合集·Yograja 2025.03.11 【Yograja】30分鐘的技術說明，以幫助進行扭轉和高級臀部｜高級瑜伽

招招招 招招招 招招招 二招起 推肩起立 看上去 伸展 招招招 二招下 伸直 招招招 二招起 伸直 招招招 二招下 伸直 一招起 招招招 二招起 伸直 伸直 推肩起 伸直 一招起 伸直 Hit 吧! Nin Len, Tai Sheng An Take it up and arms back, look up Thai Sa Doi Ben Kyu Tai Suong Nin Len, Tai Chai And Kyu Tai Suong Hit 吧! Hai Tai Den Seng An, look up and stretch Arms back and stretch Thai Sa Doi Tai Kyu Tai Suong Keep moving down and stretch An Suong, press down Hit 吧! Nin Len Hai Tai Seng An Up and stretch Nin Len, up and higher Thai Sa Doi Ben Kyu Tai Suong Keep moving down and stretch Mot Len Hit 吧! Hai Tai Len Tai Seng An Take it arms back and stretch Nin Len Thai Sa An Kyu Tai Suong Tai Fai Len Look up and stretch Hai Mong An Suong Nin Len Kyu Tai Suong Hit 吧! Hai Tai Len Tai Thang Take it up and arms back, look up Thai Sa Doi Ben Kyu Tai Suong Nin Len Look up and stretch Sao Nam Bone and stretch Ba Hai Mot again with Hit 吧! Hai Tai Len and raise it up Thai Sa Tai Suong Hai Chen Gap Chen Tai Fai Suong Hit 吧! Mong Len Lift up and stretch Siat Mong If possible try to Hai Tai Suong Then keep pushing shoulder forward Lift up and stretch Thai Sa Go Down Mong Suong Tai Chai Vai Chen Fai Dao Goi Suan Nin Fai Hai Mong An Suong Hit 吧! Tai Chai Suong Mong Len Lift up and stretch Siat Mong Hai Tai Suong Then keep pushing shoulder forward Lift up and stretch Lift up higher More push your shoulder forward Thai Sa Go Down Mong Suong Tai Fai Vai Chen Chai Dao Goi Dip Tai Chai Tang Nin Suan Hai Mong An Suong Hit 吧! Doi Tai Tai Fai Suong Mong Len Lift up and stretch Siat Mong Go to the back bend Thai Sa Go Down Mong Suong Suan Tai Chai Vai Chen Fai Dao Goi Dip Tai Fai Tang Hit 吧! Tai Chai Suong Mong Len Lift up and stretch Siat Mong Take a deep breath and stretch Mong Len If possible try to Hai Tai Suong Nin Suan Thai Sa Go Down Mong Suong Suan Tai Fai Vai Chen Chai Dao Goi Dip Tai Chai Tang Mong Len Hit 吧! Tai Fai Suong Raise it up Lift up and Siat Mong Nin Suan Then go up Keep pushing shoulder forward Hit 吧! Lift up and stretch Siat Mong Nin Suan Keep pushing shoulder forward Hit 吧! Mong Len Lift up and stretch Siat Mong Siao Nam Bon Pa Hit 吧! Tai Chai Suong Mong Len Tai Chai Suong Hit 吧! Raise it up Again go up Lift up and stretch Siao Nam Keep lifting up Bon Pa Mong Suan Tai Fai Vai Chen Chai Dao Goi Om Chen Get kote at the back Nin Chai Zu and stay there Siao Chen Chai Tang Chen Nam Bon Pa Hai Hit 吧! Raise it up Tai Fai Vai Suong Chen Chai Len Tai Chai Chen Chai Suong Keep dropping your left leg down Chen Fai Nua Gap Chen Chen Fai Nua Gap Keep pressing down Nin Suan Keep going down Hit 吧! Raise it up Nin Len Chen Chai Tai Chai Len Tai Chai Nin Fai Suan Catch kote at the back Nin Fai Nua Stretch Tai Liao Suong Keep going down and stretch Hit 吧! 伸直臀部 再伸直右臀 90度 伸直右臀 90度 伸直臀部 90度 伸直腿部 繼續伸直臀部 慢慢伸直臀部 伸直右臀 伸直臀部 伸直膝蓋 保持平衡 肘向右 抱起膝蓋 伸直膝蓋 膝蓋向右 伸直膝蓋 把膝蓋放開 膝蓋向右 右腳伸直 右手放在左手上 如果可以,請用手指頭 右腳伸直90度 伸直 雙腳伸直 雙腳持續向下 好,再一次 雙手伸直 抬起來 雙手放在地上 雙腳伸直 抱著 雙手在背後 保持看著 兩手伸直 向地面伸直 雙腳伸直 雙腳保持平衡 雙腳伸直 雙手放在地上 雙腳伸直 不 不一定是100% 一點點 吸進去 把手推高 把手拿高一點 放鬆 把手放在膝蓋上 把右手放在膝蓋上 站起來 看着上方 伸展 把膝蓋放在膝蓋上 放下 看着上方 把手牽到膝蓋上 我剛纔說了 把手牽到膝蓋上 把手牽到膝蓋上 看着上方 伸展 膝蓋放在膝蓋上 繼續往下走 手指放下 手拇指向前 保持姿勢 再一次 手指放下 手指向前 手指放下 手指向前 手指放下 手指向前 上蹲,嘗試抓住肩膀,伸直肩膀 站起來,把肩膀拉起來 手伸直,把腳伸直 保持平衡 吸氣,雙手舉起來 上蹲,伸直雙手 伸直雙臂,把肩膀拉起來 抓住肩膀,站起來 上蹲,伸直肩膀 下蹲,伸直肩膀 5,4,3,2,1 雙手舉起來 上蹲,伸直肩膀 雙手舉起來 下蹲,雙手舉起來 上蹲,伸直肩膀 保持平衡,下蹲,伸直肩膀 6,5,4,3,2,1 慢慢吸氣,雙手舉起來 上蹲,伸直肩膀 Tosa Meow 雙手舉起來 上蹲,伸直肩膀 Tosa Swan 雙手舉起來 Tosa Swan 雙手擺劈 下蹲,擺劈 雙手舉起來 雙手擺劈 繼續蹲下 雙腳 屈膝在右手的中心 雙手提起 右手的頭部在90度 蹲下 雙手向後伸展 站起來 雙腳放鬆 右腳伸直 右腳向下伸45度 雙腳伸直 6 伸直 右腳伸直 5 伸直一點 4 伸直一點 3 2 雙腳向地面 伸直 右腳伸直 雙腳伸直 右腳伸直 雙腳伸直 右腳伸直 雙腳伸直 伸直一點 3 2 雙腳伸直 右腳伸直 雙腳伸直 右腳伸直 雙腳伸直 Keep