Yograja 2024.01.30 【Yograja】劈叉練習 ｜ Yograja 的開髖瑜伽 ｜ 初級到高級

大家好,歡迎回到我的YouTube頻道,我是Yograja 今天在這段影片中,我會教你膝蓋開關 同樣地,這是混合階段 如果你在推動自己,就會變成進階階段 如果你只是做一半,就會變成初級階段 在這段影片中,我會教你不同的膝蓋開關 例如前膝關、中膝關、或側膝關 我們需要一塊木板、椅子 你必須將你的木板靠近牆壁 因為我們也會使用牆壁支撐 同樣地,我會教你摩洛密斯腿轉動 你必須跟隨和練習 但如果有人患有肢體疲勞或背部疲勞 請不要跟隨這段影片 你可以跟隨更簡單的 讓我們開始吧 我們開始吧 我們首先做坐姿熱身 如果你的右腳伸直,你可以坐在舒適的姿勢 放鬆你的手臂 閉上眼睛,保持背部直 慢慢吸氣 吸氣 深呼吸 吸氣 喘氣 再一次,深呼吸 保持背部直 吸氣 呼 慢慢將手放在手掌上 慢慢靠近雙眼,感受熱 將手放在面前,睜開雙眼 看著手掌 雙手合一 大家好 慢慢吸氣,雙手舉起 把肩膀提起來,伸展肩膀 雙手合一 看著雙腳 雙手合一 吸氣 雙手舉起 把肩膀提起來,伸展肩膀 看著肩膀,伸展肩膀 雙手合一 看著雙腳 再一次 深呼吸 吸氣 看著肩膀,伸展肩膀 把肩膀提起來,伸展肩膀 雙手合一 深呼吸 看著雙腿 雙手合一 看著肩膀,伸展肩膀 繼續深呼吸 再一次 看著肩膀,伸展肩膀 繼續深呼吸 Expand your ribcage, inhale, push your ribcage up Use your diaphragm to lift up your ribcage up and higher Exhale, slowly go down Touch your forehead on the mat one more time Again, come back, inhale, expand your ribcage Open your hands wider, look up and stretch Sixth, contract your upper back and shoulder Five, four, three, two And when exhale, open your hands wider, high tight Touch your shoulder towards the mat, palm placing on the mat Sixth, and stretch Five, four, three, two And when again come back, inhale, raise your hands up Exhale, side bend, put your right elbow down Right elbow down, keep moving down Inhale, raise your hands up, take it up, join your palm Chap Thai, look up Exhale, take it to the left, put your left elbow down Keep moving down, straighten your elbow Upper hand, palm facing down towards the mat Again come back, inhale, join your palm, raise it up, look up Exhale, take it to the left, put your elbow down Look up and stretch Again come up, inhale, raise your hands up, join your palm Exhale, take it to the left, keep moving down, elbow down Straighten your elbow, keep pressing your both hip on the mat Okay, one more time, inhale, raise your hands up, join your palm Then exhale, move it to the right, put your elbow down, look up and stay here Six and look up Five, come on, four, three, both hip on the mat, two And when again come back, inhale, raise your hands up, join your palm Then exhale, put it to the left side, elbow down, look up and stay there Six, five, four, three, two And when again come back, inhale Then exhale, both hands down, take your both legs straight And just relax your leg there Seek out your leg and hand And all of you take your feet together, interlock your finger And butterfly, keep your back straight One, put your knee more down One, two, three, four, five, six, seven and eight Okay, now knee there Now all of you again join, keep your feet together Inhale, raise your hands up Exhale, both hands down Again inhale, open your knee wider, lift up and higher Open your knee wider, more hip up Exhale, ground, hip down Interlock your finger and forward bend If you can't interlock your finger So you can just place your both hands straight forward Okay, try to raise together, more forward bend Again come back, inhale, both hands at the back Finger pointing to the hip, lift up, mumbling Raise your hip higher, open your knee as wider as possible, more try Push your ribcage up, very good, stay here Again exhale, interlock your finger at the back Raise together and forward bend If you can't interlock your finger So as I told you already Just take the hand straight forward Okay, if you can't interlock your finger Straight hand forward Keep pressing the knee more down Loosen up your hip joint, stretch your back and shoulder Again come back, inhale Take your hands at the back, lift up, hip up Contract your upper back and shoulder Elbow must be straight Contract your hip muscles and open your knee wider Exhale, get down, interlock your finger at the back Press forward and stretch your shoulder, back and hip joint Raise together, more forward bend everybody Stay here, keep moving down Okay, one more time, inhale Take your both hands at the back and lift up Contract your hip muscles Open your knee wider Push your rib cage up More hip up Then exhale, slowly go down Straighten your hand in front of your knee joint And forward bend Stay there, six and stretch Two and five More forward bend, four Three, two And one, again come back, inhale And exhale, both hands down Straighten your both legs, height and tongue One more, okay Take off both, heel on the edge of the mat Toes pointing down Inhale, interlock your finger Push your rib cage up Exhale, twist to the right side Bend your elbow Make sure your both hip is on the mat Toes pointing down Again come back, inhale Interlock your finger and arms back Toes pointing down Now raise your toes up Forward bend, both hands in between your both legs