{"id":15579,"date":"2022-09-26T04:12:49","date_gmt":"2022-09-26T04:12:49","guid":{"rendered":"https:\/\/drinkizz.com\/?p=15579"},"modified":"2022-09-26T04:36:22","modified_gmt":"2022-09-26T04:36:22","slug":"yoga-to-boost-natural-energy-tone-fat-loss-day-5","status":"publish","type":"post","link":"https:\/\/drinkizz.com\/staging?p=15579","title":{"rendered":"YOGA TO BOOST NATURAL ENERGY \u2013 TONE \u2013 FAT LOSS DAY 5"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"15579\" class=\"elementor elementor-15579\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b0972e9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b0972e9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-66418bd4\" data-id=\"66418bd4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1b726c9a elementor-widget elementor-widget-text-editor\" data-id=\"1b726c9a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<div class=\"entry-content-asset\"><iframe loading=\"lazy\" title=\"Yoga to Boost Natural Energy - Tone - Fat loss - Day 5\" src=\"https:\/\/player.vimeo.com\/video\/753570154?h=546e8e207d&amp;dnt=1&amp;app_id=122963\" width=\"1140\" height=\"641\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen><\/iframe><\/div><h3 dir=\"ltr\" style=\"line-height: 1.32; text-align: justify; margin-top: 0pt; margin-bottom: 0pt;\"><a style=\"text-decoration: none;\" href=\"https:\/\/drinkizz.com\/staging\/vlog\/sport\/yoga-to-boost-natural-energy-tone-fat-loss-2\/\"><span style=\"font-size: 13.5pt; font-family: Montserrat,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">YOGA TO BOOST NATURAL ENERGY \u2013 TONE \u2013 FAT LOSS DAY<\/span><\/a><span style=\"font-size: 13.5pt; font-family: Montserrat,sans-serif; color: #000000; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> 5<\/span><b><\/b><\/h3><p><b>\u00a0<\/b><\/p><p><b>1. Exercise Content\u00a0<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mindfulness and breathing\u00a0\u00a0\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sun Salutation\u00a0\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs lift, dolphin, plank<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Downward Facing Dog \u2013 Plank \u2013 Upward Facing Dog\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upward Dog \u2013 Plank \u2013 C<\/span><span style=\"font-weight: 400;\">haturanga &#8211; <\/span><span style=\"font-weight: 400;\">Downward Dog<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Half-push up\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse Table Top Sequence<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Camel Pose<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deep relaxation <\/span><\/li><\/ul><p><b>2. Keep in mind for this class\u00a0<\/b><\/p><p><span style=\"font-weight: 400;\">Before we start the class, there are 4 things that I keep repeating over and over again, only because I want you to remember it deeper:<\/span><\/p><ul><li aria-level=\"1\"><b>First,\u00a0 be calm and put your mind at ease, why?<\/b><\/li><\/ul><p><span style=\"font-weight: 400;\">Because if we practice when our minds are filled with messy thoughts, and too many feelings, then our energy will be wasted, leaving not much energy left for our muscles to work. Moreover, if we hold on to feelings like anxiety, frustration, fear, etc\u2026then our bodies release a dirty and toxic gas. Movement of the body transports Qi around our system, involuntarily sending dirty and toxic gasses throughout, causing harm to the body.<\/span><\/p><ul><li aria-level=\"1\"><b>Second, relax for the entire workout.<\/b><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p><ul><li aria-level=\"1\"><b>Third, don\u2019t exercise when too full or too hungry, or immediately after eating<\/b><\/li><\/ul><p><span style=\"font-weight: 400;\">When you\u2019re too full, your energy is focused on digestion, not on your muscles, and when you\u2019re too hungry, you don\u2019t have enough energy to exercise.<\/span><\/p><ul><li aria-level=\"1\"><b>\u00a0Fourth, do not drink water<\/b><\/li><\/ul><p><span style=\"font-weight: 400;\">During exercise, but at least 15 minutes before the session is better for the heart and creates internal heat that\u2019s beneficial to the body.<\/span><\/p><p><b>3. Why these exercises?\u00a0<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Based on our previous lessons, we add on a sequence Reverse Table Top and Camel Pose.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The previous exercises are mainly done in the armrest and prone position so the front muscles are worked like the pectorals, abs, front thighs, and arms. In today&#8217;s exercise, you will be training the back muscles including the back shoulder muscles, back muscles, buttocks and hamstrings, and also arms.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In addition, the rhythmic movement of bending forward, falling back, combined with deep and slow breathing also helps to evenly affect the energy centers of the body, helping them work in balance, adjusting the balance of the body&#8217;s organs, function of the body and mind.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, the camel pose. If we train the front muscles a lot, they tend to contract. In daily life, we often tend to stoop, tilt our shoulders forward, especially office workers who have to work a lot with computers, so the front muscle groups also tend to contract and stiffen. Camel Pose helps us to stretch the front muscle group, while strengthening the back muscle groups to help our body balance, balance, healthy spine, improve breathing quality, and heal wounds. neck and shoulder pain<\/span><\/li><\/ul><p><b>4. Instructions<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sit quietly<\/b><span style=\"font-weight: 400;\">:\u00a0<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p><ul><li aria-level=\"1\"><b>Breathing practice:<\/b><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p><p><span style=\"font-weight: 400;\">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.