瑜伽--贫血结束，开启胃炎及肠胃气胀

annahw

winterwy 发表于 2018-7-27 17:17
瑜伽真是不错，我以前总有腰疼的毛病。
本来是看到瑜伽可以减肥，开始练得，谁知道肥是减了， 顺带手腰也不 ...

太赞了，有福之人 找到健康的方法是最大的福气。

annahw

jilltwain 发表于 2018-7-27 18:00
赞！喜事连连~

您也是啊。有一颗喜气的心……

annahw

shunshun 发表于 2018-7-27 13:15
Mark

读您名字 当是顺顺 希望您永远顺利

twinklestar

楼主，请问你在墨尔本吗？有没有好的瑜伽班瑜伽老师推荐，也想请问费用如何，初学应该一周上几次课，我想正儿八经的跟着学习，我的时间比较固定，，只有周日是全天free

Ger

annahw 发表于 2018-7-20 17:46
这个就是双盘。关于它有很多话，在后面细细道来。英文叫lotus, full lotus。 全莲花。 一只脚心向上的叫 ...

越来越多人练这双盘功了！

annahw

twinklestar 发表于 2018-7-28 10:55
楼主，请问你在墨尔本吗？有没有好的瑜伽班瑜伽老师推荐，也想请问费用如何，初学应该一周上几次课，我想正 ...

现在我95在国内 少量是在布村 因此老师没法推荐 抱歉  我最初一年是一周两次 但建议您自己练一周五次 改进更快

annahw

Ger 发表于 2018-7-28 22:26
越来越多人练这双盘功了！

是的 百度一下 把它写得好神奇

Ger

annahw 发表于 2018-7-29 00:49
是的 百度一下 把它写得好神奇

打通任督二脉之小周天的养生之道

annahw

Ger 发表于 2018-7-29 12:46
打通任督二脉之小周天的养生之道

改天找段自认为最靠谱和最不靠谱的贴过来 嘿嘿

annahw

Reclining Angle Pose
Drishti: Nasagrai (Nose)

这个体式看上去难，事实上注意以下几个细节，就会发现它不难，而且真的是益处多多。
Leave enough space for at least a finger under the arch of your neck when you enter the pose fully .Lift your spine out of your pelvis so that your back muscles support and lift your body. Keep your hips neatly stacked over your shoulders. Ignore the temptation to collapse your back into a rounded position. Draw your lower belly in and lift with your body’s own strength.

===============

回来了，继续更新一拨。

annahw

Backbends: Open Your Heart

WHEN YOU PRACTICE YOGA, YOU SPEND HOURS DELVING into your inner world. The best yoga practitioners are scientists of the spiritual world who search for the highest truths. As you enter this sacred domain, one of the first major challenges you will meet is the test of your emotionality. The poses that most often crack open the Pandora’s box of sleeping emotions are backbends.
可以说，后弯真是打开心门，打开胸腔的一股清澈的泉水。

annahw

而Kino女神对自己当初打开spine而流泪的经历如是说，
When I first started a daily Mysore-style Ashtanga Yoga practice, my emotions took me for a roller-coaster ride. Not only did I become more aware of my own sensitivity, but the yoga practice unearthed a new heightened awareness of the power and scope of what I was feeling. For example, backbends often brought up sadness that I would otherwise have avoided. I could escape the underlying reality of my feelings for most of the day, but when I opened my spine, I had no place left to hide. Sometimes there would be no physical pain, but the tears came anyway. The overwhelming sense of sadness that releases after deep backbends can feel like the tears of a thousand lifetimes, but you never have to know where the sadness comes from; you just want to observe it and experience it.

annahw

事实上，昨晚的练习中，大休息时，我也流泪了。幻想自己躺在布村的一片草坪上，身旁站着心爱的人……眼泪就流了出来。也不知道是感动还是什么，傻傻分不清楚。

annahw

回顾完了，再续前面的inner peace.

annahw

Plow Pose
Drishti: Nasagrai (Nose)

Be careful not to press your upper neck into the ground; keep your weight supported on your shoulders and upper arms.

