<p><strong>2. Ruka ispod pozicije: </strong>Udahnite, gledajte prema naprijed, izdahnite i gurnete ruke ispod nogu tako da vam nožni prsti udaraju u unutarnje zglobove. Dođite do glave do prostirke s obrubljenom bradom, a težina u kuglicama nogu.</p> <p><strong>3. Planinska poza: </strong>Dovedite ruke na bokove s laganim zavojem u koljenima. Na udisanju uzdignite se sve gore. Pete pete zajedno na noge da dodirnete. Prsti bi trebali spustiti se do zemlje, a kralježnica bi vam trebala biti neutralna kost prema petama.</p> <p><strong>4. Teći:</strong> Udihajte, dovodeći ruke iznad, puštajući ruke da dodiruju. Izdahnite, preklopite naprijed. Udahnite u pola dizanja, a zatim se vratite u psa.</p> <p><strong>5. Pas okrenut prema dolje: </strong>Pedalite noge i pritisnite u ruke dok vučete prsa blizu nogu. Udihajte, podignite desnu nogu gore. Udahnite i podignite ga više, a zatim povucite naprijed.</p> <p><strong>6. Niski Lunge: </strong>Stopalo je između ruku, a zatim se pojavite na svih 10 vrhova prstiju. Zgrabite blok i stavite ga na najvišu visinu izvan desnog stopala.</p> <p><strong>7. Trokut poza: </strong>Okrenite stražnju petu dolje i ispravite prednju nogu. Ogulite ruku otvorite donju ruku na blok za potporu. Želite da vam se prednja noga izvana okreće, a stražnja noga se interno okreće na to, nagnite se, tako da su vam ramena na leđima.</p> <p><strong>8. Ratnik II: </strong>Udahnite da ustanete i izdahnete u ratnika II. Većina će proširiti vaš stav, nožni prsti okrenuti. Ruke bi trebale biti u skladu s vašim ramenima, a pogled je preko prednjeg srednjeg prsta. Sjedi niže dok dišeš.</p> <p><strong>9. Splita psa prema dolje:</strong> Izdahnite, dovodeći ruke na prostirku. Udahnite se prema dolje psa. Držite desnu nogu podignute, pritiskajući petu od vas. Udarite bokove na prostirku, a zatim odstupite.</p> <p><strong>10. Niski Lunge:</strong> Ponovo pronađite svoj blok, a zatim okrenite stražnju petu dolje.</p> <p><strong>11. Produženi bočni kut: </strong>Držite to koljeno preko gležnja dok stignete do ruke. Okrenite dlan ispred sebe i pošaljite ruku preko uha. Upotrijebite vezu ruke i nogu da okrenete prsa. Pogledajte ili na gornju ruku ili naprijed. Izdahnite, dovodeći ruke na prostirku, a zatim udišite u psa prema dolje za jedan dah.</p> <p><strong>12. Ratnik I: </strong>Zakoračite u ratnika i vrteći vam leđa prema dolje. Savi lijevo koljeno preko gležnja i podignete ruke prema gore, opuštajući ramena. Nastavite pritisnuti vanjski rub stražnjeg stopala dolje kako biste mogli poslati kuk naprijed.</p> <p><strong>13. Daska: </strong>Spusti ruke dolje na prostirku, obje noge natrag, ramena preko zapešća u pozu daske. Udahnite lijevu nogu prema dolje u podijeljenu psu prema dolje, a zatim se pomaknite u niskom ležištu, započinjući isti tok na lijevoj strani.</p> <p>Jednom kada je druga strana završena, vrijeme je za uravnoteženje poza.</p> <p><strong>1. Stablo (desno): </strong>Dok stojite, pritisnite svoju težinu u lijevi veliki nožni prst, vanjski rub pete i svoju unutarnju petu. Dok to radite, zagrli desno koljeno u prsa i daj mu tegljač. Pritisnite cijelo stopalo i pošaljite pravi potplat stopala na unutarnje bedro ili tele u pozu drveta. Dovedite ruke na bokove. Pošaljite desno koljeno kako biste mogli osjetiti kako vam desni kuk pritisne naprijed. Dovedite ruke u centar za srce i udišite dok podižete ruke (neobavezno).</p> <p><strong>2. Slika 4 Poza stolica (desno): </strong>Pošaljite koljeno naprijed, ali nemojte još odstupiti. Pređite desni gležanj preko lijevog koljena, tik iznad njega i sjednite natrag na sliku četiri. Sklopite desnu nogu i toliko pritisnite dlanove da se laktovi žele odmaknuti jedni od drugih. Udihajte, pritisnite u lijevu nogu, zagrlite desno koljeno, a zatim odstupite.</p> <p><strong>3. Stablo poze (lijevo):</strong> Sada stavite svu težinu u pravu kuglu stopala, unutarnju petu i vanjsku petu-sve četiri kuta vašeg stopala. Zagrli lijevo koljeno, daj ga tegljaču, a zatim donesite potplat stopala ili na bedro ili tele, izbjegavajući koljeno. Dovedite ruke na bokove, a zatim osjetite lijevo koljeno natrag u svemir, lijevi kuk krenite naprijed i dovedite ruke u središte srca. Na udisanju, dosegnuvši ruke iznad, ramena dolje i natrag, vrh glave dopirući.</p> <p><strong>4. Slika 4 Poza stolica (lijevo): </strong>Na izdisaju dovedite lijevo koljeno naprijed i pređite ga iznad desnog koljena u pozu s četiri stolice. Držite lijevu nogu savijeno. Zatim istrljajte ruke i noge, a završite sa svojom stalnom serijom. Skupite ruke u središtu srca, veliko udahnite, stvarno punite, a zatim izdahnite i pustite to.</p> <p><strong>Za više akcije joge isprobajte ovaj početnički joga protok iz Val Verdiera. 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