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.
#11. Tư thế Yoga – Plow pose
Lie on your back. Lift your legs and slowly move them behind your head helping with your hands. Keep your legs straight. Press your hands against your back. Move your arms behind your back, clasp your hands trying to put them down on the mat. Return to the initial position very softly rolling down on your back.
#12. Tư thế Yoga – Crane pose, head on the mat
Squat down on your toes. Put your hands on the floor. Raise your pelvis and press your knees against your shoulder bones, closer to your armpits. Lift your feet off the floor. Lower your head onto the mat, without moving your knees away from your arms. Straighten your body vertically up. Balance on your head, helping with your hands.
#13. Tư thế Yoga – Plank pose
Take the table pose. Move your thighs backward and straighten your legs. Keeping your arms straight, make your head, torso and legs form one line.
#14. Tư thế Yoga – Fish pose with straight legs
Sit straight. Straighten your legs. Softly go backwards on your elbows. Lift your chest and arch it as much as you can. Let your head hang backwards and lower the crown of your head on the mat.
#15. Tư thế Yoga – Upward plank pose
Sit straight, your legs bent. Move your hands behind your back and press your palms down against the floor, your fingers looking at you. Lift your pelvis and take the table position. Straighten your legs. Drive your toes towards the floor. Press your shoulder blades against your back. Look up.
#16. Tư thế Yoga – Pigeon pose on right foot, head up
Take the downward facing dog pose. Make a step forward with your right foot, lowering your right thigh and shin on the mat. Press your hands against the floor and arch softly. Keep your left leg straight. Look up.
#17. Tư thế Yoga – Eagle pose right
Stand up straight. Bend your knees slightly, lift your left foot and cross your left thigh over the right. Hook the top of the left foot behind the right calf. Stretch your arms to the sides parallel to the floor. Bend your elbows and raise your forearms perpendicular to the floor. Put your right elbow over your left elbow and press your palms together. Look straight.
#18. Tư thế Yoga – Bend to right leg with rotation
Sit straight and strengthen your legs. Bend your left leg and press your left foot to right thigh. Rotate your torso a bit to the left. Make a bend to your right leg. Rotate your left side up, with your right side to your right leg. Try to grab your right toes with your left hand from above. Grab your left leg with your right hand. Try to look up.
#19. Tư thế Yoga – Supported shoulderstand
Lie on your back. Lift your straight legs and move them behind your head. Support your back with your hands as low as possible and move your legs and torso vertically up. To come down, lower your legs back behind your head and roll your back slowly and carefully onto the floor.
#20. Tư thế Yoga – Pigeon pose, head down on right foot
Take the downward-facing dog pose. Step forward with your right leg and lower your right thigh and shin on the mat. Keep your left leg straight. Go down on your right leg. Try to put your right thigh on the floor. Stretch your arms forward on the floor.