<p><strong>3. Hidrant krugovi nogu:</strong> Opet, počevši od sve četvorke, kružite nogu u smjeru suprotnom od kazaljke na satu, držeći kukove kvadratom.</p> <p><strong>4. Koljeno do lakta: </strong>Vratite se u centar, a zatim udarite desnu nogu ravno natrag. Podignite lijevu ruku ravno naprijed. Na udisanju angažirajte svoju jezgru i dovedite lijevi lakat na desno koljeno.</p> <p><strong>5. Mačka-cow s lebdom koljena: </strong>Vratite se u sve četvorke, podignite koljena s poda dok uvučete zdjelicu ispod kako biste angažirali svoju jezgru. Krenite kroz još nekoliko mačjih krava iz ovog izazovnog položaja.</p> <p><em>Vratite se u sve četiri i ponovite korake dva do pet na suprotnoj strani. </em></p> <p><strong>6. Pas prema dolje: </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. Izbacite svoje bicepse i tricepse u.</p> <p><strong>7. Naprijed pregib: </strong>Savijte koljena i polako hodajte rukama unatrag dok se prsa ne odmaraju o bedrima u prednjem dijelu. Ako vam prsa ne dodiruju četverokutne, savijte koljena dok ne mogu. Prebacite prste iza vrata i zaletite se prema strani.</p> <p><strong>8. Daska: </strong>Otpustite ruke na zemlju i krenite prema naprijed dok ne budete u poziciji: ramena preko zapešća, bokovi zataknuti ispod, a leđa potpuno ravna. Osjetite svoju jezgru!</p> <p><strong>9. Niska kobra: </strong>Od daske, polako spuštanje sve do zemlje, istovremeno držeći jezgru pucanja. Jednom kad sletite, odmarajte glavu na pod i posadite ruke uz prsa. Na udisanju podignite glavu, vrat, ramena i prsa s zemlje. Držite pogled ravno prema dolje na podu kako ne biste napelili vrat. Na vašem izdisaju, spuštajte se prema dolje.</p> <p><strong>10. Daska: </strong>Ugurajte nožne prste, angažirajte svoju jezgru i gurnite ravno prema gore u visoku dasku.</p> <p><strong>11. Splita psa prema dolje: </strong>Podignite bokove prema gore i natrag i vratite se prema psu prema dolje. Lebde desnom nogom ravno iza vas, držeći bokove što je više moguće.</p> <p><strong>12. Visoki Lunge: </strong>Zakorači desno nogu naprijed između ruku. Držite koljeno savijeno ravno preko gležnja. Produžite kralježnicu i otvorite škrinju. Uključite lijevu nogu i dovedite ruke na desno bedro. Uguraj u trbuh.</p> <p><strong>13. Visoka daska s podizanjem nogu i ruke: </strong>Posadite ruke natrag na pod i zakoračite u visoku dasku. Podignite lijevu nogu s poda. Prebacite svu svoju težinu u lijevu ruku i dosegnite desnu ruku ravno naprijed.</p> <p><em>Vratite se prema dolje i ponovite korake 11 do 13 na lijevoj nozi.</em></p> <p><strong>14. Pas okrenut prema gore: </strong>Od psa prema dolje, povucite se naprijed u visoku dasku, a zatim bacite bokove na havera odmah preko poda i dovedite prsa naprijed.</p> <p><strong>15. Dječja poza s molitvenim oružjem: </strong>Gurnite natrag u psa, spustite koljena na pod i sjednite sjedalo na pete. Ispružite ruke ravno naprijed, a zatim ih savijte, dovodeći ruke na molitvu naopako iza vrata.</p> <p><strong>16. Daska koljena: </strong>Otpustite svoju molitvu i pritisnite ruke u zemlju. Nađite na dasku s koljenima još uvijek na zemlji. Spustite podlaktice na pod i spojite ruke. Polako, počnite uvijati laktove prema naprijed, cijelo vrijeme angažirajući trbušnjake dok cijelo tijelo ne uđe u pod. Pritisnite natrag u psa prema dolje.</p> <p><strong>17. Visoki Lunge: </strong>Zakorači desno nogu između ruku i povucite torzo prema gore, ponesite ruke uz uši.</p> <p><strong>18. Ratnik III s mrvicom nogu: </strong>Dovedite ruke u molitvu u sredini prsa i polako se vrte prema naprijed dok ne uravnotežite desnu nogu i tijelo formira slovo. Na udisanju ružite lijevo koljeno tako da dolazi između podlaktice. Ponovno proširite nogu i torzo. Otpustite lijeve nožne prste na pod i zakoračite u dasku, a zatim prema dolje prema dolje.</p> <p><em>Ponovite korake 16 do 18 na lijevoj strani.</em></p> <p><strong>19. Poza čamac: </strong>Uđite u sjedalo s nogama ispred bokova. Podignite noge prema gore tako da su vam teladi paralelna s tlom i ispružite ruke ravno ispred sebe. Ispravite noge ako želite.</p> <p><strong>20. Čamac pozira mrvice: </strong>Na udisanju spustite noge i prsa, tako da oboje lebde neposredno iznad zemlje. To se naziva niskim brodom. Na izdisaju, drobite natrag do čamce.</p> <p><strong>21. Bicikl: </strong>Iz niskog broda, počnite pedalirati noge, dovodeći suprotno koljeno u suprotni lakat.</p> <p><strong>22. Obrnuti tabletop: </strong>Vratite se sjesti s nogama savijenim ispred sebe. Dovedite ruke odmah iza bokova prstima okrenutim prema naprijed. Zakucajte zdjelicu ispod i gurnite bokove prema nebu. Spustiti.</p> <p><strong>23. Aktivni most Poza: </strong>Lezite na leđa i hodajte nogama blizu stražnjice. Dođite do ruku uz tijelo i pritisnite bokove prema stropu. Prebacite ruke ispod sebe i zamotajte kosti nadlaktice ispod prsa.</p> <p><strong>24. Slika četiri: </strong>Spustite bokove natrag na zemlju i srušite koljena kako biste neutralizirali zdjelicu. Pređite desnu nogu preko lijevog koljena i zagrlite potkoljenicu da osjetite dubok bok. Ponovite na suprotnoj strani.</p> <p><strong>25. Protresi cijelog tijela: </strong>Lezite na leđa i ispružite ruke i noge ravno. Protresite ih kao ludi.</p> <p><strong>26. Savasana: </strong>Leži na leđima. Savijte koljena i razdvojite noge prostirke prostirke. 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