瑜伽--贫血结束，开启胃炎及肠胃气胀

annahw

格美 发表于 2018-7-18 15:36
啊，开音乐记时方法好，这样有一个目标。

在我心目中有一个瑜伽女神，她是我的邻居，也是在一个会所习练的伽友，她用这种方法，已经平板一个多小时了……我总觉得您一定也非常棒

annahw

The flow of the Sun Salutation is fast and requires a high degree of mastery. To help you understand the correct alignment as you flow in and out of the postures, four of the most basic poses are presented here in greater detail. These poses contain the basic anatomical and technical foundation for much more complex asanas. It is important to learn these poses correctly before proceeding to the rest of the Primary Series.

自从练习了瑜伽，才知道我们行走坐卧中，很少有correct alignment 。

annahw

sun salutation B
Flow between all poses as in Surya Namaskara A. Hold the last Downward-Facing Dog pose for five breaths.

格美

annahw 发表于 2018-7-18 15:58
在我心目中有一个瑜伽女神，她是我的邻居，也是在一个会所习练的伽友，她用这种方法，已经平板一个多小时 ...

有同伴一起，更能够坚持了，特别是楼主这样，回头我来加分。

annahw

Standing Forward Bend (UTTANASANA):个人觉得，这个体势非常好，随时可练，甚至都不需要垫子，什么时候觉得累了都可以来一下哒。
to amasingcat,这个您试一下不？


BENEFITS
Treats osteoporosis
Stimulates the liver and kidneys
Improves digestion
Strengthens the thighs and ankles
Stretches the hamstrings, calves, and back
Relieves tension and stress
Stimulates circulation

Stand with your feet together so the bases of your big toes are touching. Lift your sit bones and fold forward while engaging your lower stomach and pelvic floor muscles and elongating your back muscles. Touch your fingers to the floor in line with your toes. Engage the muscles in your legs and elongate your hamstrings while firmly pressing the base of the little toe, the base of the big toe, and the heel of each foot into the ground. Transfer the weight of your body to the center of your feet, testing your ability to balance from within.

annahw

格美 发表于 2018-7-18 16:16
有同伴一起，更能够坚持了，特别是楼主这样，回头我来加分。

我先给您加一个，非常感谢……

时光雕刻中

annahw 发表于 2018-7-17 18:58
蝗虫式，属于卧姿瑜伽体式。这姿势是模仿蝗虫伏在地上时的姿势而来。蝗虫式对于治疗各种腹部疾病有很好的疗 ...

这个体式看起来蛮舒服的

annahw

时光雕刻中 发表于 2018-7-18 16:23
这个体式看起来蛮舒服的

欢迎亲爱的才女大神光临。

annahw

CHATURANGA DANDASANA
Four-Limbed Staff Pose  中文老师通常会说“四柱式”
Drishti: Nasagrai (Nose)

BENEFITS
Strengthens the arms, wrists, shoulders, abdomen, legs, and whole body
Improves focus and concentration
Stimulates core strength and bandhas
Improves posture
Stimulates the abdominal organs and digestion

annahw

Upward-Facing Dog Pose
Drishti: Urdhva (Up to the Sky)

BENEFITS
Strengthens the spine and back muscles
Improves posture
Stretches the chest
Expands the lungs, shoulders, and abdomen
Stimulates the abdominal organs
Improves digestion
Helps ease the symptoms of asthma, sciatica, and fatigue



When done correctly, Urdhva Mukha Svanasana helps bring energy up your spine and coaxes it to the spiritual apex of the body and soul in the center of your head. The neuromuscular activation needed to support your body in this pose also creates the structural foundation for more intense backbends later in the practice.

annahw

ADHO MUKHA SVANASANA
Downward-Facing Dog Pose
Drishti: Nabi Chakra (Navel)

如果您给我一垫子，让我做五大经典体势，那么，下犬无疑是其中之一。高血压、哮喘及坐骨神经痛的的亲们做是会缓解症状的。
BENEFITS
Relieves stress
Tones the abdomen
Improves digestion
Helps relieve symptoms of high blood pressure, asthma, flat feet, and sciatica
Strengthens the arms, hands, shoulders, and legs
Stretches the shoulders, hamstrings, calves, and ankles

annahw

今天书中干货上到这里，明天开始站立体势，站立体势很多都在工作之余也可以做。敬请期待

annahw

Standing Poses: Build Your Foundation

THE STANDING POSES OF THE ASHTANGA YOGA PRIMARY Series deepen the structural foundation and alignment principles for the whole practice. These asanas comprise perhaps the most healing group out of the practice. They are both accessible and beneficial for nearly all body types, and you can achieve a base level of proficiency in them rather quickly with regular practice.

