Yograja 2024.01.26 【Yograja】混合級別瑜伽，提高上背部和肩部靈活性｜Yograja 的後彎訓練

大家好,歡迎回到MATRIX YOUTUBE頻道,我是Yograja 在這條影片中,我會教大家如何改善臀部的承託力,包括肩膀的承託力 這會像是40-50分鐘的課程 在這方面,你需要有足夠的肩膀,足夠的肩膀,足夠的肩帶,足夠的瑜伽椅 如果可以的話,嘗試與伴侶練習 有時我會支持她,如果你與伴侶練習,你兩人都可以互相支持,這樣會更好 這從基本到高級層次,是一個混合 因為有些姿勢,如果你做半身,就像一個大初學者 如果你做更多,就會變得更高級 讓我們開始吧 首先,我們會做坐姿暖身 在暖身中,我們也會使用肩膀,肩膀和椅子 如果你的右腳伸直,雙手合併,閉上眼睛,保持背部直直 慢慢吸氣,吐氣,吸氣,吐氣 再一次,深呼吸,吐氣 深呼吸,吐氣 慢慢放鬆雙手,慢慢閉上眼睛,感受熱度 放鬆雙手,張開眼睛,看著雙手 雙手合併,吐氣 慢慢吸氣,雙手張開眼睛,把肩膀推向背部 看著身體伸直,張開眼睛 深呼吸,雙手放下,看著腿,雙手放下 深呼吸,雙手張開眼睛,把肩膀推向背部 看著身體伸直,張開眼睛 深呼吸,雙手放下,看著腿 再一次,深呼吸,雙手張開眼睛 雙手張開眼睛,抬起身體 深呼吸,雙手放下,慢慢吐氣 雙手張開眼睛,把肩膀推向背部 深呼吸,雙手張開眼睛,把肩膀推向背部 看著身體伸直,張開眼睛 深呼吸,雙手張開眼睛 雙手張開眼睛,把肩膀推向背部 再一次 深呼吸,雙手張開眼睛 看到自己的肩膀開,再深呼吸 雙手張開眼睛,推向背部 再一次,深呼吸,雙手張開眼睛 把臀部提起,臀部伸出,看起來 把臀部提起,來5,4,3,2 然後向着地板伸出手臂 向着地板伸出手臂,等等,6 來5,4,3,2 然後再次回來,吸氣,把手臂提起 然後向着地板伸出手臂 如果我們把雙腳伸直,放鬆腳和手 如果我們把雙腳放在地板的邊緣 吸氣,右手在背部 向着地板伸出手臂,提起肩膀 向着地板伸出手臂,再次試試 如果可以,試着把雙手放在地板的邊緣 或者只做半個動作 再次向着地板伸出手臂 吸氣,向着地板伸出手臂 向着地板伸出手臂 交叉手臂,向着地板伸出手臂 向着地板伸出手臂 吸氣,右手在背部向着地板伸出手臂 向着地板伸出手臂,提起肩膀 如果可以,試着把雙手放在地板的邊緣 或者只做半個動作 如果可以,試着把雙手放在地板的邊緣 然後向着地板伸出手臂 慢慢吸氣,向着地板伸出手臂 交叉手臂,向着地板伸出手臂 吸氣,右手在背部向着地板伸出手臂 向着地板伸出手臂 吸氣,右手在背部向着地板伸出手臂 向着地板伸出手臂 提起肩膀 如果可以,試着把雙手放在地板的邊緣 或者只做半個動作 如果可以,試着把雙手放在地板的邊緣 然後向着地板伸出手臂 如果可以,試着把雙手放在地板的邊緣 然後向着地板伸出手臂 吸氣,右手在背部向着地板伸出手臂 向着地板伸出手臂 提起肩膀 向着地板伸出手臂 吸氣,右手在背部向着地板伸出手臂 至少五下 向着地板伸出手臂 吸氣,左手在肩膀上立 mean 吸氣,右手在胸前放下手臂 吸氣,左手放下 肩膀 如果你能夠,讓我們再試一下 十七下 向前推肩膀 5次 4次 3次 2次 3次 2次 3次 吸氣,雙手放在地上,向前傾,保持這個姿勢 伸展你的肩膀和臀部,6,5,4,3,2 再次回到地上,吸氣,扭緊你的手臂和臀部 再次向後傾,提起肩膀,吸氣,旋轉 伸展你的臀部,觸碰肩膀 繼續伸展肩膀,伸展肩膀,觸碰肩膀 看著地上,雙腿必須在地上 再次回到地上,吸氣,提起手臂,鎖住手指和更多的臀部 提起肩膀,向左傾,旋轉 伸展肩膀,觸碰肩膀 再次回到地上,吸氣,提起手臂,鎖住手指和更多的臀部 看著地上,旋轉,伸展肩膀,觸碰肩膀 再次回到地上,吸氣,提起手臂,鎖住手指和更多的臀部 又再次回到地上,吸氣,提起手臂,鎖住手指和更多的臀部 再次回到地上,吸氣,提起手臂,鎖住手指和更多的臀部 你看著地上,旋轉,旋轉,伸展肩膀,觸碰肩膀 放鬆你的手臂,看著地板,留在這裡 6,來,5,4,來,3,2 然後再回來,吸氣,把手舉起來,看著地板 舉起身體,手臂向後 然後吸氣,把身體移到左邊,留在這裡 吸氣,放鬆你的手臂 放鬆你的手臂,看著地板,留在這裡 6,來,5,4,來,3,2 然後再回來,吸氣,把手舉起來,看著地板 舉起身體,手臂向後 現在躺在地板上 躺在地板上,大家一起聊天 躺在中間 現在做一個扭腰姿勢 做一個扭腰姿勢後,嘗試向前推肩膀 如果你有伴侶,伴侶可以支持你,跟我一樣 好,回來,吸氣,舉起身體,吸氣 然後嘗試向前推肩膀 所以你的膝蓋要直,手也要直 如果可以的話,把頭提起來 看著天花板,向前推肩膀 再多一點,留在這裡 再來,回來,吸氣,向下,擁抱你的膝蓋 吸氣,擁抱你的膝蓋,頭會向下 擁抱你的膝蓋,休息幾秒 再來,第二回合 伸手在耳邊 吸氣,舉起身體,提起身體 向前推肩膀 肩膀直,嘗試在膝蓋的位置 肩膀直,繼續做肩膀轉動 肩膀的肌肉要向外 再試一次,留在這裡 再來,吸氣,向下 頭會向下,擁抱你的膝蓋 吸氣,留在這裡 再試一次,雙手舉起來 吸氣,舉起身體 向前推肩膀 向前推肩膀,留在這裡 再試一次 頭會向下,擁抱你的膝蓋 再試一次 呼吸,休息 現在躺下來 你需要一個椅子 你現在要做什麼呢? 你需要一個椅子 然後雙手靠近彼此 現在你的椅子和膝蓋之間有多少空間 一樣的方式 首先你要把背部45度橫跨 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 再一次 把背部45度橫跨 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 按照你的膝蓋和膝蓋之間的空間 再一次 向下屈曲 保持椅子 把膝蓋向下屈曲 把膝蓋向椅子向前屈曲 繼續向下屈曲 好 肩膀要直 現在看看如何回來 吸氣 吐氣 按下去 確保你的肩膀直 當我說肩膀直時 你只需要利用你的力量 保持直立 它不會完全直立 繼續做外部轉動 肩膀 所以肩膀的鏈子出去 你能感覺到你的側腹肌 這就是你的側腹肌 和肩膀肌 繼續往下 再一次 深呼吸 背部 看起來 把椅子提起來 放鬆肩膀 保持在那裏 但不要把腿和椅子移動 保持距離 第二輪 深呼吸 往下 儘可能的 保持你的肩膀 推腳 推腳向前 脖子往下 嘗試把肩膀直立 它不會完全直立 但繼續嘗試 把它直立 很好 深呼吸 往下 感覺你的肩膀肌 你的肩膀鏈子 再一次 好 再一次 慢慢地 回來 把椅子提起來 看起來 放鬆肩膀 好 最後一次 深呼吸 再一次 繼續往前 推脖子向地板 儘可能的 把脖子推向地板 繼續推脖子向前 再一次 大家 肩膀直立 再一次 深呼吸 留在那裏 感覺伸展 不要放棄 繼續使用你的力量 所以你可以再往下 好 再一次 慢慢地 回來 深呼吸 在往上走 不要忘記推脖子 看起來 把椅子提起來 放鬆肩膀 最後一次 深呼吸 很好 深呼吸 肩膀直立 直立 六 放鬆 好 五 不要放棄 好 四 再一次 大家 來吧 三 二 好 慢慢地 再一次 回來 最後 看起來 放鬆椅子 放鬆 坐下 感覺脊椎 鎖住肩膀 留在那裏 六 五 來吧 四 三 二 一 放鬆 如果我們把兩隻腿 抬起來 好 你要把兩隻腿 抬起來 你需要把兩隻腿 抬起來 你需要把兩隻腿 肩膀離開 然後 襠緊腳 將腳 插到肩膀 