Exercises Content
Easy mediation to start
Sun salutation
Leg Lift, Dolphin, Plank
Deep relaxation
Important notes
Before starting each training session, there are 4 important things that Tam wants you to remember:
First, steady and calm your mind. Why?
Because if we practice with a mind full of mixed thoughts and emotions, our energies will be consumed, not leaving much energy for the muscles to work. Moreover, if we have many emotions such as anxiety, insecurity, anger, fear, etc., then the body produces a dirty and toxic gas. Movement of the body transport Qi around the body, involuntarily sending dirty and toxic gases throughout, causing harm to the body.
Second, relax for the entire workout.
Relaxation helps Qi and blood flow easily, while stress causes muscle spasms and Qi blockage. Stress also restricts breathing, which leads to a lack of oxygen in the body, causing muscle fatigue and pain during and after a workout.
Third, don’t exercise when too full or too hungry, or immediately after eating.
When you’re too full, your energy is focused on digestion, not on your muscles, and when you’re too hungry, you don’t have enough energy to exercise.
Fourth, do not drink water
During exercise, but at least 15 minutes before the session is better for the heart and creates internal heat that’s beneficial to the body.
Why these exercises?
This first session is to have everyone acquainted with the practice of quieting the mind and turning inward to connect with our body, the mind, temporarily separating ourselves from the chaos of life, helping the minds to calm down and focus our energy on muscle activity, helping to achieve maximum efficiency for the training session.
Breathing exercises will help you practice deep breathing in both your abdomen and chest, providing an abundant amount of oxygen to the cells through each breath. Breathing is important in delivering oxygen to cells that produce energy:
Breathing exercises help improve breathing quality, provide more oxygen to create energy to help us perform exercises well without being exhausted midway, helping to achieve the goal of muscle toning and fat loss.
Good breathing helps to improve all functions in the body. Good breathing helps provide enough oxygen to the brain, helps to relax, relieve stress, improve sleep quality, etc.
Sun Salutations help circulate blood and warm up to prepare muscles for better exercise in the following poses.
The Leg Lift, Dolphin, and Plank poses strengthen the core (abdominal and lumbar muscle groups), and prevent and treat back pain caused by weak abdominal muscles. Toning muscles, reducing belly and waist fat, good for digestion and excretion, injecting gas into the abdomen (dantian), increasing muscle strength, and at the same time strengthening and toning the shoulders, upper arms, chest muscles, glutes, thighs, and calves.
Deep relaxation at the end of the session helps muscles rest and recover, air is circulated throughout the body, repairing, nourishing, and renewing cells and balancing body, mind, and mind.
Maybe some of you are new to these exercises, so the exercises on the first day are designed for beginners, and suitable for most office workers. You can increase or decrease the number of exercises for each exercise to suit your health and fitness goals.
Instructions
- Sit quietly
Sit cross-legged on the mat, straighten your back, pull your shoulders back, keep your head, neck and back in line, relax in this pose. Relax until the natural breath becomes light and clear, going deep into the abdomen easily. We sit and notice the breath naturally coming in and out continuously like this with relaxation until the mind becomes calm, calm.
2. Breathing practice:
First, we practice belly breathing. Following the natural breath, we lengthen the breath in and out a little more, then gradually increase the length and depth of the breath so that the breath is deep, slow but still comfortable. Initially, we focus on the lower abdomen, inhale the belly swells, exhale the abdomen falls.
The next step is to practice breathing more deeply, breathing both belly and chest. Inhale tightens the abdomen, inhale further deepens the chest. Then exhale to flatten the abdomen, exhale to flatten the chest. While breathing deeply like this, we remain relaxed, comfortable.
When we get used to deep breathing both belly and chest, we practice holding the breath to help absorb more oxygen into the blood and calm the mind. Inhale deeply, belly swell, chest rise and hold for a few seconds, don’t try too hard. Then exhale slowly, the abdomen falls, the chest collapses. Then inhale again to expand the abdomen, expand the chest, hold the breath. At the end of deep breathing practice, we exhale out of breath and then relax, breathe naturally for a while.
3. Sun Salutations:
First, we practice standing in the right posture:
- Stand at the top of the mat, about 2 feet away from the edge of the mat
- Stand with your feet parallel to each other, pressing all four corners of your feet into the floor. Squeeze your feet together or slightly apart.
- Pull the thigh muscles up.
- Roll your butt down to hide your tailbone and pull your pubic bone up to elongate your waist.