Keep pressing down, raise your toes up Stretch your legs, stretch your hamstring muscles More forward bending, more try, very good Again come back, inhale Interlock your finger Toes pointing down Exhale, twist to the left side Bend your elbow Touch your forehead on the mat Both hip on the mat Toes pointing down, very good Stay here everybody Again come back, inhale Interlock your finger Arms back, toes pointing down Now raise your toes up Forward bend Stretch your leg back and hip joint Stretch your hamstring Keep moving your hands as forward as possible More try, raise your toes up Again come back, inhale Interlock your finger and arms back Toes pointing down Exhale, twist to the right side Touch your forehead on the mat More try everybody Both hip will be on the mat Again come back, inhale Raise your hands up Interlock your finger, arms back Push your ribcage up More back bend, toes pointing down Forward bend, exhale Stretch down, stretch your back Keep moving your hands as forward as possible Properly stretch your back and hamstring Try to knee straight Ok, last two Inhale, interlock your finger Arms back, more try More arms back Then exhale, twist to the left side Exhale, twist to the left side More try Again come back, inhale Raise your both hands up Now interlock your finger Raise your toes up And forward bend, keep looking forward Ok, stay there Then in the end, touch your forehead on the mat Now if you can't interlock your finger If you can't raise your hands like this So just hand in front of you Right, stay there Six, keep raising the toes up Come on, five Four, more stretch Come on, three Two And again come back, inhale Then exhale, both hands down Now open your leg wider Open the leg wider Open your leg as wider as possible Again Interlock your finger Now when you are doing that one Toes pointing down Arch your back Both knees must be straight, look up Now side bend Put your right shoulder down With the left hand Catch your ankle Put your elbow down Or shoulder down If you can't fully go down You can just put your elbow down Keep pressing the both hip on the mat Look up Again come back Inhale Interlock your finger And arch your back Look up Toes pointing down Now both hands in between Gat Thai Bend your elbow Raise your toes up Bend your elbow Look forward As I told you If you can't do full Do half Just forward as much as possible Again come back Inhale Interlock your finger Toes pointing down Side bend Exhale Put your left elbow or shoulder down And go for the side bend Keep going down More as a side bend Up and stretch Look up Stay here Keep pressing the hip down Look up Straighten the upper hand If possible Catch the ankle Or just stay here Again come up Inhale Interlock your finger Toes pointing down More arch your back More back bend Exhale Bend your elbow Raise your toes up And forward bend No hunching the back If you can't You just push the ribcage up Slightly arch the back Raise the tailbone up And look forward Come back Inhale Toes pointing down Interlock your finger Arch your back More up to the back bend Look up Side bend And exhale Both hip must be on the mat Keep trying all of you More try Keep pressing your both hip on the mat Raise your toes up OK last two Inhale Toes pointing down Interlock your finger And arch your back Then exhale Bend your elbow Gab tie Raise your toes up And do a forward bending Keep pushing the ribcage forward Ribs forward More stretch More try Again come back Inhale Interlock your finger And arch your back More up to the back bend Look up and stretch Exhale Go for the side bend Loosen up your side muscles Keep pressing the both hip on the mat Knee must be straight Look up Keep pressing the shoulder more down But without lifting your hip up OK last Inhale Interlock your finger And arch your back Toes pointing down Exhale First bend your elbow Go down Then after putting your chest down Interlock your finger Gab tie at the back Interlock your finger Stretch your shoulder If you can't interlock your finger Hands down Stay there Knee pointing up 6 Keep lifting the ribcage forward Come on 5 4 Stay there Come on 3 2 And when OK Again come back Inhale Raise your hands up Then exhale relax OK relax Take your both legs Stretch together Leg and hands OK now we need a block And you have to arrange To the wall First Touch your heel to the wall Come in a cat pose Knee together After and Knee together Now put two blocks Vertical like this Together Keep touching your heel to the wall OK Properly arrange the block Now Both hands down You have to bring your Right leg