Ngày 17 - Yoga cơ Bản 21 ngày Hỗ trợ Cân bằng Nội tiết [Yoga Luna Thái] - Yoga for beginer

Namaste, hello everyone. Today, let's continue with Luna to perform the series of 21 days of inner blood balance support and help our skin to be more beautiful. In addition, these yoga exercises will also help strengthen the body to help you limit the increase in weight during the pandemic season. First, let's sit in the sitting position or sitting position if possible to keep your back straight. And from here, breathe in, both arms up high. Exhale, gently lower your arms down and look down. Breathe in deeply, both arms up high. Exhale, exhale, lower your arms down, look down. One more time, breathe in deeply, both arms up high. This time, put your fingers together and point your palm up. Exhale, tilt your body to the left, press your buttocks down. Inhale, lift your body straight back. Exhale, tilt your body to the right. Inhale, tilt your body straight. Exhale, tilt your body to the left, tighten your buttocks and lower your chin. Inhale, tilt your body straight back. Exhale, tilt your body to the right. Inhale, tilt your body to the left and hold here. Inhale, lift your body straight back. 4, 3, 2, 1, inhale, lift your body straight back. Exhale, tilt your body to the right and hold here. 4, 3, 2, 1, inhale, lift your body straight back. Exhale, spread your arms out and put your arms on your shoulders. And we turn our right shoulder slightly. Try to open the range of your shoulders and breathe in deeply. 3, 4, 5, then turn around. 5, 4, 3, 2, 1, from here inhale and continue to tilt your arms up. Exhale, fold your right arm down. And put your left hand on your right arm. From here, pull your right arm to the left. Tighten the whole right shoulder. Inhale, hold here. 5, 4, 3, 2, 1, then use your right hand to go down to the bottom of your left hand. Hold the bottom of your left hand and slowly bring your left hand down to the left side. Turn your body to the left, open your shoulders, look up, breathe in deeply. 5, 4, 3, 2, 1, then slowly lift your body back and inhale into the palm of your hand. Exhale, change sides, fold your left hand again. And put your right hand on your left hand and pull your left hand to the right. Tighten the whole left shoulder. Inhale, hold here. 5, 4, 3, 2, 1, then use your left hand to go down to the bottom of your right hand. And slowly bring your right hand down to the right side. Turn your body to the left, open your shoulders, look up, breathe in deeply. 5, 4, 3, 2, 1, then inhale into the palm of your hand, lift it up and bring it back. Exhale, from here, put your left hand on your right knee and bring your right hand to the back. Put your right hand straight to your shoulder. Try to open your chest, open your right shoulder, look into your hand. Inhale, bring your body straight up, bring it back, raise your arms. Exhale, change sides, put your right hand on your left knee and bring your left hand to the back. Inhale, open your arms. Exhale, open your shoulders, try to open as much as you can. Inhale, open your arms. Exhale, open your shoulders. Inhale, open your arms. Exhale, open your shoulders and hold here. Inhale, 5, 4, 3, 2, 1, then lower your right hand to the back. Bring your left hand to the back and push your body to the back, open as deep as you can. Inhale, 5, 4, 3, 2, 1, then lift your body up, inhale into the palm of your hand. Exhale, change sides, put your right hand on your left knee and bring your left hand to the back. Inhale, 5, 4, 3, 2, 1, then lower your left hand and bring your right hand to the back. Lower your chest, inhale, tighten your buttocks. Inhale, 5, 4, 3, 2, 1, inhale, bring your body back to the palm of your hand. Exhale, lower your arms and from here, we will dip our knees into the palms of our hands. Inhale, breathe in deeply. Exhale, use your arms to push your knees to the sides and push your body forward. Inhale, bring your body back to the palm of your hand, bring your knees together. Exhale, separate your knees, push your body forward, bend your knees. Inhale, lift your legs, exhale, bend your knees. Inhale, lift your legs, exhale, bend your knees and hold here. Inhale, 5, 4, 3, 2, 1, then lift your body back to the palm of your hand and bring your legs together. Put your arms against each other, put your legs up and sit in a plank position. Adjust from the shoulder to the elbow, from the hip to the knee and spread your fingers 10 times. Keep