<\/span><\/p><p><span style=\"font-weight: 400;\">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\u2019t 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.<\/span><\/p><ul><li aria-level=\"1\"><b>Sun Salutations:<\/b><\/li><\/ul><p><span style=\"font-weight: 400;\">First, we practice standing in the right posture:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand at the top of the mat, about 2 feet away from the edge of the mat<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the thigh muscles up.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll your butt down to hide your tailbone and pull your pubic bone up to elongate your waist.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the sternum to relax the abdominal muscles.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the shoulders back, feel the chest muscles relax, the chest expands.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend the back neck up, keeping the head of the neck and back aligned on the vertical axis.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain the correct standing position and relax until the breath is smooth and clear<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">When the body is relaxed, the breath is clear, we begin the sun salutation exercise:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, exhale, hands clasped in front of chest.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and bend your hips forward until your hands touch the floor, level with your feet, back straight, legs straight<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale while lowering knees to floor, chest to floor, forehead to floor, forearms vertical, elbows close to waist, shoulders open, chest muscles stretch.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale to lengthen the whole body, raise the chest with arms, navel touches the floor, shoulders open back, arch the upper back (cobra).<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale, stand up straight, and lower your arms back to the starting position.<\/span><\/li><\/ul><p><b>Legs Lift:<\/b><\/p><ul><li style=\"list-style-type: none;\">\u00a0<\/li><li><span style=\"font-weight: 400;\">Lie on your back on the floor, legs close, feet upright, perpendicular to the floor, hands down the body, hands pressed to the floor.<\/span><\/li><li><span style=\"font-weight: 400;\">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.<\/span><\/li><li><span style=\"font-weight: 400;\">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.<\/span><\/li><li><span style=\"font-weight: 400;\">Exhale, slowly lower your legs while lowering your chest and head<\/span><\/li><li><span style=\"font-weight: 400;\">Repeat this 5 to 10 times each set, each session 1 to 2 sets, gradually increasing the number of times according to your fitness.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p><p><b>Dolphin:<\/b><\/p><ul><li><span style=\"font-weight: 400;\">Sit on your heels, bend forward, stretch your arms forward, forehead touching the floor<\/span><\/li><li><span style=\"font-weight: 400;\">Raise your butt and torso, knees and forearms still touching the floor<\/span><\/li><li><span style=\"font-weight: 400;\">Adjust the elbows so that the upper arms are parallel to each other and perpendicular to the floor<\/span><\/li><li><span style=\"font-weight: 400;\">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<\/span><\/li><li><span style=\"font-weight: 400;\">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\u2019t touch the floor, draw your chin close to your neck.<\/span><\/li><li><span style=\"font-weight: 400;\">Exhale, push forward, back straight, legs straight, look forward<\/span><\/li><li><span style=\"font-weight: 400;\">Repeat 5 to 10 times per set, 1 to 2 sets per session, gradually increasing the number of reps according to fitness<\/span><\/li><li><span style=\"font-weight: 400;\">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, and relax in the baby pose.<\/span><\/li><\/ul><p><b>Plank:<\/b><\/p><ul><li><span style=\"font-weight: 400;\">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.<\/span><\/li><li><span style=\"font-weight: 400;\">Back, buttocks, and legs in line with each other<\/span><\/li><li><span style=\"font-weight: 400;\">Roll your butt down, pull your abs up to keep your waist straight<\/span><\/li><li><span style=\"font-weight: 400;\">Press your hands into the floor and raise your chest as much as you can<\/span><\/li><li><span style=\"font-weight: 400;\">Hold it for as long as possible<\/span><\/li><\/ul><p><b>Upward Dog \u2013 Plank \u2013 Downward Dog:<\/b><\/p><ul><li><span style=\"font-weight: 400;\">Sit on your heels, bend your hips forward touching the mat, arms outstretched forward parallel with each other. Fingers pointing wide and forward. Stretch out the arms and lengthen the spine.<\/span><\/li><li><span style=\"font-weight: 400;\">Press the ankles down, lift the buttocks, then lift the knees. Straighten the legs, with your heels flat on the ground, feet parallel to each other.<\/span><\/li><li><span style=\"font-weight: 400;\">Press the hands down firmly on the mat, stretch both the arms and spine. Keep the back and arms in a straight line.