Yograja 2023.12.26 【Yograja】Yograja 伸展強化瑜伽｜後彎-扭轉-開髖瑜伽｜初級進階

大家好 歡迎回到我的youtube頻道 yogaraja 所以今天在這個視頻中 我會教你一些伸展 和一些強化姿勢 並且會有更多 像背部扭曲 扭曲和肩膀開闊 不同類型的瑜伽姿勢 而這又是混合級別 但是會有一些 進階姿勢 不適合初學者 所以如果你覺得這不適合你 你可以做一半 但不要破壞流程 因為對某些姿勢 你需要更多經驗 因為你知道 如果你嘗試任何新姿勢 第一次 所以你會看我的視頻 然後你會嘗試 但是你不會能夠 進入姿勢100% 所以你需要做什麼 你只要跟隨熱身 然後只要繼續嘗試 盡可能 然後一或兩天 你會看到改善 而這會幫助你 進入姿勢輕鬆 所以事情是 你會練習多少 你會得到更多彈性 或者 你會更容易 進入姿勢 所以這不意味著 我現在會教你 你能夠做到的 不是這樣的 給你更多時間練習 好的 我們開始 我們先做坐姿熱身 所有人舉起右腳 或坐在舒適姿勢 雙手合併 閉上眼睛 保持背部直 慢慢吸氣 呼氣 慢慢呼氣 深呼氣 呼氣 慢慢呼氣 再一次 深呼氣 呼氣 然後呼氣 我們唱一句 一句Om 更大聲更長 保持背部直 閉上眼睛 呼氣 Om 慢慢搓揉手臂 慢慢吐氣 慢慢閉上眼睛 感受熱氣 把手放在面前 睜開眼睛 看著手臂 雙手合併 大家好 慢慢吸氣 雙手舉起 推起肩膀 伸展肩膀 看起來 呼氣 雙手放在地上 看著腳 雙手放在地上 雙腳在地上 呼氣 雙手舉起 推起肩膀 看起來伸展肩膀 呼氣 雙手放在地上 看著腳 再一次 深呼氣 呼氣 看起來伸展肩膀 推起肩膀 呼氣 右腳向前傾 雙腿保持在地上 保持在地上 再一次 深呼氣 雙手合併 雙腿伸直 雙腿向後傾 看起來伸展肩膀 保持在地上 深呼氣 左腳向地上 伸展肩膀 右腳向前傾 雙腿保持在地上 保持在地上 深呼氣 雙手伸直 雙手合併 雙腿保持在地上 看起來伸展肩膀 雙腿保持在地上 保持在地上 深呼氣 右腳向前傾 雙腿保持在地上 再一次 深呼氣 雙手伸直 雙手合併 雙腿保持在地上 雙手伸直 雙腿保持在地上 深呼氣 4 3 2 再一次 深呼氣 雙手伸直 看起來伸展肩膀 雙手合併 雙腿保持在地上 雙手合併 雙腿保持在地上 深呼氣 雙腿保持在地上 看起來伸展肩膀 雙腿保持在地上 深呼氣 雙腿保持在地上 右腳向前傾 雙腿保持在地上 如果可以的話,也可以把腿伸直 伸展肩膀 伸展雙腿 再一次 深呼氣 雙腿保持在地上 再一次 雙腿保持在地上 看起來伸展肩膀 雙手合併 深呼氣 雙腿保持在地上 左腳向前傾 雙手合併 雙腿保持在地上 雙腿劃直 小腿伸直 再次回到正式的姿勢 吸氣 把手朝後移動 旋轉你的肩膀 推開你的腹肌 提高你的大腿 儘可能保持呼吸 繼續向上看 提高眼睛 吸氣 向右移動 伸展你的腹肌 儘可能鎖住你的腹肌 伸展腹肌 吸氣 把手朝後移動 推開你的腹肌 提高你的大腿 保持呼吸 儘可能鎖住你的腹肌 再次回到正式的姿勢 向右移動 儘可能鎖住你的腹肌 伸展腹肌 提高眼睛 向右移動 提高眼睛 伸展腳趾 第三個 放在這裏 第四個 第三個 第四個 向左移動 推開你的大腿 繼續伸展你的大腿 儘可能鎖住你的腹肌 如果沒有這個姿勢 呼吸正常 5 4 3 2 3 2 5 6 7 8 9 10 11 12 13 14 15 16 17 18 20 21 22 24 27 28 29 30 31 32 33 吸氣,左邊,扭動,感受你的動作, 經常做的動作,呼吸會幫助你, 提高你的重心,停止,再一次,吸氣, 然後吸氣,把左手放在後面, 收緊肌肉,把肋骨推開, 留在那裡,六,你可以嘗試吸氣, 吸氣,或是正常呼吸, 5. 繼續拉伸你的肩膀 4. 繼續拉伸你的大腿 3. 把脖子放在後面 2. 再次回來 3. 吸氣, 把手提起來 4. 轉向左側 5. 把左手放在右腿後面 6. 再次吸氣, 繼續繼續 7. 再次呼氣 8. 再次呼氣, 繼續呼氣 9. 再次呼氣, 繼續呼氣 10. 繼續拉伸你的大腿 11. 轉向右側 12. 再次拉伸右腿 再一次,你的右腿會在這裏 保持你的右腿和膝蓋在一條線上 吸氣,把雙手提起來 收緊你的肩胛骨 倒轉 吸氣,右手向下 收緊你的肩胛骨,非常好 提起你的肩胛骨 正如我說過,你的下半身沒有動作 在你的腿和腹部,你的腿 只是從你的上半身移動 再一次,吸氣 看起來,左腿向45度旋轉 吸氣,旋轉 把你的右手放在你的左腿 看起來,非常好,保持在那裏 沒有動作在腿上 再一次,回來,吸氣 看起來 吸氣,右手向下放在你的右腿 左腿應該是直立 集中在你的動作中 感受你的動作,保持在那裏 再一次,吸氣,回來 吸氣,旋轉到左腿 非常好,保持在那裏 如果你有任何問題,可以留言告訴我 保持在這裏 吸氣 看起來,集中在你的呼吸中 吸氣,移動到右腿 倒轉,把你的手放在山上 吸氣,旋轉到右腿 非常好,保持在那裏 再一次,吸氣,把你的手提起來 旋轉到左腿 旋轉到右腿 看起來,非常好,保持在那裏 再一次,吸氣,把你的手提起來 看起來,旋轉到左腿 看起來 旋轉到右腿 旋轉到右腿,保持在那裏 腹部肌肉紋理 旋轉到右腿 看起來,非常好,保持在那裏 再一次,吸氣,回來 吸氣,把你的手提起來 旋轉到左腿 看起來,旋轉到右腿 旋轉到右腿 看起來,非常好,保持在那裏 再向上看 3 2 3 2 3 2 1 3 4 6 7 8 9 10 11 12 13 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 28 29 30 31 32 33 32 33 再回到正軌的姿勢 吸氣 把雙手放下 把腳伸出 現在 把右腳伸出 把左腿放在地板上 把左手放在地板上 把腿推向下 右手放在腿上 直立 右手直立 看起來 右手直立 把腿推向前 看起來 再吸氣 把右手放在地板上 把左手放在地板上 看起來 左手放在地板上 看起來 非常好 慢慢的 吸氣 把左手放在地板上 把右手放在地板上 把左腳伸出 把腿推向上 把腿推向下 看起來 再次回到正軌的姿勢 吸氣 把左腳伸出 把右手放在地板上 看起來 變換另一面 把左腿推向下 看起來 再吸氣 把右手放在地板上 把左手放在地板上 看起來 再吸氣 把左腿推向上 看起來 再吸氣 把右腳放在地板上 看起來 右手伸出 吸氣 把右手伸出 看起來 keep pushing the hip down loosen up your hip joint, look up ok, exhale, join your palm bend your right leg keep pushing your hip forward one more try everybody keep trying again, come back, inhale look up take it up and stretch, look up exhale, move it to the right put your left knee on the mat Zig Zag out here right hand on the knee push your hip forward open your hands wider look up more push your hip down, everybody keep trying exhale, right elbow down raise your left hand up keep pushing your hip joint loosen up your hip joint and stay here exhale, join your palm put your elbow down bend your left knee raise your toes up inhale, look up at the same time, keep pushing your hip down again, come back, inhale look up and stretch come in the center, look up then exhale bend your left leg right knee on the mat with your left hand open the left knee wider right hand straight and look up, do more big bend at the same time, push the hip down towards the mat very good, six keep pushing the hip down and exhale, left elbow down raise your right hand up look up, raise your right hand up and exhale join your palm put your elbow down, bend your right knee keep pushing your hip down look up to the ceiling stay there, hold the breath ok, one more time inhale, come up in the center inhale, look up then exhale, move it to the right put your right foot out of the mat right hand on the right knee then push the hip down