按照动作的连续性和难易程度排序
初级先修程度 / Modified Beginners Program
- 仰升上体 Curl up
- 举翅百拍 The hundred
- 长躯席卷 Roll up
- 单脚画圈 Single leg circles
- 滚地圆动 Roll like a ball
- 单脚屈深 Single leg stretch
- 双脚屈深 Double leg stretch
- 初级脊骨前探 Spine stretch forward beginners
初级程度 / Beginners Program
- 举翅百拍 The hundred
- 长躯席卷 Roll up
- 单脚画圈 Single leg circles
- 滚地圆动 Roll like a ball
- 单脚屈深 Single leg stretch
- 双脚屈深 Double leg stretch
- 脊骨前探 Spine stretch forward
- 肩基举桥准备 I Shoulder bridge preparation I
- 婴鹅翘首 Baby swan
- 侧腿系列 Side leg series
- 平衡上下压 Up/ down
- 小圆圈 small circles
- V型悬体准备 I Teaser preparation I
- V型悬体准备 II Teaser preparation II
- 海豚排鳍 Seal
中级程度 / Intermediate Program
- 攀脚朝天 Single straight leg stretch
- 齐脚朝天 Double straight leg stretch
- 辗转反侧 Criss Cross
- 卷身摇篮 Open Leg Rocker
- 立地旋风 Corkscrew
- 悬腰拉锯 Saw
- 天鹅翘首 Swan
- 沙滩踢脚 Single leg kick
- 鲸鱼摆尾 Double leg kick
- 引颈以待 Neck pull
- 肩基举桥准备 I Shoulder bridge preparation I
- 侧腿系列 Side leg series
- 前后扫踢 Front / back
- V型悬体准备 III Teaser preparation III
- V型悬体I Teaser I
高级程度 / Advanced Program
- 蝎尾后针 Roll over
- 天鹅潜水 Swan dive
- 空中剪刀 Scissors
- 倒骑单车 Bicycle
- 肩基举桥 Shoulder bridge
- 螺旋十字 Spine twist
- 一柱擎天 Jack knife
- 侧腿系列 Side leg series
- 侧骑单车 Bicycle
- 舞者旋腿 Grande Ronde De Jambe
- 钟摆脚跟 Heel Beats
- V型悬体II Teaser II
- V型悬体III Teaser III
- 脚上车轮 Hip circles
- 陆上游泳 Swimming
- 掌上压腿 Leg pull down
- 仰卧压腿 Leg pull up
- 跪地飞铲 Kneeling side kick
- 穿针引线 Twist
- 人鱼展翅 Mermaid
- 回力人棒 Boomerang
- 普拉提章上压 Pushups
1 comment:
hi, I love Yoga too, and I live in Sydney too. my blog is http://blog.sina.com.cn/sunflower38
If you have interest and time, you can visit it. I hope we can get to know each other better gradually:)
Katherine
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