your back straight, from here, inhale, open your shoulders, look up. Exhale, push your back as far as you can, hold your chest. Inhale, open your shoulders, exhale, push your back. Inhale, exhale, inhale and exhale. Then bring your body straight back, from here, inhale, lift your right leg up to the corner. Exhale, lower your legs, inhale, lift your left leg up, exhale, lift your right leg up, exhale, lift your left leg up, exhale, lift your right leg up and hold here. Inhale, 5, 4, 3, 2, 1, then bring your right leg to the right side. And from the left knee to the right knee, lie on a straight line, lift your body up. Keep your body straight and your right knee to the right knee. From here, inhale, bring your arms to the sides. Exhale, lower your left hand to the right palm, lean your body to the left, open your shoulders, look up. Inhale, bring your arms to the sides, come back. Exhale, bring your body to the right, lower your right hand to the front of your right foot, and raise your left hand. Inhale, bring your arms to the sides, come back. Exhale, lean to the left, inhale. Exhale, lean to the right, inhale. Exhale, lean to the left, and hold here, inhale, 5, 4, 3, 2, 1. Inhale, bring your arms to the sides. Exhale, lean to the right, and hold here, inhale, 5, 4, 3, 2, 1. From here, we move our right hand to the bottom of our right thigh, turn to the back, and our left hand to the back of our waist. Try to hold each other's hands as best as you can. Open your shoulders and look up. Inhale, 5, 4, 3, 2, and 1. Inhale, bring your body back. Exhale, lean to the left, and lower your left hand to the ground. From the left shoulder, bring your left hand to the neck, lie on a straight line, and lift your right foot up. Place your right hand on your right knee. Hold here, inhale, 5, 4, 3, 2, and 1. Then lower your foot, inhale, and lift your body up. Exhale, lower your arms to the front, and straighten your right knee. From here, we extend our arms as far as we can, and lower our shoulders. Hold here, inhale, stretch your shoulders, 5, 4, 3, 2, 1. Then raise your head up, and from here, we move our left hand to the bottom of our right thigh. Slowly lower your head, and lower your left shoulder down, and raise your right hand up. Look up, open your shoulders, and inhale, 5, 4, 3, 2, and 1. Then lower your right hand, inhale, and lift your body up. Exhale, pull your right foot back to the starting position. Continue to inhale, lift your left foot up, bend your knees, and tighten your abs. Tighten your middle thigh here, inhale, 5, 4, 3, 2, and 1. Then lower your left foot down, straighten it, and from the left foot to the right knee, we lift our body up. Our body is lying on a straight line. Open your knees as far as you can, and tighten your abs. And from here, inhale, bring your arms out to the sides. Exhale, lower your right hand down, bend your left hand up, and tilt your body to the right. Inhale, bring your arms out to the sides. Exhale, pull your body forward, to the left, and lower your left hand down, bend your right hand up. Inhale, straighten your body, and bring your arms out to the sides. Exhale, tilt your body to the right. Inhale, exhale, tilt your body to the left. Inhale, exhale, tilt your body to the right. And from here, inhale, 5, 4, 3, 2, and 1. Inhale, bring your arms out to the sides. Exhale, tilt your body to the left, and from here, exhale, tilt your body to the right. Inhale, bring your arms out to the sides. 4, 3, 2, and 1. And from here, tilt your left hand to the bottom of your left thigh. Right hand goes behind your waist, and hold your hands together. Inhale, tilt your body to the left, and 5, 4, 3, 2, and 1. Separate your arms, and inhale, lift your body up. Exhale, tilt your body to the right, and lower your right hand down. Inhale, tilt your body to the right, and lower your right hand down. And lift your left hand up, and hold your knees together. Open your knees as high as you can. Inhale, 5, 4, 3, 2, and 1. And lower your knees, and inhale, lift your body up. Exhale, bring your arms out to the front. And straighten your left knee. We're going to walk with our arms in front. Extend your legs, lower your chest, lower your shoulders, and stretch your shoulders. Inhale, breathe deeply, and 5, 4, 3, 2, and 1. And from here, tilt your right hand down. And lower your shoulders, lower your head down, and lift your left hand up. Open your chest, look up, and inhale. 