Tăng chiều cao 5 - 10 CM với bài tập Yoga đơn giản (30 phút) | YOGA WITH BRIAN

Let's go to the top of the mountain Gently observe your breath in a standing position Legs close to each other, chest open to the back Both arms stretch along the body Pay attention to your nose Inhale, exhale, feel relaxed, gently Inhale, raise both arms over your head, stretch Both arms stretch out your shoulders, eyes look between your hands Stretch your whole body Exhale, gently bend your knees, meet someone in front of you Touch your belly, pull your face back to your knees Feel relaxed in your life Repeat a few more times Inhale, raise your arms, open your chest slightly to the back Feel your whole body stretched out and relaxed Exhale, meet someone in front of you Feel your back muscles stretched out and relaxed You can lower your legs a little Inhale, raise your arms, pull your belly slightly, stretch your whole body Exhale, gently bend your knees, meet someone in front of you Feel relaxed in your life Inhale, raise your arms, pull your belly slightly, stretch your whole body Exhale, gently bend your knees, meet someone in front of you Feel relaxed in your life Exhale, gently bend your knees, pull your belly slightly, stretch your whole body Inhale, raise your arms, pull your belly slightly, stretch your whole body Exhale, gently bend your knees, meet someone in front of you Feel relaxed in your life Exhale, lift your arms, pull your belly slightly, stretch your whole body Feel relaxed in your life Very good. Now let's take a deep breath. First, raise your hands over your head. Clasp your feet high. Extend your whole body. And let's hold here for 5 continuous breaths. Let's breathe together. 1 2 3 4 And 5. Very good. Breathe out. Relax. Let's switch to a wide stance with both feet. Both feet parallel. Open your feet wide enough. Take a deep breath. Raise your hands to the right. Breathe out. Bring them to the starting position. Inhale. To the left. Breathe out. Bring them to the starting position. Inhale. To the right. Feel it. Breathe out. Bring them to the starting position. Inhale. To the left. Feel it. Breathe out. Bring them to the starting position. Inhale. To the right. Breathe out. Bring them to the starting position. Inhale. To the left. Feel it. Breathe out. Bring them to the starting position. Inhale. To the right. Breathe out. Bring them to the starting position. Inhale. To the left. Feel it. Breathe out. Pick up your hand. Inhale. To the right. Feel it. Breathe out. Bring them to the starting position. Inhale. To the left. Feel it. Breathe out. Bring them to the starting position. to the starting position. Here, in a triangle position, pull the left foot towards the top of the mat, gently sliding the left hand down the rolling pin, while pulling the right hand over the head. Feel the right back being stretched and elongated. Feel it in 3 continuous breaths. 1 2 3 Very good. Look at the left foot, gently rolling the person up, standing in a relaxed, even posture. Now, let's do the same with the other side. Turn the right foot to the right side of the mat. The left foot tilts at a 45-degree angle, sliding the right hand down the rolling pin, while pulling the left hand over the head. Feel the right back being stretched and elongated. Feel it in 3 continuous breaths. 1 2 3 Very good. Roll the person up, standing in a relaxed, even posture. Now, let's turn the face straight ahead, and the hip to the left side. Both feet on the same straight line. Take a deep breath, lengthening the arms and the back to the front. Take a deep breath, gently folding the person down, lowering the arms to the floor. You can breathe together. Tighten the left foot a little to protect the front foot, and the tendon behind the foot. Let's relax in this posture for 5 continuous breaths. 1 2 3 4 and 5. Very good. Gently inhale, lift the person up, in a relaxed, even posture. Let's continue. Turn the person to the right, and do the same with the other side. Take a deep breath, lengthening the arms and the back to the front. Breathe out, fold the person down, both hands touching the floor, belly touching the tail. You can tighten the legs a little to protect the tendon behind the foot. And let's hold here for 5 continuous breaths. 1 2 3 4 and 5. Very good. Gently inhale, lift the person up, turn the person to the left. This time, we will do a reverse triangle posture. Take a deep breath, then breathe out, place the right hand right under the floor. Gently fix the arms and legs, then turn the person gently, pull the left hand up. Gently tighten the belly, and hold here for 5 breaths. 