forward Push the hip down Front knee 90 degree Raise your both hands up Push the hip down Or if you use your body weight To loosen up your hip joint When you doing here like this It is giving good Stretches to the hip joint And back leg Quadriceps Very good stay there Use your body weight To push your hip more down Look straight OK Exhale Join your palm Put your both elbow down OK So your right leg is out here And putting the elbow down Right here Inhale look up Zoom Inhale look up Look up Head up Keep pushing the hip down Now if possible Open the hands wider Hand above the ankle If you can't You just try as much as possible Zoom If you can't do 100% But try to do little bit So you can get little bit more stretch Because if you trying for first time So it doesn't mean you will able to follow 100% Just try And repeat If you can't do full Just repeat the video every week At least once a week Like 2-3 month Then you will able to demonstrate 100% Again come back Inhale Head up Look up Push your hip down Exhale Head pose Knee together Head pose Punch your back Lock your chin Chain the leg Bring your left leg forward Beside your left hand Chain like this Maintain the knee 90 degree Like this Chain like this More push the hip down Everybody use your body weight More push the hip down Feel the stretch Back leg quadriceps Front leg hip joint Stay there Exhale Put your both elbow down Without moving your legs Elbow down Inhale Look up Now lean in Inhale Head up Inhale Head up Push the rib cage up At the same time Hip down Stay there Exhale Open your hands Wider If you can't do full Just do little bit So at least you can get some stretches But don't give up Just follow Stay there Again come back Inhale Exhale Now cat pose Hip and knee 90 degree Hunch your back Just little bit No need 100 percent cat pose Just go for the counter pose Change another side Inhale Bring the right leg forward 90 degree And raise the both hands up High thigh lean And push the hip down Got chain Chain like this More push the hip down Very good More loosen up your hip joint More push your hip down This knee angle also ok More push the hip down Use your body weight Exhale Now join your palm Put your both elbow on the mat Now bend the left leg also Move each and lean Ok Bend the left leg also Inhale Head up At the same time Push the hip down Very good Six more try Come on Five Four Keep looking up towards the ceiling Three Two And when exhale Open your hands wider Aim to touch your shoulder on the mat If you can't do Do half But don't give up Be in the posture Six Come on five Four Keep trying Three Two And when again come back Inhale Head up Look up Very good Look up Very nice So exhale Take it back In a cat pose Both knee on the block Cat pose and hunch your back Lock your chin Ok change another side Bring your left leg forward Maintain your left knee 90 degree Raise your both hands up Take it up Your knee angle It should be 90 degree Or heel slightly forward Ok But your knee should not move ahead So this angle is better than the 90 degree Exhale More Push your hip down Feel the stretch Back leg quadriceps Front leg hip joint Very good Ok Exhale Join your palm Put your elbow down Bend your right leg toes up Inhale Head down Look up Push your rib cage up At the same time Hip down Very nice Stay there Six Keep looking up Stretch your chin up Five Feel the stretch At your hip joint Four Come on Three Two And when again Exhale Open your hands wider Your armpit or left shoulder Above the left ankle Six And stretch Take normal breathing Come on Five Four Three Two And when again Come back Inhale Thigh look up Inhale Head up And exhale Come in a cat pose Relax Come in a cat pose Hunch your back Lock your chin Ok Now again Inhale Head up Ok So all of you Take a two block Ok Take the two block Under your hand Ok Now from here You have to do front split Bring your right leg forward Now don't put the hip Hundred percent down You have to keep putting the hip down Till the time your hip is straight Ok Now So don't go down fully Because if you go down fully Maybe your hip will start tilting So just go down till the time You feel your hip is not tilting After that just stay there No Ok Stay there Look up Push your hip down as much as possible Both knees must be straight Zig lean So band chen straight Ok One more time Push the hip down Look up Ok Now exhale Hip mumzu Stay there hip Exhale Put your both elbow on the block Hi Elbow down On the block Stay there Stretch your hamstring Keep moving down Stretch your quadriceps Ok Again come back Inhale Both hands