然後 把兩隻手 Now you have to raise the tailbone behind, push the chest forward, hand at the back. Just take it hands here, inhale, exhale, elbow straight, look forward, look forward, straighten your elbow. Straighten your elbow, straighten your elbow, stay there. Ok, again, inhale, exhale, just take the hands down and little bit hunch back. Just slightly hunch your back. Ok, ready everybody, arrange your block. Again, come back, inhale, take the hands up, interlock your finger. Straighten your elbow, straighten your elbow, keep pushing the hip back, keep pushing the hip back. More elbow straight, keep trying, keep trying, stay there. Ok, again, come back, inhale, exhale. Hunch your back, slightly hunch your back. Be careful with the shoulder joint. Again, come back, inhale, take it up, take the hands up, interlock your finger. Exhale, straighten your elbow, push your chest forward, push your chest forward. Lock your elbow, try to lock your elbow, push your chest forward, raise the tailbone behind. Ok, again, inhale, exhale, slightly hunch your back. We'll do one more time, stay there. Ok, again, come back, inhale, take it up, catch the strap properly and elbow straight. Push the hip back and stay here, push the hip back. 6, come on, 5, raise the tailbone behind. 4, come on, 3, more straighten your elbow. 2, and 1. Ok, again, come back, inhale, exhale, cat pose, relax. Cat pose and hunch your back, go long. 6, come on, 5, 4, 3, 2, and 1. Head up. Ok, now we change. Again, you have to take the chair. Take the chair. 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. Put your head down. After putting your head down, your elbow closer to each other. 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 chair. Exhale, go down. Push your shoulder down. Go down as much as possible. Ok, now, inhale, hunch your back, go long. But head will be down. Ok, so, ready, everybody. Exhale, again, go down. Exhale, more go down, more go down. Press down and stretch. Feel your chest muscles and shoulder blade. More go down. Your shoulder blade is going out. Stay there, stay there. Again, come back. Inhale, slowly hunch your back. Hunch your back. Feel your thorax. Hunch your back. Exhale, go down. Exhale, keep pressing down. More go down, everybody. More go down, more push forward. Very good, stay there. Keep pressing down as much as possible. Ok, one more time. Slowly inhale and hunch your back. Inhale, hunch your back. And exhale, go down and stay there. Last round, everybody. And stay here. Six, very good. Come on, five. Four. Come on, three. Two. And one. Ok, again, slowly come back. Inhale and exhale. Come in a cat pose. Relax. Cat pose. Slowly come back. Hunch your back. Six. Feel your thorax. Five. Four. Come on, three. Two. And one. Ok, inhale, relax. Now change. Now see what you have to do? Now next what you have to do. Take your heel and knee 90 degree. Knee and hip 90 degree. Toe tucked in. Then we will use a strap. Push the hip back. Ok. And stay like this. Elbow straight. Keep taking the hands behind. Don't forget to push the hip back. Ok. Arms back here. Ok. Ok, one more time. You can look here. Take your 90 degree chin. 