Thử thách Yoga 90 ngày Trẻ hóa cơ thể cùng Đặng Kim Ba - Ngày 74 - YOGA GIÃN VAI MỞ NGỰC

Welcome to today's exercise Today, Kiba and you will do exercises together to soften and release the tension in our body Especially, we will focus on the upper body from the pectoralis major to the neck, shoulders, and knees Of course, it is extremely effective for problems related to pain neck, shoulders, and knees But most importantly, it will help you to soften your entire pectoralis major so you can continue the next journey to get into more special positions such as swimming, cycling, or anything related to backbending we all have to practice the upper body which is called the pectoralis major Ok, let's start today's exercise Stand up, stand up Let's start Put your hands on the floor Rotate your wrists and ankles Now, turn your head Breathe slowly From the side to the right Now, put your hands against your hips Turn your head to the sides Breathe slowly From the front to the back, bend down and rise up When you rise up, put your arms up Now, put your hands together Put your hands in front Put your arms up Breathe slowly Now, turn your wrists Bend down Turn your hips Bend down and rise up Now, turn your hips Turn your hips Relax your shoulders Turn your hips Relax your shoulders Do you remember this exercise? It's very simple Rotate your hips from top to bottom From left to right Now, bend down Rotate your hips Now, turn your hips Bend down Now, put your hands together Rotate your hips Bend down Now, put your hands together Bend down Relax your wrists Breathe slowly Now, turn your head to the left Bend down Relax your shoulders From the side to the right Now, turn your hips Breathe slowly Now, turn your head to the left From the side to the right Put your right hand on your chest Put your left arm up Put your hands together Now, turn your shoulders Put your feet together Push your chest up Stretch your arms Relax your shoulders and neck Stretch your right arm Pull your left arm behind your back Push your chest up Stretch your shoulder Now, turn your head to the right From the side to the right Breathe slowly Now, stretch your legs Turn your left leg to the left Stretch your right arm Stretch your right rib Stretch your arms Stretch your chest Look up Stretch your shoulder From the side to the right Stretch your arms Stretch your shoulder Look up Breathe slowly Now, turn your head to the left Put your feet together Straighten your back Put your hands together Breathe in Breathe out Stretch your arms Hold your left ankle From the side to the right Now, turn your body to the right Put your left knee down Put your hands on your right knee Push your chest up From the side Stretch your right thigh Stretch your thigh The left ankle should be perpendicular to the floor Pay attention The left ankle should be perpendicular to the floor The knee should always be straight Remember the principle of the knee Straight towards the floor Put your right foot up Put your left foot down Straighten your back From the side to the right Stretch your legs Straighten your body Turn your body to the left Look back Put your knees down From the side Put your knees down Hold your legs together Put your left knee down Put your toes down From the side Stand with your feet together From the side Now, let's move on to the next exercise Let's do the handstand Put your hands together Put your feet together Hands in front of the chest, fingers high parallel to the chin, relax both shoulders. Let's start. Inhale, lower your arms, arms out parallel, arms up. Arms parallel, strong posture. Bend down, exhale, lift your chest forward, bend your arms back. Inhale, stand up, exhale, bend your shoulders forward, bend your knees down. Inhale, lower your body. Inhale, bend, relax both arms, bend your knees down. Relax your shoulders. Exhale, stand up, hands in front of the chest, fingers high parallel to the chin. Straighten your spine. Sit up, inhale, knees together, clasp your hands, step back your feet. Slowly lie down. Exhale, close your arms. Let's do it again. Inhale, exhale, clasp your abs, push up, snake pose. Push your chest up, clasp your abs, tighten your abs. Lift your hips up, exhale, put your feet parallel to the floor. Lift your hips up. One, inhale, put your left foot under your left hand. Stand up, arms up, exhale, bend your arms