<p><strong>3. Plank: </strong>Prekrižajte noge in se zamahnite v mizo na preprogi, nato pa se pripeljite v pozi. Poiščite roke pod rameni in nogami, ki segajo v eno enakomerno črto. Dvignite trebuh in iztegnite repno kost na pete. Stisnite notranja stegna.</p> <p><strong>4. Psa, obrnjen navzdol: </strong>Premakni se navzdol, obrnjenega proti psu. Dvignite desno nogo visoko, vdihnite in spustite koleno na nos. Nato stopite nogo na vrh preproge.</p> <p><strong>5. Visoka polmesec:</strong> Pritisnite na zadnjo peto in upognite desno koleno. Vdihnite in dvignite roke.</p> <p><strong>6. Warrior II: </strong>Izdihnite v bojevnika II in pogledate nad svojo sprednjo roko.</p> <p><strong>7. Vzvišeni bojevnik:</strong> Pomaknite levo roko navzdol na stegno in segajte nazaj z desno roko nazaj.</p> <p><strong>8. Plank: </strong>Roke na vetrnico navzdol na preprogo v ploščico. Z desno nogo nekoliko premaknite s tal z istim zaroko in pritisnite na roke.</p> <p><strong>9. Psa, obrnjen navzdol: </strong>Spustite nogo navzdol in pritisnite nazaj v psa, obrnjenega navzdol.</p> <p><strong>10. Tok:</strong> Vdihnite, dosegnite levo nogo visoko. Pripeljite koleno na nos in stopite nogo na vrh preproge.</p> <p><strong>11. Visoka polmesec: </strong>Prizemnite na sprednjo nogo, vdihnite in dvignite roke navzgor.</p> <p><strong>12. Warrior II:</strong> Izdihnite v Warrior II, prilagodite noge in roke ter poglejte čez sprednjo roko.</p> <p><strong>13. Vzvišeni bojevnik:</strong> Spustite desno roko navzdol na nogo in pošljite levo roko navzgor v zrak. Raztegnite stran svojih pošev. Vetromli na roke na preprogo.</p> <p><strong>14. Plank:</strong> Stopi oba stopala nazaj v pozi. Levo nogo rahlo dvignite navzgor, medtem ko se teža telesa ne spremeni. Tapnite stopalo nazaj in pritisnite v psa navzdol.</p> <p><strong>15. Psa, obrnjen navzdol: </strong>Ostanite za vdih. Dvignite desno nogo na vdih in jo stopite na vrh preproge.</p> <p><strong>16. Visoka polmesec:</strong> Upognite se na desno koleno in obe roki dvignite v polmesec.</p> <p><strong>17. Warrior II:</strong> Odprite noge in roke v Warrior II.</p> <p><strong>18. Vzvišeni bojevnik:</strong> Levo roko spravite na stegno, segajte desno roko nazaj v vzvišenega bojevnika.</p> <p><strong>19. Stranski levi deli: </strong>Pomaknite se na ploščo, pustite levo roko navzdol in zavijte na zunanjo stran leve noge. Iztegnite desno nogo nazaj in desno roko pustite navzdol, da se lahko stabilizira. Ko vam je udobno, pritisnite na levo roko in levo nogo in dvignite stran telesa v stransko ploščo.</p> <p><strong>20. Cobra:</strong> Izdihnite in spustite roko na tla. Upognite kolena, upognite komolce in držite trebuh, ko se spustite na tla. Dvignite prsi v kobro.</p> <p><strong>21. Psa, obrnjen navzdol:</strong> Pomaknite se nazaj v psa, obrnjenega navzdol. Izdihnite, spravite na levo nogo visoko, nato pa jo premaknite naprej na vrh preproge.</p> <p><strong>22. Visoka polmesec:</strong> Vdihnite in dvignite roke v polmesec.</p> <p><strong>23. Warrior II:</strong> Odprite se v Warrior II.</p> <p><strong>24. 24. Vzvišeni bojevnik:</strong> Premaknite desno roko na stegno in vdihnite. Vetrnico obe roki navzdol. Vzemite si čas, da ga nastavite. Prepričajte se, da je vaša roka zadovoljna in ramo. Zavijte na zunanjo stran stopala, potisnite nogo nazaj</p> <p><strong>25. Stranska desnica: </strong>Vzemite si čas, da to nastavite: Prepričajte se, da je roka srečna pod ramo, in zavijte na zunanjo stran stopala in držite nogo nazaj. Če imate poškodbo rame, lahko na tleh tapnete spodnje koleno, vendar se še vedno zbudite ob strani telesa. Če želite več od te spremembe, lahko dvignete zgornjo nogo. Nato spustite levo roko navzdol.</p> <p><strong>26. Plank:</strong> Vključite trebuh in noge v pozi. Nato upognite kolena in pridite na podlakti.</p> <p><strong>27. Pod podlaket:</strong> Kolena lahko držite na preprogi ali pa jih dvignete tako, da so noge naravnost nazaj v polno podlaket. Poiščite dih in dihajte 10 sekund. Spustite kolena navzdol.</p> <p><strong>28. Otroška poza:</strong> Nagnite se nazaj v otroško poza. Naj bo.</p> <p><strong>Prav tako koristno: te hladne joge pozira, ki vas bodo ohladile v tej poletni vročini. 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