Yoga trị thoái hóa cột sống lưng, Giảm đau lưng hiệu quả tại nhà | Đặng Kim Ba

Please sit down. In today's exercise, we will focus on the spine. There are many techniques and groups of postures to work on the back. However, today's exercise will focus on rotating postures. The rotating postures, in addition to making it comfortable, it is also a way for us to improve many problems in the spine. Now, let's sit on both feet. Let's sit on both feet. Straighten your back. Let's start. Put your hands on your knees. Relax your shoulders. Inhale, open your chest and chest forward. Twist your lips tightly. Let your chin go up. Push your chest up. Exhale. Curl your back. Fold your head down. Repeat. Inhale, push your chest up. Lift your chin up. Stretch your neck. Exhale. Curl your back. Inhale. Push your chest up. Lift your chin up. Exhale. Curl your back. Fold your head down. Repeat. Inhale, push your chest up. Lift your chin up. Exhale. Curl your back. Fold your head down. Repeat. Inhale, push your chest up. Lift your chin up. Exhale. Curl your back. Fold your chest up. Slowly straighten your back. Put your hands together. Inhale. Exhale. Curl your back. Lift your chin up. Put your hands together. Put your hands behind your back. Exhale. Curl your back. Lift your chin up. Put your hands together. Put your right hand under your left hand. Exhale. Pull your hand behind your head. Calm down. Inhale. Slightly tilt your body to the right. Pull your ribs to the left. Lift your body up. Inhale. Change your hands. Exhale. Pull your right hand behind your head. Push your chest up. Inhale. Slightly tilt your body to the left. Don't lift your chest up. Slowly straighten your back. Lift your body up. Put your hands together. Repeat. Inhale. Exhale. Lift your chest up. Push your chest up. Inhale. Put your hands behind your back. Hold your hands tight. Exhale. Push your hands away from your back. Push your chest up. Inhale. Put your hands together. Put your right hand under your left hand. Exhale. Pull your hand behind your head. Push your chest up. Hold your hands tight. Inhale. Slightly tilt your body to the right. Lift your body up. Change your hands. Inhale. Put your left hand under your right hand. Exhale. Pull your hand behind your head. Push your chest up. Hold your hands tight. Inhale. Slightly tilt your body to the left. Turn your head up. Lift your body up. Put your hands together. Repeat. Inhale. Slightly tilt your body to the left. Turn your head up. Push your chest up. Inhale. Put your hands together. Hold your hands tight. Exhale. Push your chest up. Inhale. Put your hands together. Put your right hand under your left hand. Exhale. Pull your hand behind your head. Inhale. Slightly tilt your body to the right. Lift your body up. Change your hands. Inhale. Put your left hand under your right hand. Exhale. Pull your hand behind your head. Inhale. Slightly tilt your body to the left. Look up. Lift your body up. Put your hands together. Put your hands on your knees. Do the neck exercise. Relax your shoulders. Inhale. Hold your back straight. Exhale. Turn your head to the left. Inhale. Turn your head to the right. Exhale. Turn your head to the right. Look down. Inhale. Turn your head to the right. Turn your head to the left. Inhale. Turn your head to the right. Exhale. Turn your head to the right. Look down. Inhale. Turn your head to the right. Exhale. Turn your head to the left. Inhale. Exhale. Turn your head to the right. Inhale. left hand behind the back, touch the right waist, touch the left hand on the right waist, see if it comes, ah, there is, keep your back straight, squeeze your right hand up, pull your head slightly to the right, hold the movement, breathe slowly, when you breathe out, let go of your left shoulder a little, push your chest up, feel the tension in the entire neck area on the left, with your right hand on top, just lightly touch your head, breathe slowly, slowly lift up from the side, squeeze, bring your right hand behind, your left hand just up, pull your head to the left, breathe up, breathe slowly, focus on the head of the shoulder on the right, relax the head of the shoulder, breathe slowly, slowly let go of your hand, keep your back straight, breathe in, both hands out, keep your back straight, breathe out, turn your body to the left, keep your right hand on the pillow, look back, push your chest up, breathe in, turn your body, both hands out, keep your back straight, push your chest up, breathe out, turn your body to the right, look at the shoulder, look back, breathe in, turn your body, keep your back straight, both hands out, push your chest up, breathe out, turn your body to the left, use your right hand, pull it on the pillow, push your chest up, breathe in, turn your body, keep your back straight, lift your neck, turn to the right, look at the shoulder, increase the degree of rotation, one more round, breathe in, turn your body, keep your back straight, breathe out, turn your body to the left, one more round, breathe in, turn your body, keep your back straight, breathe out, turn to the right, look at the shoulder, turn your body, breathe