<p><strong>3. CAT-COW: </strong>Dođite u sve četvorke: ramena preko zapešća, kukovi preko koljena. Na udisanju leđa pritisnite prsa prema naprijed, gledajući prema stropu. Na izdisaju uvucite zdjelicu ispod, zaokružite leđa i zavirite u trbuh.</p> <p><strong>4. Prošireni krugovi kuka za noge: </strong>Od svih četiri, ispravite desnu nogu izravno na desnu stranu. Provjerite je li težina podjednako raspoređena u desnoj nozi. Počnite kružiti gornjim dijelom tijela u smjeru kazaljke na satu, dovedite ga prema naprijed-desno, natrag i lijevo. Dovršite isti pokret koji ide u smjeru suprotnom od kazaljke na satu.</p> <p><strong>5. Dječja poza s produženom nogom: </strong>Bez pomicanja nogu, pritisnite bokove unatrag tako da vam se na lijevu petu posadi lijevi obraz. Preklopite tijelo preko gornjih bedara.</p> <p><em> Ponovite se pomiče četiri i pet na lijevoj strani. </em></p> <p><strong>6. Prema dolje prema psu: </strong>Iz svih četvorki podignite koljena i gurnite bokove prema gore da biste se vratili u psa prema dolje. Opustite vrat tako da gledate ravno na bedra ili na trbuhu. Izbacite svoje bicepse i tricepse u.</p> <p><strong>7. Otvarač kuka prema dolje: </strong>Izdvojite desnu nogu ravno prema gore, držeći kukove kvadratnim. Savijte koljeno i nadajte se desnom kuku dok pokušavate držati ramena na prednjem dijelu svoje joga prostirke.</p> <p><strong>8. Niska ruža s krugovima bokova:</strong> Ponovno ispružite desnu nogu i zakoračite nogu naprijed između ruku tako da ste u niskom ležeru. Oslobodite lijevo koljeno na pod i povucite desnu nogu na vanjsku stranu prostirke, dovodeći desnu ruku u koljeno tako da su vaše ruke bočno. Ponovite iste krugove kuka od ranije, i u smjeru kazaljke na satu i u smjeru suprotnom od kazaljke na satu.</p> <p><strong>9. Poza guštera: </strong>Vratite se u centar i, ako je moguće, dovedite podlaktice na zemlju kako biste dublje ušli u bokove. Ako ne možete baš doći, stavite blok ispod laktova kako biste doveli pod do vas.</p> <p><strong>10. Lizard Poza s zaokretom: </strong>Vratite se na ruke i stavite desni dlan na desno donje bedro. Nježno pritisnite bedro otvoreno na desnu stranu i na taj.</p> <p><strong>11. Poze guštera s četverostrukim rastezanjem: </strong>Ako vam je dostupan, dođite desnu ruku ravno unatrag i savijte desno koljeno tako da ga možete zgrabiti rukom. Bez prisiljavanja, približite desno koljeno da osjetite rastezanje prema gore i dolje četverokutno.</p> <p><em>Gurnite natrag u psa prema dolje i ponovite se pomiče sedam do 11 na suprotnoj strani. </em></p> <p><strong>12. Kobrana kobra: </strong>Od guštera vratite lijevu nogu u pozu daske (rame preko zapešća, natrag u ravnoj liniji). Spustiti sve do zemlje. Šator prstiju na vanjskoj strani prostirke i razvaljajte prsa prema gore, a zatim natrag do zemlje.</p> <p><strong>13. Golub poza: </strong>Gurnite natrag u psa okrenutog prema dolje i ispružite desnu nogu ravno prema stropu. Dovedite desno koljeno naprijed, dajući sve od sebe kako bi potkoljenica bila paralelna s prednjim dijelom prostirke. Ako vam kukovi podižu zemlju, uvucite jastuk između desnog kuka i poda. Opustite se u poza i razmislite o donošenju bloka ispod prsa i čela ako želite još veću podršku.</p> <p><strong>14. Dvostruki golub: </strong>Pomaknite lijevu nogu prema naprijed i stavite lijevu potkoljenicu neposredno iznad desnog potkoljenice. S fleksiranim nogama i leđima što je moguće ravnije, preklopite noge. Ako vam čelo ne dodiruje pod, upišite svoj blok kako biste osigurali lijepo mjesto za odmor.</p> <p><em>Ponovite pozise 13 i 14 na suprotnoj strani. </em></p> <p><strong>15. Pojavljeni leptir: </strong>Od psa prema dolje, povucite tijelo naprijed u dasku i prebacite se na leđa. Spojite potplate stopala tako da vaše noge formiraju dijamantni oblik. Ugurajte zdjelicu ispod tako da vam donji dio leđa počiva na podu. Za dodatnu dozu opuštanja stavite blok ispod svakog koljena. Odmori se da to zaslužujete!</p> </div> <div class="rek-block rek-block-article"> </div> <ul class="prev-next"> <li class="prev-next__item prev-next__item--left"><a href="http://hr.wellbeingmaven.com/article/this-30-minute-full-body-deep-stretch-flow-is-the-all-natural-mind-body-relaxation-you-need-right">« Ovaj 30-minutni duboki tijek cijelog tijela je potpuno prirodno opuštanje uma i tijela koji vam je trenutno potreban</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://hr.wellbeingmaven.com/article/hate-side-planks-try-these-pilates-inspired-obliques-moves-instead">Mrze bočne daske? 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