1 2 3 4 and 5. Gently roll the person up. And one last time, we turn the person to the right. Fix the two legs on the same straight line. Inhale gently, roll the person forward. Breathe out, place the left hand on the floor. Lift the right hand over the head. Gently rotate the belly and tighten gently. Hold here for 5 breaths. 1 2 3 4 and 5. Very good. Take a deep breath, roll the person up in a two-legged standing posture. Inhale, gently push the chest forward, pull the butt back. Inhale, gently roll the person down. Feel the tendons behind the legs stretch out. When you feel comfortable, use both arms to hold the two eyes of the leg. Gently use the strength of the arms, pull the top of the head down. Don't connect the two legs directly. Here, relax the belly. Relax the legs behind the body. 1 2 3 4 and 5. Inhale, look forward, the middle of the spine, the chest forward. Pull the person up, roll the person up. Inhale, take a long step towards the head, in a standing posture on the mountain. Relax. Inhale, lift both arms over the head, stretch the whole body. Inhale, meet the person in front of you, touch the thigh. Inhale, look forward, the back straight, touch the eyes. Inhale, step back, fold the arms, chaturanga. Inhale, let the face open, the chest. Inhale, let the face rest, pull the hip up. Step the legs back, let the back of the legs open. Arms and shoulders on the same straight line, stretch the spine. 1 2 3 4 and 5. Inhale, step forward, the back straight, the eyes forward. Inhale, meet the person behind you, touch the hands down. Inhale, roll the person up, stretch the arms over the head, stretch the whole body. Inhale, touch the tail. Inhale, lift the arms, open the chest. Inhale, touch the hands, roll the person. Inhale, look forward, pull the back up half. Exhale, step back, fold the arms, chaturanga, dandasana. Inhale, open the chest, look up, look at the face. Exhale, look at the face. Try to lower the chest, lower the heels. The spine, the back, and the spine. Look down at the center of the forehead. 1 2 3 4 and 5. Inhale, gently step to the forehead, back, spine straight, eyes forward. Exhale, meet the person behind you, bend the knees a little if you like. Inhale, roll the person, stand up, stretch the arms over the head. Exhale, touch the arms, the tails. Every time you bow, feel the body being opened, relaxed, and full of energy. Very good. Inhale, lift the arms over the head, and exhale, meet the person behind you. Feel the body, relaxed, the back, relaxed. Inhale, eyes forward. Exhale, step the feet back, meet the person behind you. Inhale, open the chest, eyes up, look at the face. We will do the chain of looking at the face and bowing the head. Exhale, push the person behind you, bowing your head. Very good. Inhale, stretch the back, lift the arms as high as you can. Inhale, push the person in front of you, lower the arms, raise the chest. Stretch the shoulders back, look at the face. Exhale, stretch the arms back, stretch the back, stretch the feet down, look at the face. Inhale, look at the face, stretch the chest up, open the shoulders. Exhale, let the face of the person behind you, pull the arms back, stretch the feet down, look at the face. Inhale, let the face close, gently, slowly, so that the body follows the breath. Exhale, let the face close, observe the breath. Inhale, let the face close, raise the head, lower the belly. Feel the belly stretching out, not too much. Exhale, let the face close. Relax, let go, and enjoy life. Inhale, let the face close, hold here for 10 breaths. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Very good! Exhale, let the face close, pull the arms back, for 10 breaths. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Very good! Now, let's prepare for the push-up. Inhale, lift the right leg up, exhale, pull the right knee forward, lower it just below the chest, the left foot back. Lower the hip, open the chest and belly, inhale, lift the chest, and exhale, gently lower the chest down to the floor. Hold this position for a few breaths, feel the legs and muscles behind the legs being opened, comfortably, gently, relaxed. Pay attention to the breath, observe the breath. Very good! Inhale, gently lift the person up, and then, pull the hip up, push the leg back into the position for the final push-up. Inhale, lift the left leg up, pull the left leg forward, exhale, lower the knee just below the chest, pull the right leg back. Open the chest, feel the back leg being opened, comfortably. Inhale, breathe deeply, exhale, lower the chest into the position for the push-up, feel the back leg being relaxed. Pay attention to the breath, feel the comfortable relaxation in your feet. Inhale, lift the person up, and exhale, pull the left leg back, back into the position for the final push-up. Inhale, pull the two legs forward, and extend the leg forward. Open the knees to the sides, forming a diamond shape. Gently extend the back leg forward, bend the two arms just below the pelvis. Both hands hold the two feet, gently lower the hands to the floor, and extend the back leg forward. Hold the position, meet the person with the diamond leg in 10 breaths. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Very good. Inhale deeply, exhale from the position. Gently lift the top of the head up, and pull the two legs back, close to the pelvis. Hands hold the soles of the feet as if in a wide-angle position. Shake your knees up and down, relax the muscles in the middle of the pelvis. Relax the whole leg and pelvis. Release the tension in your pelvis. Inhale deeply, open the soles of the feet, meet the person in front of you. Use the heel to press on the two toes, push the knee down to the bottom. 1, 2, and 3. Very good. Inhale deeply, lift the person up. Extend the right leg, meet the left leg close to the chest. Use your hands to pull and rotate the person's eyes to the back. Rotate the right hand over the left leg, and keep it here. Continue to open the chest, when you inhale, pull the chest back to the back a little more, slightly rotating your belly. 1, 2, 3, 4, and 5. Here, we gently escape the position and pull the leg forward. Meet the right leg close to the person, hold the left hand with the leg. Gently use the heel to press on the knee to rotate the chest, the eyes look back. Stay in this position for 5 breaths. 1, 2, 3, 4, and 5. Very good. Escape the position, gently pull the arm, rotate the person to look forward. Here, don't lift up, push forward. Let's prepare for the posture chain. Rotate, tilt the person back, and lift the person forward. 1, 2, 3, 4, and 5. Very good. Pay attention to the lower back, and feel the lower back is relaxed. Here, we lie on the floor, use the hands to hold the knee and rotate around the belly. Feel the lower back is massaged comfortably. Let's switch positions. Gently release the hands on both shoulders, tilt the feet to the right, feel the chest is rotated lightly. Gently release the posture, lift both knees up, and rotate to the left hand, eyes look to the right hand. Gently tighten the belly. Very good. Release the posture, lift both knees up, pull the right foot up, use the hands to hold the big toe on the right, middle toe on the left, and pull the feet to the top. You pull according to your strength, with new friends, let's fold the legs together to protect the feet. Very good. Here, lift the feet up, and open the right foot to the right, lower it down to the floor. You can use the hands to hold the big toe, or use a yoga rope to tie it to your feet. Very good. Release the posture, gently lift the feet up, and lower to the floor. Gently change the feet, lift the left foot, pull the left foot to the top with your hands or a yoga rope, middle toe on the right. Very good. Pull the feet up, and lower the left foot to the left side of the body. Try to open, widen the feet, and widen the hip right in this posture. Very good. Pull the feet up, and comfortably lower the feet to the resting position. Here, we finish the exercise in a happy young boy posture. Lift the feet up, use your hands to hold the big toe, widen the feet, shake the person over, feel the gentle massage on both sides of the back. Try to open the hip wide, and press the knees to the floor. Gently lift the feet up, pull the two top toes up and down, rotate to make it comfortable, reduce pressure, and relax the two soles of the feet. At the same time, this movement is also very good for people who are prone to astigmatism. Very good. Lower the feet down, then let's do a few exercises in the bridge position. Inhale, lift the hip, open the chest, breathe out, lower the body. Inhale, lift the hip, pull the hip up, lower the hip, breathe out. Inhale, lift the hip, breathe out, lower the body. Inhale, open the chest, breathe out, lower the hip. Inhale, lift the hip, and here, use your hands to press under the hip, close your elbows to the bottom of the hip, and push your shoulders back together. Keep this posture for 5 breaths. 1, 2, 3, 4. Pay attention to opening the shoulders, opening the chest, opening the whole body first, and 5, breathe out, lower the hip to the floor. Good. Here, place your feet under the carpet, place your arms under the carpet, and begin to relax your eyes, nose, and mouth. Relax your arms, legs, chest, and belly. Relax your legs. Relax your face. Observe each breath. Inhale, feel the relaxation entering the body. Dissipate into each cell. Exhale, feel the fatigue, the anxiety leaving your body. Give your body a few minutes of complete silence. In a deep relaxation position, Savasana.