合集·Yograja 2024.01.11 【Yograja】提高力量和靈活性的拜日式高級變式（Surya Namaskar）作者：Yograja

再一次 舉起雙手 放下手臂 吸氣 伸直身體 臀部 臀部 再一次 臀部 臀部 再一次 現在,身體保持平衡,看著某個位置,保持平衡,保持頭部坐立。 蹲下,屈膝向右,提起身體。 現在,臀部向下,屈膝向右,屈膝向右,屈膝向右,屈膝向右,屈膝向右,屈膝向右,屈膝向右。 現在,臀部向上,屈膝向右。 現在,臀部向下,屈膝向右,屈膝向右,屈膝向右,屈膝向右。 手放在背部上,集中在背部上 向右轉,把左手放在右腿上 向右轉,向右轉,向右轉 那麼現在,你可以再來一次 再次,輕鬆地把背部放在右腿上 腿上,踏着背脯,踊躍腿 踏着腿跪跳踝,上牆 再次,脖子往上移,自raszam 身體兩隻手便應用,雙手一起 輕鬆地把右腕握在背部上 望熒起,然後伸揚 向左轉,向右轉 Tai fai wai, chen chai dao gui nil len, tang bang. Hei dwao, hai tai len, raise it up. Khasa, tang bang, chen fai. Catch guo chen, maintain balance, look at one point. Stay there, nua dao gui len, lift up, nua tang bang. Dum len, hei dwao, chen fai len, dan tai wei tang chen. Tang tai. Tang tai, maintain balance. Khasa, chen fai suan, hai tai suan, nin tang. Hei dwao, chen chai len, tai chai len, blank. Nua len, look up. Khasa, tai chai suan, chen chai gup chen. Hei dwao, chen chai, take a look at the fai, tai fai len. Hai tai tang, hai chen tang. Khasa, chaturanga, chen chai len, ba diem. Chen chai len, tam diem, suan suan. Hei dwao, back bend, siat mum. Mui chen suan, toe tucked out. Khasa, mum len, chen fai len, lift up. Chen fai len, lift up, higher. Chen fai, chen bing, hei dwao, hai tai len. Raise it up, down tai, take it arms back and stretch. Nua back bend, sway. Khasa, bing chai, om chen, catch your ko tai at the back, nin len. Om chen, keo tai gup. Catch the wrist at the back and maintain balance, tan bang. Hei dwao, hai tai len, nin len, look up. Khasa, dao gui len, chai gup chen, hai tai. San ang dao suan, forward bend, stretch. Nua dao gui len, nua forward bending, dong len. Hei dwao, chen chai len, down tai. Take it up here. Chen chai len, down tai. Khasa gup tai, pull your leg up. Zu, thang tai. If you can't, your thang tai comes out. Zu, thang tai. Again, hei dwao, chen chai suan at the back, hai tai len. Hai tai len. Zu, thang tai. Khasa, hai tai suan. Tai fai, catch your mui chen fai, chen len, lift up. Tai fai, raise it up. Nua thang bang, up and higher, maintain balance. Khasa! Tai fai suan gup chen fai, nin thang gup chen fai. Chen chai guot chen suan. Tai chai. Catch your gu chen or mui chen fai, pull your leg up. Bend forward, look up and stretch Slide Tessa bend side, try to own Chen Catch your kou tai at the back and tang bang Catch kou chin, tang bang kou tai Again, head bow, hai tai len, take it up Tessa forward bend, hai tai suang Chen fai len, nua gap chen Chen fai nua len, gap chen Dong len, head bow, chen fai len Dam tai, tessa gap tai Kang tang bang so kang sao tang tai zu Pull your leg up properly, nua gap tai Zu zu, up and stretch, nua try Again, head bow, chen bing hai tai len Take it up, all of you, nil len Head bow, tessa tai suang Tai chai, catch mui chen chai Chen chai len, lift up Chen chai len, tang bang Up here, everybody, tang bang Tessa, chen chai gap chen Tai chai suang, chen chai gap zu Tai fai, catch kou chen chai Pull your leg up, lift up Pull your leg up, kalena, everybody, nua Tessa, chaturanga Chen chai len, lift up Chaturanga, chen chai len, lift up Head bow, up dog Raise it up, nil len, siat mum Tessa, mum len, chen fai len Nin zon, chen fai len, gap chen Gap chen, gap chen, nua dow gui len Try to high mum thang Head bow, chen fai, chen bing High tai len, raise it up, down tai Nua arms back and stretch Nua back bend, nil len Tessa, bend fai Try to om chen, catch your kou tai At the back, nil len Thang bang, maintain balance Again to the head bow High tai len, raise it up, nil len Tessa, now tai chai sanang Tai fai, catch your kou chen Pull your leg up, dow suan Tai fai, catch kou chen chai Pull your leg up, but forward bending Thang bang, tiep tiep Nua, very good, zoo Kou len, kou len Again to the dung len Head bow, chen chai len Down tai, take it up Head bow Tessa, try to gap tai Pull your leg up Gap tai, pull your leg up Head bow, chen chai suan Chen fai, swag zao Thang chen and mum Swag zao Kou len, everybody High tai len Nua, back bend Nil len, look up Tessa, suan, good on Gap tai, gap tai Nin thang, gap tai Again to the head bow Zen zen mum len Chen fai, side plank Chen fai, tai fai, catch mui Chen fai, same same before Take it up, everybody Try to kou len Thang bang, more pull the leg up Tessa, plank Gap chen fai Tai chai, catch kou chen Or gap chen fai Pull your leg up Nua, try More pull your leg up, everybody Thang bang Tessa, chaturanga Or badiam Chen fai len or high chen len If possible, high chen len or chen fai len Head bow, up dog Len kui, len kui, chen chai Tessa, mum len, nim zon Len kui, chen chai, everybody Chen chai len, gap chen Gap chen, gap chen, chan gap chen Head bow, chen chai, high tai len Back bend, arms back Nil len, look up Back bend Tessa, chai, om chen Nil len, look up Thang bang, zhu Head bow, high tai len Take it up Tessa, chen fai len Tai fai, sanang Tai chai, catch kou chen fai Pull your leg up Nua, dow gui len Chan nua, forward bend Nua, dow suang Dum len Dodo, head bow Zen zen, down tai, catch kou chen Down tai, fai Pull your leg up, head bow Tessa, gap tai, raise it up Gap tai, everybody Nua Maintain balance Thang bang Kou len, kou len Head bow, chen fai Suang, swags up Chen chai High tai len And mum High tai len And mum Tessa, suang Go down, forward bend Gap tai, forward bend Gap tai Head bow Dodo, mum len Chen chai, take it up Up, catch your mui chen Everybody, pull your leg up Thang bang, raise it up Tessa, plank Gap chen chai Tai fai, catch kou chen Fai, a chai Zen zen, mum len Pull your leg up Pull your leg up, more try Lift up, gap tai, gap tai Tessa, chaturanga More chen len or high chen len Chen chai len or high chen len Lift up Chen chai Head bow Up dog And Tessa meow And bay Meow and bay