<p><strong>5. Visoki Lunge:</strong> Dosegnite obje ruke gore, udišući se u visoku luku. Udahnite i ustanite ravno, a zatim izdahnite, savijajući oba koljena. LODITE LIJEVNO KOLE DVA centimetara od poda. Ponovite, udišući da ustane, izdahnete da biste se savijali.</p> <p><strong>6. Piramida:</strong> Izdahnite u nisko ležište, rukama uokvirujući prednje noge. Ispravite stražnju nogu, povlačeći vanjski kuk natrag. Udahnite, a zatim izdahnite, savijajući se u piramidu, prsa naprijed i dolje. Podignite obje poklopce koljena dok vam prsa dopiru prema naprijed. Ako vaše ruke ne mogu doći do zemlje, zgrabite svoje blokove kako biste se osjećali stabilno.</p> <p><strong>7. Teći:</strong> Ponovno navijajte desno koljeno i pogledajte se, prelazeći u pozu daske. Pritisnite pod, zavirite leđa i učvrstite trbuh. Spustite koljena dolje, a zatim dovedite samo bradu na prostirku. Udihajte, usmjerite nožne prste i gurnite se u nisku kobru. Izdahnite u dječju poza.</p> <p><em>Ponovite slijed na svojoj suprotnoj strani. </em></p> <p><strong>1. Prema dolje prema psu: </strong>Dosegnite desnu nogu gore i natrag, izdahnite dok je povlačite prema nosu, stavljajući desnu nogu pokraj palca.</p> <p><strong>2. Trokut: </strong>Uzmite blok ako ga imate i stavite ga izvan desnog gležnja. Prizemljite leđa i spustite desnu ruku na kuk. Povucite unutarnja bedra, ispravite prednju nogu u pozu trokuta. Ispružite suprotnu ruku gore i stvarno okrenite prsa, puštajući ramena.</p> <p><strong>3. Polumjesec:</strong> Odvedite lijevu ruku na bok, budite sigurni da ste stabilni i pomaknite blok prema naprijed šest do 12 inča ispred sebe u skladu s ružičastim nožnim prstima. Pomaknite težinu prema naprijed, desno koljeno savijeno. Zadržite lijevo koljeno gore, a zatim pronađite puni izraz pola mjeseca, dosegnuvši ruku gore. Dovedite ruku na bok i počnite s lijevom nogom prema strani, ostajući stabilna na stojećoj nozi i mikrobend u koljenu. Dodirnite nogu dolje, vratite ga natrag i u stranu, a zatim se vratite iza sebe, dodirnite nožne prste. Ponovite ovaj slijed.</p> <p><strong>4. Poza stolica:</strong> Zakoračite nožne prste, podignite ruke i sjednite natrag u poziciju stolice. Duboko udahnite, sjedite bokove dalje sa svakim izdahom.</p> <p><strong>5. Slika-četiri istezanja:</strong> Položite rebra na bedra, posegnite prema naprijed i sjednite dolje. Uzmi desni gležanj na vrhu lijevog bedra, ruke iza sebe. Sjednite lijepo i visok. Opcija za pomicanje lijevog gležnja natrag kako biste povećali rastezanje, čvrsto savijajući nožne prste. Za dublje rastezanje, ležao je Shin dolje, tako da je paralelno s prednjim dijelom prostirke. Uzmite ruke naprijed, opciju da preklopite prsa preko nogu.</p> <p><strong>6. Obrnuti tabletop:</strong> Otvorite noge i stavite noge udaranje kuka ispred sebe i stavite ruke iza sebe, okrenute prema svom sjedalu. Podignite bokove u obrnuti položaj stolne površine, otvorite se kroz prsa i pomoću glutena za podizanje bokova. Glava vam može pasti natrag ako vam vrat dopušta. Udahnite, izdahnite dok spuštate sjedalo. Udihajte kako biste podigli i ponovili slijed. Prekrižite gležnjeve i pomaknite se natrag u psa okrenutog prema dolje.</p> <p><em>Ponovite slijed na svojoj suprotnoj strani. </em></p> <p><strong>1. Twist:</strong> Spojite noge na prostirku i zagrlite potkoljenice. S desnom rukom, skrenite ulijevo, sjedeći lijepo i visok. Izdahnite dok gledate preko lijevog ramena. Prebacite se na drugu stranu.</p> <p><strong>2. Most Most Diftovi:</strong> Dođite rukama naprijed i odvojite vrijeme kako se valjaju kroz kralježnicu, držeći noge ravno na prostirku. Jednom kada ste ravni, pomaknite noge natrag tako da su vam koljena iznad gležnja. Pritisnite kroz dlanove i podignite se kroz bokove u most. Dok izdahnete, spustite se prema dolje, pazeći da koljena ne ispadnu široko. Ponovite, izdahnute na niže, udisanje da se podigne. Dodajte ruke podižući ruke, s leđima ruku koje se dodiruju iza sebe na vrhuncu dizala kuka. Izdahnite i spustite sve dolje. I sada ste spremni za Savasanu.</p> <p><strong>Za više Vinyasa akcije isprobajte Russellovu jogu za temeljnu vježbu. 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