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 a little bit more down. Eight. Ok. Interlock your finger now. Elbow straight. Push the hip back. Chest forward. Elbow straight. Yeah. 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. Two relax. A little bit hunch your back. Ok. Again inhale. Take the hands up. Interlock your finger. Elbow straight. Push the hip back. Very good. Straighten your elbow. More push the hip back. Elbow straight. Stay there. More. Ok. Again inhale. Exhale. Just a little bit hunch your back. Maintain the hip position and knee position. Again come up. Inhale. Take it up. Interlock your finger. Exhale. Straighten your elbow. When you doing alone, there will be some limitation. But if someone is supporting you, so you can more push yourself. So as I told you in the beginning, try to practice with partner. No need to wait. Straighten the elbow. Ok. One more time. Inhale. Exhale. Slightly hunch your back. Ok. Once again inhale. Take the strap up. Take it up. Interlock your finger. Elbow straight. And push your hip back. Stay there. Six. Come on. Five. Four. More. Straighten your elbow. Look up. Three. Two. And one. Ok. Again. Exhale. Get down. Relax. Sit in child pose. Or rabbit pose. Sit down. And bend. Sit in child pose. Few seconds. Relax. Six. Five. Four. Three. Two. And one. Ok. Come back. Change the leg. Another side. Bring the left leg forward. Then bend the left knee. Then hook the strap in your ankle. Take the both hands up. First keep moving the hands down as much as possible. Inhale. Exhale. Push the hip back. Stay on your elbow. Elbow straight. More. Push the hip back. Everybody. Stay there. More. Try. Straighten your elbow. Ok. Again. Exhale. Hands down. And slightly hunch your back. A little bit. Hunch your back. Again. Dig it up. Inhale. Interlock your finger to the strap. And exhale. Push the hip back. Very good. Straighten your elbow. Create more hollow back at the back. More. Straighten your elbow at the back. Keep trying. Look up. Lock your elbow. More. Push your hip back. Stay there. Everybody. Right. Ok. Again. Exhale. Hands down. And slightly hunch your back. Hunch your back. Again. Dig it up. Inhale. Up. All of you. Raise it up. More. Elbow straight. Push the hip back. More. Straighten your elbow. More. Straighten your elbow. More. Push the hip back. Keep trying. Stay there. More. Push the hip back. Ok. Again. Come back. Inhale. Exhale. Hands down. Hunch your back a little bit. Ok. One more time. Inhale. Take the strap up. Interlock your finger. Push the hip back. And straighten your elbow. Look up. And stay there. Six. More. Elbow straight. Two. One. Five. Keep pushing the hip back. Four. Come on. Three. Two. And one. Again. Come back. Inhale. Exhale. Relax. Sit in child pose. Everybody. Stay there. Six. Come on. Five. Four. Three. Two. And one. Ok. Again. Come back. Inhale. Relax. Now you have