stay here, look up six, keep pushing the hip down more big bending come on, five four, stay there three come on, two and when then exhale put your right elbow on the mat raise your left hand up look up and stay here six, more try come on, five four three two, and when again exhale join your palm, put your elbow down bend your left knee toes pointing up to the ceiling inhale, look up hit down your leg and stay there, six try to hold your breath as long as possible otherwise you can take normal breathing come on, four three, stay there, two and when okay again come back, inhale look up and head up then exhale, take it to the left right knee on the mat take the left foot out of the mat left hand on the left knee push the left knee out inhale lift up your rib cage up straighten your elbow and stay here six keep pushing the hip down hold your breath if can't hold, take normal breathing come on, five four, three stay there, two and when then exhale left elbow down right hand up, inhale look up, right hand up six, loosen up your hip joint come on, five four three two and when then exhale, join your palm put your elbow down, bend your right knee raise your toes up inhale, look up push the hip down, six come on, five four three come on, two and when okay again sorry, come back, inhale take it up here, look up then exhale, take it back to the plank and feet together, plank drop your knee and chest down, look straight thumb down look straight inhale back bend, roll your shoulder back contract your hip muscles slightly bend the elbow and lift up your rib cage up contract your upper back and shoulder feel your trapezius, look up exhale down dog or mountain press the heel on the mat down inhale, bring your right leg forward in between your hand slowly inhale raise both hands up, do back bend arch your back up and stretch it moment, look up try to do more back bending, up and stretch everybody okay now slowly exhale raise your left leg up slightly bend the both leg maintain balance slightly bend your both leg, maintain balance okay again, exhale both hands down inhale, raise your right hand up look up and stretch take it up, look up and stretch then exhale slowly put your left knee down push your hip forward and again inhale, push your hip forward look up and exhale, right leg straight raise the hip up and slowly forward bending go down stretch your leg everybody forward bending okay again, inhale gap chin fai, bend the right knee look up and stretch then exhale, both hands down front split, put your both hands down and now just keep pushing the hip down as much as possible if you can touch your right hip on the mat, then raise the both hands up if can't, so just do same as me just keep pushing the hip down, look up exhale, interlock your finger to the heel, forward bend down thigh, got chin if you can't, you just stay here half and forward bending better stay there again come back, inhale and exhale, take it down on the knee, protect out and inhale, interlock your finger slowly push the hip back elbow straight push the hip back do hollow back then exhale, support your back back bend, contract your hip muscles lift up your rib cage up more up to the back bend again come back inhale, heel to our thigh and raise the hands up and exhale, take it back to the down dog, press your heel to the mat, or mountain press your heel to the mat what is the difference between mountain and down dog I will talk about this later in different video inhale, bring your left leg forward in between your hand and slowly raise your hands up do back bend look up and stretch more back bending up and higher and exhale, slightly bend the both knee up and look at one point very good, maintain balance, stay there look at one point again, put your right knee down take it here right knee is up here inhale, slightly push the hip down take your left hand up and do twisting and exhale, hands down right knee on the mat, toe tucked out and slowly raise your both hands up inhale keep pushing the hip forward and do more back bending and exhale