Các tư thế Yoga trung cấp được hướng dẫn chính xác, chuẩn chỉ nhất được Queen Yoga tổng hợp từ trang web Yoga.com. Hãy cùng tập luyện theo mức độ phù hợp với bản thân nhé anh chị. Mỗi phần bao gồm 10 tư thế.
#1. Tư thế Yoga – Downward facing dog pose
Sit on your heels, lower your head on the mat, stretch your arms forward. Go to the table pose. Push with your hands and straighten your legs. Extend your pelvic bones up and heels down. Let your head hang freely, stretch your waist.
#2. Tư thế Yoga – Pigeon pose, head down on left foot
Take the downward-facing dog pose. Step forward with your left leg and lower your left thigh and shin on the mat. Keep your right leg straight. Go down on your left leg. Try to put your left thigh on the floor. Stretch your arms forward on the floor.
#3. Tư thế Yoga – Garland pose
Stand with your feet a bit wider apart than at your hips’ width. Squat down. Keep your heels on the floor. Push your elbows against your thighs and shins. Join your hands in Namaste at your chest level. Look straight.
#4. Tư thế Yoga – Bow pose
Lie on your stomach. Keep your legs at your hips’ width. Bend both knees. Raise your head and upper torso. Stretch your arms towards your feet and try to grab your ankles. Helping with your hands, lift your thighs from the mat and try to draw yourself as a bow. Extend your legs and head up. Look straight.
#5. Tư thế Yoga – Downward-facing dog pose, right leg up
Sit on your heels, lower your head on the mat, stretch your arms forward. Go to the table pose. Push with your hands and straighten your legs. Extend your pelvic bones up and heels down. Let your head hang freely, stretch your waist. Lift your right leg without rotating your right hip.
#6. Tư thế Yoga – Warrior pose, right leg bent
Put your feet at the length of your leg. Rotate your right foot 90 degrees and your left foot about 15 degrees to the right. Maintain your backbone axis, strengthen your legs. Bend your right knee trying to reach 90 degrees without rotating your torso and pelvis. Keep your left leg straight and firm. Move your right thigh and knee more to the right. Try to keep your right foot, shin, knee and hip in one line. Keep your arms straight and strong, parallel to the earth. Look straight or move your head to the right and look at your palm.
#7. Tư thế Yoga – Cobra pose
Lie on your stomach. Press your palms against the floor at the level of your shoulders. Use your back muscles to raise your head and upper torso, then use arms. Straightening your arms, arch the chest section of your backbone. Look straight.
#8. Tư thế Yoga – Camel pose, palms set against feet
Lift your thighs and pelvis up and forward while sitting on your heels or between feet. Press your palms against your feet and arch your back. Throw back your head. Keep your feet and knees at your hips’ width.
#9. Tư thế Yoga – Supported shoulderstand, right leg behind head
Take the supported shoulderstand position. Lower your right leg straight behind your head. Try to reach the floor with your toes. Keep your left leg vertical and straight.
#10. Tư thế Yoga – Wide-legged forward bend with hands in Namaste
Stand with your feet leg-length apart, your hands on your hips. Bend forward until your torso is parallel to the floor. Join your hands in Namaste behind your back. Bend further as far as you can.