Bakasana (pose bangau/ burung)

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Bakasana (pose bangau/ burung)

  1. Jongkok/ squat
  2. Satukan tangan di depan dada
  3. Tangan di lantai, aktifkan tiger claw
  4. Kencangkan kaki dan bokong
  5. Jinjit, bawa tubuh ke depan sampai siku di atas pergelangan tangan
  6. Tetap kencangkan kaki dan bokong
  7. Opsi 1, tetap di sini
  8. Opsi 2, tekuk kaki kiri, turunkan lagi ke lantai, tekuk kaki kanan, turunkan
  9. Opsi 3, bawa tubuh makin ke depan dan angkat kedua kaki
  10. Tekan kedua tangan ke lantai, angkat pinggul ke atas (root to rise)

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