Did you know ? To have a good sleep, you need to : do not use stimulants before bedtime, go to bed at regular times every day go to bed before 10 pm combine with some other therapies, such as massage aromatherapy ect. Meditation _ Vajrâsana It is a very important meditation because it works very well for health. If you need, you can put a pillow under two shins like this one. Before each workout, you should meditate in “Sukhâsana” or “Vajrâsana”, with breathing slowly and deeply down the abdomen for several minutes. You can also refer to the deep breathing technique of the lower abdomen in YogaV-00. If necessary, you can temporarily stop the video to continue the meditation. Now, if you are ready, let’s practice the next technique Alternate breathing We will use the middle of the hand to place the acupuncture point called An Duong HALL OF IMPRESSION This point is located in the center of the line connecting the two eyebrows. After that, we will use our thumb to block each of the nostrils: right, left, right, left, etc. Go, the middle finger in the acupuncture points “An duong”, the thumb blocks the right nostril: inspire Now, go into the left nostril: expire and, inspire go to the right nostril: expire inspire Continue like this, we practice a few minutes and you can do it whenever you want during the day. It is a classic yoga technique that works very well to calm the nervous system, balance uncontrolled emotional states, reduce anxiety, fatigue and depression, and help us sleep well. Child’s Pose I will place the belly on my knees one after the other and release the whole body for relaxation freely. Now we will put our forehead on the ground. The hand stretched forward like that. Breathing many cycles of regular breathing, slow and deep in the lower abdomen. Massage your head Hands joined together, Place at the back of the head and gently press on the head, causing slight pressure on the floor. Press the upper body forward while inhaling and compressing the air in the lower abdomen, which rolls the head gently on the floor, from the forehead to the top of the head, and vice versa, while lowering the body back. Expire and squeeze. The head is exposed to the ground from the front to the top and vice versa like this. In addition, the vertebrae of the neck and thorax are also stretched and actively stimulated. Inspire, and compress Expire, and Squeeze Repeat similar times Inspire compress expire squeeze Child’s Pose Release the whole body in this position for several cycles of regular, slow and deep breathing in the lower abdomen. Sit your upper body bent forward Both legs straight forward Level 1: Hands clinging to two feet. Back straight, head up. gradually pouring your upper body forward. You can use a towel, cord or belt like this to support you. Always keep your back straight and head up. Combine with many cycles of slow and deep breathing with the lower abdomen Level 2: Continue to move the upper body forward. Hand supports the chin and on the knees Relax, combine breathing with many cycles of slow and deep breathing with the lower abdomen Level 3: Continue to drop the upper body forward, arms wrapped around the soles of the feet to help. Finally, place your forehead on the floor, between your legs. Relax the whole body and especially the lumbar Combine with many cycles of slow and deep breathing with the lower abdomen Regulate the spine Bend to one side and lie down. Take a deep breath in the lower abdomen, raise your knees, your two arms hold the back of the knees and roll over and over again like that. Continue like this in many cycles of slow and deep breathing with the lower abdomen. Relax the hip area Sit down, right leg stretched to the left, right leg narrowed. Rotate the body to the right. Folded to the right, the abdomen presses on the right thigh, the left leg extends backwards and places the instep on the floor. Level 1: The hands support the chin and rest on the ground. Breathe in many cycles of slow and deep breathing with the lower abdomen. Level 2: Continue to relax the entire upper body on the right thigh. Front on the floor, the whole body relaxed. Feel the relaxation of your right hip Breathe in many cycles of slow and deep breathing with the lower abdomen. Now, sit down, change sides and do the same thing for the left. Level 1: Hands on the chin and on the floor. Breathe in many cycles of slow and deep breathing with the lower abdomen. Level 2: Continue to relax the entire upper body on the left thigh. Front on the floor, the whole body relaxed. Feel the relaxation of the left hip Breathe in many cycles of slow and deep breathing with the lower abdomen. Now, go to the next posture, Loosen the waist and hips. we bow to one side and we lie down Two hands on both sides of the body on the floor. Bend your legs near your buttocks. Place your feet on the floor at a distance equal to the width of your shoulders Use the strength of both legs and shoulders to lift the buttocks and abdomen as high as possible. We now turn all this central part clockwise as seen from your eyes If you can, you can use both hands to hold your ankles and continue to do the same. Breathe in many cycles of slow and deep breathing with the lower abdomen. Now we turn in the opposite direction and also breathe many cycles of slow and deep breathing with the lower abdomen. We can lie down for several breathing cycles before continuing. Lying twist. Now, Two knees bent and erect two hands are placed on the head. Now, we throw both knees together on each side alternately to twist the central part. Try to keep your hands and shoulders fixed. Combine with many cycles of slow and deep breathing with the lower abdomen Lie down for a few slow, deep breathing cycles with the lower abdomen. Lie on your back, straighten your legs Now, narrow your legs and straighten them up to the ceiling, hands holding the back of the thighs. You can also use a towel or belt to support this Breathe evenly in a few slow, deep breaths with the lower abdomen Remember to press your entire back and hips on the floor. If conditions permit, you can also practice with the wall. Lying on the floor and legs straightened against the wall Breathe evenly in a few slow, deep breaths with the lower abdomen Extend your legs to relax your hip joint Now, open and relax your legs on both sides, release the hip joint. Breathe evenly in a few slow, deep breaths with the lower abdomen Notice to keep your back always pressed on the ground. Squeeze the waist on the floor Now, narrow your legs and stack them like this, two hands holding two shins Always make sure that the entire back, especially the lumbar region, is resting on the floor Breathe evenly in a few slow, deep breaths with the lower abdomen Open both knees to relax the hip joint Assemble the soles of the feet, place them on the floor and as close as possible to the buttocks. Drop two free-falling knees on either side Two palms placed face up freely on both sides. The whole body relaxed and let it go, breathing gently with the lower abdomen. You can also put thin pillows under your head and legs like this. You can lie down to relax as long as you want, until you fall asleep. Good night See you soon Thanks for watching the video and lovely pressing our channel subscription button!