Các tư thế Yoga trung cấp (Phần 3)

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.

#21. Tư thế Yoga – Buddhist stupa pose

Stand up straight with your feet at your leg length. Move your toes more to the outside. Squat down till you reach your edge, maintaining the backbone axis from your tailbone to the crown of your head. Join your palms at your chest level.

#22. Tư thế Yoga – Warrior pose, left leg bent

Put your feet at the length of your leg. Rotate your left foot 90 degrees and your right foot about 15 degrees to the left Maintain your backbone axis, strengthen your legs. Bend your left knee trying to reach 90 degrees without rotating your torso and pelvis. Keep your right leg straight and firm. Move your left thigh and knee more to the left Try to keep your left 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 left and look at your palm.

#23. Tư thế Yoga – Warrior pose, left leg forward, right leg straight

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

#24. Tư thế Yoga – Sitting right twist

Sit down, your legs straight in front of you. Move your right foot behind your left knee. Bend your left leg and lay it on the mat so that your left foot is next to your right thigh. Press your right hand against the floor behind your back. Press your left elbow against your right leg and twist to the right. Keep your backbone straight.

#25. Tư thế Yoga – Pigeon pose on left foot, head up

Take the downward facing dog pose. Make a step forward with your left foot, lowering your left thigh and shin on the mat. Press your hands against the floor and arch softly. Keep your right leg straight. Look up.

#26. Tư thế Yoga – Revolved triangle pose, left arm behind right foot

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.

#27. Tư thế Yoga – Wide-angle seated forward bend

Sit straight. Open your legs as wide as possible and bend forward keeping your back straight. Try to grab your toes or just straighten your arms in that direction. Bend your torso forward, trying to touch the mat with your chin.

#28. Tư thế Yoga – Warrior pose, right leg forward, left leg straight

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.

#29. Tư thế Yoga – Dancing Shiva pose, left foot on right knee

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.

#30. Tư thế Yoga – Low lunge with upward stretch, left leg forward

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.

Nguồn bài viết: Yoga.com / Youtube Video Reup: Workout Up
Thanks Cuutung Blogsspot

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