BENEFITS
Regulates glandular functions, including those of the thyroid and parathyroid
Treats asthma, bronchitis, and throat disorders
Soothes the nervous system
Treats depression and anxiety
Treats urinary tract infections, uterine disorders, and hernias
Aligns the spine
Stretches the neck and hamstrings
Tones the legs and pelvic floor
Improves digestion and circulation

annahw

Ear Pressure Pose
Drishti: Nasagrai (Nose)

这个体式，我目前还不行。但我知道，有一天会行，而且会觉得非常自然的。因为从前，从犁式，把膝盖放到额头上，我都不行，还觉得有点变态呢。可是有一天，就行了，且觉得非常自然舒服。
If possible, touch your knees to your ears and the floor at the same time . If you cannot do this, then simply press your knees to your ears as tightly as possible while curving your back inward.

有位同事，时常耳鸣，有一天夜里，突然觉得头晕地炫，后被诊断为突发性耳聋。我从前 也经常耳鸣，有人说，叩齿会管用。有一次，我倒立时叩齿，压力好大……后来才知道，耳朵控制平衡，还有一种病是因为耳朵那边有个控制平衡的什么东西，脱落了，人会觉得失去平衡，而头晕。

这个体式，其实就会非常好地治疗耳鸣问题。

BENEFITS
Heals ear disorders such as ringing in ears
Alleviates insomnia and fatigue
Stretches the back muscles
Evens out imbalances and twists, like scoliosis
Tones the pelvic floor

annahw

Flying Lotus Pose
Drishti: Nasagrai (Nose)

这个体式，就感谢之前楼上那样亲问的问题了，什么叫双盘。就是这个lotus pose. 而这个叫Flying莲花式。是有它的道理的。所有倒立的体式，印度那位教练菇凉都给我解释其原理，通过flood flow来的。但尽管很多人都说，生理期不要做倒立，可是，听自己的身体的吧。有时候就是想做，就是身体允许了。有泪尽情流，有体式尽情做吧。


BENEFITS
Strengthens bandhas
Increases blood flow to the brain
Strengthens the shoulders
Directs the vital life energy into the central column of the sushumna nadi
Calms the nervous system

annahw

Embryo Pose
Drishti: Nasagrai (Nose)
这个体式，我也是在这本书上第一次见。没做过，目前能量还没到，没敢一试。

BENEFITS
Turns the mind inward
Flexes the spine
Strengthens the bandhas
Stimulates the ajna chakra

annahw

Fish Pose
Drishti: Broomadhya (Eyebrow center)
目前这个体式，我还停留在初级阶段，基本是用肩膀胳膊撑地，还没有到靠脖颈支撑。
BENEFITS
Extends and strengthens the spine
Lifts the life energy along the central column of the sushumna nadi
Opens the ajna chakra (psychic center) and throat center
Encourages abdominal support of the spine
Treats fatigue, anxiety, and respiratory dysfunction

annahw

Extended-Foot Pose
Drishti: Broomadhya (Eyebrow center)

这个同样，总觉得颈椎不是太好的，缓缓再做。
This is a challenging pose that demands your full attention physically as well as energetically. It brings the energy even more strongly up your spine and into the central column of your body so that the next inverted pose is easier and your degree of realization is deeper. It also strengthens your back muscles to ease any tension created during deep backbends.

BENEFITS
Stimulates the thyroid
Strengthens the spine, legs, and back
Lifts the life energy along the central column of the sushumna nadi
Opens the ajna chakra (psychic center) and throat center

annahw

Headstand
Drishti: Nasagrai (Nose)
最近我做这个比较上瘾。非常舒服，从最初的靠墙，到最后的不靠墙，再到完全离墙，是条漫长而又美丽的路。


BENEFITS
Builds strength throughout the body and mind
Calms the nervous system
Draws the life energy up along the central column of the sushumna nadi
Increases blood flow to the brain
Stimulates the pineal and pituitary glands
Improves digestion
Drains the lymph system
Relieves swelling in the legs
Increases self-confidence and inner strength

annahw

Bound Lotus Pose / Sacred Seal
Drishti: Nasagrai (Nose)

这个我还不行，只可以一边抓住。所以真心佩服Kino godness.

