Hi, Did you know ? One of the important points for successful yoga is to have enough time in each position to allow the muscles to relax. One of the causes of exercise has not been effective in some people because of practicing each posture so fast, because of practicing each posture so fast, and the muscles have not enough time to relax well. Now, if you are ready, please practice with me ! Kneeling meditation You must always remember that meditation is extremely important to help us quickly bring our body to the state ready to perform physical and mental movements. Meditate like this a few minutes before each workout. Direct your thoughts on the area affected by the disease. Child’s pose first, Inhale and compress in your lower abdomen and press this air balloon over your thighs, Slowly, put your hands on the floor and stretch further and slowly lower your body forward. Breathe in many cycles of slow and deep breathing, with the lower abdomen. Try to relax the lumbar region. It is your goal to cure the disease when you use this exercise. You can use your hands to support, adjust the level to lower the body according to your level of pain. If possible, you can rest your forehead on the ground and completely relax your waist for as long as possible. continue, Put the upper body on the floor Open both thighs on the sides, Slowly, release your belly forward freely. And, use your hands to support. Now, if possible, extend two thighs further to both sides and continue to lower the chest to the floor, finally, put the chest and a cheek on the ground. Remember to always breathe a lot of slow and deep breathing cycles, with the lower abdomen. With each breath movement, you will feel the relaxation of each muscle group in your lumbar region. Relax upper body to front thigh, hind legs straight Now, We put the right tibia to align with the left leg turn right like this Slowly lowering your body forward, your belly rests on your right thigh. Breathe in many cycles of slow and deep breathing, with the lower abdomen. The swelling and collapse of the abdomen will help your lumbar relax better. And, you can put your forehead on the ground, oosen the lumbar region as much as possible Now, you use the arm to rotate the right shin so that it is wide, almost perpendicular to the left leg, then lean in combination with the same breath as above. And now, do the same thing for the left, turn left Place the left tibia along the right leg, lower your body, loosen the waist, breathe many cycles of slow and deep breathing, with the lower abdomen. We can put our forehead on the ground like that if you can. Continue use the hand to rotate the left tibia so that it is wide, almost perpendicular to the right leg, then continue to apply techniques of lowering the upper body in combination with the same breath as above. We put our forehead on the ground if you are able. Now, Put the upper body on a straight leg The left leg is bent, the right leg is tense, leans slowly towards the right thigh, the back is straight, the belly slightly forward, the head up Level 1: Two hands cling only to the right foot. You can also use a cord to support it in this way. Notice, in order to cure the disease, we are not here only to lean forward, but it is important that, along with the process of leaning forward with your back straight and your head held high, your lumbar region should always be stretched toward the front, well combined with slow and deep breathing cycles, with the lower abdomen. Level 2: If you can not stoop further, please continue to maintain 1 level. If you are able, let’s go to level 2. The left hand holds the right foot, the right hand resting on the chin and placed on the ground, continues to lower the upper body, loosens the waist and combines well with slow and deep breathing cycles in the lower abdomen. Level 3: Now, If you can, continue to practice level 3. We slowly apply the whole upper body to the right leg, slowly bending and waiting for the gradual adaptation of the lumbar region. Put the abdomen on the thigh, the chest on the knee and place a cheek on the shin. Loosen the lumbar region and combine well with slow and deep breathing cycles, with the lower abdomen. Now let’s do the same thing for the left Level 1: Two hands cling only to the left foot You can also use a support cord like this. Be careful not to rush to try to stoop fast but try to stretch your spine forward (not down) as much as possible. Combine well with slow, deep breaths with the lower abdomen. Level 2: If you are able, the right hand holds the left foot, the left hand supports the chin and rests on the ground, continues to loosen the lumbar region and combines well with the slow and deep breaths of the lower abdomen. Level 3: Of course, if you are able, we continue to stick all the upper body on the left leg, according to the order the abdomen to the thighs, the chest to the knees and one side of the cheek on the shin . Lower the upper body slowly with progressive adaptation of the lumbar region. Relax deeply, combine well with slow and deep breaths with the lower abdomen Fold the body forward we sat, legs straight on the floor, falling slowly forward Level 1: Two hands stick only to the foot or use an assistant cord like this one. Please be careful, do not rush to lean forward, first try to stretch your spine up as much as possible forward, and pay particular attention to your waist pain. Combine well with slow, deep breaths with the lower abdomen. Level 2: If you are able, hold your chin with your hands and put your elbows on your lap. Combine well with slow, deep breaths with the lower abdomen. You can progressively advance your elbows forward to increase relaxation of the lumbar muscles. Level 3: If possible, gradually stick your upper body on your both right legs, also respecting the order of putting the abdomen on the thighs, chest to the knees and finally put the forehead in the middle of both shins. Combine well with slow, deep breaths with the lower abdomen. Regulate the spine Now, perhaps our spine is in the best state of relaxation, we need to correct the vertebrae to put them back to their true positions. Go, hug your arms behind your knees Crossed legs, slightly bent back, and roll gently backwards, feel the contact of each vertebra on the floor. This technique is a bit like a job of harvesting our work results today. So we have to do it carefully to get the best results. And, now, to finish the practice, you can lie down like that for as long as you want. Goodbye See you soon in the next sessions, Eager to help you cure the disease in the most convenient and efficient way, we look forward to receiving your feedback. If you have any ideas or aspirations, please write in the comment section, we will absorb and do our best to do research to meet the treatment needs of each disease group, more accurate, the better I wish you good luck Thank you for coming to us.