<p class="ql-block"><span style="font-size:20px;">给大家分享2套“晨练”流瑜伽序列，夏天练习，也不会觉得累，排毒养颜，暴汗减脂塑形，一起练起来吧：</span></p><p class="ql-block"><br></p><p class="ql-block"><b style="font-size:20px;">第1套</b></p><p class="ql-block"><span style="font-size:20px;">动作1-3：</span></p> <p class="ql-block"><span style="font-size:20px;">山式准备，站在垫子的前端</span></p><p class="ql-block"><span style="font-size:20px;">吸气，双手向上举过头顶</span></p><p class="ql-block"><span style="font-size:20px;">呼气，抬左腿向上</span></p><p class="ql-block"><span style="font-size:20px;">双手合十，放于胸前</span></p><p class="ql-block"><br></p><p class="ql-block"><span style="font-size:20px;">动作4-6：</span></p> <p class="ql-block"><span style="font-size:20px;">吸气，左脚放在右大腿根部</span></p><p class="ql-block"><span style="font-size:20px;">进入树式</span></p><p class="ql-block"><span style="font-size:20px;">呼气，左腿向后伸展</span></p><p class="ql-block"><span style="font-size:20px;">吸气，进入战士3式</span></p><p class="ql-block"><span style="font-size:20px;">呼气，落左腿向后</span></p><p class="ql-block"><span style="font-size:20px;">进入高弓步</span></p><p class="ql-block"><br></p><p class="ql-block"><span style="font-size:20px;">动作7-9：</span></p> <p class="ql-block"><span style="font-size:20px;">吸气，延展脊柱，双手向上举过头顶</span></p><p class="ql-block"><span style="font-size:20px;">呼气，身体向左平移</span></p><p class="ql-block"><span style="font-size:20px;">双手放在左侧垫面上</span></p><p class="ql-block"><span style="font-size:20px;">吸气，臀部向后向上</span></p><p class="ql-block"><span style="font-size:20px;">伸直双腿，进入双角式</span></p><p class="ql-block"><span style="font-size:20px;">呼气，身体向右平移成弓步</span></p><p class="ql-block"><span style="font-size:20px;">双手向右侧前伸展</span></p><p class="ql-block"><br></p><p class="ql-block"><span style="font-size:20px;">动作10-12：</span></p> <p class="ql-block"><span style="font-size:20px;">吸气，双手放在右脚两侧</span></p><p class="ql-block"><span style="font-size:20px;">脊柱延展</span></p><p class="ql-block"><span style="font-size:20px;">呼气，抬右腿向后向上</span></p><p class="ql-block"><span style="font-size:20px;">双手合十，进入战士3</span></p><p class="ql-block"><span style="font-size:20px;">吸气，屈右膝放在左大腿根部</span></p><p class="ql-block"><span style="font-size:20px;">进入树式</span></p><p class="ql-block"><br></p><p class="ql-block"><span style="font-size:20px;">动作13-15：</span></p> <p class="ql-block"><span style="font-size:20px;">呼气，屈右膝在身体前侧</span></p><p class="ql-block"><span style="font-size:20px;">大腿与垫面平行</span></p><p class="ql-block"><span style="font-size:20px;">吸气，双手向上举过头顶</span></p><p class="ql-block"><span style="font-size:20px;">落右脚在垫面上</span></p><p class="ql-block"><span style="font-size:20px;">呼气，双手放在身体两侧</span></p><p class="ql-block"><span style="font-size:20px;">吸气，还原山式</span></p><p class="ql-block"><span style="font-size:20px;">重复练习另一侧</span></p><p class="ql-block"><br></p><p class="ql-block"><b style="font-size:20px;">第2套</b></p><p class="ql-block"><span style="font-size:20px;">动作1-3：</span></p> <p class="ql-block"><span style="font-size:20px;">山式准备</span></p><p class="ql-block"><span style="font-size:20px;">吸气，双手向上举过头顶</span></p><p class="ql-block"><span style="font-size:20px;">呼气，抬右腿向上</span></p><p class="ql-block"><span style="font-size:20px;">大腿与地面平行</span></p><p