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Treino Moderado

Half Moon Full Sequence

Moderado   20 minutos

Áreas Alvo: Yoga

Equipamento: Chair, Box / Step, Exercise Mat

Maria Ransick
 		    Adicionado Por Maria Ransick
Half Moon Full Sequence
Tags
Treinos em Casa Treinos de Yoga Treinos com Cadeira Treinos com Caixa ou Degrau
Descrição

Poses that lead into Ardha Chandrasana or Half Moon

Exercises

Conjunto 1: 1 rodada
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
20 segundos
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
❤️ Leve (Zona 1)
Bird Dog
20 segundos
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 segundos
Kneeling Right Side Plank
Kneeling Right Side Plank
20 segundos
Extend left leg parallel to ground and lower
Kneeling Left Side Plank
Kneeling Left Side Plank
20 segundos
Extend right leg up parallel with the ground and slowly lower
Right Side Plank
Right Side Plank
20 segundos
Lift top leg and lower slowly, repeat
Left Side Plank
Left Side Plank
20 segundos
Lift top leg and lower down slowly

Conjunto 2: 3 rodadas
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
10 segundos
Fold Forward
Fold Forward
10 segundos
Half-Way Lift
Half-Way Lift
10 segundos
Fold Forward
Fold Forward
10 segundos
Prayer Hands Reaches
Prayer Hands Reaches
10 segundos
Chair Pose
Chair Pose
10 segundos
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
10 segundos

Conjunto 3: 1 rodada
Right Low Lunge
Right Low Lunge
15 segundos
Advanced Right Lizard
Advanced Right Lizard
15 segundos
Right Crescent to Low Lunge
Right Crescent to Low Lunge
30 segundos
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
10 segundos
Left Low Lunge
Left Low Lunge
15 segundos
Advanced Left Lizard
Advanced Left Lizard
15 segundos
Left Crescent to Low Lunge
Left Crescent to Low Lunge
15 segundos
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
10 segundos

Conjunto 4: 3 rodadas
Right Warrior 2
Right Warrior 2
10 segundos
Horse Stance
Horse Stance
10 segundos
Left Warrior 2
Left Warrior 2
10 segundos

Conjunto 5: 1 rodada
Transition
Transition
30 segundos
Right Warrior 2
Right Warrior 2
15 segundos
Right Side Angle
Right Side Angle
15 segundos
Right Triangle
Right Triangle
15 segundos
Right Half Moon
Right Half Moon
1 minuto
Take your time, bend your right knee while slowly bringing left leg up, with toes pointed forward
Transition
Transition
30 segundos
Left Warrior 2
Left Warrior 2
15 segundos
Left Side Angle
Left Side Angle
15 segundos
Left Twisting Triangle
Left Twisting Triangle
15 segundos
Left Half Moon
Left Half Moon
1 minuto

Conjunto 6: 1 rodada
Transition
Transition
30 segundos
Puppy Pose
Puppy Pose
20 segundos
Butterfly
Butterfly
20 segundos
Seated Spiral Stretches
Seated Spiral Stretches
40 segundos
Spine Twisting Pose
Spine Twisting Pose
40 segundos
Right Cow Face Pose
Right Cow Face Pose
20 segundos
Left Cow Face Pose
Left Cow Face Pose
20 segundos
Yoga Bridge
Yoga Bridge
40 segundos
Support with block
Lying Torso Twists
Lying Torso Twists
40 segundos
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
1 minuto

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Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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