首 页
关于我们
MAYA 理念
MAYA 导师
学院介绍
玛雅(中国)
玛雅印度学习
学院活动
学院新闻
瑜伽课堂
课程介绍
课程表
瑜伽姿势
瑜伽文化
初到MAYA
习练好处
成为学员
学员感悟
瑜伽产品
培 训
初级培训
中级培训
高级培训
MYTT 200
MYTT 300
MYTT 500
冥想培训
呼吸培训
联系我们
交通指南
合作伙伴
加 盟
加入MAYA
瑜伽课堂
课程介绍
课程表
瑜伽姿势
瑜伽文化
初到MAYA
习练好处
Downward Facing Dog Pose(下犬式)
瑜伽姿势
Find Pose
-Select Pose-
Accomplished Pose
Alternate Nostril Breathing
Apaan Mudra
Apan Vayu Mudra
Arm Pressing Posture
Balancing Stick Pose
Bharadvaja's Twist
Big Toe Pose
Bound Angle Pose
Bow Pose
Bridge Pose
Butterfly Pose
Camel Pose
Cat Pose
Chair Pose
Child's Pose
Chin Mudra
Corn Tree Pose
Corpse Pose
Cow Face Pose
Crane Pose
Crocodile Pose
Dolphin Plank Pose
Downward Facing Dog Pose
Eagle Pose
Easy Pose
Eight-Angle Pose
Extended Hand To Big Toe Pose
Extended Puppy Pose
Extended Side Angle Pose
Feathered Peacock Pose
Firefly Pose
Fish Pose
Four Limbed Staff Pose
Ganesha Mudra
Garland Pose
Gate Pose
Gyan Mudra
Half Frog Pose
Half Lord of the Fishes Pose
Half Moon Pose
Half Tortoise Pose
Handstand
Happy Baby Pose
Hare Pose
Head To Knee Forward Bend
Hero Pose
Heron Pose
High Lunge
King Pigeon Pose
Legs-Up-the-Wall Pose
Linga Mudra
Locust Pose
Lord of the Dance Pose
Lotus Pose
Low Lunge
Mandala Mudra
Mantra Meditation
Monkey Pose
Mountain Pose
Noose Pose
One Legged King Pigeon Pose II
One-Legged King Pigeon Pose
Peacock Pose
Plough Pose
Prana Mudra
Prithvi Mudra
Raised Foot Pose
Reclining Big Toe Pose
Reclining Bound Angle Pose
Revolved Abdomen Pose
Revolved Head-to-Knee Pose
Revolved Side Angle Pose
Revolved Twist
Rudra Mudra
Scale Pose
Scorpion Pose
Seated Forward Bend
Seated Wide Angle Forward Bend
Shankh Mudra
Shoulder Pressing Pose
Shunya Mudra
Side Crane Pose
Side Plank Pose
Single Nostril Breath
Skull Brightener Breath
Spread Leg Forward Fold
Staff Pose
Standing Split
Supported Headstand
Supported Shoulderstand
Surabhi Mudra
Surahi Mudra
Surya Mudra
The Shooting Bow Pose
Tree Pose
Upward Bow or Wheel Pose
Upward Facing Two-Foot Staff Pose
Upward Forward Fold
Upward-Facing Dog
Urdhva Mukha Pinch Mayurasana
Vayu Mudra
Warrior I Pose
Warrior II Pose
Warrior Seal
Wide Angle Seated Forward Bend
Wide Legged Forward Bend
Wind Removing Pose
>Downward Facing Dog Pose / Adho Mukha Svanasana
Step By Step步骤:
手掌和膝盖撑地。这时双臂垂直于地面双膝并拢。
用胸式呼吸法吸气的同时臀部向上抬起,双臂和双腿伸直。
Tips:注意指尖要平行,手掌和手指要牢牢固定于地面才能避免对手腕和手臂的负担过重。
呼气,头部向下使身体呈三角形,坚持10秒
Tips:注意尽量伸直双腿,至跟腱和小腿达到绷紧状态。
如果是初学者,无法伸直双腿,可以把双腿分开成11字,宽度与臀的宽度一致。
左腿离地停留3秒钟,像步行一样双腿轮番做,重复3-5遍。
双膝着地恢复初始姿势,小憩一会儿。
Benefits好处:
1)加强上身,手臂,肩膀,胸部和腿部的力量
2)伸展胸部,肩部
3)伸展整个背部,脚踝,小腿,腿筋,脊柱
4)平静你的心
6)发你的身体活力
Remarks备注:
如果人体缺乏日常生活所需的能量时,就很容易感到疲劳。这个姿势可以促进肩膀、腿部、脊椎的血液循环,舒缓僵持的肌肉,增强身体活力。每天坚持做2遍以上。
关于我们
|
培 训
|
加入玛雅
|
加 盟
|
联系我们
|
QQ 咨询