瑜伽--贫血结束，开启胃炎及肠胃气胀

annahw

zwwcs 发表于 2018-7-23 21:04
Mark

感谢关注。

sally00dai

annahw 发表于 2018-7-24 11:57
我觉得瑜伽是不怕冷，怕热。 因为热起来容易，凉下来难。

布市是比较热的，墨尔本比较冷，再加上我特别怕冷，所以需要考虑场地温度。

nichole8621

请问下啊，做瑜伽是不是要饭后3小时起码啊？

annahw

nichole8621 发表于 2018-7-24 13:54
请问下啊，做瑜伽是不是要饭后3小时起码啊？

最多两小时就够了。也不用太绝对两小时。是因为它的扭转，倒着胃部体式非常多，所以和饭时间隔时间短，总是会练得不够到位.喝水多了有时候都感觉要comes out。弄清楚它的原因后，就酌情因人而异了……

annahw

sally00dai 发表于 2018-7-24 13:15
布市是比较热的，墨尔本比较冷，再加上我特别怕冷，所以需要考虑场地温度。 ...

关于这个温度的问题，我还问过印度的瑜伽教练，她说了印度 的一个城市名，说那是印度最冷的地方，却恰恰是顶尖高手最多的地方。所以个人认为阿汤更适合墨尔本。因为它是先从站立体式开始的。身体先会热起来。 而且印度的瑜伽镇，每年的瑜伽大会是二月，据说因为当地二月不会太热。太热反而对做瑜伽是种不太好的因素。有时候太热了出太多汗反而不想练习了。

annahw

Staff Pose
Drishti: Nasagrai (Nose)

Dandasana plays a crucial role in the development of healthy forward bends and sets up your technique and knowledge of anatomy for deeper movements that support your lower back, build core strength, and elongate your hamstrings. This pose is not traditionally identified while practicing Ashtanga Yoga, and many students overlook it; however, it is like the seated version of Samsthiti, a neutral position used to enter all other poses.



BENEFITS
Aligns the pelvis and hips
Strengthens awareness of the central axis
Builds the bandhas
Strengthens the legs

annahw

Seated Forward Bend A and D
Drishti: Padhayoragrai (Toes)
读着这本书，才发现自己做得都不到位。即使到位了，也顶多百分之五十而已…… 这个对坐骨神经痛的疗愈是非常肯定的。


Begin in Dandasana. Apply the three components of forward bends—lengthening the backs of your legs from the sit bones to the heels, drawing in your abdomen, and elongating your back muscles—presented in the standing poses.

BENEFITS
Improves digestion
Stretches the hamstrings
Treats sciatica
Cleanses the internal organs

sally00dai

annahw 发表于 2018-7-24 16:15
关于这个温度的问题，我还问过印度的瑜伽教练，她说了印度 的一个城市名，说那是印度最冷的地方，却恰恰 ...

嗯，如果能先让身体热起来也行，我去附近常温瑜伽馆问问，看看他们是如何解决这个冷的问题的。你说热了倒是不好，我做热瑜伽有类似的感觉，我觉得40度太热，出汗的感觉出来是好，但是做瑜伽时身体的愉悦感却体会不到。

annahw

sally00dai 发表于 2018-7-24 17:05
嗯，如果能先让身体热起来也行，我去附近常温瑜伽馆问问，看看他们是如何解决这个冷的问题的。你说热了倒 ...

太赞同了，大汗淋漓的欢畅是先愉悦练习了之后的。如果还没练就开始出汗，那种练后，真心不舒服。

annahw

Upward-Facing Plank Pose
Drishti: Broomadhya (Eyebrow center)

engage your inner quadriceps firmly and connect your actively lifted kneecaps both to your pelvic floor and to your toes. Point your toes firmly and press the bases of your big toes together to complete the energetic reach of the inward rotation
做这个体式的时候，最开始，感觉自己的骨盆区域好重，提不起来，慢慢的骨盆轻了，才知道，这个体式肩膀应该是打开的，这时候把肩膀展开，向上推，感觉 真是不一样。


BENEFITS
Strengthens and extends the back
Counters forward bends
Treats fatigue

annahw

Half-Bound Lotus Forward Bend
Drishti: Padhayoragrai (Toes)

This is the first seated pose that challenges your external rotation and tests the awareness and openness of the hip joint movement you learned in the standing poses.
上次有位亲说hip部分非常不好，走路多了都会痛。请看过来哦，这个可以使您感觉到hip joint的movement。有了意识，离好就不远了……
This is a complicated motion that often requires additional breaths to allow the body to open. Be patient, and do not rush the movement at all.