to take the chair again. Here. After that. You need to put your both wrist here on the chair. And spread the finger. And try to thumb together. Palm closer to each other. Ok. Then knee slightly behind. Knee little gap. Just knee little gap. Then exhale. Pull down. Touch your forehead on the mat. Keep pressing down. Elbow must be straight. Stay there. Very good. Stay there. Keep pushing your shoulder down. Elbow straight. Again. Come back slowly. Inhale. Hunch your back. And head up. Darling. Look up. Again. Exhale. Go down. Aim to touch your forehead down. And stretch. Elbow must be straight. More. Go down. Be careful. More. Go down. And stretch. Ok. Again. Come back. Inhale. And exhale. Go down. Exhale. Keep going down. Knee slightly behind. Straighten your elbow. Keep going down. And stretch. Elbow straight. Ok. Last two. Again. Inhale. Slowly slowly. Hunch your back. And head up. Exhale. Go down. Keep moving down. Right. Straighten your elbow. Straighten your elbow more. Touch your forehead down. Stay here. Ok. Now slowly. Come back one more time. Inhale. Head up. And look up. Then exhale. Go down. Keep moving down. Touch your forehead down. And stay here. Six. Two. Five. Four. Elbow straight. Three. Two. And one. Ok. Again. Come back. Inhale. Exhale. Just sit down. And shake your hand. Sit down. Shake your hand. Ok. Now we change. See what you have to do. You need to sit on your,on the block. One more time. Sit on the block. It is same like Vajrasana. Then after that,hook your strap in your ankle. Motion. Zig movement. So push the head back. Ok. You know. Then just try to hook the strap in your ankle properly. Then take the both hands up. Straight here. Then again. Keep talking. Keep making the hands at the back. Then raise the tailbone behind. Push your rib cage up and elbow straight. Ok. Inhale. Exhale. Straighten your elbow. Thigh soon. Eat. Now interlock your finger. Ok. Exhale. Straighten your elbow. Thigh. More straighten your elbow. Raise the tailbone back. Straighten your elbow everybody. More try. Zoom. Stay there. No. Thumb thigh. Straighten your elbow. Ok. Again. Slowly exhale. Thigh soon. Ok. Hands down. High thigh down. Going. And hunch your back slightly. Ok. Again. Come back. Inhale. Take the hands up. Interlock your finger. And elbow straight. Elbow straight. Very good. Look up. Head up. In line. Thumb thigh. More push the hip back. Straighten your elbow. More try. More try everybody. Push the ribcage up. Zoom. Straighten your elbow. Keep trying. Ok. Then again. Exhale. Hands down. Both hands on the knee. And slightly hunch your back. Slightly hunch your back. Again. Come up. Inhale. Raise it up. Interlock your finger. And straighten your elbow. Push the tailbone back. Straighten your elbow. More. Keep trying. Keep trying everybody. More try. Stay there. Ok. Slowly. Exhale. Go down. Both hands on the knee. And hunch your back. Ok. One more try. Inhale. Take the hands up. Interlock your finger. Elbow straight. Thumb thigh. Elbow. Zig thigh. Elbow straight. Interlock