<p><strong>5. Koljeno do suprotnog lakata: </strong>Izdahnite i odvedite desno koljeno u suprotni lakat, pauzirajući. Zatim pomaknite koljeno u desni tricep i zadržite. Podignite kuk i diši. Izdahnite koljenom natrag u lijevi lakat, a zatim se vratite natrag u psa prema dolje podijeljenom s desne strane. Savijte koljeno i otvorite kuk. Ispravite, a zatim uzmite desnu nogu pokraj desnog palca.</p> <p><strong>6. Ratnik I: </strong>Prizemljite stražnju petu dolje, udišite i ustanite u ratnika i. Vaši dlanovi mogu biti zajedno ili udaljenost ramena. Prizemljite se kroz petu i podignite torzo, aktivirajući se kroz jezgru. Udahnite dok držite desno koljeno preko desnog gležnja.</p> <p><strong>7. Piramida:</strong> Pete-pete na stražnjoj nozi za centimetar ili dva, ugradite bokove i podignite se kroz kapice koljena. S bokova, podignite se, a zatim izdahnite i šarku prema naprijed. U idealnom slučaju, noge su ravne, ali ako postoji zavoj za bebe, to je u redu. Za ruke možete koristiti blokove. Radujte se dok udišete, produžujete kroz kralježnicu i izdahnite da biste dublje preklopili. Imate mogućnost hodati rukama naprijed.</p> <p><strong>8. Daska:</strong> Savijte se u desno koljeno dok se dižete, zakoračeći u dasku s velikim nožnim prstima koji dodiruju, ramena preko zapešća, jezgra angažirana.</p> <p><strong>9. Varijacija bočne daske-lijevo:</strong> Spustite lijevo koljeno dolje, spustite se kroz stražnju petu i podignite desnu ruku u bočnu dasku. Zadržati i disati.</p> <p><strong>10. Bočna ploča crunch-lijeva:</strong> Uzmite desnu ruku iza glave, pronađite ravnotežu prizemljenim kroz rub desne noge. Idite desno koljeno na vanjsku stranu lakta. Udahnite da biste dugo dosegli. Izdahnite, odvezite lakat na desnu stranu koljena, stabilizirajući se kroz lijevo rame. Zatim se vratite natrag u svoju dasku, a zatim prema dolje prema dolje.</p> <p><em>Ponovite slijed na svojoj suprotnoj strani.</em></p> <p><strong>1. Teći:</strong> Izdahnite, ide sve do trbuha. Usmjerite nožne prste, vraćajući laktove. Udisati u nisku kobru. Izdahnite, uvucite nožne prste, pritisnite bokove natrag. Podignite koljena u psa okrenute prema dolje.</p> <p><strong>2. Visoka ležerna desnica:</strong> Desna noga podiže, udiše, izdahne i zakorači desno nogu pokraj desnog palca u nizak luk. Udisati i dizati se u visoko.</p> <p><strong>3. Visoka ležer s Twist: </strong>Skupite ruke, izdahnite dok se uvijate udesno. Kad lijevi lakat spojite na desno bedro, stvarno se podignite i iz oštrice ramena. Upotrijebite svoju jezgru kako biste vam pomogli da se uvijate. Pomaknite se u dasku.</p> <p><strong>4. Side Plank-Left:</strong> Kad se veliki nožni prsti dodiruju, okrenite se lijevom vanjskom stopalu i dođite do desne ruke ravno u bočnu dasku. Podignite se s lijevog vanjskog kuka. Izdahnite, spuštajte se i protok.</p> <p><em>Ponovite slijed na svojoj suprotnoj strani, a zatim prođite kroz ovaj krug finišera.</em></p> <p><strong>1. Dječja poza:</strong> Udahnete u dječju pozu. Vratite ruke natrag i valjajte se.</p> <p><strong>2. Poza čamac:</strong> Pomaknite se na sredinu prostirke. S zajedno s nogama, zgrabite iza koljena i leđa povucite ramena. Podignite potkoljenice na istu visinu kao i koljena. Opcija za podizanje ruku ako se osjećate stabilno. Podignite se kroz prsa i zadržite. Zatim pređite svoje potkoljenice i lebdite natrag na zemlju.</p> <p><strong>3. Press sjedala:</strong> Pritiskom kroz dlanove s još uvijek prekriženim potkoljenicama, podignite samo sjedalo. Pokušajte istovremeno podići noge i sjedalo. Izdahnite i spuštajte se prema dolje.</p> <p><strong>4. Poza čamac:</strong> Vratite se u čamnu, produžujući noge ako želite više izazova. Nakon držanja, napravite još jedan krug preše za sjedalo. I gotovi ste-stekli ste sebi Savasanu.</p> <p><strong>Za više joge, evo 10-minutnog stajaćeg toka joge koji povećava vaše vještine uravnoteženja. 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