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.
#31. Tư thế Yoga – Tree pose on right foot
Stand up straight. Put your right foot firmly on the floor. Bend your left knee and put your left foot on the inner side of your thigh, helping with your hand, closer to your groin. Achieve balance. Raise your hands, join them in Namaste at the chest level. Look straight.
#32. Tư thế Yoga – Bend to left leg
Sit and strengthen your legs. Bend your right leg and press your right foot to left thigh. Raise your hands up through your sides. Start extending your torso and arms forward, keeping your back straight till you reach your edge. Try to put your stomach on your left thigh. Then put your arms on the floor along your leg or grab your toes. You can lower your head towards your leg.
#33. Tư thế Yoga – Low lunge, left leg straight
Press your palms and fingers against the floor at the sides of your feet. Step back with your left foot. Move your shoulders back and down. Open your chest and arch a little forward. Keep your left leg straight and tightened.
#34. Tư thế Yoga – Sitting left twist
Sit down, your legs straight in front of you. Move your left foot behind your right knee. Bend your right leg and lay it on the mat so that your right foot is next to your left thigh. Press your left hand against the floor behind your back. Press your right elbow against your left leg and twist to the left. Keep your backbone straight.
#35. Tư thế Yoga – Downward-facing dog pose, left 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 left leg without rotating your left hip.
#36. Tư thế Yoga – Supported plow pose
Lie on your back with your legs bent and feet flat on the floor. Bring your feet behind your head. Clasp your hands behind your back. Stretch your arms to make your body perpendicular to the floor. Press your hands against your back.
#37. Tư thế Yoga – Seated forward bend
Sit straight. Keep your legs straight together or apart at the width of your thighs. Extend your backbone up and start bending towards your legs. Try to move your stomach to your thighs first. As you reach your edge with a straight back, lower your head and grab your legs.
#38. Tư thế Yoga – Low lunge with upward stretch right leg forward
Put your right foot in one line with your hands. Move your left leg back, putting the left knee on the floor. Bring your left thigh more forward and towards the floor. Raise your arms parallel to each other above your head. Arch your back if you can and look up.
#39. Tư thế Yoga – Half wheel pose
Lie on your back, your legs bent. Press your palms against the floor at the sides of your head, fingers pointing toward your feet. Rise on your feet and hands, lifting your pelvis. Put the crown of your head on the mat.
#40. Tư thế Yoga – Bend to left leg with rotation
Sit straight and strengthen your legs. Bend your right leg and press your right foot to left thigh. Rotate your torso a bit to the right. Make a bend to your left leg. Rotate your right side up, with your left side to your left leg. Try to grab your left toes with your right hand from above. Grab your right leg with your left hand. Try to look up.