- Raise the sternum to relax the abdominal muscles.
- Pull the shoulders back, feel the chest muscles relax, the chest expands.
- Extend the back neck up, keeping the head of the neck and back aligned on the vertical axis.
- Maintain the correct standing position and relax until the breath is smooth and clear
When the body is relaxed, the breath is clear, we begin the sun salutation exercise:
- Inhale, exhale, hands clasped in front of chest
- Inhale at the same time with both arms reaching up high, lifting the chest to the sky, bending the upper back, keeping the lower back straight
- Exhale and bend your hips forward until your hands touch the floor, level with your feet, back straight, legs straight
- Inhale and step back with your right foot long, stretch your right foot, left foot perpendicular to the floor, back straight, hands touching the floor.
- Hold your breath, step left foot behind right leg, squeeze thighs, roll buttocks, waist straight, arms perpendicular to the floor, hands stretched, head, neck and back in line, face looking at the floor
- Exhale while lowering knees to floor, chest to floor, forehead to floor, forearms vertical, elbows close to waist, shoulders open, chest muscles stretch.
- Inhale to lengthen the whole body, raise the chest with arms, navel touches the floor, shoulders open back, arch the upper back (cobra).
- Exhale, straighten your arms, shift your weight back, legs straight, back and arms in line, head relaxed, feet parallel, heels touching the floor (inverted V)
- Inhale, shift the center of gravity forward, step right foot horizontally with 2 hands, right foot perpendicular to the floor, lower left knee, extend foot, raise chest, straighten back.
- Exhale, shift your weight to the front foot, step the back foot back to the front foot, feet parallel, close or half-closed, hip flexed, hands touching the floor.
- Inhale, raise your arms above your head, in line with your back, lift both your back and arms up, roll your butt down to keep your waist straight, lift your chest up to the sky, arms open all the way back.
- Exhale, stand up straight, and lower your arms back to the starting position.
Legs Lift:
- Lie on your back on the floor, legs close, feet upright, perpendicular to the floor, hands down the body, hands pressed to the floor
- Roll the buttocks down, stretch the waist, and press the waist close to the floor to protect the lower back from pain, and strengthen the abdominal muscles.
- Inhale, raise your legs perpendicular to the floor, keep your legs straight, buttocks touch the floor, and lift your chest and head up to look at your navel.
- Exhale, slowly lower your legs while lowering your chest and head
- Repeat this 5 to 10 times each set, each session 1 to 2 sets, gradually increasing the number of times according to your fitness
Note: After the leg lift exercise, lie down and relax, feel the abdominal muscles and listen to the breath for a while until the breath is balanced again.
Dolphin:
- Sit on your heels, bend forward, stretch your arms forward, forehead touching the floor
- Raise your butt and torso, knees and forearms still touching the floor
- Adjust the elbows so that the upper arms are parallel to each other and perpendicular to the floor
- Interlaced hands, press the side of the hand, wrist and forearm close to the floor, keeping the wrist in line with the edge of the hand and forearm
- Inhale, raise your knees, straighten your legs, push your buttocks up as high as you can, lengthen your spine, straighten your back, pull your shoulders up so that your head doesn’t touch the floor, draw your chin close to your neck.
- Exhale, push forward, back straight, legs straight, look forward
- Repeat 5 to 10 times per set, 1 to 2 sets per session, gradually increasing the number of reps according to fitness
- At the end of the exercise, we lower the knee to the floor, the buttocks to the heel, the feet stretch, the forehead touches the floor, the hands go back, relax in the baby pose.
Plank:
- Similar to the dolphin exercise, we support the body with the wings keeping the forearm, wrist, and side of the hand straight, pressing down on the sieve, the upper arms are parallel to each other and perpendicular to the floor.
- Back, buttocks, and legs in line with each other
- Roll your butt down, pull your abs up to keep your waist straight
- Press your hands into the floor and raise your chest as much as you can
- Hold it for as long as possible
Deep relaxation:
- Lie on your back on the floor, legs slightly separated to 2 sides, 2 toes pointing to 2 sides, 2 hands about 15 degrees from the body, palms facing up, so that the chest is expanded, the head is kept straight but released. liquid, eyes half-closed
- Consciousness, feeling each part of the body, wherever you feel, remind yourself to relax there until the whole body melts in the middle of the floor.
- Remain awake but completely relaxed, listen to the breath, feel the deep relaxation in body and mind.
