合集·Yograja 2023.12.19 【Yograja】後彎扭轉瑜伽｜Mix Level Yoga By Yograja

大家好,歡迎回到我的youtube頻道Yograjah 今天我會教大家背後彎曲和扭曲的流程 我會稱之為流程,因為我會教大家 所有動作都會跟著彼此連接 所以動作會有一個系列 也叫做Vinyasa流程 你可以稱之為Vinyasa流程 基於背後彎曲和扭曲的姿勢 這會像混合級別 也會有初級動作,中級動作和前進動作 但有些姿勢是你無法展示的 因為每個姿勢都需要更多的體驗,更多的彈性,更多的力量 所以你無法展示哪個姿勢 就嘗試做半個姿勢,或者不斷重複 不斷重複這個姿勢一星期或兩星期 之後你就可以展示 如果你有任何疑問 你可以私訊我 我已經在描述中提供了私訊號碼 你可以加入我的網上課程 讓我們開始吧 等一分鐘 今天在這個視頻中,我會問你一個問題 如果答案正確,你會得到一個免費的網上課程 這個網上課程的時間是6點15分至7點15分 印度時間 更多的課程是下午5點到6點 印度時間 所以問題是 在這個視頻中,我會教你 多少的扭曲姿勢 如果答案正確 你會得到一個免費的網上課程 如何得到答案? 你只要在留言中寫下答案 如果答案正確,我會放在心上 然後我會問你你私訊號碼 你給我,然後我會聯絡你 好,我們開始吧 今天我們會先做全身熱身 然後我們會做腹肌和扭曲姿勢 我們開始吧 大家把右腳伸出來 雙手合併 閉上眼睛,保持背部直 慢慢吸氣 吸氣 深呼吸,吸氣 吸氣 我們會唱一句Om 更大聲更長 保持背部直,吸氣 Om 放鬆雙手 慢慢閉上眼睛,感受熱 放鬆雙手 睜開眼睛,看著雙手 雙手合併 大家好 慢慢吸氣,雙手舉起 雙手舉起,看著天花板 放鬆背部 慢慢吸氣 雙手合併,看著腳 深呼吸 雙手舉起,看著天花板 放鬆背部 吸氣 肌肉緊緊緊 慢慢吸氣 雙手舉起,看著腳 再一次深呼吸 雙手舉起,看著天花板 再一次深呼吸 雙手舉起,看著腹部 再一次深呼吸 雙手合併,看著天花板 放鬆雙手 慢慢向前移動 把頭靠著地板 雙手靠著地板 輕按住,感受肋骨 保持背部直 深呼吸 雙手開闊 肌肉延伸 拉起你的上半身和肩膀 肩膀和肩膀的刀子靠近彼此 用力按住你的三腳肌 看起來 吸氣 雙手放在膝蓋上 慢慢往下走 向前傾 繼續把你的腿擠下去 如果可以的話 用力把你的頭頂按住 按住你的肩膀 再次回來 吸氣 拉起你的肩膀 吸氣 在你的上半身 拉起你的肩膀 拉起你的大腿 拉起你的上半身和肩膀 試着保持呼吸 保持在那裏 再次吸氣 雙手放在膝蓋上 慢慢往前傾 在移動時 試着感受動作 再次回來 吸氣 拉起你的肩膀 看起來 保持在那裏 試着保持呼吸 長時間 看起來 拉起你的肩膀 再次 向後傾 拉起你的大腿 三 二 然後向前傾 慢慢把雙手放在你面前 向前傾 保持在那裏 繼續往下傾 六 拉起 五 四 保持在那裏 三 二 然後再次 慢慢回來 吸氣 把雙手提起 慢慢向前傾 把雙手放在地上 把雙腳垂直 放鬆腳部 把手放在你身上 把腳放在一起 手指交叉 保持背部垂直 慢慢移動 一 二 三 四 五 六 七 八 吸氣 把雙腳垂直 把雙腿放在地上 三腳朝着地面 呼吸 把腳放下 手指交叉 背部垂直 看起來 再向後傾 推起肩膀 呼氣 把腳把身體提起 右手掌握右腿 扭轉 雙手保持在一起 腳朝着地面 看着右手 後面 大家保持在那裏 再次回到起立姿勢。 吸氣。 鎖住手指和背部。 腿向下移動。 再次移動腹部。 集中力量在上半身和肩膀上。 再次吸氣。 轉向左側。 提起右腿。 用右手抓住左腿。 繼續將雙腿壓向地板。 雙腿直立。 看向左手。 再次回到起立姿勢。 吸氣。 鎖住手指和背部。 腿向下移動。 繼續將雙腿壓向地板。 看向上。 再次吸氣。 轉向右側。 繼續將雙腿壓向地板。 再次回到起立姿勢。 吸氣。 鎖住手指和背部。 腿向下移動。 繼續將雙腿壓向地板。 鎖住手指和背部。 再次回到起立姿勢。 看向左邊。 繼續將雙腿壓向地板。 再次吸氣。 鎖住手指和背部。 看向上。 再次轉向右側。 腿向上。 使用大腿筋,使用大腿筋。 再次回到起立姿勢。 轉得右,站在地板上。 轉向右側。 6次。 2第5次。 如果你能呼吸正常的話 4 繼續向右看 3 2 1 再次回來 吸氣 鎖住拇指 向後靠 手指向地面 吸氣 向左 提起腳 用右手抓住左腳 6 5 向左看 4 3 2 3 2 3 向右看 3 向右看 2 1 再次回來 吸氣 手指向地面 腿向地面 手指向地面 提起腳 向右看 3 2 再次回來 吸氣 向右看 3 再次回來 向右看 再次回來 吸氣 手指向地面 提起腳 3 2 3 keep lifting your hip more up if possible you can put your both hands down otherwise just stay there zero ok everybody exhale head down swim now maintain the gap in between the both knee put your left shoulder above the right knee and twist look to the right side keep pressing your both hip on the mat and try to maintain the gap in between your both knee look to the right your both hip must be on the mat inhale take your left hand at the back back bend lift up contract your hip muscles keep lifting your hip as high as possible more lift up everybody stay there push your rib cage up ok then exhale hip down twist to the left leg right shoulder above the left knee and keep looking to the left side both hip is pressing towards the mat again inhale right hand at the back lift up go to the back bend contract your hip muscles if possible try to put your both hands back side same like a wheel pose then after that keep pushing your shoulder forward exhale take the left hand up very good and sit down twist to the right leg more push the shoulder down keep trying all of you very good stay here inhale take your left hand at the back lift up and go for the back bend contract your hip muscles try to put your both hands down after putting your both hands down try to put more weight towards the hand so just push the shoulder forward ok everybody exhale hip down last round and twist to the left leg very good look to the left both hip on the mat last round and you need to hold inhale put your right hand back side right hand behind inhale lift up after putting your both hands down bring your leg and hand closer to each other and stay there zero six very good everybody stay there come on five four stay there three two and one ok again exhale slowly go down and twist to the left right leg left shoulder above the right knee and look to the right side very nice both hip will be on the mat six come on five four stay there three two and one again slowly inhale take your left hand at the back and lift up hip up go for the back bend raise it up and higher put your both hands down then push the shoulder forward more body weight towards the shoulder and wrist six come on everybody keep lifting your hip up contract your hip muscles five push the