<p><strong>4. Namizni krogi: </strong>Iz štirinožnega položaja narišite velike kroge s celotnim telesom in se premikate tako v smeri urinega kazalca kot v nasprotni smeri urinega kazalca. Roke se obrnite tako, da se boste s prsti in nadaljevali s temi gibi, ki se poglobite v zapestja, ko vdihnete in izdihnete.</p> <p><strong>5. Zapestni krogi</strong>: Iz položaja na namizju, zataknite prste in se usedite na pete. Pesti pesti in jih obkrožite v obe smeri.</p> <p><strong>6. Raztezanje zapestja: </strong>Vzemite členke skupaj in položite hrbet rok na tla. Roke lahko upognete ali poravnate, odvisno od tega, kaj se vam zdi udobno. Če se v telesu počuti v redu, se premaknite naokoli, dokler ne začutite lepega raztezanja navzgor in navzdol.</p> <p><strong>7. Plank: </strong>Zamahnite zapestja in vdihnite naprej v desko z rameni nad zapestji, jedro in telo v ravni črti.</p> <p><strong>8. Zibanje: </strong>Iz plank pozi, vdihnite in pridite na prste, da se bodo ramena premikala mimo zapestja. Izdihnite, vrnite se na Plank. Ponovite trikrat.</p> <p><strong>9. Psa, obrnjen navzdol: </strong>Izdihne, dvignite boke in potisnite nazaj do psa, obrnjenega navzdol. Pedala noge navzgor in navzdol, da se počutite raztezanje vzdolž hrbta nog.</p> <p><strong>10. Cobra: </strong>Ko se vdihnete naprej v pozi in izdih, se spustite vse do tal. Ko vdihnete, pritisnite v roke in uporabite moč hrbta, da dvignete hrbet s tal.</p> <p><strong>11. Turbo pes: </strong>Vrnitev v štirikolesni položaj. Izdihnite in upognite komolce <em>naravnost nazaj</em> (ne na strani), tako da gredo na pol do tal. Vdihnite, potisnite nazaj. Ponovite še enkrat.</p> <p><strong>12. Delfin</strong>: Iz namizja vdihnite in spustite komolce naravnost navzdol na tla. Zavijte prste, dvignite kolena in pritisnite boke nazaj, ko izdihnete tako, da ste v podlakti navzdol, ki je obrnjen navzdol (aka delfin). Ostanite za tri polne vdiha.</p> <p><strong>13. Otroška poza: </strong>Od delfina, izdihnite in tapnite kolena navzdol na tla. Stopite boke nazaj in vzemite roke ob telesu, tako da ste zaviti v kroglico. Stresite glavo levo in desno.</p> <p><strong>14. Stranska plošča: </strong>Plazite z rokami nazaj pred seboj in potisnite nazaj v pozi. Prinesite svoje velike prste, da se dotaknete in se vrtete na zunanji rob desne roke na vdihu. Poglejte navzgor proti levemu palcu in popnite zunanji kolk. Segajte levo roko proti sprednji strani sobe in upognite komolec. Zgrabite za vratom za raztezanje tricep. Premikajte se skozi tri kroge diha. Sprostite levo roko, se vrnite v Plank in naredite celotno stvar na nasprotni strani.</p> <p><strong>15. Cobra poza: </strong>Od pozi. Spodnji del hrbta navzdol.</p> <p><strong>16. Downward pes: </strong>Iz trebuha si zataknite prste in dvignite boke nazaj v psa navzdol.</p> <p><strong>17. Warrior II z Eagle Wrap: </strong>Na vdihu dosežejte desno nogo navzgor in nazaj. Izdihnite, zakrijte koleno v nos in stopijte pravo hrano med rokami. Narišite zadnjo peto navzdol, tako da je vzporedno s hrbtnim delom preproge, spiralno odprto. Iz bojevnika II zavijte desno roko komolca pod levo in se prepričajte, da so komolci enake višine kot ramena. Pogled čez desno ramo. Tri vdihe tukaj.</p> <p><strong>18. Povratni bojevnik</strong>: Odvijte roke in obrnite svojega bojevnika, tako da levo roko pripelje na stegno in desno roko navzgor in nazaj nad glavo.</p> <p><strong>19. Down pes</strong>: Vzemite obe roki na tla in se vrnite k Down Psa. Ponovite Warrior II z Eagle Wrap in Reverse Warrior na nasprotni strani.</p> <p><strong>20. Turbo pes: </strong>Od psa navzdol, vdihnite komolce naravnost nazaj in se še enkrat spustite. Izdihnite in pritisnite nazaj. Spodaj na polovici poti, nato pa pojdite do konca, da sta oba komolca na tleh in ste spet v pozi z delfini.</p> <p><strong>21. Delfinska noga deljena: </strong>Od pozira delfina, desno nogo dvignite navzgor do neba, medtem ko držite kolk usmerjeno proti tleh. Spustite ga in ponovite na levi strani.</p> <p><strong>22. 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