这里的所谓半莲花前驱，就用到了前面所说的半莲花，单盘。做完后，再做反侧。保持平衡。

BENEFITS
Increases digestion and awareness of the bandhas
Stretches the hamstrings, hips, and shoulders
Cleanses the internal organs

annahw

PASCHIMATTANASANA
Three-Limbed Forward Fold Pose
Drishti: Padhayoragrai (Toes)

这个体式，我在做的时候，总是容易弯腿的那侧离开地面，此时就需要对侧的手轻轻推动一下。

While the majority of poses in the Primary Series use an external rotation of the hip joint, this one uses an internal rotation of that joint. Most people think the top of the thigh needs to rise in order to turn the thigh inward, but the head of the thighbone actually still reaches back and down while it rotates deeply inside the ball and socket of the hip joint. The key to easy internal rotation is to widen the sacrum, freeing space along the back of the body and allowing the thighs to come closer together.


BENEFITS
Increases digestion and awareness of the bandhas
Internally rotates the hip joints
Cleanses the internal organs
Deepens awareness of the inner body

annahw

Head-to-Knee Pose A
Drishti: Padhayoragrai (Toes)

The deepest version of this pose has the outer edge of the sole of your right foot resting against your inner left thigh and your right heel resting close to your pubic bone. To keep the movement out of your knee and in your hip, be sure to rotate the head of your thighbone back and down, rolling your upper thigh toward the back of your pelvis while elongating your inner thigh muscles.



BENEFITS
Cleanses the liver, kidneys, and abdominal organs
Stimulates the kidney meridian
Improves digestion

annahw

Head-to-Knee Pose B
Drishti: Padhayoragrai (Toes)


If you are a beginner, pointing your toes and bringing your knee closer to forty-five degrees will lessen some of your discomfort. However, this pose will always be slightly uncomfortable.

BENEFITS
Cleanses the liver, kidneys, and abdominal organs
Stimulates the kidney meridian
Improves digestion
Opens the sacrum

annahw

Head-to-Knee Pose C
Drishti: Padhayoragrai (Toes)

Kino Godness 说：This is one of the poses in the Ashtanga Yoga sequence that seems a little scary when you first approach it. While you do want to proceed with caution, this is a safe and effective pose if practiced with awareness.  其实很多体势都是这样，开始看着有点scary,感觉容易受伤，甚至有点小变态。其实做对了，非常有好处。
这个体势就是那个“趾尖式”的脚，趾尖式，有的老师称它为针式，因为刚开始做象针扎一样痛。因此它的益处就会多一条。而在中医看来，这一条Stretches the toes, Achilles tendons, and ankles其实是拉伸了全身的六条脉络了。




BENEFITS
Cleanses the liver, kidneys, and abdominal organs
Stimulates the kidney meridian
Improves digestion
Stretches the toes, Achilles tendons, and ankles

nichole8621

昨天看了下视频，都好快啊。根不上

annahw

nichole8621 发表于 2018-7-25 11:48
昨天看了下视频，都好快啊。根不上

找一个yoga for dummies的。非常好，里面有dos and don't 非常必要

annahw

sally00dai 发表于 2018-7-24 17:05
嗯，如果能先让身体热起来也行，我去附近常温瑜伽馆问问，看看他们是如何解决这个冷的问题的。你说热了倒 ...

亲，我昨天突然想起来一个事情，想着今天一定要给您回复一下。我以前也是特别怕冷，练到现在， 我不怕冷了…… 冬天毛裤也很久没有穿过了
以前总是办公室穿得最厚的一个。现在总是觉得热，以前买的很多厚衣服都不穿了

tingnishuo

要马克一下，谢谢楼主！

nichole8621

annahw 发表于 2018-7-25 07:54
找一个yoga for dummies的。非常好，里面有dos and don't 非常必要

youtube 么？
请问有什么可以天天跟做的，稍微慢点可以跟上节奏？

sally00dai

annahw 发表于 2018-7-25 12:11
亲，我昨天突然想起来一个事情，想着今天一定要给您回复一下。我以前也是特别怕冷，练到现在， 我不怕冷 ...

