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。