your finger. And stay there. Six. More push the hip back. Come on. Five. Four. More try. Three. Two. And one. Again. Exhale. Sit in child pose. Forward bend. Sit in child pose. Forward bend. And relax there. Six. Five. Four. Come on. Three. Two. And one. Ok. Relax. Now you have to do wheel pose. You can do this. Go to the wall. And arrange your block to the wall. And you can arrange two block. Or you can try to do with four block. Ok. Two block to the right. And two block to the left. Even you can take six block. Like three block to the right and left. Three three block. So how much it higher. That much difficult. How much it lower. That much easier. So right now I will try to do with the four block. Ok. Lie down. First you have to watch here everybody. You can just take the two block to the wall. So the block will be stable. Right now no wall here. So I will just support the block. Then first hands down on the mat. Inhale lift up. After that put your both hands on the block. Ok. Now first push the forehead forward. Forehead forward. Keep walking the leg. Exhale. Keep pushing forward. Ok. More elbow straight. Elbow straight. Stay there. Keep pushing the shoulder forward. More try. Very good. Stay there. If you are at the wall. So just touch your forehead to the wall. Or upper chest. Ribs towards the wall. More try. If you easily touch your forehead to the wall. Then look down on the block. And you can push the chest more forward. Ok. Exhale. Relax. Hug your knee. Head will be down. Hug your knee. Down. Sit down. Hug your knee. Stay there. Ok. Again. Second round. Lift up. Again first hand on the mat. Inhale lift up. Then take your both hand on the block. Slowly slowly. Wrist. Keep pressing your wrist down. Exhale. Push your head forward. Straighten your leg. More push forward. More try. Keep straightening your elbow. More try everybody. Stay there. More find the balance. Stay here. Push the shoulder up. So that will help you to straighten your elbow. Keep trying. Ok. Again. Exhale. Go down. Slowly go down. Hug your knee. Head will be down. Hug your knee. Stay there. Ok. Let's try one more. Down. Inhale lift up. And this time you have to hold it. Both wrist on the block properly. And keep pushing the shoulder forward. More weight on the block. Stay there. Six. More try. Five. Stay there. Four. Keep going. Three. Two. And one. Ok. Again. Exhale. Go down. Hug your knee. And hug your knee. Go down. Stay there. Head will be down. Six. Five. Four. Three. Two. And one. Ok. Relax. Now. One more last. But in this you require partner. In this you require partner. Last. Six. Then after that what you have to do. Stay there. Bring the both hand forward here. You have to hold it here. Then slowly slowly you have to just lift up. Slowly slowly lift up. Stay there. Just stick it up here. Lift up as much as possible. Elbow straight. Stay there. Now you have. You can just use your leg. To push the thoraxes forward. Stay there. Don't move. More straight in the elbow. Maintain balance. Don't move. Ok. But