on the block Go in a cat pose Take it back Go in a cat pose Ok Change the leg Bring your left leg forward Push the hip down As much as possible No Push the hip back All of you take the left hip behind Right hip forward This is not easy So just try to manage Try to push the hip down More go down Everybody Maintain balance Look up Very good Stay there Again exhale Forward bend Put your both elbow on the block Just go down as much as possible If you can't you just try half Ok Look up Ok Again come back Inhale Exhale Go back in a cat pose Take it back Change the leg Inhale Bring your right leg forward Both hip in one line Keep pushing your right hip back Left hip forward And try to keep the back straight Very nice Stay there More push the hip down Exhale Put your both elbow on the block Keep going down Elbow on the block Use your body weight to push your hip down Front toes up Stay there Again come back Inhale Exhale Take it back to the cat pose Go back Change the leg Inhale Bring your left leg forward Keep twisting your left hip behind Right hip forward In one slide Keep twisting from the hip Push your hip down Go down as much as possible And look up Both legs straight Then exhale Put your both elbow on the block Forward bend Stay there More stretch Front toes up Keep pushing your hip down In that line Head up Okay one more time Exhale Take it back Everybody exhale Change the leg Bring your right leg forward Right leg forward Keep twisting your right hip behind Okay very nice Keep pushing your hip down Very good Stay there Six Come on five Four More toes up Three Two And one Then exhale Put your both elbow down And stay there Try everybody Don't give up Heat valve Inhale Look up After going down Inhale Look up Stay there Six Stretch your quadriceps Hamstring back And hip joint Five Four More try Three Two And one Okay again Come back Inhale Exhale Take it back And stretch Exhale Hunch your back Change the leg Bring your left leg forward Push your hip down As much as possible Yeah Combination straight Keep the straight here Twist your hip Left hip behind Right hip forward Stay there Six Look up Both knees straight Come on five Don't tilt your hip Avoid tilting your hip Four Three Two And one Exhale Put your elbow on the block And keep using your body weight So you can push your hip more down Inhale Head up Look up Six Five Four Three Two And one Okay again Come back Inhale And exhale Relax Now we change Okay now see what Now take the two block to the wall Two block to the wall After that If you're having more blocks So you can bring the two block Under your head Chin filing Put your right heel on the wall Your toes pointing up to the ceiling After that In the beginning Ninety degree Head valve high Thigh length Inhale Raise your both hands up Now after this After this You have to open your knee wider So make sure You are not pushing your hip behind This way Hip should be forward Hip and knee in one line Okay Both hands down Open your knee wider here Your toes pointing out here this way And keep pushing the hip forward Inhale Head up Inhale Head up Look up Keep pushing your hip forward Inhale Look up Keep more Open your knee wider If possible Zoom Look up Exhale Put your both elbow on the block Yeah Elbow on the block Go down Your right toes Chin filing Toes pointing up to the wall Up and switch Keep trying up Maintain balance Keep pushing your hip down Be careful with the knee joint Very good Stay there Again come up Inhale Hip and knee 90 degree Raise the both hands up Inhale Take it up Again Same leg Exhale Open your knee wider Okay Inhale Look up Head up Keep opening your knee wider As much as possible Look up Inhale Again Exhale Put your elbow down Exhale Again Inhale Head up And stay here Look up Keep trying All of you More try Keep trying Look up Okay Exhale One more time Inhale Hip up Take it up Inhale Hip up Look up And again Exhale Take it down One more time Open your knee wider Toes pointing out And inhale Head up Stay there Six More Push your hip down Come on Five Four Three Two And one Again Exhale Put your elbow down And stay there Look up Inhale Six Look up Inhale Five More try Four Be careful with the knee Three Two And one Okay Again Come back Inhale And exhale Change another side Now get correct Bring the Change your block Another side You can keep supported your block to the wall You can face another side Okay Then bring the heel on the block Then after that Again inhale Raise the hands up Exhale Both hands on the block Then open your knee wider Toes pointing up to the ceiling And one