raise your hip up, forward bend stretch right hip 90 degree left leg straight, raise your toes up again, come back inhale, head up and exhale, front split, swags up raise your both hands up, inhale but if you can't put your hip down so just do half same as I show you before six and take it up then again and exhale go down, forward bend interlock your finger to the heel keep pressing your elbow down again, come back inhale and exhale, go to the cat pose hunch your back, meow go long, meow hunch your back, cat pose inhale, raise your both hands up interlock your finger, hollow back elbow straight more push your hip back then exhale back bend, contract your hip muscles keep lifting your rib cage up more up all of you, keep trying ok, again come back, inhale then exhale, both hands down take it here inhale, raise your right leg up raise your right leg up here, bend the knee take the left hands up look up and stay there, maintain balance look up, very good six, look up come on, five stay here four, keep looking at one point come on, three two and when then exhale put your left hand down now first take the left toe out right hand behind and go to the back bend look up and stretch raise it up, more back bending right leg will be straight six, contract your hip muscles come on, five four, stay there three come on, two exhale bend the right knee right elbow on the mat now with the left hand catch your right ankle, same leg is up and look up, head up and stay there maintain balance six, keep looking at one point come on, five little zip tie try to take your shoulder and elbow 90 degree four, maintain balance three come on, two and when then exhale both hand is straight, right leg is as it is left toe tucked in exhale, keep bending the right leg lift up and stay there, down dog keep bending the right knee push your shoulder more down six, maintain balance come on, five four, stay there three two and when inhale, bring your right leg forward in between your hand and slowly raise the hands up high tai sanan, palm facing on the mat and slightly back bend look up and stretch, very good six, and look up come on, five four three two and when then exhale slightly bend the both leg look at one point keep bending the both leg and find the balance six, very good come on, five, left knee is up two, four three two and when then exhale, check it here put your left wrist down heat wow, inhale raise the right hands up and do little bit more twisting six, left knee must be straight come on, five four three, stay there come on, two and when then exhale put your hands down put your left knee on the mat right knee 90 degree again, inhale, open your hands wider look up, expand the rib cage up and stretch six, and look up more try come on, five four maintain balance come on, three two, and when exhale raise the hip up, take it here and slowly forward bending and stretch, raise your toes up six front leg straight, left leg hip 90 degree come on, five four, three two and when slowly inhale head up and exhale, shrugs up, front split go down, if you can't, so you just do half if possible, raise the both hands up high thigh lay if you can't, you just stay here, look up and stay there, six come on, five keep lifting your rib cage up, four come on, three two and when exhale, forward bend interlock your finger, if you can't we just try to bend your elbow and go down, stay here, six come on, five four three two, and when again, slowly come back, inhale take your right leg to the left side right hands up and do big bend right heel up, right knee bend left leg straight, lift up and stay here six, keep lifting your hip up keep lifting the rib cage up come on, five four three, two and when then slowly exhale, both hands down and come in a cat pose, hunch your back lock your chin, rotate your navel feel your thoraxes six, keep hunching your back come on, five, four three two and when slowly head up change another side take your left leg up left leg up then right hands up, inhale look up, maintain balance keep lifting your left