AB

WK Flow
60 mins

10B 1m 15s 15s 30s 30s

1. Easy Pose Block Sukhasana Block 2. Easy Pose Neck Side Stretch Sukhasana Neck 3. Easy Pose Neck Side Stretch Sukhasana Neck 4. Easy Pose Variation Side Bend Hand On Knee 5. Easy Pose Variation Side Bend Hand On Knee
4秒吸, 6秒呼 Side Stretch Side Stretch Parsva Sukhasana Variation Hand On Knee Parsva Sukhasana Variation Hand On Knee
重要10次 拉扯右頸側, 手輕輕拖加壓力 拉扯左頸側,手輕輕拖加壓力 左手捉實膝頭, 右手向相反方向伸展 右手捉實膝頭, 左手向相反方向伸展
3s 3s 30s 30s 30s

6. Seated Cat Pose Upavistha Marjaryasana 7. Seated Cow Pose Upavistha Bitilasana 8. Hands Interlaced Behind Back Close Up 9. Revolved Easy Pose Variation Hand On Floor 10. Revolved Easy Pose Variation Hand On Floor
呼氣 + '汗' 背, 停留3秒 吸氣+ 頂胸, 停留3秒 雙手手心盡量貼實 Parivrtta Sukhasana Variation Hand On Floor Parivrtta Sukhasana Variation Hand On Floor
盤腿坐, 左手手腕頂實右膝頭, 右手放係尾龍骨後地 相反方向
汗背同頂胸重覆5次 汗背同頂胸重覆5次 下, 頭與腰向後扭
每次呼氣再扭深D
5m 5m 5m 5m

11. Easy Pose Block Sukhasana Block 12. Cow Face Pose Straps Gomukhasana Straps 13. Cow Face Pose Straps Gomukhasana Straps 14. Cow Face Pose Arms Close Up Gomukhasana 15. Cow Face Pose Arms Close Up Gomukhasana
盤膝坐 膊頭唔靈活就加條毛巾 相反方向 Arms Close Up Arms Close Up
隔一排無咁痛就縮短毛巾距離 進階版: 最好就唔用毛巾, 直接雙手手指扣實 進階版: 相反方向
1s 5m 5m 1m

16. Staff Pose Dandasana 17. Seated Forward Bend Pose A 18. Seated Straddle Pose Hands Up Interlocked 19. Seated Straddle Pose Variation Upavistha 20. Full Body Stretch Pose Supta Utthita Tadasana
雙腳伸直 Paschimottanasana A Upavistha Konasana Baddhanguliyasana Konasana Variation 伸個懶腰, 休息一分鐘
腰骨挺直, 由肚臍開始向地下下降, 腰骨全程保持挺 大字馬 慢慢落, 落唔到搵手踭撑地下
直
(唔係要你個頭有幾底, 係要你個肚有幾底)

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 10s 10s 5m 5m 5m

21. Banana Pose Variation Bananasana Variation 22. Banana Pose Variation Bananasana Variation 23. Broken Wing Variation Avabhinna 24. Broken Wings Pose 25. Shoulder Stretch Pose
扮蕉, 伸展腰側 相反 Pakshakasana Variation 右手手拍貼地下,手指向右邊指, 右邊前膊頭貼實地 進階版
右手手心向地下, 尾龍骨壓住手背 下
右邊膞頭貼實地下, 左邊膞頭向右邊轉 左手手拍貼地下, 用力推, 左邊膞頭向後反 做埋相反個邊

右邊膞頭後 做埋相反個邊

做埋相反個邊
5m 5m

26. Fish Pose Block Lower Back Matsyasana Block 27. Reclining Eagle Spinal Twist Pose Supta 28. Wind Release Pose Nose To Knee 29. Happy Baby Pose Variation Ananda Balasana 30. Rocking And Rolling Jhulana Lurhakanasana
Lower Back Parivrtta Garudasana Pawanmuktasana Nose To Knee Variation
搵野托起條腰 (背隻雞翼骨, 至尾龍骨皆可, 邊度舒服 兩邊膞頭貼地, 唔可以離地 雙手欖實雙腿, 向內壓
托邊度) 膝頭可以貼地

頭向伸直手方向轉