more Open your knee wider Exhale Make sure your both hip and knee in one line Inhale Head up Down Inhale Head up Very good Stay there So your both hip and knee in one line Now exhale Put your both elbow down Again inhale Head up Look up And stretch Inhale Head up Look up And stretch Again come back Inhale Head up Stay there Raise the both hands up Second round Exhale Go down Put your both hands down Again open your knee wider Keep pushing your hip forward Look up Both hand is straight Inhale Head up Look up Exhale Put your both elbow down Again inhale Head up Look up Stay there Keep opening your knee wider Okay One more time Inhale Knees up Raise the both hands up Take it up Everybody Inhale Look up Then exhale Go down Open your knee wider Keep pushing your hip forward Inhale Head up And stay here Six Come on Five Four Three Two And when exhale Go down Elbow down Again inhale Head up Look up And stay there Six Keep raising the toes up Come on Five Four Three Two And when okay again come back Inhale And exhale Come in and cat pose Now all of you again arrange your two block to the wall Okay Then after that Put your right knee here Right knee Okay Then after that You have to take again two block in your hand Then One leg forward Chen chai forward Tang chen Mum lin mum lin Hip up You have to first raise the hip up Mum lin Hip up First raise the hip up Maintain your back leg 90 degree Your toe and knee in one line straight Then exhale Go down As much as possible But make sure hip in one line Five mum Make sure our hips are in one line More push the hip down Look up Okay Make sure your both hip is in one line Head up Look up Very good Stay there More push the hip down Maintain your toe Now exhale Put your both elbow on the block Hai kyu tai sun Both elbow on the block Then raise the toes up If you are flexible You can put your directly elbow on the mat Stay there Okay Again exhale Take it here Feet together Forward bend Mum lin Hai chen chu Chen re Na su Di ra Doi chen Change another side Arrange your toes properly 90 degree And after that One leg straight Tang chen Make sure both hip in one line Okay Unmum So push the hip down as much as possible Maintain the toe Okay No more unmum Keep going down as much as possible After that Try to keep the hand straight Yeah Look up Very nice Keep pushing the hip down More try All of you look up Right Very good Stay there Front toes up Look up Then again exhale Put your both elbow on the block Both elbow on the block Again inhale Head up Nao lin Very good Stay there Look up Okay Again exhale Feet together Chup chen And forward bend Chup chen Forward bend Stretch your back Very good Stay there Change the leg Put your right leg on the block Maintain your back too Then keep pushing the hip down Hip in one line Right Then after that Take the hands behind So your hands become straight Look up Little back bend Use your body weight to push your hip down Keep pointing your toes up Right Stay here Okay Again exhale Put your both elbow down Exhale Inhale Head up Look up And stay there Very good 6 2 and 5 4 3 2 And 1 Again exhale Stand up and forward bend Feet together Stand up and forward bend Good Okay One more time Change the leg Put your left knee on the block Maintain your back toe 90 degree Front leg straight Keep your both hip in one line You have to go down only till the time your hip is in one line Okay Look up Then after that Just keep taking your hands back 6 Right 2 and 5 More Push the hip down 4 Okay 3 2 And 1 Again exhale Bring the block slightly forward Put your elbow down Now as I told you If you are flexible Then you can directly put your elbow on the mat 6 Maintain the back toe 90 degree 5 Hip on the leg 4 3 2 And 1 Okay Again come back Inhale And exhale Forward bend Stay there 6 5 4 3 2 And 1 Okay So don't go so Okay Now one more You need to do with the chair Okay Now you have to take the chair Okay And again you can take two block or one block Your only one heel here Okay Only one heel Not even ankle If you put the ankle It will pain So only heel on the chair Okay Are you ready everybody Take the right leg on the chair Okay Then both hands on the block First in the beginning After that open your knee wider Open your knee wider Toe pointing out Now if possible go for the side bend Take the right hand to the left side To the right side Right leg 5 Then with the left hand Raise the left hands up You can arrange the block that way And aim to catch your ankle Keep pushing the hip forward Okay If you can't You just keep putting the both elbow forward In the beginning