shoulder up four more lift up three two and one again slowly exhale hip down and twist to the left side put your right shoulder to the left knee and stay there six come on five four come on three two and one ok again slowly come back inhale and exhale both hands down again all of you stay on your leg ok stay on the leg tongue chin toes pointing down inhale interlock your finger arms back elbow straight twist exhale put it to the right side so on bend your elbow toes pointing down very good stay here try to push the hip down try to not to move your hip again come back inhale interlock your finger and arch your back toes pointing down stay there everybody more back bending then exhale twist to the left side bend your elbow touch your forehead on the mat try to avoid movement in the hip keep pressing the both hip on the mat it is not possible 100% but try as much as possible again come back inhale raise your hands up interlock your finger and arch your back more up to the back bend look up then exhale move it to the right bend your elbow and touch your forehead on the mat without moving your hip if your hip is going up so you can slightly raise the forehead up and more focus to press the hip down ok last two inhale interlock your finger and arch your back toes pointing down then exhale take it to the left bend your elbow more touch your forehead on the mat keep toes pointing down ok one more time inhale raise your both hands up look up now exhale right shoulder right shoulder down then try to interlock your finger look on the mat and stay there right shoulder down so the right shoulder and wrist in one line six keep interlocking your finger toes pointing down hip down four come on three two and one again slowly come back inhale raise your both hands up take it up all of you exhale put your left shoulder behind so the shoulder and wrist will be straight line then interlock your finger toes pointing down and keep pressing your pelvis down or hip down and stay here six keep looking down on the mat try to wrist together elbow straight four come on three two and one ok again slowly come back inhale raise your both hands up and exhale both hands down everybody bend the knee take it here ok now sit like this now you require two block and if possible take the chair also any kind chair ok so we got the block you also arrange now what you need to do first take the two block back side and come in a cat pose take it here this way come in a cat pose six seven eight right and knee together block together now after that both toe tuck in inhale bring your right leg forward in between your hand zero tie now push your hip down stretch your quadriceps and hip flexor front knee ninety degree push your hip down properly now exhale right elbow here then with the left hand touch your heel to the hip stretch your quadriceps and hip flexor maintain your right knee ninety degree very good again take your back leg straight raise your both hands up now right hand at the back tai fai suwa ok look up stay there very good stay there longer keep pushing your hip forward look up ok again inhale and exhale hip up front leg straight ok raise the hip up now take your left elbow to the right side left hand to the right side raise your right hands up look up to the ceiling and twist look up and stretch nuomom lane take it up maintain balance nuomom lane ok again exhale both hands down put it down bend the knee take it back to the down dog press your heel towards the mat keep pressing your heel down chain the leg inhale bring your left leg forward push your hip down raise your both hands up keep pushing your hip down very good look up do little bit more back bending then exhale put your left elbow on tai chai left elbow with the right hand bend your knee be careful everybody touch your heel to the hip stretch your quadriceps and hip flexor very nice ok again stay tender knee raise your both hands up inhale take it up exhale left hand behind and right hands up go to the back bend look up very good stay there look up and stretch keep trying ok again inhale exhale hip up nuomom lane front leg straight nuomom lane now put your right hand to the