class="ql-block"><span style="font-size:20px;">吸气，双手平举</span></p><p class="ql-block"><span style="font-size:20px;">呼气，屈左膝</span></p><p class="ql-block"><span style="font-size:20px;">将右脚放在左大腿上</span></p><p class="ql-block"><span style="font-size:20px;">吸气，延展脊柱</span></p><p class="ql-block"><span style="font-size:20px;">呼气，身体向左扭转</span></p><p class="ql-block"><span style="font-size:20px;">右手放在身体的前侧</span></p><p class="ql-block"><span style="font-size:20px;">左手向左侧打开</span></p><p class="ql-block"><br></p><p class="ql-block"><span style="font-size:20px;">动作4-6：</span></p> <p class="ql-block"><span style="font-size:20px;">吸气，立直脊柱，双手合十</span></p><p class="ql-block"><span style="font-size:20px;">呼气，左手支撑垫面</span></p><p class="ql-block"><span style="font-size:20px;">右腿向后向上，进入半月式</span></p><p class="ql-block"><span style="font-size:20px;">吸气，屈左膝，落右腿在垫面上</span></p><p class="ql-block"><span style="font-size:20px;">呼气，右手向上伸展，进入侧角式</span></p><p class="ql-block"><br></p><p class="ql-block"><span style="font-size:20px;">动作7-9：</span></p> <p class="ql-block"><span style="font-size:20px;">吸气，左侧手臂向上进入反战士</span></p><p class="ql-block"><span style="font-size:20px;">呼气，双手侧平举进入战士2式</span></p><p class="ql-block"><span style="font-size:20px;">吸气，双手向上举过头顶</span></p><p class="ql-block"><span style="font-size:20px;">并向外打开拥抱太阳，转脚朝前</span></p><p class="ql-block"><br></p><p class="ql-block"><span style="font-size:20px;">动作10-12：</span></p> <p class="ql-block"><span style="font-size:20px;">呼气，双手背后交握</span></p><p class="ql-block"><span style="font-size:20px;">躯干向前，进入双角式</span></p><p class="ql-block"><span style="font-size:20px;">吸气，再次，双手向上拥抱太阳</span></p><p class="ql-block"><span style="font-size:20px;">呼气，转右脚</span></p><p class="ql-block"><span style="font-size:20px;">屈膝，进入战士2</span></p><p class="ql-block"><br></p><p class="ql-block"><span style="font-size:20px;">动作13-15：</span></p> <p class="ql-block"><span style="font-size:20px;">吸气，右侧手臂向上</span></p><p class="ql-block"><span style="font-size:20px;">进入反战士</span></p><p class="ql-block"><span style="font-size:20px;">呼气，躯干右侧弯进入侧角式</span></p><p class="ql-block"><span style="font-size:20px;">吸气，抬左腿向上进入半月式</span></p><p class="ql-block"><br></p><p class="ql-block"><span style="font-size:20px;">动作16-18：</span></p><p class="ql-block"><br></p> <p class="ql-block"><span style="font-size:20px;">呼气，双手放在身体前侧</span></p><p class="ql-block"><span style="font-size:20px;">左脚收回</span></p><p class="ql-block"><span style="font-size:20px;">吸气，立直脊柱</span></p><p class="ql-block"><span style="font-size:20px;">呼气，屈右膝，左脚放在右大腿上</span></p><p class="ql-block"><span style="font-size:20px;">双手合十放于胸前</span></p><p class="ql-block"><span style="font-size:20px;">吸气，延展脊柱，双手侧平举</span></p><p class="ql-block"><span style="font-size:20px;">呼气，脊柱扭转，右手向上打开</span></p><p class="ql-block"><span style="font-size:20px;">吸气，立直脊柱，屈左膝</span></p><p class="ql-block"><span style="font-size:20px;">大腿与垫面平行</span></p><p class="ql-block"><span style="font-size:20px;">呼气，落腿双脚并拢</span></p><p class="ql-block"><span style="font-size:20px;">双手放在身体两侧</span></p><p class="ql-block"><span style="font-size:20px;">吸气，还原山式</span></p><p class="ql-block"><span style="font-size:20px;">重复练习另一侧</span></p>