in, turn your body, keep your back straight, breathe out, turn to the left, look at the shoulder, breathe in, turn to the right, look at the shoulder, breathe out, turn to the left, breathe in, turn to the right, turn to the left, look at the shoulder, breathe in, turn to the left, look at the shoulder, breathe in, turn to the left, look at the shoulder, breathe in, turn to the left, look at the shoulder, breathe in, turn to the left, look at the shoulder, breathe in, turn to the left, turn to the left, look at the shoulder, turn to the left, look at the shoulder, breathe in, turn to the left, bend your head back, twist your back and stand with your feet close together to breath up, exhale keep, you can spread your fingers to increase치 the trauma around the lower back, You can push your shoulder down a little bit. If your leg hurts, just lift your leg up. Change your leg. Inhale, right leg goes up. In the middle of both hands. Lower your left knee down. Put your hands on your right leg. Hold it. Inhale, slowly. Lower your right knee down. Always keep your right leg straight. The right leg is at an angle. The head of the right leg is facing the floor. The knee joint is very strong. Now turn your right leg to the right at a 45-degree angle. Lower your right ankle to the side. Lower both elbows down. Lower your hip down. The feeling is a bit tense. Keep your right ankle straight. Keep your back straight. Try to bend your right knee outward a little bit. Close to the straight line. Bend both legs. Inhale, slowly. The position of your feet also affects the position of your back a lot. When you sit a lot, the muscles on your feet tend to be tight. So you tend to have pain in your feet. Slowly, lift up. Lift your left foot up. Slowly. Straighten your right foot forward. Hold your left ankle at an angle to the floor. Your right hand can hold your ankle. Or you can put your hand on your knee. Hold your left foot with your thumb. Keep your back straight. You will usually get a cramp in your back. Fix it by raising your back. Reduce the tension. If you have a cramp, put your thumb on the cramp. This basic exercise is a way to check your health. In a normal body, in this position, the legs are straight, and the back is straight. Your back and legs are at an angle of 90 degrees. In yoga, there are often parameters to measure. The angle is 30 degrees, 90 degrees, or 45 degrees. This is the basic angle to measure. Slowly. Put your right foot forward. Put your hands down on the carpet. Move your right foot back. Arms and thighs at an angle to the floor. Turn your fingers inwards a little. Or outwards. Like a cat. Tighten your lower back. Push your hands to the sides. Lower your chin and lower your chest. Keep your nose out. Pay attention. Touch your chin and lower your chest. That's right. If your back is not flexible, lean back. Reduce the range of motion. Straighten your arms. Put your hands apart. It's easier to open your chest. Put your front foot down. Just lie down. Take a deep breath. Put your feet together. Put your left hand out. Put your left hand down. Put your right hand back. Put your hands at an angle to the floor. Put your right hand back. Put your hands apart. Turn your body to the right. Take a deep breath. Use your right hand. Turn your body to the right. Lie on your left shoulder. Exhale. That's right. Turn your body to the right. Put your right foot behind your knees. If you have a straight back, consider it as a straight line. The whole body, from the left foot to the body, forms a straight line. If you are more confident, move your belly forward. It can be a little bent forward. Or move your left foot back. The straighter your back, the easier it is to rotate. If you want to raise your back, push your right knee back. It's quite comfortable for those who have shoulder problems and back problems. Just touch your head to the floor. Slowly lie down. Switch sides. Put your right hand out. Lie on your left shoulder. Turn your body to the left. Put your left foot behind your knees. Keep your back straight. Move your feet back a little. Or you can move your hip forward. Put your right hand out. You have to move your hip forward. Move your body forward. The feeling is comfortable. Slowly lie down. Lie down. Put your hand on your chest. Put your hand down. You have to do it slowly. We are going to activate our thoracic muscles. We can do it like this. Straighten your legs. Put your hands in front of your shoulders. Do these two parts. The first part, breathe in and breathe out. Use all your thoracic muscles to pull your back. If you can't do it, you can use your hands to push your back. Hold it for a few seconds, then breathe out Hong, please observe me When I push up, my back is still bent When I use my hand to push, for example, I let go of my hand My body is still bent and tense This is the first stage But because I can't pull myself up like this This is too strong Usually, people can lift up a little Then they use their hands to push But still have a back Usually, when we put our hands down, our hands are loose, right? It's soft like this Then the back is not strong The