back. Inhale, lower your arms. Hands against the floor, clasp your arms, clasp your abs. Slowly lie down. Exhale, your feet can be bent or straightened. Inhale, exhale, clasp your back, push up. Inhale, exhale, clasp your abs. Lift up, exhale, put your feet parallel to the floor. Push your chest up. Inhale, put your right foot on the floor. Stand up, arms up, exhale, bend your arms back. Inhale, lower your arms. Hands against the floor, clasp your arms, step back. Slowly lower your arms, lie down. Exhale, inhale, clasp your back, push up. Inhale, lower your arms, push your chest up. Inhale, exhale, clasp your abs. Inhale, put your feet close to your hands. Raise your hands to your knees, straighten your back. Exhale, bend your knees, face your toes towards your toes. Inhale, let go of your hands. Let go, bend your knees. Exhale, put your hands against your toes, clasp your toes, stretch your neck. Inhale, stand up, arms out, arms up. Arms parallel. Exhale, sit down, push your chest forward, arms back. Inhale, stand up. Exhale, put your hands against your chest. Raise your fingers up. Inhale, slowly. Repeat. Let go of your shoulders. Let go of your neck. Let go of your forehead. Let's do it again. Inhale, lower your arms, push your chest up. Arms out, arms up. Arms parallel. Exhale, sit down, push your chest forward, arms back. Inhale, stand up, arms parallel. Exhale, put your hands against your toes. Exhale, bend forward. Bend down, press your toes. Pay attention to the intensity. Inhale, let go of your hands. Let go, lower your head. Exhale, put your hands together, bend forward, clasp your back. Arms and shoulders apart. Inhale, bend forward, clasp your back. Exhale, bend forward. Let's do it again. Inhale, bend forward, clasp your back. Exhale, bend forward, clasp your back. Let's do it again. Stand up. Exhale, put your feet parallel to each other. Lift your chest up. Inhale, step your left foot forward. Right foot touches the floor. Press your right foot down. Clasp your back. Arms apart. Exhale, arms apart. Inhale, lower your arms. Exhale, lower your arms. Clasp your back, step back. Slowly lower your arms. Exhale, close your arms. Inhale, clasp your back, push up. Arms apart, clasp your arms. Exhale, tighten your abs. Exhale, let your feet parallel to each other. Inhale, let your feet parallel to each other. Step down. Change your feet. Inhale, step your right foot forward. Step firmly. Stand up, clasp your left foot. Arms apart. Exhale, arms apart. Inhale, lower your arms. Clasp your back, tighten your abs. Step back. Slowly lie down. Exhale, let your feet parallel to each other. Inhale, close your arms. Clasp your back, push up. Lower your arms. Push your back forward. Step back, clasp your feet. Exhale, let your feet parallel to each other. Step up. Inhale, step your feet up. Clasp your hands. Raise your hands to your knees. Straighten your spine. Exhale, bend down. Clasp your feet. Inhale, let go of your hands. Lower your head. Exhale, put your hands against your fingers. Straighten your toes. Straighten your back. Inhale, stand up. Inhale, put your hands parallel to each other. Straighten your arms. Exhale, push your back forward. Step back. Inhale, stand up. Exhale, clasp your hands. Raise your fingers. Inhale, lower your arms. What are you doing? Inhale, lower your arms. Let's continue. Inhale, lower your arms. Straighten your arms. Exhale, push your back forward. Step back. Inhale, stand up. Exhale, clasp your hands. Exhale, push your back forward. Step back. Inhale, lower your arms. Exhale, lower your arms. Exhale, put your hands against your fingers. Straighten your toes. Straighten your back. Inhale, clasp your hands. Step back. Inhale, lower your arms. Exhale, put your hands against your fingers. Inhale, push your back forward. Inhale, lower your arms. Exhale, put your hands against your fingers. Inhale, lower your arms. Exhale, put your hands against your fingers. Inhale, lower your arms. Exhale, put your hands against your fingers. Step back. Inhale, lower your arms. Exhale, put your hands against your fingers. Inhale, push your back forward. Step back. Inhale, lower your arms. Exhale, push your back forward. Step back. Inhale, put your hands against your fingers. Step back. Inhale, lower your arms. Exhale, put your hands against your fingers. Inhale, lower your arms. Exhale, put