Cobra pose Lie face down on the mat, legs extended, toes down on the mat, forearms on the mat, shoulder height. Use force to push yourself up until your body is fully stretched. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times. Fish Pose Lie on your back, toes extended, arms relaxed along the body, palms facing down on the mat. Inhale, use your arms as a pillar to slowly lift your body up. Exhale slowly, tilting your head back as far as you can. Hold for 10 seconds and then slowly raise your head, lowering your body to the starting position. Repeat the movement 8 times. Bow Pose Lie on your stomach, legs straight, arms relaxed along the body. Slowly bend your knees toward your buttocks, grab your ankles with both hands and inhale, lift your body and legs off the ground, and then slowly exhale. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times. Chest-to-knee pose Lie on your back, arms and legs straight. Inhale, bend your knees, straighten your toes, squeeze together, hold your shins with both hands, press close to your chest, and then slowly exhale. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times. Diamond Pose Kneel on the mat, toes down, buttocks on the soles of feet, hands on knees, keeping back straight. Breathe deeply for 30 seconds. Repeat the movement 3 times. Cow Pose Kneel on the carpet, toes down, hands on the mat as a fulcrum. Inhale, raise your head, arch your back as much as you can, and then slowly exhale, lower your head, pull your stomach in, and push yourself up. Repeat the movement 8 times. Baby Pose Sit on your knees on the carpet, toes down, buttocks on the soles of your feet, hands on your thighs. Inhale, slowly bend forward so that your chest touches your knees, your forehead touches the carpet, your arms are stretched out in front of you, and then slowly exhale. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times. Downward dog pose Kneel with your feet and hands on the mat, knees hip-width apart, hands shoulder-width apart. Inhale, put force into your hands and feet, lift yourself up as high as you can, straighten your legs and arms, and then slowly exhale. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times. Plank pose Push up with your arms down on the mat, keeping your back and legs straight. Hold the pose for at least 15 seconds and then gradually increase the time for the following exercises. Happy baby pose Lie on your back on the mat, arms and legs straight. Inhale, raise your legs up high, knees toward your chest, shins straight up to the sky, grab your big toes with both hands, and then slowly exhale. Hold for 10 seconds and then return to the starting position. Repeat the movement 8 times.

Sil Pop’s coffee garden applies economical irrigation to reduce costs. Photo: D.L. Garden improvement techniques Sil Pop (36 years old), a J’rai ethnic in Yo 2 village, Ia Ka commune (Chu Pah district, Gia Lai) has a 3-hectare coffee garden in his home garden. He said, this coffee garden family has been nearly twenty years. Initially, the coffee garden was green and had a high harvest due to the new land, moreover the price of coffee at that time was good, so he and many other households boldly invested in the garden. However, for a long time, the orchards have deteriorated due to improper care, the initial selection of varieties is not good, and the price of coffee has continuously plummeted, so there is no money to invest in the garden. “For several years, watching the coffee garden gradually degraded, yielding low, the price dropped to the bottom, my family was sad,” said Sil Pop. In 2018, Sil Pop decided to bring his coffee garden to participate in Ia Mo Nong Agricultural Production – Trade – Service – Tourism Cooperative (Cooperative). By 2019, the VnSAT project will install the sprinkler irrigation system at the root, Sil Pop is the first out of a total of nearly 200 ethnic minority households to participate in the installation of this system. Spending 43,592,000 VND (50% of the project’s counterpart), he bought plumbing, valves, pumps, digging wells… for the sprinkler irrigation system. Under each coffee tree is a water pipe about 40cm above the ground. From here, every time you water, just turn on the switch and the system will bring water to each coffee tree. Sil Pop said: For the first time, just open the power bridge, water for about 5-6 hours is enough. After 10 days of watering again the second phase, just 2 hours is enough water for coffee plants. Depending on the weather each year, watering more or less. “Since the installation of the sprinkler irrigation system, taking care of the coffee garden is very easy. Just open the bridge and then… go play, when it’s time to turn off the bridge, the job is done. It’s not like before, you have to bend your back and drag the water pipe to every coffee tree,” said Sil Pop. According to Sil Pop, since applying the sprinkler irrigation system to the root, his family’s garden quickly turned green again, as if there was a “miracle”. Sil Pop next to a lush coffee garden, thanks to the application of sprinkler irrigation technology. Photo: TA Outstanding efficiency Mr. Le Van Thanh, Director of the cooperative said: The application of sprinkler irrigation technology at