moving down and stretch Doi chen Chen chai zua tai Hit wao hai tai len and down tai Arms back and stretch Thousa om chen Catch ko tai at the back Then chen fai zik len Chen fai got chen suan bun nam do Then hai chen tang Chen chai nua zik len Sao tang bang Nam maintain balance 4 3 2 Mot thousa swak hai tai suan Chen chai tang chen Tai len Then thousa sway ben chai Dit tai chai tang at the back And move and stretch Sao Nua dit tai chai tang Nam 4 3 2 Mot thousa tai fai wai suan Tai chai len catch Ko chen or bob chen chai Tai chai kew tai len chen Sao Nam 4 3 Mot doi hit wao Thousa miao Take a ba gek or bon gek Ba gek or bon gek Chen suan Chen tang See here like this Hit wao hai tai len Thousa Tai chai wai chen fai dau goi Dau goi Then catch ko chen or god chen If possible Then upper hand catch ko chen Ok If you can't catch ko chen comes out Tai suan Up tai here then tai len After that Hit wao tai len Thousa god chen gek Then dau goi chai sang ang Hai tai suan Nmom Tai fai wai suan Zua mom Tai chai len catch ko chen You can zig suan No no no Nmom as down as possible Then try Ready everybody Hit wao hai tai len Raise it up Hai gek or ba gek Or bon gek Thousa suan Tai chai wai chen fai dau goi Then tai chai catch God chen chai If you can't you just try to Om chen or tang tai Uk tai suan Am I try to om chen Ok ok Nen len up and stretch Tang bang zu Keep holding Hit wao hai tai len Thousa chen fai gek Chen chai Dau goi sang ang Then tai fai Kiu tai suan or wai suan Gek Wai suan Zig wai suan Keep going down Zig wai suan Tai chai len Look up and stretch Dau goi nua sang ang Tai chen Nen len up and stretch Kiu tai suan Look up and stretch Keep holding Again tutu hit wao Dau goi chai chin mengidu Ban chen suang tam Hai tai len and hit wao Thousa suan Om chen catch Or catch your heel Nen len fai Look up Catch ko chen Tang bang and maintain balance Look up and stretch An wai nua suan Nua keep going down More stretch An suan Zu Nen len up and stretch Catch ko chen Ok hit len Thousa dau goi sang ang Chen fai Got chen len catch Tai fai Kiu tai suan Or wai suan Dau goi nua sang ang Chen chai Nen wai suan Or kiu tai suan Nen len Look up and stretch Keep going down Nua wai suan Up and stretch Zu Nua and dau goi suan Wai suan Nen len Nua and mong Ok hit len Ok do it again Dig the gag to the chai Then take it up Thousa om chen Tai fai Catch chen chai got chen Or ko chen Then tai chai Kiu tai len Catch ko chen fai Nen len Look up and stretch Nua tang bang Up and higher Hit vao hai tai len Take it up Thousa tai suan Chen chai Dag dau goi nua sang ang Then kiu tai suan Or wai suan Keep moving down Dau goi nua sang ang Look up and stretch Doi tai Nua and wai suan Nen len Up and stretch Tang bang up and higher Nen len Look up Fang nua wai suan Again hit vao Doi tai len Len kui Thousa suan Om chen Wai suan om chen Up tai suan Or om chen Nen len up and stretch Nua tang bang Nua suan Catch ko chen Maintain balance Keep raising the chest up Ok again Thousa Chen sang ang Kiu tai suan Or wai suan Tai chai tai fai len Up and stretch Nen len Keep moving down Nua and wai suan Stay there Thousa Nua and wai suan Nam Pun Ba hai mot Hit len Thousa dum len Zoom chen zoom tai Ok next See like this Ya how do you still gag See like this everybody Ya how to Ba gag or hai gag First tai suan Catch ko chen here Then tai gag Tu tu mot chen gap here I will help you to chen len Very easy And this member you can use See like this Hook a strap here Then tai len here Sway here and zhen zhen tai suan Hook Dai dai Ok easy easy Still kite up Ah Still still kite up Zoi Ziem nien len kwai zoi