your hands against your fingers. Inhale, lower your arms. Exhale, put your hands against your fingers. Inhale, lower your arms. Exhale, put your hands against your fingers. Gather like. Lift up, breathe out. Two feet parallel. Inhale, step two feet up close to the hand. Clench your two feet. Raise your hands up on your knees, straighten your back. Breathe out, bend down. Press down deeply. Inhale, bend, relax both hands, head down. Breathe out, place your hands on your toes. Press down deeply. Inhale, stand up. Hands out, hands up. Hands parallel. Breathe out, stand strong. Press your chest up, hands back. Inhale, stand up. Breathe out, hands in front of your chest. Hands parallel to the chest. Breathe slowly. Relax your shoulders. Relax your forehead. And lower your hands. In our class, wipe your sweat. Let's do it again. This is my bathroom. Look at the sweat. Like a bath. Look at the screen. The sweat is like a bath. Take a deep breath. Let's do it again. Today I was robbed. By these two guys. They robbed my house. I was teaching yoga, but I fell asleep. They beat me up. I told them to teach yoga. They beat me up. The cat is still sleeping. A cat is sleeping right in front of me. This cat is just awake. The cat is still sleeping. Go somewhere else. Go out. Mi's place is here. Go out. OK, let's continue. Let's continue. Stand up. We do all the exercises from the chest to the shoulders. I will show you how to do it. The range of motion to check your shoulder joint flexibility. And the range of your chest. To know how it affects our breathing and health. Stand up. Both feet parallel. Reach out your arms. Inhale with both hands. Exhale, open the shoulders. Exhale, shoulder and neck. Stand up. Inhale slowly. Exhale, forehead. Inhale. Extend your arms a little. Exhale, neck. Stand up. Inhale with both hands. Extend your arms behind your back. Exhale, extend your chest forward. And bend down. Bend down. Inhale deeply. Exhale, shoulder. Inhale slowly. Exhale, forehead. Inhale with both hands behind your back. Bend your belly. Stand up. Exhale. Inhale a little deeper for your face. Both feet parallel. Relax. Inhale. Exhale. Inhale slightly deeper. Inhale slowly. Exhale a little deeper. Inhale slowly. It's very simple, pull up, take a deep breath, take a deep breath, rotate your shoulder up, pull up, push your elbow back, try a little bit, try to hold it for more than 30 seconds. Let's do it again, pull up, take a deep breath, take a deep breath, take a deep breath, rotate your shoulder up, pull up, push your elbow back, try a little bit, try to hold it for more than 30 seconds. Take a deep breath, of course, if you find it difficult to breathe, we breathe a little bit faster, but gradually, we breathe as slowly as normal. Let's do it again, push your elbow back, rotate your shoulder up, pull up, take a deep breath, take a deep breath, push your elbow back, try a little bit, try to hold it for more than 30 seconds. Let's do it again, push your elbow back, rotate your shoulder up, pull up, take a deep breath, take a deep breath, try a little bit, try to hold it for more than 30 seconds. Let's do it again, push your elbow back, rotate your shoulder up, pull up, take a deep breath, try a little bit, try to hold it for more than 30 seconds. Let's do it again, push your elbow back, rotate your shoulder up, pull up, take a deep breath, try a little bit, try a little bit, try a little bit. Press the belly down to the floor and pull your chest forward. Hold it. The feeling of this posture is to push your chest forward. The feeling is like your hand is pressing down to the floor. You pull your chest forward. Like this. When you do it a little stronger, you feel like you're pulling forward. The feeling is to push your chest forward. It's easy to push your chest forward. Of course, it's a little tired. Press the belly down to the floor. Put your hands behind your back. Put your head to one side. Take a deep breath. Let's do it again. Put your hands under your back. Put your head to one side. Put your hands under your back. Get ready. Take a deep breath. Raise your arms. Raise your chest and back. Hold it. Try to raise your arms. Raise your chest. Raise your legs. Bend your back. Concentrate on your hands. Raise your hands. The feeling is to push your chest forward. Take a deep breath. Hang in there. Get