. Your knee should be straight. Don't push your knee in. Don't push it out. To be safe and healthy, your knee should always be straight. Put your left foot back. Straighten your back. Put your left knee down. Put your right foot up. Put your hands on your knees. Lower your hips. Feel the tension on your left thigh. Turn your thigh. Don't lean like this. It's easy to get back pain. Turn your thigh. Turn your hip. Put your left hand down. Turn your right foot to the right. 45 degrees. Lower your hips. Stretch your left thigh. Bend your right knee. Raise your knee. Breathe in slowly. You can put your fingers on your toes. Put your hands on your toes. If it's too tense, lean forward. If your knee hurts, put a towel under your knee. Put your right hand down. Put both hands down. Put your left foot up. Raise your left knee. Put your left knee up. Straighten your back. Put your hands on your knees. Breathe in slowly. Put your left knee down. Put your hands up. Put your hands on your knees. Slowly lean your left knee back. Lean your hip back a little. Put your left foot on the floor. Straighten your front foot. Raise your knee. If it's too tense, put your back up. Straighten your back. Pay attention to the movement of the muscle under your knee. The position of this muscle is very small. You can touch your hand under your knee. It's very small and tense. It's very fast. You think it's hard to practice, but this muscle is very soft and fast. It's very flexible. However, if you kick too hard, this is also the muscle that is most often injured. Therefore, remember to practice with your own strength. If you feel pain, discomfort, or feel a little hot, when we feel pain, we feel a little uncomfortable, we get angry, or we have a line of thought in our head, we give up, we must pay attention to reduce the intensity. Slowly put your feet together. Calm down. Step up. Inhale with your left foot. Raise your hand up on the pillow. Straighten your back. Exhale, fold down slowly. Inhale, let go. Relax your hands. Bend your head down. Exhale. With the position of your hands, your toes are perpendicular to your toes. Straighten your back. Inhale, stand up. Stand up straight. Put your hands together. Exhale. Put your hands together in front of your chest. Your fingers are perpendicular to your wrists. Inhale slowly. Let's do the variations of the sun sign. Put your hands down. Inhale. Put your hands up. Continue to bend. Arms parallel. Exhale. Bend forward. Bend down. Bend forward. Exhale. Bend forward. Bend down. Exhale. With the position of your hands, your toes are perpendicular to your toes. Straighten your back. Inhale. Put your hands together in front of your chest. Exhale. Put your hands together in front of your chest. Inhale. Bend forward. Exhale. Bend down. Exhale. Let's do it again. Put your hands together in front of your chest. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Straighten your back. Inhale. Put your hands together in front of your chest. Inhale. Bend forward. Exhale. Bend forward. Exhale. Bend forward. Inhale. Put your hands together in front of your chest. Exhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Exhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Close your arms. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. 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Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Bend forward. Inhale. Bend forward. Exhale. Turn your head to the left. Do the movement. Adjust your left knee. Straight to the table. Put your thighs together. The height of your thighs should not be the same. Your right hip should not be like this. Not like this. Lower your right hip. Put your elbows together. Put your arms out. You have to focus on this movement. It looks very simple. You have to adjust it continuously. Tighten your hips. Put your right hand on your hip. Inhale. Put your left hand on your hip. Look to the right. Look up. Inhale. Hold your legs. Inhale. Stand up straight. Put your arms out. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Look to the left. Stand up slowly. Change your legs. Turn your left leg. Turn your right leg to the side. Turn your hip to the front. The height of both hips is the same. Inhale. Put your right leg down. Turn your head to the right. Adjust it. Put your right knee straight. Like this. Put your knee down. The height of both hips is the same. If you make a mistake, you will fall down like this. If you hold it like this, your knee will be tired. The height of both hips is the same. Adjust it. Inhale. Put your left hand on your thigh. Put your right hand on your thigh. Turn your shoulder. Hold your pose. Inhale slowly. Put your arms up. Put your chest up. Inhale. Stand up. Stand up straight. Put your elbows to the right. Put your right hand over your knee. You can do it with your ankle. Put your left hand on your heel. Put your hands upside down. There are many ways to do it. You can hold it like this. If you feel it's not too tight, You can hold it like this. Your body is straight. You can't lean forward like this. Inhale slowly. Lean forward. Turn your body to the left. Put your hands down. Put your feet together. Straighten your back. From the next move, Remember to put your arms down. Inhale slowly. Remember to put your arms down. Bend your knees. Close your eyes. Breathe slowly. Exhale. Close your eyes. Breathe slowly. Close your eyes. Breathe slowly. Put your feet down. Put your right foot on your left heel. Put your right hand in the middle of your feet. Put your left hand on the outside of your skin. Put your right hand on your left knee. Breathe slowly. Close your eyes. Breathe slowly. Put your hands down. Put your feet wide apart. Put your right foot on the outside of your knee. Put your left hand on the top of your knee. Close your eyes. Breathe deeply. Breathe slowly. Breathe deeply. Breathe slowly. Breathe deeply. Breathe slowly. Inhale. Focus on your feet. Breathe out. Relax your feet. Put your feet on both sides. Inhale. Breathe deeply. Focus on your knees. Breathe out. Relax your knees. Inhale. Focus on your hips. Breathe out. Relax your hips. Inhale. Focus on your back. Breathe out. Relax your back. Inhale. Focus on your shoulders. Breathe out. Relax your shoulders. Inhale deeply. Focus on your hands. Inhale. Relax your hands. Breathe out. Relax your hands. Let your fingers stay natural. Inhale. Focus on your neck. Breathe out. Relax all your muscles on your neck. Inhale. Focus on your forehead. Breathe out. Relax all your muscles on your forehead. Inhale. Focus on your face. Breathe out. Relax all your muscles on your face. Inhale deeply. Breathe out slowly. Inhale deeply. Breathe out. Relax all your muscles. Inhale. Breathe out. Inhale deeply. Breathe out slowly. Inhale deeply. Breathe out. Inhale slowly. Breathe out slowly. Inhale deeply. Breathe out slowly. Move your hands. Move your feet. Open your eyes. Focus on your feet. Inhale deeply. Relax your hands. Breathe out. Push your hands behind your head. Stretch your whole body. Slowly relax your hands. Relax your hands. We have left knee. Lie on your side. To the right. Right hand under your head. Two knees. Inhale slowly. Please sit up. That's it. You have finished today's exercise with the movements that help you to relax your legs more easily. Then we will move on to the next exercises. This is the 10th exercise in the 90-day yoga challenge to rejuvenate your body. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know what you have achieved after 10 days of practice. I really want to know