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瑜伽课堂
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初到MAYA
习练好处
Half Moon Posture(半月式)
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
Half Moon Posture/Ardha chandrasana
Step By Step步骤:
双腿并拢站立。
双手合十交叉向上伸直。
Tips:注意绷紧大腿和臀部,收腹。
用胸式呼吸法深呼吸,上身尽量向左弯,视线向上。坚持10秒钟。
Tips:初学者双腿可以双肩的宽度分开站立,双手交叉上身向左弯。
双手指尖向上,拉长身体,吸气的同时起身。
双臂画圆放下。反方向亦然.
热瑜伽中的半月式(Hot Yoga)
Step By Step步骤:
站姿,双手在体侧,吸气,双手由体侧向上举,双手合十在头顶,食指伸直相对,延伸身体,手臂紧贴双耳,然后呼气,身体向左侧弯曲,大限度地延伸,左侧呈一直线地延伸,手臂膝盖挺直,胯部不要下坠,腰部上提,胸部打开,颈椎和脊柱呈直线延伸,头部不要低垂,下颌不要内含。
吸气,返回正中,然后做另一侧。重复2次
返回站姿,保持手臂贴紧双耳。接着,吸气,向后延伸身体,呼气,从腰部开始向后弯曲上身,头往后仰,放松颈部,尽可能将髋、腹部向前伸展,膝盖保持挺直不要弯曲,重心在脚后跟,保持呼吸10-20秒。
吸气返回正中,然后接相反姿势——头触膝式:吸气延伸身体,呼气,向前向下弯曲上身(此过程中尽量将身体往前伸展),双手抱住双脚,身体贴住双腿,挺直后背,挺直膝盖,保持10至20秒。然后,伸直双手,双手相和,食指相对,返回站立,重复2次,回到站姿,放松双手。
Tips提示:
1)意念放在身体的伸拉上或呼吸上
2)练习时尽量挺直双膝,延伸脊柱和颈椎
Benefits好处:
1)强化脊柱,使僵硬的脊椎变柔软,快速获得能量,使充满活力
2)增强肾功能
3)对消化不良,便秘有好处
Remarks备注:
日常节奏失衡会使身体器官功能萎靡,心情焦虑不安。这个姿势可放松全身、供给充分的氧气和能量舒展全身。
每天练习2遍以上。
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