muscles are not activated Let's get ready Put your feet together Breathe in Breathe in, bend your back Pull up, pull up, pull up Can't go up anymore, use your hands to push Push your chest forward Open your chest, open your chest Breathe in, breathe out Breathe out Do it again Breathe in Breathe in, bend your back Pull up Can't go up anymore, use your hands to push Concentrate on pushing your chest forward Don't lean on your back Breathe in Breathe out The feeling is tense Breathe in Breathe in, bend your back Pull up Open your chest Breathe in Breathe out Do it again Breathe in Breathe in, bend your back Pull up Open your eyes a little, close your hands Breathe in, breathe out Let's continue Breathe in Breathe out, bend your back Let's switch Put your feet together Bend your belly Then lift up Breathe out from the dog's position Feet parallel Stay here Breathe in Push your chest up And bend your legs down if possible Of course, it's better Just bend your knees Just lift your toes Slowly lower your knees Lower your knees Bend your knees And move your toes forward Move your toes forward Bend your right foot Closer to the left thigh Straighten your back Then you can run Put your hands up Straighten your back Breathe out Bend forward Keep your feet together Pull your feet up Push your chest up Close your eyes Stay still If you want to bend forward Move your back a little Then push your chest up Pull it down Close your eyes Breathe slowly Relax your shoulders Relax your forehead With your hands Bend your knees But with your shoulders Relax your shoulders Breathe out Feel like a dolphin Move your body forward Straighten your toes Breathe out Bend forward Relax your shoulders Push your chest up Most of you are a little bit stiff In your back So when you want to bend forward You will have the feeling that you are bending forward Breathe out Bend forward Pull your neck out Breathe out Keep your feet together Straighten your back Bend forward Turn your body to the left Push your right hand to the left ankle Stay still Put your left hand behind your back Straighten your back Stay still Move your hands over your knees Breathe out Push your chest up Straighten your back Bend forward Breathe out Push your feet together Turn your head Look at your shoulder Straighten your back Focus on your right shoulder Turn your head Push your right shoulder forward Let's do it again Now turn your left hand behind your back Can you keep your right thigh? Almost there With your right hand Slide your right hand over your eye That's right Your right hand is holding your thigh, right? Use your left hand to hold your thigh Use your left hand Push your chest up Straighten your back Turn your head Straighten your back That's right Slowly Let go of your hand Turn your body When you're still spinning There will be a state like this We usually breathe out when we turn In our stomach Actually, we breathe out a little We raise our chest a little Raise our neck a little Then we turn Keep repeating that state The condition of the big part of the rotation The back shoulder It has to be able to push back The front shoulder is facing forward The shoulder of Ms. Diep The shoulder is still leaning You can only turn one head You have to hit this shoulder Turn the whole shoulder That's right Pull the leg Straighten your back Turn your body to the right Left hand Hold the head of the right foot Right hand against the back Actually, push your chest up It's easier to turn this way Look at the shoulder on the right Our right hand It will usually separate the buttocks into a gang The big part of the rotation The hand behind it will separate the buttocks into a gang Shoulder against the finger Right hand So that your back will be straighter Turn your neck Pay attention Just breathe out Increase the rotation Rotate a lot in the chest In the neck We will be very limited Rotate to the back The back of the head It's almost like it's born To stand But when you rotate it It's not good The rotation of the spine It can only rotate 5 degrees Slowly turn your body Turn your body We change feet Right foot, left foot Right foot up Straight back Inhale Put your hands in the circle Exhale, circle forward Keep your hands on your feet Pull your feet up Hands up Close your eyes Inhale slowly Relax the shoulder Relax the forehead Relax the shoulder and neck Our back will be straighter And every time you breathe It's a little bit more tense Inhale Exhale slowly Pay attention to the back of the head Control the back of the head Exhale Relax the stomach The back of the head is relaxed It's straight Slowly Hands up Sit up The basic level It's enough to separate your fingers Sometimes you don't need to hold it It's enough to separate your fingers Straight back Turn your body to the right Inhale, straight back Put your left hand over the knee It's empty Put it next to the right Outside of the right foot Turn to the right Hands up Look at the shoulder Turn to the left Concentrate on the left hand Push the hip to the leg It will be stronger Push to the side of the leg Straighten your back Ms. Hong's shoulders are a little bit tilted The right