BENEFITS
Opens the hips and shoulders
Directs the mind toward the inner body
Improves digestion
Increases awareness of the bandhas
Treats arthritis

静好如初

欢迎继续~赞！

annahw

jilltwain 发表于 2018-8-7 13:06
欢迎继续~赞！

谢谢关注。这本书快分享完了……

annahw

Full Lotus Pose
Drishti: Nasagrai (Nose)

Make sure that your spine is in its natural position throughout this pose, neither overly extended nor flexed. Gaze at the tip of your nose. Breathe deeply and strongly, feeling the full power of the Ashtanga Yoga method. Let the sound of your breath be the full expression of your vital life energy, and feel the central channel of your spirit body being charged with this power.

BENEFITS
Opens all the chakras气卦（梵文，人体的七个能量中心，又称七轮）;
Stabilizes the pelvis
Increases the subtle flow of energy
Equalizes the breath
Calms the nervous system
Opens the hips and shoulders
我对这个体式有着难以言说的感情。我自己也曾经坚持了一年多的双盘打坐生涯。现在虽然没有当时那么有规律了，但但凡有时间，总会尝试双盘三次，每次十分钟左右。
感谢打坐来到人间，感谢先者发现打坐的力量。它真的对nervous system的疗愈作用非常神奇。

annahw

Sprung-Up Pose
Drishti: Nasagrai (Nose)


The key to mastering this pose is your willingness to do the inner strength work no matter what it takes.

Charging your inner body with energy right before entering final relaxation encourages your entire body to rest completely.

记得好象是某位道教门派的掌门曾经说过，道家认为欲放松，先收紧。这个体式就是那个为了放松先收紧的体式。所以Kino godness才说，Without this powerful charge, some muscles and tissues would not fully release their tension.

annahw

SUKHASANA
Easy, Comfortable Pose

国内将它直译做挺尸式，还是蛮不恰当的。从这个角度来说，还是觉得英文版的翻译来得人性化一些。简单舒适式。真好。
以前总有人，包括我自己，如果时间紧，就不做这个体式了。人家放松了，自己匆匆收起垫子，轻手轻脚出去。之后总觉得不舒服。后来，有人比喻，这个体式，就相当于饭后的汤，饺子，原汤化原食。顿时恍然。再急的事情，也不至于不喝口汤吧。心境由此慢下来，坦然下来……
也有人把它喻为，最难的体式。就是达到百分之百的，完全放松，思维不乱跑，完全专注于呼吸那是需要一定的境界的。


关于此体式，Kino女神有话说，
This pose is often called Savasana in other styles of yoga, but in the Ashtanga Yoga method it is called Sukhasana, or Easy, Comfortable Pose. In Ashtanga Yoga the posture called Savasana, literally translated as “corpse pose,” is a challenging movement in the Fifth Series. Here you should simply lie down and relax.


本书体式干货完。
第二本书由于我没有买，而且也没有到那个级别，所以不买。

annahw

有位阿汤老师说，如果一个人能坚持练三年，这第一序列，也会相当厉害了。但也不一定能练第二序列。我想，也许有一天，我会和阿汤的缘份强到，每天都练，练三年。
接下来，有没有必要分享其附录呢？包括OPENING MANTRA、Sanskrit Vinyasa Count以用The Complete Ashtanga Yoga Primary Series。三部分。

annahw

OPENING MANTRA

就是开始时的唱诵，说起唱诵，我以前非常反感这个。就一个小时，还要唱半天，唱半天也就算了，还唱些压根不懂的东西。有一天，看到一句话，说唱诵很必要，就是要听不懂才有必要。因为你跟着老师唱，一定得集中精力吧，这练了你的专注力；并且说，这佛经，你不懂吧，唯其不懂，一遍一遍过，才让你的精神是真正的专注，不用受内容干扰。再后来，听唱歌的朋友说，唱歌老师通常会说，唱歌其实练了呼吸，是第一养生大法。虽然不是很认同这种说法，但慢慢的，至少不反感了。只要有老师领着唱，就跟着唱诵吧。
有时候想，它不就是梵文吗？于是开始问，最多听到的Shati 什么意思，印度老师告诉我，是peace. 那就是peace peace peace,,,,,,,这字眼真有种非常神奇的力量。

而Kino将开头的唱诵，译成了英文。挺好。

annahw

有开篇唱诵，还有结束唱诵。充满了仪式感，神秘感的唱诵。如果大家需要，我再放上来吧。