knee more higher maintain balance, six come on, five four stay there, three come on, two and when exhale, right hand down first, right toe out then take your left leg straight and inhale up to the big bend keep contracting your hip muscles, keep lifting your rib cage up, six come on, five four stay there, three two and when slowly exhale put your left elbow down then with the right hand catch your left ankle left elbow down with the right hand keep raising your left leg maintain balance keep looking at one point and you can take normal breathing, five four, come on everybody stay there, three come on, two and when exhale both hand is straight, right toe tuck in, and straighten up your right leg, but keep bending the left leg, lift up and higher keep bending your left leg lift up and higher, six come on, five four three two and when inhale, bring your left leg forward in between your hand and open the hands wider, palm facing on the mat keep maintaining the left knee 90 degree look straight, six, slightly you can look up keep lifting your rib cage up come on, five four stay there, three come on, two and when exhale find the balance, keep looking at one point yep, very good, stay there keep bending your knee six come on, five four, three two and when exhale, put your right leg behind right hand down inhale, take your left hand up and do a little bit more twisting right knee must be straight six, and look up come on, five four three come on, two and when exhale, hands down right knee on the mat, toe tucked out inhale, expand the rib cage open your hands wider look up and stretch six, keep contracting your upper back and shoulder squeeze your trapezius muscles come on, five four stay there, three come on, two and when then exhale, raise the hip up and slowly forward bending and stay here, raise your toes up six, and keep pressing forward come on, five four stay there, three and when, ok sorry, inhale and exhale, front split after doing front split, shrugs up raise the both hands up but if you can't, so you just stay here and look up if you can't do full, so you just stay here, look up and stay there six, more up to the bending come on, five four come on, three two and when then exhale, forward bending interlock your finger to the heel elbow down, if you can't just bend the elbow and forward bending six, and stretch come on, five four three two and when, ok now, slowly come up hip up, right knee up here take your left leg to the right side left leg up, hip up raise it up and higher try to put your both hands down if possible, otherwise just do half keep bending your left leg right knee straight, six come on, five four three come on, two and when, ok, slowly exhale take it down here put your both hands down interlock your finger and hunch your back stay there six, more hunching your back feel your thorax, come on, five four three two and when, ok, inhale, head up and exhale, slowly go down, hip down straighten your both leg here hunching, ok feet together, now bend your right leg here chin five put your right shoulder under the knee place your palm down spread your finger with the left hand catch your right ankle or feet and pull your leg up look to the left side and stay there very nice six, keep looking to the left side come on, five four come on, three two and when, slowly exhale take your right leg above the left side with your right hand press the knee tai chai len raise the left hand up, inhale now right hand behind put your left shoulder above the knee left toes pointing down look behind to the right side keep pressing your both hip on the mat haimam ansuvang and stay there, six you can focus on your breathing, slowly inhale and exhale look behind to the right side come on, five four three two and when ok, again come back inhale and exhale bend the knee here bring your heel closer to the navel press your right knee down take it down, left leg straight inhale contract your hip muscles, tuck your core in and exhale try to interlock your finger press your elbow down and stay there keep