Thử thách yoga giảm mỡ - Ngày 18 - Yoga GIÃN CƠ TOÀN THÂN, PHỤC HỒI NĂNG LƯỢNG | Hoàng Uyên Yoga

Welcome to today's full-body pull-up yoga exercise After the previous muscle strength exercises, now we will have a pull-up exercise to help our abs to recover better and be ready for the next battle Today you see Hoang Uyen looking like this surely the exercise is very light and comfortable, right? Ok, we are ready to relax together and start practicing To start, we go back to the posture of sitting in a circle Shake your hips slightly to both sides Gently turn your shoulder back and let go Put your hands gently on your knees and slowly close your eyes Take a few deep breaths Take a deep breath Inhale, lift your abdomen Exhale, slowly lower your abdomen Take a deep breath Push your chest forward Turn your shoulder back Exhale, roll your back back Look at your eyes and feel Take a deep breath Push your chest forward Exhale, roll your back back Look at your eyes and feel Let go of your shoulders Inhale, push your chest forward Exhale, roll your back back Look at your eyes and feel Take a deep breath Inhale, slowly lower your abdomen Exhale, roll your back back Inhale, slowly lower your abdomen Exhale, lift your abdomen And from here, we put our feet close to each other And keep your back straight, shake your hips Let go of your abdomen Inhale, slowly lower your abdomen And from here, we open our feet to both sides A square angle or a little bigger than a square angle Depends on your ability We don't split up, because in this position we will need to move more than other positions If we split up, it will be difficult Point your toes to the ceiling Inhale, raise your hands high Stretch your body Exhale, put your right hand on your left knee Put your right hand close to your ear But your hand is on your left foot Turn your shoulder and push your chest forward Inhale, raise your hands high Put your hands together Exhale, switch sides Slowly tilt your body to the right Inhale, raise your hands high Put your hands together Exhale, tilt your body to the left Alright, can you hold your feet? Inhale, raise your hands high Exhale, switch sides Point your toes to the ceiling Alright, last round Inhale, raise your hands high Put your hands together Exhale, tilt your body to the left Put your left hand down You can hold your feet with your right hand Or if you are too tense, just tilt your body You don't need to hold your feet Turn your shoulder and look up If your neck hurts, look forward Exhale, tilt your body 5, 4, 3, 2, 1 Inhale, raise your hands high Put your hands together Exhale, switch sides Slowly tilt your body to the right Look up Stretch your left hip Inhale, tilt your body to the left 5, 4, 3, 2, 1 Inhale, raise your hands high Put your hands together Exhale, tilt your body to the left Look down Hold your feet Hold your hands Pull your back If you are too tense, just tilt your body Hold your back Pull your back Inhale, tilt your body to the left Push your chest down Inhale, exhale Inhale, raise your hands high Exhale, switch sides Turn your body to the right Slowly tilt your body to the left Tilt your body Hold your hands on your feet Pull your back Push your chest down Don't try to tilt your back Just tilt your body If you are too tense, just tilt your body Push your chest down Inhale, exhale Inhale, raise your hands high Put your hands together Exhale, tilt your body to the front 45 degrees Try to raise your toes Exhale, tilt your body to the front Inhale, exhale If you can, put your hands down Feel your body Relax Don't try to tilt your body Inhale, exhale Slowly tilt your body A little lower Hold for 3 breaths 3, 2, 1 Inhale, tilt your body Raise your hands high Raise your hands Put your feet on the floor Bend your knees Exhale Inhale, put your hands on your knees Put your knees together Put your hands on the floor Exhale, tilt your body to the front Exhale, tilt your body to the back Put your hands on your toes Pull your toes to the front Keep your body straight If your back is bent like this Put your knees together And tilt your body to the front Exhale, put your feet on the floor Put your knees together Exhale, tilt your body to the front Exhale, tilt your body to the back And lift your legs up Lift your legs up Inhale, put your feet on the floor Put your hands on your belly Lift your chest up Exhale, tilt your body to the back Lift your legs up Pull your toes to the front Feel your feet Feel your back Put your back on the floor Put your shoulders down Lift your chest up Inhale, put your feet on the floor Put your