<p><strong>5. Koleno proti nasprotnemu komolcu: </strong>Izdihnite in desno koleno odpeljite na nasprotni komolec. Nato premaknite koleno na desni tricep in se držite. Dvignite kolk in dihajte. Izdihnite s kolenom nazaj na levi komolec, nato pa se pomaknite nazaj v psa navzdol, razdeljen na desno. Upognite koleno in odprite kolk. Poravnajte, nato pa vzemite desno nogo poleg desnega palca.</p> <p><strong>6. Bojevnik I: </strong>Prizemljite zadnjo peto navzdol, dihajte in se dvignite v bojevnika. Dlani so lahko skupaj ali ramenske razdalje. Skozi peto in dvignite trup, aktivirate skozi jedro. Dihajte, ko držite desno koleno nad desnim gležnjem.</p> <p><strong>7. Piramida:</strong> Pete-noe je zadnja noga v palcu ali dva, stisnite boke in dvignite skozi kape kolena. Iz bokov, dvignite se, nato izdihnite in zategnite naprej. V idealnem primeru so vaše noge ravne, če pa je otroški ovinek, je to v redu. Za roke lahko uporabite bloke. Veselite se, ko vdihnete, se podaljšate skozi hrbtenico in izdihnite, da se zložite globlje. Imate možnost hoditi po rokah naprej.</p> <p><strong>8. Plank:</strong> Ko se dvignete, se upognite v desno koleno in stopite nazaj v desko pozi z velikimi prsti, ki se dotikajo, ramena nad zapestji, jedro angažirano.</p> <p><strong>9. Stranska variacija levo:</strong> Spustite levo koleno navzdol, se spustite skozi zadnjo peto in dvignite desno roko v stranski plošči. Držite in dihajte.</p> <p><strong>10. Stranski levič za drobtino:</strong> Desno roko vzemite za glavo, poiščite ravnotežje, tako da se oprijete skozi rob desne noge. Desno koleno vzemite na zunanjo stran komolca. Vdihnite, da dosežete dolgo. Izdihnite, odpeljite komolec na desno stran kolena in se stabilizirate skozi levo ramo. Nato prilepite nazaj v svojo ploščo in nato psa, obrnjenega navzdol.</p> <p><em>Ponovite zaporedje na nasprotni strani.</em></p> <p><strong>1. Tok:</strong> Izdihnite, odhajajte vse do trebuha. Usmerite prste in vrnite komolce nazaj. Vdihnite v nizko kobro. Izdihnite, zataknite prste, pritisnite boke nazaj. Dvignite kolena v psa, obrnjenega navzdol.</p> <p><strong>2. Visoka desnica:</strong> Desna noga se dvigne, vdihne, izdihne in stopi desno nogo poleg desnega palca v nizko lunge. Vdihnite in se dvignite v visoko lunge.</p> <p><strong>3. Visoka lunge z zasukom: </strong>Združite roke, izdihnite, ko se zasukate v desno. Ko priklopite levi komolec na desno stegno, se resnično dvignite in iz rezila ramen. Uporabite svoje jedro, da vam pomagate zviti. Premaknite se nazaj v Plank.</p> <p><strong>4. Stranski levi deli:</strong> Če se vaši veliki prsti dotikajo, zavrtite na levo zunanjo nogo in segajte desno roko naravnost navzgor v stransko ploščo. Dvignite se iz levega zunanjega kolka. Izdihnite, spustite navzdol in teče.</p> <p><em>Ponovite zaporedje na svoji nasprotni strani, nato pa pretočite skozi ta finišerski krog.</em></p> <p><strong>1. Otroška poza:</strong> Nekaj vdiha v otrokovo pozi. Sprehodite se po rokah nazaj in se razvaljajte.</p> <p><strong>2. Poziraj čolna:</strong> Premaknite se na sredino preproge. Z nogami skupaj, primite za kolena in zavijte ramena nazaj. Dvignite golene na isto višino kot kolena. Možnost, da dvignete roke, če se počutite stabilno. Dvignite se skozi prsni koš in držite. Nato prečkate golene in plavajte nazaj na tla.</p> <p><strong>3. Sedežna stiskalnica:</strong> Stiskanje skozi dlani s še vedno prekrižanimi goleni, dvignite samo sedež navzgor. Poskusite dvigniti noge in sedež hkrati. Izdihnite in spustite navzdol.</p> <p><strong>4. Poziraj čolna:</strong> Premaknite se nazaj v pozicijo s čolnom in iztegnite noge, če želite več izziva. Po zadrževanju naredite še en krog sedeža. In končali ste-zaslužili ste si savasano.</p> <p><strong>Za več joge je tu 10-minutni stoječi tok joge, ki povečuje vaše veščine uravnoteženja. 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