<p><strong>3. Daska: </strong>Prekrižite noge i zamahnite se na stol. Pronađite ruke ispod ramena i noge ispružene u jednu ravnomjeru. Podignite trbuh unutra, ispruživši repnu kosti na pete. Stisnite unutarnja bedra.</p> <p><strong>4. Prema dolje prema psu: </strong>Pomaknite se u psa okrenutog prema dolje. Podignite desnu nogu visoko, dišući unutra i dovodeći koljeno na nos. Zatim, zakoračite nogu na vrh prostirke.</p> <p><strong>5. Visoki polumjesec:</strong> Pritisnite na stražnju petu, savijajući desno koljeno. Udahnite i podignite ruke.</p> <p><strong>6. Ratnik II: </strong>Izdahnite u ratnika II, gledajući preko prednje ruke.</p> <p><strong>7. Uzvišeni ratnik:</strong> Gurnite lijevu ruku dolje na bedro, dosegnuvši desnu ruku.</p> <p><strong>8. Daska: </strong>Vjetrenjače ruke dolje na prostirku u dasku. Zadržite desnu nogu malo s poda s istim angažmanom, pritiskajući na ruke.</p> <p><strong>9. Prema dolje prema psu: </strong>Spustite nogu i pritisnite natrag u psa okrenutog prema dolje.</p> <p><strong>10. Teći:</strong> Udahnite, dosegnite lijevu nogu visoko. Dovedite koljeno na nos i zakoračite nogu na vrh prostirke.</p> <p><strong>11. Visoki polumjesec: </strong>Prizemljijte na prednjem nogu, udišite i podignite ruke gore.</p> <p><strong>12. Ratnik II:</strong> Izdahnite u ratnika II, prilagodite podnožje i ruke i gledajući preko prednje ruke.</p> <p><strong>13. Uzvišeni ratnik:</strong> Spustite desnu ruku na nogu i pošaljite lijevu ruku u zrak. Ispružite stranu svojih oblina. Vjetrenjače ruke na prostirku.</p> <p><strong>14. Daska:</strong> Korak obje noge natrag u pozu daske. Lagano podignite lijevu nogu, dok se težina tijela ne mijenja. Dodirnite nogu natrag i pritisnite psa prema dolje.</p> <p><strong>15. Prema dolje prema psu: </strong>Ostanite za dah. Podignite desnu nogu na dah i povucite je na vrh prostirke.</p> <p><strong>16. Visoki polumjesec:</strong> Savijte se na desno koljeno, podižući obje ruke u polumjesec.</p> <p><strong>17. Ratnik II:</strong> Otvorite noge i ruke u ratnika II.</p> <p><strong>18. Uzvišeni ratnik:</strong> Dovedite lijevu ruku na bedro, vratite desnu ruku u uzvišenog ratnika.</p> <p><strong>19. Side Plank-Left: </strong>Pomaknite se na dasku, ostavite lijevu ruku i skrenite na vanjsku stranu lijeve noge. Ispružite desnu nogu natrag, ostavljajući desnu ruku dolje da vas stabilizira. Jednom kada vam je ugodno, pritisnite lijevu i lijevu nogu, podižući bok tijela u bočnu dasku.</p> <p><strong>20. Kobra:</strong> Izdahnite i spustite ruku na pod. Savijte koljena, savijte laktove i držite trbuh angažiran dok silazite na zemlju. Podignite prsa u kobru.</p> <p><strong>21. Prema dolje prema psu:</strong> Pomaknite se natrag u psa okrenutog prema dolje. Izdahnite, dovodeći lijevu nogu visoko, a zatim je pomaknite prema naprijed na vrh prostirke.</p> <p><strong>22. Visoki polumjesec:</strong> Udihajte, podižući ruke u polumjesec.</p> <p><strong>23. Ratnik II:</strong> Otvori se u ratnika II.</p> <p><strong>24. Uzvišeni ratnik:</strong> Pomaknite desnu ruku na bedro i udišite. Vjetrenjača obje ruke dolje. Odvojite vrijeme da to postavite. Provjerite je li vaša ruka sretna i rame. Skrenite na vanjsku stranu stopala, gurnite nogu natrag</p> <p><strong>25. Side-desno: </strong>Odvojite vrijeme da ovo postavite: provjerite je li vaša ruka sretna ispod ramena i skrenite na vanjsku stranu stopala, kliznuvši nogu natrag. Ako imate ozljede ramena, možete dodirnuti donje koljeno na podu, ali još uvijek probudite bok tijela dok se podižete. Ako želite više iz ove modifikacije, možete podići gornju nogu. Zatim spustite lijevu ruku.</p> <p><strong>26. Daska:</strong> Uključite trbuh i noge u pozu daske. Zatim savijte koljena i uđite na podlaktice.</p> <p><strong>27. Plank podlaktice:</strong> Koljena možete držati na prostirku ili ih možete podići tako da se noge ravno natrag u punu podlakticu. Pronađite dah i udahnite 10 sekundi. Spustite koljena dolje.</p> <p><strong>28. Dječja poza:</strong> Nagnite se u dječju pozu. Neka bude.</p> <p><strong>Također korisno: Ove pozicije za hlađenje joge koje će vas ohladiti u ovoj ljetnoj vrućini. 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