left side raise your left hands up look up maintain balance and twist very good stay there look up again exhale both hands down down dog take it back one more time down dog everybody press your heel down inhale bring your right leg forward chai chai push your hip down raise your both hands up inhale look up very good stay there look up exhale right elbow on the knee then with the left hand bend the left leg touch your heel to the hip stretch your quadriceps ok stay there maintain balance more try all of you ok exhale leg straight raise your both hands up inhale and exhale right hand behind tai fai and take the left hands up doi tai right hand behind and left hands up and stay there maintain balance very good stay there keep pushing the hip down feel the stretch at the quadriceps and hip flexor fai come on 4 and look up 3 come on 2 and when ok again slowly exhale raise the hip up front leg straight now put your left hand to the right knee and slowly raise your right hands up and look up stay there maintain balance very good stay here look up to the right hand 6 come on 5 4 3 2 and when ok again exhale take it back to the down dog press your heel towards the mat down dog keep lifting the shoulder up hip up change the leg bring your left leg forward in between your hand take it here now push your hip down keep pushing your hip down raise the hands up now exhale left elbow on the left knee with the right hand bend your right knee and touch your heel to the hip very good stretch your quadriceps and hip flexor stay there everybody ok now take that leg straight raise your both hands up inhale left hand down tai chai swung right hands up and back bend keep pushing the hip forward 6 very good stay here come on 5 4 keep pushing the hip more down 3 towards the mat 2 and when again exhale and exhale both hands down take the left leg straight put your right shoulder to the left knee and raise the left hands up and stay there 6 and look up come on 5 4 3 2 and when ok again exhale now slowly remove the block and take pose remove the block yeah put your both hands down and hunch your back lock your chin look at your navel and stay there 6 hunch your back come on 5 4 come on 3 2 and when ok inhale slowly head up now you need to bring your right leg forward take it here bend the knee right leg ok now fix your both hip in one line raise your both hands up and look up take it up look up very good do more back bending ok exhale right hand down tai chai swung now with the left hand first touch your heel to the hip stretch your quadriceps ok now again if possible touch your big toe and slowly rotate from the elbow shoulder raise the elbow up yes look up and right hand maintain balance use your right hand to support look up properly very good look up keep moving right hand move behind up and stretch ok slowly exhale take it down here put your left shoulder down right hands up and look up left shoulder down look up and stretch again come back inhale straighten your both hand left toe tuck in now right leg to the left side right leg move it to the left side and back bend if possible try to put your both hands down with the right hand aim to catch your right ankle if possible stay there keep pushing the shoulder forward six come on five watch your leg ok four keep moving your both hand and leg closer to each other three come on two and one again exhale come back right hand down again bring your right leg forward one more time right leg forward now both hands down slowly exhale forward bend exhale forward bend again come back inhale raise your hands up and look up exhale right hand down tai fai so with the left hand bend the left knee rotate and raise the elbow look up right hand behind right hand behind more at the back very good now if possible stay turn the left hand six more try very good stay there come on five four stay there three two and one ok again slowly exhale put your left shoulder down and right hands up left shoulder down and right hands up stay there six come on five four three two and one ok again slowly come back inhale left toe tuck in right leg to the left side same leg and go for the back bend this time