lengthening your spine straighten your knee, six come on, five four come on, three two and when ok, again come back, inhale and slowly exhale take your leg straight, feet together be seated in the center of your mat change the leg another side, doi ben put your left shoulder under the left knee spread your finger left hand on the mat or on the floor then right hand get your ankle or toe pull your leg up straighten your leg, elbow above the head very good, stay here six, keep pulling the leg more up come on, five four three two and when again slowly exhale left leg to the right side with the left hand, press your knee right hand up, inhale and exhale keep the left hand behind right shoulder above the left knee look to the left, right toes pointing down try to keep pressing your both hip on the mat and stay there six, come on, five four three two and when again come back, inhale and exhale bend your left knee, bring your left heel closer to the navel to the lower abdomen then press your left knee down properly, raise your right toes up inhale and slowly exhale interlock your finger, keep pressing your elbow down, forehead to the leg and stay there, keep raising your right toes up six, keep pressing your left knee down towards the mat come on, five four three, two and when again slowly come back inhale and exhale both hands down, everybody take your both legs straight here now the second leg and hand ok, now all of you take your feet together interlock your finger and keep your back straight and move there, one two three four five, six seven and eight, slowly inhale hit while raise the hands up and exhale, slowly forward bend stay there six, stretch your back, hip come on, five four three come on, two and when ok again slowly come back, inhale and exhale, hands down now everybody just hug your knee and lie down head will be down, hug your knee stay there now slowly inhale open your hands wider on the mat keep bending the knee twist both knee towards the right side exhale, twist right hands press the left knee with the right hand press the left knee down, very good, stay here look to the left side again come back, inhale open your hands wider and exhale, twist press your knee towards the left side keep putting the both shoulder down look to the right hand, right side again come back, inhale knees up then exhale, twist move it to the right look to the left side one more time, come up, inhale and exhale twist to the left and look to the right now slowly inhale and exhale, salasana take your both legs straight zeg line take your both heel on the edge of your mat feet a gap just little wider than your shoulder both toes pointing outside totally relax arm beside your waist, arm facing up close your eyes and stay there now slowly inhale in your lungs feel the breath, slowly slowly inhale try to hold your breath feel your rib cage and slowly exhale take a deep breath, inhale feel your breath, feel your ribs try to hold your breath and slowly exhale one more time take a deep breath, inhale and exhale now focus on your breathing and relax your whole body and mind now again slowly inhale exhale take a deep breath, inhale exhale one more time inhale and exhale now slowly inhale raise your both hands up above your head, interlock your fingers high thigh, lean down thigh feet together, toes pointing down stretch your body then exhale bend your left knee twist to the right side and slowly come up now if you sit in comfortable pose or you can just take your right leg up right put your both hands on the knee and keep your back straight now slowly inhale in your lungs hold your breath exhale inhale exhale one more time, take a deep breath, inhale then exhale well chant one time, three time keep your back straight join your palm close your eyes chap thai keep your back straight, inhale exhale one more time join your palm take a deep breath, inhale one more time, take a deep breath, inhale inhale exhale one more time take a deep breath, inhale chap thai 肩膀 慢慢放鬆你的手臂 睜開你的眼睛 謝謝大家 如果你有任何疑問 請留言 希望再會 在下一個視頻 再見 謝謝 再見