shoulder is higher than the left shoulder Raise your neck It feels like someone is holding your head Then pull it up Raise a little bit Put your right hand behind your back It's easier Hold your left thigh Put your left hand away Look back If you can reach your feet Use your right hand Push your back To make your back straight Put your left hand on your eyes Turn your body Under the leg Straighten your back Turn to the left Put your left hand away Look back Breathe slowly Remember to keep your back straight The leg is a little bit bent Keep your leg fixed Turn to the back Keep your legs straight Spread your legs The toes are a little bit out of the floor Straighten your back Keep your back straight Pull your hands up Hands up Keep your hands far away from each other, and bend down. First, close your eyes. When you close your eyes, breathe a little deeper. And keep breathing, just raise your hands. Keep breathing, there will be a state of life in front of you. Ms. Hong, you have to push your chest up a little. Push your chest up a little. Bend down too deep. The chest is curled back. Push your chest up a little. Keep your feet a little apart. So we can have the ability to meet deeper. It's easier. Breathe in and out deeply. And slowly sit up. Keep your feet curled back. Curl your back. Hold your knees. Curl. Lie down. Let's bend our legs. Put your left leg up. Hold your left leg. It depends on your flexibility. Breathe in deeply. Bend your legs slowly. If your legs hurt, bend them again. Bend your legs straight. Stay here, breathe slowly. Of course, if it's too light, if you want to go higher, bend your right leg straight. Don't let your left leg be too tense. Keep your left leg straight. Bend your right leg as much as you can. Breathe slowly. Breathe calmly. Let's let go of our left hand. Keep your right hand next to your leg. Press your right hand against your leg. Let go of your left hand. Lie on your right side. Touch your left leg with your right hand. If possible, keep your legs straight. Keep going. Straighten your back. Push your back up. Move your right leg behind your back. Straighten your back. Push your back up. Turn your head to the left. It's easier. If you feel your left leg is too far away, look at your back. If your back is flexible, both of your shoulders will touch the floor. It's easier to touch the floor. Breathe slowly. Lie on your back. Change your leg. Look at your right leg. Both of your legs are on your right leg. Breathe in. Breathe out. This side is more flexible. If it's not too tense, tense on your right leg, move your left leg. Breathe slowly. Breathe calmly. Let go of your right hand. Hold your left hand next to your right leg. Lie on your back. Turn your head to the left. Lie on your back. Straighten your right leg. Straighten your back. Move your left leg behind your back. Turn your head to the right. It's easier. You can check your nervous system. If you feel your butt is a bit tense, you may feel a bit stiff. If your butt is tense for a long time, you may feel your butt is a bit tense. Breathe slowly. Breathe in. Breathe out. Lie on your back. Straighten your right leg. Turn your head to the left. Move your right hand to the inside. Move your left hand to the outside. Both of your hands are holding your head to the left. Stay still. Close your eyes. Breathe slowly. Relax your shoulders. Relax your back. Relax your feet. Slowly let go of your hands. Change your legs. Both of your hands are holding your head to the right. Relax your back. Slowly let go of your hands. Like this. Keep your hands in the middle of your feet. Lift your hips a bit. Breathe deeply. Relax your body. Move your feet to the sides. Move your hips to the sides. Keep your hands in the middle of your feet. Of course, you can keep your feet straight. Or you can bend your knees. This is a light stretching exercise. It helps to relieve back pain. You can do this exercise in the evening. The two exercises I just showed you are also very comfortable to do in the evening. If you do this exercise in the evening, count your breaths. It's a good way to do this exercise. Every movement that you do while keeping your feet close to your body can stimulate the sense of comfort and safe. It makes you feel more comfortable sleeping. Slowly let go of your hands. Move your feet to the sides. Stretch your body three times. Keep your feet straight. You can do this exercise 3 times a week. Straighten your legs. Put your hands together. Take a deep breath. Breathe out. Put your hands behind your head. Tense your legs. Tense your arms. Slowly relax your arms. Do it again. Put your hands together. Breathe out. Tense your legs. Tense your arms. Breathe out. Tense your arms. Do it again. Take a deep breath. Tense your legs. Breathe out. Slowly relax your arms. Bend your left knee. Lie on your side. Put your right foot under your head. Straighten your legs. Lie on your side. That's all for today. Pay attention to the following points. Tense your legs. Tense your arms. Breathe out. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms. Breathe in. Tense your arms. Breathe out. Tense your arms.