瑜伽--贫血结束，开启胃炎及肠胃气胀

annahw

Boat Pose
Drishti: Padhayoragrai (Toes)


There are two parts to this pose, and both are repeated five times to build strength.The first portion is typically referred to as Navasana by all the yoga traditions, whereas the second portion is more commonly referred to as Lolasana (Pendant Pose) in styles other than Ashtanga.


BENEFITS
Relieves constipation
Strengthens the core muscles
Energizes the kidneys, prostate, and thyroid

annahw

今天先就到这里……，还有明天后天可以上新。下周出去玩，估计停更一周。回复不及时的请各位莫见怪。谢谢。

astina

lz辛苦了，好好玩

annahw

astina 发表于 2018-7-25 19:15
lz辛苦了，好好玩

谢谢亲爱滴。现在在国内，热死了。出去避暑去。再过半个月来澳洲了就更避暑了

sally00dai

annahw 发表于 2018-7-25 18:15
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 ...

那你的变化还是满快的，我去年自己在家天天跟着蕙兰瑜伽做了半年，没有明显的变化，中间停了一段时间，然后冬天来了，就去做热瑜伽了。脚倒是开始出汗了，还是怕冷，考虑是不是得加有氧运动才会让身体热得快一些。

annahw

sally00dai 发表于 2018-7-25 21:11
那你的变化还是满快的，我去年自己在家天天跟着蕙兰瑜伽做了半年，没有明显的变化，中间停了一段时间，然 ...

我个人认为如果每天做一个小时以上，八个月后会有看得见的变化。 合适地搭配其他运动会让瑜伽有如神助。

annahw

Shoulder Pressing Pose
Drishti: Nasagrai (Nose)

This is the first arm balance of the Ashtanga Yoga Primary Series. It combines the external hip rotation and basic strength developed in the vinyasa movements in a challenging yet accessible way. If you have never tried an arm balance before, it will feel like a magical lift off the ground and test your boundaries for what you believe is possible.

Whether you have the top of your head or your chin on the floor, hold the pose for five breaths, then lift your head off the ground and bring your feet back to the front of your hands.


BENEFITS
Improves balance
Strengthens the core, arms, shoulders, and wrists
Purifies the abdominal organs
Builds self-confidence

annahw

Tortoise Pose/Sleeping Tortoise Pose
Drishti: Nasagrai (Nose)
这个序列的作用已经到了emotional层面了，真不得了……
The entire movement will challenge your endurance and stamina. This energetic pose deeply heals past emotional hurt, particularly around the hip joints, and increases inner awareness of the body. If you cannot perform this pose with ease in your daily practice, I advise stopping here before moving on. Skip the remaining seated poses and proceed to the backbending section.

BENEFITS
Opens the hips and the energy channels around the hips
Strengthens the shoulders
Improves digestion
Treats depression, anxiety, and anger
Builds endurance

很多体式，在教练做的时候，我们都是各种惊叹…… 但随着时间的推移，练习的深入，发现自己也可以支撑一秒钟了，五秒钟了，一分钟了……那感觉如此美妙。

annahw

Womb Embryo Pose
Drishti: Nasagrai (Nose)

这个体式中，Kino 女神好可爱啊……体式名称 但我仍然觉得这是一个反人体工学体式。因为在双莲花中，我有一边的胳膊完全无法找到大小腿间还居然有比针大的缝隙，何况是我妥妥的胳膊。对于我，还是把locus 能hold住就算了。
This is the first full lotus position of the Primary Series.


BENEFITS
Builds the bandhas, core strength, and awareness of the central axis
Improves digestion
Increases balance
Strengthens the entire body

annahw

发完此条又试了一下， 原来是可以创造出缝隙的，可以不用盘太紧…… this thing makes my day

annahw

Cock Pose
Drishti: Nasagrai (Nose)

Draw your knees as far into your chest as possible and breathe deeply. Allow your strength to come from your whole body. After five deep breaths, release the pose, gently releasing your hands and removing your arms from between your thighs but keeping the lotus position if you can.

BENEFITS
Builds the bandhas, core strength, and awareness of the central axis
Improves digestion
Increases balance
Strengthens the entire body
Increases self-confidence

pen

MARK

annahw

Bound Angle Pose A and B
Drishti: Nasagrai (Nose)

两脚能翻到此种程度，真是佩服。

My teacher would recommend that students who felt very tight in their hips hold this pose for up to fifty breaths. But if you feel a burning or pinching sensation in your knees, that is a sign to back off, not to go deeper. The pain may lessen if you place a towel, block, or bolster under each knee.




BENEFITS
Cleanses the kidneys, bladder, prostate, ovaries, and other abdominal organs
Opens the kidney meridian
Improves circulation
Stretches the inner thighs, groin, and hips
Treats fatigue
Aids in childbirth

annahw

Wide-Angle Seated Forward Bend
Drishti: Nasagrai (Nose) and Urdhva (Up to the Sky)
Once your legs are spread and you are holding your feet, engage your arms just enough to guide your shoulder blades down your back. Do not pull too hard or you may overstretch your inner thigh and hamstring.





