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瑜伽课堂
课程介绍
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初到MAYA
习练好处
Rabbit Pose(兔子式)
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
Rabbit Pose/Sasangasana/Shashankasana
Step By Step步骤:
(对于膝关节较好可以从跪姿开始)
跪膝坐下。
上身往前弯,腹部贴于膝盖,双臂向前伸直
保持姿势双手在后背交叉。
臀部慢慢抬起,从前额到头顶依次着地,然后固定在地面。想提高效果,将头像球一样转动5-8次,可以迅速缓解头痛。
交叉的双手大限度地伸向前方,坚持35-50秒钟。用腹式呼吸法呼吸。
身体蜷起慢慢起身恢复到初始动作。
Tips提示:
1)头顶地时要尽量伸直颈部
2)重量的意识放置于头部
3)闭上眼睛感受血液运流到脑与眼部
4)如果颈部与背部较不灵活者,可以将双手互握在腿侧即可,以头部不需要太贴近膝盖的距离,头部先以轻松的力量置放地面,去熟悉头顶地的感受,较灵活后,再慢慢放大,放重头顶在地面的力量
5)有高血压、脑血栓的人不适宜练习
Benefits好处:
1)因刺激到头顶的百汇穴,具有治疗痔疮、便秘、头痛等症状的效果
2)赋予头皮活力,使毛发恢复光泽、弹性与生长,对秃头与圆形秃发者有调整治疗的功能
3)促进内脏机能,柔软背骨与颈部,伸展柔软脊椎
4)让血液回流到脑部,促进脑部血液循环正常,减少缺氧状态,清醒头脑
Remarks备注:
舒缓头部和颈椎的紧张,促进头部血液循环,使头部变轻。
就寝或是开始工作之前,每天坚持做2遍以上。
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