Very nice Okay Again come back Inhale Hip up 90 degree Okay Stay here Few second relax Okay Second again exhale Get down Open your knee wider Keep pushing your hip forward And go for the side bend Keep pushing the hip forward Nice Catch the ankle Yeah Look up Keep looking up Very good Stay here Okay One more time Inhale Take it up Hip up Raise the both hands up Inhale Then exhale One more time Take it down Open your knee wider Then put your elbow or shoulder down Then with another hand Catch your ankle or calf Keep pushing your hip forward 6 Coach Now Five Very good Four Now Three Two And one Okay Again come back Inhale And exhale Change another side Okay Go Change another side You can keep arranging your chair to the wall only So it will more stable After that Open the leg Okay Open your knee wider Right knee out Push the hip slightly forward Then go for the side bend If you can't do side bending You can put your both elbow forward Side bend You can put your elbow down or palm down Then with upper hand Aim to catch your ankle Very good Look up As I told you Don't push the hip back Hip Keep moving forward Again come up Inhale Knees up Hip up Relax Stay here few second Okay Change again Take it down Open your knee wider Keep pushing the hip forward So your both knee and hip in one line Then put your elbow down if possible Then with upper hand Catch your ankle or calf More time Okay With more time Inhale Take it up Inhale Then exhale Go down again Stretch down and stay here Stretch down Put your elbow down Look up and stretch Six and look up Come on Five Four Three Two And when okay again Come back Inhale And exhale Relax Okay now all of you sit down Take your both leg straight Both leg straight Now just shake your leg and hand Now all of you take your feet together Interlock your finger And move there Keep your back straight One Two Three Four Five Six Seven And eight Take your feet together Heighten Heighten again Feet together Now inhale Raise your both hands up Toes pointing down Exhale Bend your right leg Put it to the left side With the left hand Hug your right knee Then twist to the right side And stay there Both hip on the mat Left toes pointing down Six Five Four Three Two And when again Come back Inhale Then exhale Feet together Change another side Take your left leg to the right With the right hand Hug your left knee Twist to the left side And stay there Six Five Four Three Two And when again Come back Inhale And exhale Feet together Lie down Change another Lie down Inhale Open your hands Two Inhale Open your hands wider Palm facing on the mat Up Exhale Raise your right leg up Change five lane With the left hand Catch your ankle Catch the ankle And twist your leg to the left side Look to the right Keep pressing your both shoulder on the mat Again come back Inhale Exhale Feet together Change the leg Raise your right leg up With the left hand Catch your right ankle And twist Make sure both legs straight Both toes pointing out One more time Inhale Take it up Feet together Exhale Raise your right leg Left leg up Put it to the right Look to the left And stay there Six More try Five Two and four Three Two And when again Come back Inhale Exhale Feet together Change the leg Raise your right leg up Put it to the left side Look to the right And stay there Six Twist Five Four Three Two And when OK Inhale And exhale Savasana Everybody Take a feet little gap Both toes pointing outside Arm beside your waist Close your eyes Now slowly Inhale Take a deep breath Slowly exhale Inhale Exhale Now focus on your breathing And relax your whole body and mind Again slowly inhale Exhale Inhale Exhale Now slowly inhale Raise your both hands up High thigh length Feet together Chuk chen Toes pointing down Exhale Now bend your left leg And twist to the right And slowly come up And sit straight Take your right leg up there Then both hands on the knee Keep your back straight And close your eyes Slowly inhale Exhale Take a deep breath Inhale Exhale We'll chant three time om Louder and longer Join your palm Chap tai Close your eyes And keep your back straight Inhale One more time Take a deep breath Inhale Om Now slowly rub your palm Nicely rub it there Now slowly cover your eyes Feel the heat Massage your face Neck Shoulder Elbow And relax your back there Now slowly join your palm Open your eyes Thank you so much everybody So see you all in next video And if you have any question You can just comment Or directly you can whatsapp me My whatsapp number is Already in the description box So bye bye everybody See you all Thank you