BENEFITS
Cleanses the kidneys, bladder, prostate, ovaries, and other abdominal organs
Opens the kidney meridian
Improves circulation
Stretches the inner thighs, groin, and hips
Treats fatigue

annahw

pen 发表于 2018-7-26 16:38
MARK

谢谢关注，慢慢来。有空也请多多讨论。

annahw

Reclining Angle Pose
Drishti: Nasagrai (Nose)

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.
这俩体式都是看着难，做着并不难。当然要做到100%，那还是只有Kino女神才行哒。



BENEFITS
Cleanses the kidneys, bladder, prostate, ovaries, and other abdominal organs
Opens the kidney meridian
Improves circulation
Stretches the inner thighs, groin, and hips
Treats fatigue
Increases awareness of the body’s center of gravity and the bandhas

annahw

Reclining Big Toe Pose
Drishti: Nasagrai (Nose) and Parsva (Side)

这两个体式也是纸老虎，不难。但益处多多。



Point your toes, press your heels into the ground, and place both hands on top of your thighs. Inhale as you lift your right leg into the air and hold on to your right big toe with your right hand, keeping your left hand firmly on your left thigh. Press your left heel into the ground and stabilize your pelvis by strongly drawing in your abdomen. As you exhale, lift your torso up to meet your right leg. Even if you are flexible enough to place your right foot on the floor by your ear, keep your right leg elevated and reach up with the strength of your body to meet your leg. This pose is not meant purely to increase flexibility but also to build strength. Feel your back and core muscles working to lift your torso while drawing in your lower belly to support that lift.Reach your chin toward your shin and lift strongly


BENEFITS
Strengthens the core muscles
Stretches the hamstrings
Steadies the mind
Stimulates the prostate

annahw

Two-Foot Pose
Drishti: Urdhva (Up to the Sky)
这俩也是不难，只是roll的时候，尽量慢。连我的核心这么差的人都觉得不难，您一定可以的。
If you are proficient at forward bends, keep your legs and arms straight as you roll up. If you are a beginner, you might find it necessary to roll up with bent knees and then enter the full pose once you find the balance in your pelvis.


BENEFITS
Improves digestion
Stretches the hamstrings
Builds the bandhas, core strength, and awareness of the central axis
Cleanses the internal organs

这种体式做多了，疾病自然远离您。

annahw

Upward-Facing Intense Stretch
Drishti: Padhayoragrai (Toes)


Hold the full pose for five breaths, then inhale as you straighten your arms and look up; exhale as you balance in this position. Place your hands on the floor slightly in front of your pelvis. Inhale and lift up; exhale and jump back.
BENEFITS
Improves digestion
Stretches the hamstrings
Builds the bandhas, core strength, and awareness of the central axis
Cleanses the internal organs

annahw

Spinal Lift Bridge Pose
Drishti: Broomadhya (Eyebrow center)

这个体式，我目前是不敢做的。因为做一次觉得脖子不舒服一次。通常，我只做鱼式。Kino Godness也说了：
You will probably feel an uncomfortable sensation in your neck; if so, you may want to use your hands for support, placing them under your shoulders as you lift your hips off the ground. Gradually lessen your dependence on this support, because the strengthening of the neck plays a crucial role in more advanced poses. As your neck, back, and legs get stronger in this pose, the uncomfortable feeling in the neck will dissipate.


BENEFITS
Stretches and strengthens the neck and back
Lifts energy up the spine
Treats fear, anxiety, and depression
Calms the brain
Improves digestion

annahw

终于又来到了华丽丽的MARK线   seated positions 上菜完毕。

拉下来来到妥妥的后弯体式  。 记得很久以前，有首歌的开头是 ，“ 打开心灵”。 后弯体式适合这首歌 。Backbends: Open Your Heart

The yoga path is one of freedom, and it is a freedom built on a deep and fundamental acceptance of the truth of life. Life contains suffering, and when you come face-to-face with it, your only logical choice is to accept it, surrender to it, and allow it to teach you one breath at a time.

annahw

Lifted Bow Pose
Drishti: Nasagrai (Nose)

Hold on to your ankles (see fig. ) or interlace your fingers with your arms straight out on the ground under your pelvis.As you inhale, thrust your heels firmly into the ground, send your knees forward over your ankles, and engage your quadriceps to support the movement. Send your pelvis forward, while pulling in your abdomen and engaging your pelvic floor.


If you are using this as an introductory movement, do not force your spine to bend too deeply; just focus on your breath and the feeling of elongation. You can repeat this pose up to three times. If this presents a challenge, stop here and do not proceed with any full backbends.

annahw

STANDING UP AND DROPPING BACK
这部分真是very hard级的。我们只要先做基础一至两个就可以了吧我目前认识的瑜伽老师里，也只有不超过三位可以做到full version.
The second portion of the backbend sequence is very hard to perform. Attempt it only when you can easily straighten your arms fully in Urdhva Danurasana and walk your hands slightly in toward your feet.

annahw

========与其后弯体式终于来了，不如说，休息体式才是终于
Finishing Poses: Entering the Inner Space

annahw

TRANSITIONING FROM THE HEIGHTENED FLEXIBILITY, strength, and cardiovascular challenges of the Primary Series and backbend sequence creates a natural shift from hard work to healing space. The finishing poses should be done with minimal force and an attitude of relaxation and ease.

annahw

Shoulderstand
Drishti: Nasagrai (Nose)

这个体式，为瑜伽体式之母。中文叫它，肩倒立或倒箭式。即便是这经的起式，下图，都是好处多多。瑜伽老师说，它是个补气血的体式。靠墙也可以做，唯一的大忌是不要左右扭头。印度老师也说，因为血液的流通是反的。因此它非常好。这个体式对偏头痛当时做，立杆见影的效果；长期做是除根儿的作用。做错对脖子有害，做对可以拉伸到脖子后侧，非常好。而且对甲状腺的疗愈也是双向调节的作用。真的是好处多得说不完。



Lift directly into the pose on an inhalation. Thrust your upper arms into the ground and engage the bandhas as you send the weight of your lower body over the foundation of your 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
Tones the legs and pelvic floor
Improves digestion and circulation

shunshun

Mark

annahw

shunshun 发表于 2018-7-27 13:15
Mark

想在出去玩前把这本书的体式干货上完，不知道可能不

winterwy

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， 顺带手腰也不疼了。

静好如初

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