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Vinyasas / principal transverse / Head up / Standing on straight leg ...
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Standing on straight legs

Standing on straight legs Standing on the knees
Sitting on bent legs for neck stretch

1.1.1. Standing on straight legs with the arms down to the sides. Inhaling, raise the arms up redial above the head in a wide arc to the sides (Photo 91). Exhaling, lower only the second arm, place one hand on the waist and stretch the first side as much as possible by inclining the body towards the lowered arm (Photo 92). All elements of the body should be kept in the transverse vertical plane throughout the movement. Then inhaling, raise the lowered arm up redial above the head in the same wide arc to the side (Photo 91). Exhaling, incline the body to the other side, and make the same motions to the opposite side (Photo 93). Inhaling, again, raise the lowered arms up above the head in the same wide arcs to the side (Photo 91), etc.

1.1.2. Standing on the straight legs with the arms down to the side. Inhaling, raise the arms up redial above the head from the sides in a wide arc to the sides (Photo 94). Exhaling, grip the wrist of the first hand with the second palm and, stretching the first side of the body as much as possible, incline the body to the other side (Photo 95). Strain the triceps of the lower arm as much as possible and pull the hand of the upper hand to the side with the lower hand so as to stretch the whole side of the body from the knee to the elbow. Simultaneously, try to push the heel of stretched side into the floor. With the subsequent inhalation, raise to the initial vertical position (Photo 94). Change the grip of the hands, and, exhaling, incline the body to the other side, repeating all technical details to the opposite side (Photo 96). With the subsequent inhalation, raise to the vertical position (Photo 94), etc.



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