5, 4, 3, 2, and 1. And hold your left hand up. Inhale, straighten your body, and bring your arms out to the sides. Exhale, lower your arms, and pull your left leg back to the plank position. From the plank position, hold your toes together, and lift your hips up. And return to the plank position. Extend your legs, and inhale, breathe deeply, and exhale. Inhale, breathe deeply, and exhale. And slowly, tilt your head, and bring your feet up to the sides of your arms. And lift your body up, and raise your arms up high. And lower your arms down, and hold your chest. Inhale, breathe deeply. From this position, extend your legs to the sides. And inhale, raise your arms up high, and tilt your head down. Push your hips back, and bring your head to the front. Adjust your head, and don't overdo it. Tuck your toes in, and bend your spine down. Avoid back pain. Exhale, lower your arms down. And step your left leg back, and lower your left knee. Extend your left leg. Push your hips back. Hold your right knee, and bring it down to your neck. Extend your right arm back, and extend it as far as you can. Look behind you, and follow your arm. Inhale, lower your arms down. And extend your legs. Extend your left leg up, and lift your body up high. Tilt your head down, and bring your body to the front. Exhale, lower your arms down. Extend your right leg back, and lower your knee. Extend your toes, and bring your left arm back. Extend your shoulders as far as you can. Inhale, lower your left arm down. Extend your right leg up, and lift your body up high. Exhale, lower your arms down. Extend your left leg back. Extend your right arm back. Inhale, lower your arms down. Exhale, lower your arms down. Extend your left leg up, and lift your body up high. Exhale, lower your arms down. Extend your right leg back. Inhale, lower your arms down. Extend your left leg up, and lift your body up high. Exhale, lower your arms down. Inhale, lower your arms down. Exhale, lower your arms down. Five... Four... Three... Two... One... Exhale, lower your arms down. Extend your right leg back. Extend your left arm back. Hold your right leg. Inhale, look down. Exhale, lower your arms down. Five... Four... Three... Exhale, pull your right leg down in a hip-bulking position. Inhale, straighten your knees. Exhale, let your both arms touch the floor with your lege legs. Lower your arms down as low as possible. Lowering the arms down as low as possible. If it's too tight, stop it there. Keep your back straight. You can lower your neck a little bit. Inhale, shimmy up this side. Five... Four... 3, 2, and 1, and put your hands down From here, bring your feet to the back, and come back to the V-sit From the V-sit, breathe in, lift your right leg up high, and bend your knees down and don't let it be a straight line, keep it here, breathe in 5, 4, 3, 2, 1, and bring your right leg up in the middle of your hands and bring your right knee down, and lift your body up Let's adjust so that our hips are level with each other, and raise our arms up high Breathe in for a while here, breathe out, press your hips down deep and open your shoulders, bring your hands to the sides Breathe in, lift your body up, breathe out, press your left knee down, and straighten your right knee and slowly bring your body forward, and bring your arms down, and bend your knees down as deep as you can Breathe in, keep your knees together, lift your body up, and raise your arms up high and bend your back, and open your shoulders Breathe out, straighten your knees, and slowly bend your knees down as deep as you can One more time, breathe in, bend your knees, lift your body up, and raise your arms up high Bend your body, and breathe in, breathe out, 5, don't let go of your neck 4, 3, 2, 1, and breathe out, straighten your knees and slowly bend your knees down, and breathe in, 5, 4 If you haven't reached your limit yet, raise your body up 3, 2, and 1, and breathe in, step your left leg up, and place your right leg next to it Breathe out, bend your knees down as deep as you can, and breathe in 5, 4, 3, 2, 1, and from here, continue to breathe in, step your right leg out and place your right leg down, and bend your knees at a 45-60 degree angle Lift your body up, adjust your weight, and raise your arms up high Bend your left knee, and breathe out Bend your body back, and open your shoulders Breathe in, lift your body up, and breathe out Straighten your knees, and slowly bend your knees down as deep as you can Breathe