Các tư thế Yoga trung cấp (Phần 3)

Put your feet at the length of your leg. Stretch your arms to your sides. Rotate your right foot 90 degrees and your left foot by about 15 degrees to the right. Rotate your pelvis and torso as much to the right as you can, lower your torso parallel to the floor. Move your left arm behind your right leg. Try to put your hand behind your right foot keeping legs straight. Try to keep your torso straight, not to lower it. Stretch your right arm up. Try to look up at your hand.

Put your feet at the length of your leg. Stretch your hands to your sides. Rotate your right foot 90 degrees and your left foot about 15 degrees to the right. Rotate your pelvis and torso as much to the right as you can. Bend your right knee trying to reach a 90-degree angle. Keep your left leg straight and firm, your heel is on the floor. Raise your hands. Look straight.

Lie on your back. Straighten your legs. Bend your left knee and put your left foot on your right knee. Put your right palm on your left knee. Helping with your hand, rotate your pelvis and backbone to the right. Try to put your left knee on the floor. Keep your left shoulder blade pressed against the floor. Tilt your head to the left.

Put your left foot in one line with your hands. Move your right leg back, putting the right knee on the floor. Bring your right thigh more forward and towards the floor. Raise your hands parallel to each other above your head. Arch your back if you can and look up.