chest up Exhale, tilt your body to the back Lift your legs up Pull your toes to the front Stay calm Look at your toes One more time Inhale, put your feet on the floor Put your hands on your belly Lift your chest up Exhale, tilt your body to the back Lift your legs up Pull your toes to the front Let's hold it here 5 4 3 2 And 1 Slowly lower your legs Continue to put your feet to the front Get ready to twist Inhale, lift your hands up Pull your toes to the front Exhale, turn to the left If you're not okay with your twist You just need to put one hand down first You don't need to put your right hand down It's good to put your eyes in the middle Inhale, lift your hands up Put your hands up Exhale, turn to the side Inhale, lift your hands up Put your hands to the front Exhale, turn to the left Slowly lower your legs Inhale, lift your hands up Exhale, turn to the right Move your hips Listen to your body Inhale, lift your hands up Move your hips Exhale, turn to the left Let's hold it here 5 4 3 2 and 1 Inhale, lift your hands up Put your hands to the front Exhale, turn to the side Look at your eyes and inhale 5 4 3 2 and 1 Inhale, lift your hands up Put your hands to the front Exhale, turn to the side Move your hips Hold your left hand Turn your shoulder Look to the right Can we do it? Look to the right Move your back Inhale 5 4 3 2 and 1 Inhale, lift your hands up Put your hands to the front Exhale Put your hands to the side If you can't hold your hands together Use a towel Use a towel or a rope to hold it There Look to the right Inhale, lift your hands up Stretch your spine Exhale, turn to the right Move your hips Hold your hands together Move your back to the front Look to the left Hold here and inhale This exercise helps us open our shoulders When we open our shoulders, we can do it Inhale 5 4 3 2 and 1 Inhale, turn your body to the middle Put your hands up Exhale Put your hands down Move your feet to the front Shake your feet Move your feet up and down From here, bend your knees Put your hands on the table Open your arms with your shoulders Open your legs with your hips Extend your fingertips Hold on to the carpet Inhale, tighten your stomach Shake your shoulders Move your left leg to the back Let's do the next exercise Inhale Put your feet to the front Exhale Move to the right Look to the right Stretch your spine Do you feel that your left spine is being stretched deeper? Inhale Lift your left leg to the left Move your feet to the front Exhale Move to the right Look to the right Stretch your left leg Inhale Lift your left leg to the left Exhale Move to the right Look to the carpet Inhale Exhale Inhale Exhale Inhale Exhale Two more rounds Inhale Exhale Inhale Exhale Inhale Move your left leg to the back Exhale Lower your left knee And slowly we will move our hips to the back Go back to the posture of a baby Relax all your arms and shoulders Slowly inhale Continue to lift your body up Position the table and switch sides Inhale Roll your stomach, shoulders, and thighs Bring your right leg to the back Step on the bar Move your right knee Then slowly inhale Bring your right leg to the right Roll your stomach Exhale Bring your right leg to the left Look at the table on your right Inhale Bring your right leg to the right Exhale Roll your stomach Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Bring your right leg to the back Exhale Lower your right knee Go back to the posture of a baby Relax all your arms and shoulders Inhale Roll your stomach Position the table Step on the bar Move your right leg to the back Roll your stomach Exhale Roll your stomach Inhale Roll your stomach Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Relax your shoulder Relax your forehead Close your eyes 3 2 1 Switch sides Lift your right leg Slowly lift your left leg Hands on the floor Knees together Pull your legs towards your body Inhale Exhale Relax your body 3 deep breaths 3 2 1 Hold your left toe Slowly push your left foot to the right Look to the left Keep breathing Breathe slowly 5 4 3 2 1 Switch sides Relax your body Pull your legs towards your body Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale your mind and body are being filled with energy again, feel the energy of the universe go through and wash away all the negative tensions inside and outside, feel yourself full of energy, emanating from every pore of your body, you feel full of joy and love, pay attention to your breath, inhale, exhale, inhale, exhale, inhale, exhale, warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your feet is really warm, the inside of your