in, bend your knees, and lift your body up Bend your body back, and place your hips in the middle of your neck Breathe out, bend your knees down as deep as you can Breathe in, bend your knees, and lift your body up Open your chest, open your shoulders, and don't tense your back Breathe out, bend your knees down as deep as you can Breathe in, lift your body up, and breathe out Breathe in, bend your knees down as deep as you can Breathe out, bend your knees down as deep as you can Breathe in, bend your knees down as deep as you can Breathe out, bend your knees down as deep as you can Breathe in, bend your knees down as deep as you can Breathe out, bend your knees down as deep as you can Breathe in, bend your knees down as deep as you can Breathe out, bend your knees down as deep as you can Breathe in, bend your knees down as deep as you can Breathe out, bend your knees down as deep as you can Breathe in, bend your knees down as deep as you can Breathe out, bend your knees down as deep as you can Breathe in, bend your knees down as deep as you can Breathe out, bend your knees down as deep as you can Breathe in, bend your knees down as deep as you can Breathe out, bend your knees down as deep as you can Breathe in, bend your knees down as deep as you can Breathe out, bend your knees down as deep as you can Breathe in, bend your knees down as deep as you can Breathe out, bend your knees down as deep as you can Now we will bring our hands forward and adjust them Put your hands down on your shoulders and put your hands together Put your fingers together and bring your body forward Bring your hips up and lower your shoulders Breathe in, bring your hips down and bring your body forward Breathe out, bring your hips up and lower your shoulders Breathe in, breathe out Breathe in, bend your knees down as deep as you can Breathe out, breathe in Breathe in, breathe out Breathe in, bring your hips up Breathe out, bend your hips down and bring your body forward Breathe out, bend your hips up and lower your shoulders Now with this posture put your fingers together Put your hands on the inside of your elbow, continue to raise your knees up high And from here, hold on to your left hand, turn your body to the left and put your right hand up Keep your back straight, the whole body lies on one side 5, 4, 3, 2, 1 Then put your right hand down, switch sides, raise your left hand up, tighten your abs, hold 5, 4, 3, 2, 1 Then put your left hand down, and from here we lower our body down And continue to bring both arms forward Open your shoulders, tighten your abs, and hold here, breathe in and out 5, extend your fingers, 4, 3, 2, 1 Then hold your right hand tight, and raise your left hand up, hold 5, 4, tighten your abs, 3, 2, 1 Then put your left hand down, raise your right hand up, hold 5, 4, 3, 2, 1 Then put your left hand down, and from here we lower our body down And raise both legs and arms up, hold here, breathe in and out 5, 4, 3, 2, 1 Then lower your body down, and gently lie on your stomach And bring your arms out to the sides, and put your feet in the corner Breathe in deeply, exhale, lower your feet to the left, and look to the right And lower your body, inhale, raise your legs, and return Exhale, switch sides, inhale, raise, exhale Inhale, exhale, inhale, exhale Inhale, exhale, inhale, and hold here, breathe in and out 5, 4, 3, 2, 1 Inhale, raise your legs, breathe in deeply, and hold here, breathe in 5, 4, 3, 2, 1 Inhale, raise your legs, and this time breathe out Bring your right leg down, touch the ground, lower your right leg Inhale, raise, exhale, switch sides, tighten your abs Inhale, raise, exhale, lower your right leg Inhale, exhale, inhale, exhale 5, 4, 3, 2, 1 Inhale, raise, exhale, lower your left leg, and hold here 5, 4, 3, 2, 1 Inhale, raise your legs, breathe out From here, pull your hands towards your chest, and hug your elbows Press your lower back down, and breathe in You can move your body slightly to the left or right Massage your spine 5, 4, 3, 2, and 1 Lower your legs, place your left hand on your chest, and place your right hand on your belly Inhale, raise your legs, breathe out Lower your legs, and lower your body Inhale, raise your legs, breathe out Inhale, breathe out That's all for today I hope you enjoy these exercises Don't forget to like and subscribe to my channel so that I can share more exercises with you so that you can practice more at home Goodbye and see you in the next exercises Namaste