right heel up try to keep bringing your hand more closer towards the leg left leg must be straight six very good yeah stay there if possible keep moving your both hand more closer towards the leg come on five four stay there three come on two and one exhale come back cat pose and hunch your back both hands down lock your chin and look at your navel and stay there hunch your back six feel your thorax come on five four three two and one ok now slowly inhale head up change another side bring the left leg forward doi chen change the leg left leg forward push the hip down and slowly raise the both hands up raise the both hands up look up and stretch ok exhale left hand down with the right hand first bend the right knee touch your heel to the hip stretch your quadriceps and hip flexor look up ok now slowly straighten the right leg catch your big toe or feet and slowly slowly raise your elbow up keep trying if you can't you just try half just bend the knee same as before very good stay here look up ok slowly exhale right slowly down raise the left hands up left hands up and look up very good stay here everybody again come back exhale down slowly head up inhale right toe tuck in and take your left leg to the right side left leg move it to the right side if possible put your both hands down raise the left heel up very good nice stay here six everybody come on five push the shoulder more forward four come on three two and one again exhale take your left hand down one more time put your left knee down in between your hand now one time just slowly forward bend and exhale go down and stretch again slowly come up inhale put your left hand down rotate the from the shoulder raise the elbow up and stay there take it up everybody and keep moving your left hand behind six try to straighten your both hand and if possible straighten the right leg also come on five four three two and one then slowly exhale put your right shoulder down raise the left hands up and stay here more twist six come on five four three two and one again come back inhale slowly head up right toe tuck in and take your left leg to the right side keep raising the left heel up keep bending the left knee right leg straight and keep bringing your hand more closer to the leg and stay there six again try to push the shoulder forward come on five four three two and one again exhale slowly come back in a cat pose now this time interlock your finger down tight and exhale good look hunch your back and stretch lock your chin look at your navel six more hunch your back feel your thorax come on five four three two and one slowly sit down like this on the heel ok shake your hand all of you ok so now we will use chair any kind of chair is ok so what you need to do first look here like this everybody take the chair on the mat so the chair will be stable bring the right leg forward on the chair chan fi lane ok now maintain the knee 90 degree inhale raise the hands up now right leg is forward so put your left shoulder on the right knee then try to catch the wrist at the back stay there zhuo re now if possible you can take it up or just stay here zhuo re six look up maintain balance come on five four three two and one again slowly come back inhale raise your both hands up hai tai lane and slowly exhale change the leg put your right leg down doi chen left leg on the chair maintain the front knee 90 degree and hip to heel 90 degree straight again inhale raise your hands up exhale put your right shoulder above the left knee and catch the wrist at the back after catching the wrist if you feel comfortable raise the leg up otherwise just stay here zhuo re six keep looking up come on five if you can't do just try half four come on three two and one again slowly come back inhale and exhale slowly hands down ok one more pose back bend ok now see what you need to do first all of you watch carefully i will arrange your chair here properly then first you need to forward bend in front of your chair then take the two up on the chair here put the knee in the center now knee and hip in one line push your hip down bend the knee here and slowly raise the elbow up and take it up here