down. Breathe out. Put your head to one side. Take a deep breath. Pay attention to your posture. Make sure your posture is correct. Concentrate on your chest. Avoid shaking your back. It's not good for your back. Put your hands behind your back. Hold your neck. Bend your knees. Turn your shoulders. Put your chest forward. Get ready. Take a deep breath. Bend your back. Bend your knees. Raise your chest. Bend your back. Hold it. This exercise is a bit intense. If you feel dizzy, get down first. Remember to bend your back a little bit. Concentrate on your shoulders. Get down. Raise your hands. Lie down. Take a deep breath. You will feel your heart rate increase rapidly. You will feel your heart rate increase rapidly. Your exhale will activate deeply. It will activate your heart system. It will stimulate your heart rate. It will stimulate your heart system. Let's continue! Put your feet up. Pull down your hands. Inhale when you lift your back a little bit. Don't shake your back. Get down. the other side. Breathe out, let the dog stay. Feet parallel. Lift your hips up. Feet parallel. Touch your hands down. Put your knees down. Lie down, let the dog stay. Lie down. Put your hands down. Relax your shoulders. Relax your arms. Breathe deeply. Sit up slowly. Put your feet up. Sit up slowly. There's a cat next to you. There's a chicken in front of you. There's a dog barking far away. There's a chicken in front of you. There's a dog barking far away. There's a chicken in front of you. There's a dog barking far away. Just bend a little, touch and fold your head back. The other way, if you bend more, your hand will hit your feet. Then push your chest up. Look up. Be careful not to hurt your back. Get ready. Tighten your hands against your back. Bend your hips back. Hands against the bottom of the butt. Our elbows are at the bottom of the butt. Just bend as much as you can. Tighten your hips back. Keep it. Who does it better? Hands against the bottom of the back. Elbows are at the bottom of the butt. Hands against the bottom of the back. Elbows are at the bottom of the back. Bend your hips back. Sit down. Bend your arms forward. Inhale. Exhale. Sit up. Avoid the skin. The skin is all over the carpet. This is the place. The left skin. The other side. All the yellow and black. Ok. Let's turn around. Turn around her legs. Keep your back straight. Continue. Inhale. Both hands up. Right hand pulls the left hand into the abdomen. Exhale. Push your chest up. Look straight ahead. Inhale. Slow down. Inhale. Slow down. Exhale. Pull your arms back. To stretch the whole shoulder. The chest, shoulder and neck are often connected. So every time you breathe, you should pull your arms down a little. Inhale. Slow down. The other side. Inhale. The left hand pulls the right hand. Look straight ahead. Exhale. Push your chest up. Slow down. Let go of your hands. Inhale. Both hands are behind your back. Don't play. It hurts. Exhale. Push your chest forward. This is called a high level Vajra Yoga. It's just a little high. Push your chest forward. Look straight ahead. These two cats are next to my neighbor's house. They keep running all day. What do you want to eat? See? He's ready to bite all of my carpet. This is my carpet. It's a limited edition. If you bite it all, what will you use it for? Let go of your hands. Put your hands on your belly. Hands on your belly. Backwards. Put your right hand up. Put your left hand behind. If you just got here, just do it. If you didn't get here, just do it slowly. Do it slowly. Push your chest up. Breathe slowly. Push your chest up. Usually, the right hand will be closer. The left hand will be closer. Slowly let go of your hands. You have to slowly let go of your hands. Inhale. Raise your left hand. Push your chest forward. Put your right hand behind. Inhale. Breathe out. You can touch your hand if you want. Breathe slowly. Slowly let go of your hands. Let go of your hands. Keep your feet straight forward. Keep your body upright. Put your feet up. Straighten your back. Inhale. Put your hands up. Breathe out. Keep your shoulders forward. Keep your fingers on your toes. Breathe slowly. Let go of your shoulders. Let go of your neck. Breathe forward. Let go of your forehead. Keep your eyes closed. Your breath will be deeper. Breathe forward. Let go of your shoulders. Breathe out. Inhale. Let go of your