Yograja 2024.01.27 【Yograja】6 個增強上背部靈活性的最佳練習｜後彎瑜伽 By Yograja

你可以選擇兩格 或者選擇四格 兩格往右 兩格往左 甚至你可以選擇六格 例如三格往右 三格往左 所以它是多高 那就難了 它是多低 那就容易了 所以現在我會試著選擇四格 先躺下來 大家注意一下 你可以把兩格放在牆上 這樣牆就會穩定 現在沒有牆 所以我只會支撐著牆 先把手放在地上 深呼吸 提起 然後把雙手放在牆上 慢慢地 現在先把頭部推前 頭部向前 繼續走動雙腿 深呼吸 繼續推前 你的椅子和膝蓋之間有多少空間 一樣 首先你要把背部45度向前 膝蓋和膝蓋在同一條線 這樣你會有椅子和膝蓋之間的空間 深呼吸 頭部向下 繼續抱著椅子 把肩膀向下 把屁股向椅子 繼續抱著椅子 肩膀要向前 深呼吸 肩膀向後 肩膀向後 然後抬起頭 抬起頭 然後把椅子放在地上 保持肩膀向前 這只是為了放鬆肩膀 保持身體90度 放鬆肩膀 大家準備好了嗎 現在放鬆肩膀 肩膀與椅子之間的空間 然後把膝蓋放在你的肘骨 然後把肩膀向後 然後抬起肩膀 之後把背部向後 把肩膀向前 然後放鬆肩膀 深呼吸 肩膀向前 肩膀向前 肩膀向後 Straighten your elbow Stay there Ok, again, inhale Exhale Just take the hands down And little bit hunch your back Just slightly hunch your back Now, before we had hold upright Now another side You have to put your elbow on the chair Again, head will be down First elbow little bit gap To put your head down Now, so Ok After putting your head down Your elbow closer to each other Ok, elbow closer to each other Finger straight And put the thumb Base of the neck Knee and hip 90 degree So there is a gap in between your knee and Knee and chair Exhale, go down Push your shoulder down Go down as much as possible Ok, now inhale Exhale, hunch your back But head will be down Ok, so ready everybody Exhale, again go down Exhale, more go down Ok After that you just normally Hook a strap in your ankle Ok Then raise the both hands up Keep moving the hands As down as possible Now hands Little bit more down Ok Interlock your finger now Elbow straight Push the hip back, chest forward Elbow straight Straighten the elbow Push the hip back Ok, keep trying everybody Keep pushing the hip back Straighten your elbow More try Ok, again inhale Just one hands down To relax Little bit hunch your back Then after that Hook your strap in your ankle Ok Muhycin Push the hip back Ok, enough Then just try to Hook the strap in your ankle properly Then take the both Hands up Straight here Then again keep making The hands at the back Ok, then raise the tailbone behind Push your ribcage up And elbow straight Ok, inhale, exhale Straighten your elbow Now interlock your finger Ok, exhale, straighten your elbow More straighten your elbow Raise the tailbone back Straighten your elbow everybody More try Stay there Straighten your elbow Ok, again slowly exhale Muhycin Hands down Hunch your back