when you supporting like this. Be careful. Ok. Slowly exhale. Get up. Stay there. Relax few second. Then do again. Ok. Again. Zig line. No. Ok. Again. You can try like this. Three or four time. Take it up here. Slowly slowly. Just stick it back as much as possible. After that. You can just. Put it here to the. In between your shoulder blade. Stay in your elbow. Don't move. Look up. Stay there. Don't move. Ok. Exhale down. Ok. We do one more time. Take it up. Then. Interlock your finger. Take it here. Elbow straight. Try to elbow straight more. So. Stay there. Can I push more. Ok. Exhale. Sitting child pose. Relax. Ok. Come back. So. We done. Now. We have to do. Relaxing. Now. We have to just. Take your feet like that. And move your leg and hand. Ok. Take your feet together. Inhale. Raise your hands up. Exhale. Go down. Forward bend. Forward bending. Go down. Stretch down. Ok. Again. Come back. Inhale. Come a bit forward on the mat. Come forward on the mat. Now. You have to go for the plow pose. A bit forward on the mat. And you have to go for the plow pose. Raise the hands up. Exhale. Go back. Get your big toe. Hip up. Stay there. Very good. Stay there. Again. Slowly come back. Raise your both hands up. Stay there. Exhale. Forward bend. Go down and stretch. Forward bend. Again. Raise your both hands up. Exhale. Take it back. Get your big toe. Stay there. If possible,try to get your big toe. Again. Come back. Inhale. Raise your hands up. Exhale. Go down. Stay there. 6. 5. 4. 3. 2. And one. Again. Come back. Inhale. Exhale. Take it back. Get your big toe. And stay there. 6. 5. 4. 3. 2. And one. Zoom. Now open the hands wider. Hai tai san nang. Hip down. Gap chen. Hip down. Slowly. Bend the knee. Exhale. Twist both legs to the right. With the right hand, press your knee down. Again. Come up. Inhale. Exhale. Change another side. Exhale. Come up. Inhale. Exhale. Change another side. One more time. Inhale. Then exhale. Twist to the left. Look to the right. Slowly. Inhale. And exhale. Relax. Savasana. Everybody. 6. 7. Savasana. Take your both hands beside your waist. Palm facing up. Close your eyes. And relax there. Now focus on your breathing. Slowly. Inhale. Exhale. Inhale. Exhale. One more time. Take a deep breath. Inhale. Then exhale. Now few seconds. Fully relax. Now again. Slowly. Inhale. Raise your both hands up. Above your head. Then exhale. Bend your left leg. And twist to the right. Now slowly. Come up and sit straight. Come back. Take your right leg up. Both hands on the knee. Keep your back straight. Now slowly. Inhale. In your lungs. Exhale. Take a deep breath. Inhale. Exhale. We'll chant 3 times. Louder and longer. Join your palm. Close your eyes. And keep your back straight. Inhale. Exhale. Inhale. One more time. Take a deep breath. Inhale. Exhale. Now slowly. Open your eyes. Feel the heat. Massage your face. Neck. Shoulder. Elbow. And relax your back there. Now slowly. Join your palm. 打開你的眼睛 非常感謝各位 如果您有任何疑問 請告訴我 我已經在描述中提供了我的WhatsApp號碼 您可以直接留言 我會盡快回覆您 再見各位 我們下一個視頻再見 謝謝