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Allenamento Moderato

Half Moon Full Sequence

Moderato   20 minuti

Aree target: Yoga

Attrezzatura: Chair, Box / Step, Exercise Mat

Maria Ransick
 		    Aggiunto da Maria Ransick
Half Moon Full Sequence
Tag
Allenamenti per Palestra Domestica Allenamenti di Yoga Allenamenti con Sedia Allenamenti con Box o Step
Descrizione

Poses that lead into Ardha Chandrasana or Half Moon

Exercises

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

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

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

Set 4: 3 round
Right Warrior 2
Right Warrior 2
10 secondi
Horse Stance
Horse Stance
10 secondi
Left Warrior 2
Left Warrior 2
10 secondi

Set 5: 1 round
Transition
Transition
30 secondi
Right Warrior 2
Right Warrior 2
15 secondi
Right Side Angle
Right Side Angle
15 secondi
Right Triangle
Right Triangle
15 secondi
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 secondi
Left Warrior 2
Left Warrior 2
15 secondi
Left Side Angle
Left Side Angle
15 secondi
Left Twisting Triangle
Left Twisting Triangle
15 secondi
Left Half Moon
Left Half Moon
1 minuto

Set 6: 1 round
Transition
Transition
30 secondi
Puppy Pose
Puppy Pose
20 secondi
Butterfly
Butterfly
20 secondi
Seated Spiral Stretches
Seated Spiral Stretches
40 secondi
Spine Twisting Pose
Spine Twisting Pose
40 secondi
Right Cow Face Pose
Right Cow Face Pose
20 secondi
Left Cow Face Pose
Left Cow Face Pose
20 secondi
Yoga Bridge
Yoga Bridge
40 secondi
Support with block
Lying Torso Twists
Lying Torso Twists
40 secondi
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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Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

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Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis