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