the root has brought great efficiency to the coffee garden. According to Mr. Thanh, applying this irrigation technology has saved a lot in the process of investment and care for the garden. The first is to save labor: If before, it would take a lot of time to pull pipes to irrigate each tree, unlike now, just open the bridge and finish; In the process of watering, farmers can take advantage of making branches or doing other jobs. Applying this irrigation technology has also saved up to 50% of water according to the previous irrigation method, because the water goes to the root without evaporating or spilling to other places like traditional irrigation. If before, each watering required 450-500 liters of water for each coffee tree, now only half is enough. The amount of fertilizer is also significantly saved because the fertilizer is quantified, put into the water system to bring to each tree, avoiding the case of a lot of roots, less fertilizer, or scattered fertilizer throughout the garden. Then save electricity, save health… “If this system is not installed, this year’s coffee garden will probably be left to die due to a serious lack of water this year,” Sil Pop said. Saving is like that, but the effect brought is a big surprise. According to Sil Pop, in addition to saving labor and investment costs, applying this irrigation technology has significantly improved the quality of orchards: The fruit is larger, stronger and stronger, the yield is superior to the old farming method. . After the first year of applying sprinkler irrigation technology at the root, his garden harvested over 5 tons of kernels/ha. “This crop will probably yield five and a half to six tons per hectare,” Sil Pop said happily. In the harsh climatic conditions, many gardens do not dare to boldly apply science and technology, so the productivity is reduced, Sil Pop’s coffee garden is indeed a model worth learning. Commenting on Sil Pop’s orchard, Mr. Thanh said: “Sil Pop is the member household with the most methodical investment in the coffee garden. Thanks to this right investment, every year, his family’s orchard leads in both yield and quality of fruit. For many years in a row, Sil Pop has been recognized as a good farmer.” According to Mr. Thanh, it was difficult at first to mobilize ethnic minority households to apply this irrigation technology, because people had to “see and then believe”. Since seeing Sil Pop’s application and being effective, many member households who are ethnic minorities have voluntarily followed, bringing positive effects to the orchard. “Sil Pop deserves to be a pioneer in the movement of applying technology to agricultural production of the people of Yo 2 village,” Thanh affirmed. Ia Mo Nong Agricultural Production – Trade – Service – Tourism Cooperative has over 500 member households, with over 700 hectares of coffee. In which, about 190 member households are ethnic minorities. Thanks to learning Sil Pop’s method, up to now, the coffee garden of the people has improved significantly in quality and productivity, which is superior to the backward traditional farming method.

This exercise helps to tone the lower body. Take a step forward until your feet are at a 90-degree angle, then return to the starting position. Repeat 30 times for each leg. 2. Leg lift To burn thigh and buttock fat you need to lift your legs. Kneel on the mat with both feet and hands, Straighten your legs back and up, then return to the starting position. Repeat 30 times for each leg. 3. Upper thigh stretchuỗi This move helps reduce thigh fat effectively! Lie on your back and lift your thighs toward your chest. Hold this position for one minute. Do 2 reps for each leg. 4. Lower Thigh Stretch Next, lunge forward, leaving one leg behind and the other knee bent. Lean forward until you feel a stretch and hold the position for 2 minutes. Do 2 reps for each leg. 5. Stretch your legs Bend one leg forward and bring the other leg back. Bring your body forward without arching your back and hold for 15 seconds. Do 2 reps for each leg. 6. Raise your legs sideways To firm hips, you need to raise your legs horizontally. Lie on your side and raise your legs to a 45-degree angle, then lower them. Repeat 30 times for each leg. 7. Inner biceps stretch Pear-shaped ladies need to tone their shoulders and arms for a well-balanced body. Bend your hands into fists and fold them inwards so that the hands are facing each other. Keep your shoulders and arms straight, then straighten them outwards until you feel your inner arms pull. Repeat for 30 seconds. 8. Vertical punch This exercise will help you get slimmer shoulders. Bend at the elbows and keep the palms facing in, then make a fist. Beat one arm up so that the palm is facing out and remember to keep that arm straight while the other arm remains bent and vice versa. Repeat for 30 seconds. 9. Abdominal stretch This is one of the 10 moves not to be missed. Lie on your stomach with your feet shoulder-width apart and support your body with your arms. Hold for 15 seconds and do 2 times. 10. Stretch your back End the exercise with a back stretch. Bend into a right angle, place your palms against the wall and slightly raise your head. Hold this position for one to three minutes.