<\/span><\/li><li><span style=\"font-weight: 400;\">Stretch out the back and the lower belly, at the same time do keep your arms and back straight<\/span><\/li><li><span style=\"font-weight: 400;\">Keep the Downward Facing Dog position, deep\u00a0 and steady breathing.<\/span><\/li><li><span style=\"font-weight: 400;\">As you exhale, push the body forward, 2 arms perpendicular to the floor. Back, buttocks, and legs in a straight line. Squeeze in the buttocks and keep a straight line, forming the \u2018\u2019Phalakasana\u2019\u2019, or plank position.\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">As you inhale, lower your hip. Push the chest forward, and open up the chest. Open up the shoulders, and face upwards.<\/span><\/li><li><span style=\"font-weight: 400;\">Exhale, shift the focus to the lower body. Push the buttocks back into Downward Facing Dog. Ending the first sequence.\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">Repeat 5-10 times for each session, and increase the repetitions as you get stronger.\u00a0<\/span><\/li><\/ul><p><b>Upward Dog \u2013 Plank \u2013 C<\/b><b>haturanga &#8211; <\/b><b>Downward Dog:<\/b><\/p><ul><li><span style=\"font-weight: 400;\">From downward dog, inhale and shift your body forward into plank position<\/span><\/li><li><span style=\"font-weight: 400;\">Exhale, bend and lower the elbow, then lower the body down without touching the floor. Keep your forearm straight, also keep the head, neck, back, hip and legs in a straight line.\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">Inhale, push the arms up into upward dog again\u00a0<\/span><\/li><li><span style=\"font-weight: 400;\">Exhale, shift the body backward into downward dog, ending one sequence<\/span><\/li><li><span style=\"font-weight: 400;\">Repeat 5-10 times each session, increase as you get stronger.\u00a0<\/span><\/li><\/ul><p><strong>Half Push-Up<\/strong><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in Plank position with 2 arms parallel to each other, perpendicular to the floor. Hands spread wide, fingers pointing towards the front, or wherever that is comfortable for the wrists. Back, butts, and legs in a straight line.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the knee down to the floor, getting ready<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the chest, forearm straight, and inhale (step 1)\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the chest touches the floor, hold the pose and the breath. Then, push the body up and exhale (step 2)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat step 1 and 2\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Every session, you can do 2-3 of these sequences, with each sequence 5-10 times.\u00a0<\/span><\/li><\/ul><p><b>Reverse Table Top sequence<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs hip-width apart. Feet flex\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two arms besides the hip with hands outstretched<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open your shoulder and lift your chest\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your butt with your arms and hands\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale while rolling your butt down and lift your hips up ,tilt your head back all the way<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and lower your butt back to the original position.<\/span><\/li><\/ul><p><b>Camel Pose<\/b><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the heel<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two big toes touching each other for balance<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hand on the thighs<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your butt, and have your thighs perpendicular to the floor<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your knees and ankles hip-width apart<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your feet and ankles perpendicular to the floor\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll your butt down to let the lower back stretch\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently push your hips forward while your hands grasp the back thigh\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open the shoulders wide, roll your butt down and push your hips forward lightly to stretch the hips\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From here, raise the chest up to the sky<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your hands to grab your ankle and lean your head all the way back.\u00a0<\/span><\/li><\/ul><p><b>Deep relaxation:<\/b><\/p><ul><li><span style=\"font-weight: 400;\">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.<\/span><\/li><li><span style=\"font-weight: 400;\">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.<\/span><\/li><li><span style=\"font-weight: 400;\">Remain awake but completely relaxed, listen to the breath, feel the deep relaxation in body and mind.