maintain the front knee 90 degree ok ready everybody first forward bend ok then take the knee up put the knee properly raise the toes up here ok then feet forward so it become 90 degree no one move ok no one move ok raise your both hands up inhale look up now exhale with the right hand bend the knee rotate from the shoulder catch the toe and raise your elbow up you can use both hands and maintain balance ok six maintain balance come on five stay there four come on three two and one ok again exhale come forward feet together and stay there come forward and feet together feet together and forward bend stay there six five four three two and one do it take the left leg up forward bend ok take the leg up properly arrange the knee properly here then again raise the both hands up maintain the front knee 90 degree no one move ok first push the hip down then with the help of left hand hold the left leg tai chai try to catch your big toe and bend the knee or try to catch the ankle or feet just raise the elbow up and maintain balance rotate from the shoulder joint if you can't do you just keep raising the both hands up look up six and stay on your elbow come on five keep trying more bend full three come on two and one ok again sorry exhale foot together forward bend and stay there forward bending six five four three two and one ok relax sit down all of you sit down now take your both legs straight yeah and sit your leg and hand move there ok all of you take your feet together now zipling inhale raise the hands up exhale raise the toes up and forward bend and stretch keep moving down more forward bending again one more time inhale raise your both hands up then exhale go down and stay there raise your toes up six come on five four three two and one again sorry come back inhale and exhale hands down zipline bring it forward and bend the knee open your hands wide bend the knee take it up kneeling keep bending the knee inhale open your hands wider exhale twist both knee to the right side with the right hand press the knee down tai fai om chen chai look to the left again slowly inhale raise the knees up exhale twist to the left side keep pressing down very good stay here come on inhale knees up then exhale move it to the right and stay here six come on five four three two and one again come up inhale knees up and exhale take it to the left and stay there six five four three two and one again sorry come up inhale and exhale sevasana six go little bit up no no come on the mat properly everybody and sevasana take your feet shoulder apart palm facing up your wrist beside your waist and close your eyes now slowly inhale focus on your breathing exhale take a deep breath inhale exhale one more time take a deep breath inhale then exhale now few second completely relax ok now again slowly inhale exhale take a deep breath inhale exhale now slowly inhale raise your both hands up above your head high thigh length down thigh feet together toes pointing down stretch your shoulder exhale bend the knee gap chen chai chen chai and twist to the right side swipe in thigh now slowly come up and sit straight come back again take a right leg up after that both hands on the knee keep your back straight and close your eyes now slowly inhale in your lungs exhale take a deep breath inhale exhale one more time take a deep breath inhale exhale we'll chant three time om louder and longer join your palm chap chai keep your back straight close your eyes slowly inhale om inhale om one more time take a deep breath inhale om now slowly move your palm nice to warm it there now slowly gap with your eyes feel the heat massage your face neck go shoulder elbow and select so back there now slowly join your palm open your eyes thank you everybody so thank you so much everybody and the question which I have asked you that in this video how many time I teach twisting posture those who will give right answer they will get one free online class for me so you have to write the answer in the comment box and I will after giving the answer please write your whatsapp number or you can directly whatsapp me the answer ok so thank you so much everybody bye bye thank you