时光雕刻中

annahw 发表于 2018-7-18 16:25
欢迎亲爱的才女大神光临。

我不是才女啊

时光雕刻中

annahw 发表于 2018-7-18 15:58
在我心目中有一个瑜伽女神，她是我的邻居，也是在一个会所习练的伽友，她用这种方法，已经平板一个多小时 ...

平板一个多小时
我平板90秒就趴下了

静好如初

annahw 发表于 2018-7-18 16:41
今天书中干货上到这里，明天开始站立体势，站立体势很多都在工作之余也可以做。敬请期待 ...

期待~

格美

annahw 发表于 2018-7-18 16:41
今天书中干货上到这里，明天开始站立体势，站立体势很多都在工作之余也可以做。敬请期待 ...

慢一点，慢一点，容我们聊一下细节。

时光雕刻中

格美 发表于 2018-7-18 17:56
慢一点，慢一点，容我们聊一下细节。

嫑啰嗦，赶紧操练起来

annahw

格美 发表于 2018-7-18 17:56
慢一点，慢一点，容我们聊一下细节。

可以先统逛一下，然后再细细聊

annahw

时光雕刻中 发表于 2018-7-18 18:00
嫑啰嗦，赶紧操练起来

say,时光大大也练啊

annahw

jilltwain 发表于 2018-7-18 17:46
期待~

实在等不及，我今天有时间就上新

annahw

时光雕刻中 发表于 2018-7-18 17:20
我不是才女啊

有些事情吧，得承认

annahw

为了回报 jilltwain， 特提前上新

annahw

PADANGUSTHASANA
Big Toe Pose
Drishti: Nasagrai (Nose)

假说中“瑜伽越练骨头越硬”的代表体势之一   对骨质疏松有非常好的treat作用

Stand with your feet hip-width apart. Lift your sternum to elongate your spine on an inhalation; this is ekam, the first breath of the pose. Continue to lift as you exhale on dwe, the second breath, and begin folding forward over your thighs. Draw your stomach in and bend forward from your hip joints to grab your big toes; hold them firmly throughout the pose. This basic forward bend uses gravity to help take you deeper into the pose.
The three points of all forward bends are developed here: elongation in the hamstrings, elongation of the back muscles, and support and release deep inside the pelvis. The fulcrum for the bend occurs deep inside the pelvis at the sit bones. Drawing in your stomach as you bend helps you gain access to the freedom inside of your pelvis and protect your hamstrings from injury. Still holding the pose, lift your sit bones, draw your stomach in deeper, and push your pubic bone back to create a solid foundation from your pelvic floor. Be careful not to overstretch the sit bones and the hamstring attachments.

annahw

BENEFITS
Treats osteoporosis
Stimulates the liver and kidneys
Improves digestion
Strengthens the thighs and ankles
Stretches the hamstrings, calves, and back
Relieves tension and stress
Stimulates circulation

annahw

时光雕刻中 发表于 2018-7-18 17:21
平板一个多小时
我平板90秒就趴下了

我是从2分钟到3分钟都用了好久。我觉得普通人这样就可以了，确实很累。但她真的很强，她太不是普通人了。

annahw

PADAHASTASANA
Hands-to-Feet Pose
Drishti: Nasagrai (Nose)
可以看到，这类体势全部都有治疗骨质疏松的作用。对肝肾等内脏非常有好处，也加强我们的循环。
BENEFITS
Treats osteoporosis
Stimulates the liver and kidneys
Improves digestion
Strengthens the thighs and ankles
Stretches the hamstrings, calves, and back
Relieves tension and stress
Stimulates circulation

annahw

TRIKONASANA/TRIKONASANA A
Extended Triangle Pose
Drishti: Hastagrai (Fingers)

这个对hip joints 格外有用哦~~ 可以酌情多练或少练。缓解背痛与neck痛。非常好。

BENEFITS
Improves digestion and stimulates the organs in the abdomen
Increases flexibility in the spine and hip joints
Corrects alignment in the shoulders and neck
Improves circulation
Tones the ligaments in the legs, shoulders, and spine
Strengthens the ankles, core muscles, and legs
Relieves symptoms of stress
Helps relieve symptoms of anxiety, sciatica, neck pain, and flat feet
Eases back pain

jhd029

好奇问楼主练阿斯汤伽多久了？

annahw

jhd029 发表于 2018-7-18 19:06
好奇问楼主练阿斯汤伽多久了？

从刚开始算起是两年多 但并非严格每天mysore