<\/span><\/li><\/ul><p><b>5. Exercise details:<\/b><\/p><p><span style=\"font-weight: 400;\">Reverse Table Sequence:<\/span><\/p><p><span style=\"font-weight: 400;\">&#8211; Open shoulder joint, correct hunchback<\/span><\/p><p><span style=\"font-weight: 400;\">&#8211; Strengthens and tones the back shoulders, back, buttocks, thighs and arms<\/span><\/p><p><span style=\"font-weight: 400;\">&#8211; Balance the energy centers of the body to help balance the mind body<\/span><\/p><p><span style=\"font-weight: 400;\">Camel Pose:<\/span><\/p><p><span style=\"font-weight: 400;\">&#8211; Helps to stretch chest, abdomen, pelvic and arm muscles to help relax muscles and avoid post-exercise shrinkage<\/span><\/p><p><span style=\"font-weight: 400;\">&#8211; Expands the chest, increases lung capacity, improves breathing quality<\/span><\/p><p><span style=\"font-weight: 400;\">&#8211; Helps the spine to be flexible and healthy<\/span><\/p><p><br \/><b>6. Journey After Day 5 &#8211; Long-term Benefits &amp; Important Notes<\/b><\/p><p><span style=\"font-weight: 400;\">To this day, reaching day 5, you have completed a whole set of extremely streamlined exercises that Tam and Drinkizz compiled and produced for you to help you achieve results. You should feel these benefits:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve breath quality<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps increase mitochondrial strength<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toned muscles<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lose body fat<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A peace of mind<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">After about 3 &#8211; 6 months of regular practice, as easy as eating your meals every day, you will feel a clear change in your own body and mind.<\/span><\/p><ul><li><span style=\"font-weight: 400;\">Breathe naturally deeper and slower. Breathing too fast is a manifestation of a restless mind, lack of peace, leading to hormonal disturbances that make health poor. After about 3 months of persistent practice, we will find that our natural breathing can slow down to only 10-15 beats per minute.<\/span><\/li><li><span style=\"font-weight: 400;\">Daily exercise helps blood circulation, combined with adequate nutrition, so that each cell in the body receives enough nutrients and energy to repair and regenerate. Every healthy cell is synonymous with mitochondria within the cell &#8211; a healthy cell&#8217;s energy factory that provides fast, efficient energy for all tissues and functions in the body, manifesting We always feel healthy and full of life. Currently, if we work 8 hours and feel exhausted, after more than 3 months of regular practice, we can work for another 2 to 4 hours.<\/span><\/li><li aria-level=\"1\"><span style=\"font-weight: 400;\">Build muscle and lose fat. After about 3 months of regular exercise combined with regular eating and activities, you will feel more in love with your body when you have a leaner and more toned body. You can shed 1 to 3 kg of subcutaneous and visceral fat to reveal more defined muscle contours and improved cardiovascular health.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will feel peace, clear mind balance after each exercise. If at present, you are full of emotions from work pressure or from family and social relationships that you find it difficult to release to regain balance, then persevere in practicing. practice every day. After each training session, we can feel negative emotions such as disintegrating to return balance and relaxation. And the balance and peace will be strengthened with your regular practice time. If now, it takes you a day or a few hours to release your sadness or anger, then after more than 3 months of practice, you will find yourself regaining your balance within an hour or after a few days. training minutes.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">To achieve the all of the above, Tam has a few notes for you:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this full set of exercises at least 5 days\/week<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise to your own strength. Increase the number of repetitions per set (from 5 to 15 reps) or increase the number of sets (from 2 to 3 sets) for each exercise if you feel the exercise is too light, or decrease the number of repetitions and sets if you feel the exercise is too light. heavy.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When we are healthy we can practice more, when we are not healthy we practice less.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regular activities. You should go to bed before 23:00 and get up before 6:00 every day.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid or limit the cause of stress<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit alcohol and tobacco use<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat clean, safe and healthy foods.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax often<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">And finally, aim for the positive and good things in life.<\/span><\/li><\/ul><p>\u00a0<\/p><p><strong>WISHING YOU PEACE &#8211; HEALTH &#8211; HAPPINESS<\/strong><\/p><p>\u00a0<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>YOGA TO BOOST NATURAL ENERGY \u2013 TONE \u2013 FAT LOSS DAY 5 \u00a0 1. Exercise Content\u00a0 Mindfulness and breathing Sun Salutation Legs lift, dolphin, plank Downward Facing Dog \u2013 Plank \u2013 Upward Facing Dog Upward Dog \u2013 Plank \u2013 Chaturanga &hellip; <a href=\"\">Read More<\/a><\/p>\n","protected":false},"author":28,"featured_media":15580,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":"","mc4wp_mailchimp_campaign":[]},"categories":[174],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>YOGA TO BOOST NATURAL ENERGY \u2013 TONE \u2013 FAT LOSS DAY 5 - Drinkizz<\/title>\n<meta name=\"description\" content=\"YOGA TO BOOST NATURAL ENERGY \u2013 TONE \u2013 FAT LOSS DAY 5 - Drinkizz\" \/>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"YOGA TO BOOST NATURAL ENERGY \u2013 TONE \u2013 FAT LOSS DAY 5 - 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