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本帖最后由 annahw 于 10-9-2018 12:00 编辑
这样就直接来到了p.64,有一次瑜伽老师因故未能出席，姐妹们便推选我带着大家做一节。当时我的脑海里就神出现了这页。业余的课程编排便是把这所有的分类里，适合我们水平的走一遍。居然还收到了好评，一方面是大家的友善，另一方面我认为这个分类攻不可没。
我当时想，OM完，先来一个坐立体势吧（猫伸展也自动归队），走醒洒的这个道理。然后再走站立的体势，让我们先热起来，向太阳致敬AB两遍后，普遍已热起来。再回坐后弯，前驱，核心船式；再来煎蛋 （正反两面：把胃和背部都练到） 开肩，开胸，开髋；最后来个小倒立回shavasana. 这土方法一节下来，居然还有模有样……
Sitting asanas
All sitting asanas bring elasticity to the hips, knees, ankles, and muscles of the groin. These poses remove tension and hardness in the diaphragm and throat, making breathing smoother and easier. They keep the spine steady, pacifying the mind and stretching the muscles of the heart. Blood circulation increases to all parts of the body.
所有的坐立体式都会髋部，膝盖，脚踝和骨盆肌肉带来灵活性。这些体式会消除横隔膜和嗓子的压力和hardness, 使得呼吸更顺畅。 也可以使得脊柱稳定，大脑平和，心肌得到拉伸。血液循环到身体的每个角落。
Standing asanas
Standing asanas strengthen the leg muscles and joints, and increase the suppleness and strength of the spine. Because of their rotational and flexing movements, the spinal muscles and intervertebral joints are kept mobile and well-aligned. The arteries of the legs are stretched, increasing the blood supply to the lower limbs, and preventing
thrombosis in the calf muscles. These asanas also tone the cardiovascular system. The lateral wall of the heart is fully stretched, increasing the supply of fresh blood to the heart.
Forward bends
In forward bends, the abdominal organs are compressed. This has a unique effect on the nervous system: as these organs relax, the frontal brain is cooled, and the flow of blood to the entire brain is regulated. The sympathetic nervous system is rested, bringing down the pulse rate and blood pressure. Stress is removed from the organs of
perception and the senses relax. The adrenal glands are also soothed and function more efficiently. Since the body is in a horizontal position in forward bends, the heart is relieved of the strain of pumping lood against gravity, and blood circulates through all parts of the body easily. Forward bends also strengthen the paraspinal muscles, intervertebral joints, and ligaments.
Twists
These asanas teach us the importance of a healthy spine and inner body. In twists, the pelvic and abdominal organs are squeezed and flushed with blood. They improve the suppleness of the diaphragm, and relieve spinal, hip, and groin disorders. The spine also becomes more supple, and this improves the flow of blood to the spinal nerves and increases energy levels.
Inversions
Some people fear that if they practice inverted poses, their blood pressure will rise, or their blood vessels will burst. These are complete misconceptions. After all, standing for long periods can lead to thrombosis and varicose veins, but no one is going to stop standing up! Standing upright is a result of evolution. Just as the human body has
adjusted to an upright position, it can also learn to perform inversions without any risk or harm. In contrast to the twisting asanas, inverted asanas have a drying effect on the pelvic and abdominal organs, while vital organs like the brain, heart, and lungs are flushed with blood. According to the third chapter of the sage Svatmarama’s Hathayoga Pradipika, Salamba Sirsasana (headstand, see page 138) is the king of asanas, and Salamba Sarvangasana (shoulderstand, see page 144) the queen of asanas. The health of your body and mind is greatly enhanced by the practice of these two asanas.
Back bends
All back bends stimulate the central nervous system and increase its ability to bear stress. They help relieve one from stress, tension, and nervous exhaustion. These asanas stimulate and energize the body, and are invaluable to people suffering from depression. In Urdhva Dhanurasana (see page 160) and Viparita Dandasana (see page 238), the liver and spleen are fully stretched, and can therefore function more effectively. Reclining asanas Reclining asanas are restful poses which soothe the
body and refresh the mind. While reclining asanas are often sequenced at the end of a yoga session, they are also preparatory asanas, since they help
relax the body and strengthen the joints. They give the body the required energy for the more strenuous asanas. Savasana (see page 150), for instance, helps
recover the breath and cool the body and the mind. Reclining asanas prepare you for pranayama.
看看Guru的娓娓道来……
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楼主: snapdragon
发表于 6-9-2018 07:05:12
发表于 6-9-2018 07:21:05
楼主
发表于 6-9-2018 23:28:02
谢谢anna，你太辛苦啦，我忘了你现在国内了