哇，真是太棒了!说明通过练习瑜伽，你的血液循环变得很好，所以身体也好了，也不生病了。请问你是练了多久开始不怕冷的呢?

annahw

tingnishuo 发表于 2018-7-25 12:26
要马克一下，谢谢楼主！

不客气，亲，您随时来看。我也会把随时想到的再补充的。

annahw

sally00dai 发表于 2018-7-25 13:18
哇，真是太棒了!说明通过练习瑜伽，你的血液循环变得很好，所以身体也好了，也不生病了。请问你是练了多 ...

这个我确实 记得很清楚。4月份开始练的，当年的十月就不怕冷了。因为当时发现鞋换得多了。因为脚开始会出汗了

annahw

nichole8621 发表于 2018-7-25 12:36
youtube 么？
请问有什么可以天天跟做的，稍微慢点可以跟上节奏？

我也不记得了。我当时是当了个半小时的，和一小时版的。早上起早了就把IPD打开，跟着做。做着做着发现，她讲得我都明白了。就不用那个了。

annahw

Pose Dedicated to Sage Marichi A
Drishti: Padhayoragrai (Toes)

Resist the temptation to let your right sit bone come off the ground too much when you bend forward. While it is okay to allow the sit bone to rise slightly, do not dump your weight forward or to the left. Instead, keep your sit bone grounded, even if you allow it to rise off the ground a little bit.
所以当我练习时，老师说尽量不要让坐骨离开垫子，我就果然不离开，做得非常辛苦，现在看看图片，连Kino女神都是离开了一些些的，就不再纠结了。



BENEFITS
Cleanses the liver, kidneys, and abdominal organs
Improves digestion

annahw

This is the first in a series of four poses named after the Indian sage Marichi, son of Brahma, who could create life with the power of his mind. It is said that by practicing poses named after a sage, you get the qualities of that particular person. Marichi is also considered to be the progenitor of the Vedic Adam, or father of humanity, so it is no wonder that so many poses are named after him. There are, in fact, four additional poses named after Marichi in the Ashtanga Yoga Fourth Series. All of them involve either forward bends or twists from a seated position while you attempt to keep your pelvis as stable and level as possible.

annahw

Pose Dedicated to Sage Marichi B
Drishti: Nasagrai (Nose)

A. As you do this, your left knee will rise off the floor slightly. Be careful not to tense your left knee; just let it be there in a relaxed and open way. If you are already challenged and find this movement hard, stay here for at least five breaths and then modify by placing your left foot underneath your right hip joint to proceed to the next step of the pose




BENEFITS
Cleanses the liver, kidneys, and abdominal organs
Improves digestion
Opens the hips and shoulders
Deepens the bandhas

annahw

Pose Dedicated to Sage Marichi C
Drishti: Parsva (Side)
好次说背痛的亲看过来哦，这个Relieves back pain
BENEFITS
Cleanses and massages the abdominal organs
Improves digestion
Relieves constipation
Opens the spine and shoulders
Deepens the bandhas
Relieves back pain
Increases energy flow

annahw

Pose Dedicated to Sage Marichi D
Drishti: Parsva (Side)


If you feel pain in your left knee, stop here for five breaths and then continue with the easy modification. If you do not feel pain in your knee, keep the half-lotus and hug your right knee to your chest; flex your right hip joint deeply, and draw your abdomen in to support your spine.

BENEFITS
Cleanses and massages the abdominal organs
Improves digestion
Relieves constipation
Opens the spine and shoulders
Deepens the bandhas
Relieves back pain
Increases energy flow

annahw

ADVANCED POSE WITH BOTH SIT BONES DOWN


Some students can enter the complete pose with both sit bones on the ground, but this is not recommended for beginners or even intermediate students

因此只是mark一下。其实平时我没事的事情，也喜欢开了手机看着图片琢磨这些体式。哪怕只试一个体式，也是利用碎片时间在进步啊……