back. Slowly let go of your hands. Let go of your hands. Let go of your feet. Lie down. Bend your knees. Lie down. With a fish pose. Point your toes a little bit. Keep your toes straight. Keep your hands on your thighs. Put all your energy into your elbow. Inhale. Push your elbow down. Lift your chest up. Breathe out. Touch your head down. Focus on your elbow. Lift your chest up. Touch your head down. Don't put all your energy into your head. Get ready. Put your hands on your thighs. Keep your toes straight. Breathe out. Lift your chest up. Put your back down. Raise your toes. Raise your chest up. Put your fish pose. Put all your energy into your elbow. All your energy into your elbow. Lower your body. What? Here, the position of the shoulder, the position of the shoulder, pay attention to the neck, the position of the shoulder, relax the neck, look straight up, breathe in, lift your legs up, breathe out, we turn back, note this movement, if we feel tight in the neck, then ask you to reduce the intensity, pay attention to that part, and if you feel uncomfortable, it's okay, if you can touch your feet back, it's okay, if not, it's okay, as long as you feel a little bit tight in the neck, and the area that is tight, if you remember the feeling of tightness, is the feeling that we have to stop, roll your body down, roll your back, roll your back, roll your back, roll your back, lie down, the last movement, from there, the bridge, both hands touch the feet, close to the butt, take a deep breath, lift your butt up, breathe out, your hands can be under your butt to raise, or your hands are under your back, press your head in a little bit, or of course you can move to the bike position, with both hands facing backwards, raise your head up, and lower down, lower down, both hands are holding the pillow, close your eyes, breathe slowly, relax your shoulders, relax your neck, relax your back, relax your feet, breathe slowly, lower your feet down, spread your legs, put your feet out of the pillow, both feet out, relax your hands, your eyes touch the pillow, close your eyes, breathe slowly, relax your whole body, relax your arms, your legs, take a deep breath, breathe out, breathe in, breathe out, breathe in, breathe out, breathe in, breathe out, focus on your feet, breathe out, relax your feet, breathe in, focus on your knees, breathe out, relax your knees, breathe in, focus on your ankles, breathe out, relax your ankles, breathe in, focus on your back, breathe out, relax your back, breathe in, focus on your belly, breathe out, relax your belly, breathe in, focus on your shoulders, breathe out, relax your shoulders, breathe in, focus on your hands, breathe out, relax your hands, let your fingers stay natural, breathe in, focus on your neck, breathe out, relax your neck, breathe in, focus on your forehead, breathe out, relax your forehead, breathe in, focus on your face, breathe out, relax your whole body, breathe in, breathe out, relax your body, breathe in, breathe out slowly, breathe in, Exhale, take a deep breath in, exhale slowly, take a deep breath in, exhale slowly, relax your whole body and slowly move your hands, move your feet, tilt your head slightly to both sides, tilt your head to both sides and open your eyes. Relax your body, relax your body and slowly sit up. And that's it for today's exercise with the theme of softening the whole chest, opening the chest, opening the shoulders. Right now, Kipa needs you to check a test, check our shoulder joints more generally to see if you have any problems with your shoulder joints. If you have any problems with your shoulder joints, it's normal. If you stretch your arms straight up like this, this is called test 1. 1. Your arms have to be straight up. This angle is 180 degrees from below. Then you measure to see if your arms can be straightened up by 180 degrees or not. That's angle number 1. Angle 2. Your arms are back like this and your body is 45 degrees. We check at level 2 is 45 degrees. Level 3. Your arms are straightened up and pushed back by 45 degrees. Okay, there are 3 angles to check to see if your shoulder joints are having any problems. And you will also check for your loved ones to see if they have any problems. They can have an adjustment and encourage them to participate in the exercise to improve more. See you in the next exercises. Goodbye.