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