再起楼——运动与爱，不舍情怀 holistic health

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BENEFITS
Corrects bad posture by straightening the spine Improves the alignment of your body Counters the degenerative effects of aging on the spine, legs, and feet Tones the buttock muscles

益处，脊柱正确排列纠正姿势，可以改进脊柱，腿部和足部的退化，亦可调和臀部肌肉、

MICHELLE07

真是精华帖

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谢谢版主认可，可惜无法上传图片。只能在微信公众号上看到您家乡的图片，以及可爱的小负鼠们。

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Utthita Trikonasana：
2.  Extended triangle pose 三角伸展式
IN THIS ASANA, your body takes the shape of an extended triangle,  giving an intense stretch to your trunk and legs.在这个体式中，我们的身体， 腿部与身强烈拉伸，象一个伸展的三角形。

With practice, you will learn to move from your physical body into your physiological body (see page 62).
练习这些体式，您会学会如何从物质体进入到心理体、

You will learn to activate the organs, glands, and nerves—which form the physiological body—by controlling the movements of your limbs. This pose tones the ligaments and improves flexibility.
您将会学会通过控制四肢而激活器官，腺体和神经系统。本体式调和韧带增强柔韧性。

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CAUTIONS

If you are prone to dizzy spells, vertigo, or high blood pressure,look down at the floor in the final pose. Do not turn your head up. If you have a cardiac condition, practice against a wall. Do not raise the arm, but rest it along your hip.

如果你容易头晕，恐高或患有高血压，则在最终体式中，眼睛当向下看地面，而不要向上转头。如果有心脏病，当靠墙练习，不要抬手臂，上面的手放在髋部即可。

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1 Stand in Tadasana . Distribute your weight equally on both legs. Rest on the center of your
arches. Keep the heels firm and the toes extended. Ensure that the inner sides of both feet touch each other.
Keep your back straight. Breathe evenly
山式站立
2 Inhale deeply and jump, landing with your feet approximately 4 ft (1.2 m) apart. Your feet should be in line, pointing forward. Raise your arms to shoulder level ,making sure that they are in line with each other. Stretch your arms from the back of your elbows. Lift your chest and look straight ahead.
深吸气，横着跳开，双脚落地大约1米2左右，双脚在平行，没有内8或外8。抬双臂，确保双臂也在一条直线上。从手脚后侧拉伸手臂。挺胸，眼睛直视前方。妥妥的一个大字

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为了庆祝OZ在国内可以正常使用所有功能，上本次国庆期间拍的两张照片。正立及倒立的。

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这张镜中像美在风景，海拔1200多米的黄土高坡上，酒店阳台向西，被晒的热热的，像极了冬天的地暖。我看到镜中的风景其实更美。

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为了庆祝祖国69岁生日，我倒立保持了69个呼吸，虽然时间只有不到五分钟，但依然是过了个坎……上次的记录是55个呼吸而已……

春浅

annahw 发表于 5-10-2018 22:54
为了庆祝OZ在国内可以正常使用所有功能，上本次国庆期间拍的两张照片。正立及倒立的。

这平衡感很好，而且力量也需要很强大吧~

MICHELLE07

annahw 发表于 5-10-2018 22:58
为了庆祝祖国69岁生日，我倒立保持了69个呼吸，虽然时间只有不到五分钟，但依然是过了个坎……上次的记录是 ...

哇，佩服！体形真健康美丽（脚丫丫好漂亮）
想起每天在微博上晒倒立图的王子文，身体象一朵矫健的花，让人欣赏爱慕极了

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春浅 发表于 5-10-2018 23:02
这平衡感很好，而且力量也需要很强大吧~

我胳膊劲儿不小 但握力不行

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MICHELLE07 发表于 5-10-2018 23:13
哇，佩服！体形真健康美丽（脚丫丫好漂亮）
想起每天在微博上晒倒立图的王子文，身体象一朵矫健的花， ...

我佩服您及技术大牛 搞定一切 一下子从九十年代到了2018的赶脚

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MICHELLE07 发表于 5-10-2018 23:13
哇，佩服！体形真健康美丽（脚丫丫好漂亮）
想起每天在微博上晒倒立图的王子文，身体象一朵矫健的花， ...

我佩服您及技术大牛 搞定一切 一下子从九十年代到了2018的赶脚

snapdragon

春浅 发表于 5-10-2018 23:02
这平衡感很好，而且力量也需要很强大吧~

臂力还可以 但握力不太好

snapdragon

春浅 发表于 5-10-2018 23:02
这平衡感很好，而且力量也需要很强大吧~

以后可以按您上次说的 上体式图了 太棒了

snapdragon

MICHELLE07 发表于 5-10-2018 23:13
哇，佩服！体形真健康美丽（脚丫丫好漂亮）
想起每天在微博上晒倒立图的王子文，身体象一朵矫健的花， ...

您说什么都像首美丽的散文

kevin妈妈

annahw 发表于 5-10-2018 22:58
为了庆祝祖国69岁生日，我倒立保持了69个呼吸，虽然时间只有不到五分钟，但依然是过了个坎……上次的记录是 ...

好厉害！我一个都做不了，从来没倒立过。

kevin妈妈

annahw 发表于 5-10-2018 23:23
我佩服您及技术大牛 搞定一切 一下子从九十年代到了2018的赶脚

赞技术员ub和黄大侠

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kevin妈妈 发表于 6-10-2018 06:28
好厉害！我一个都做不了，从来没倒立过。

身体健康不倒立也好

kevin妈妈

annahw 发表于 6-10-2018 16:34
身体健康不倒立也好

对，身体一定要健康

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3 Turn your right foot in slightly to the left, maintaining the stretch of your other leg. Then, turn your left
foot 90° to the left, keeping the right leg stretched and tightened at the knee. Make sure that your arms do not waver. Keep them fully stretched. BEGINNERS To maintain your balance during this step, always keep to the sequence of turning in your right foot first. Once you have done this, turn your left foot out. INTERMEDIATES For a better stretch in the final pose, press your left heel down on the floor and raise your toes toward the ceiling .
Then tighten the left knee and flatten your foot on the floor again.

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4 Exhale, and bend your torso sideways to the left. Place your left palm flat on the floor, and press your left heel down on the floor. Adjust your pose until your weight rests on your left heel and not on your left palm. Raise your
right arm up toward the ceiling, in line with your shoulders and left arm. Turn your head, keeping your neck passive, and fix your eyes on your right thumb. Stay in the pose for 20-30 seconds. Do not take deep breaths, but breathe evenly. BEGINNERS When you bend, first grip your left ankle with your left hand. Bring the left buttock forward slightly. Place your right hand on your right hip. Once you feel steady in this pose, follow the
instructions above.

COMING OUT OF THE POSE

Inhale, and lift your left palm from the floor. Stretch your right arm out to the side and straighten your torso gradually. Bring your arms down to your sides. Turn your feet to face forward. Repeat the pose on the other side. Then exhale, and come back to Tadasana.

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Warrior pose 2

CAUTIONS

Do not practice if you have a cardiac condition, palpitations, heartburn, diarrhea, or dysentery. Women with
menorrhagia and metrorrhagia should avoid this asana.

1 Stand in Tadasana (see page 68) and inhale deeply. Jump, landing with your feet approximately 4 ft (1.2 m)
apart. Your toes should point forward. Raise your arms out to the sides, in line with your shoulders . Your palms should face the floor and be in line with each other. Keep your fingers straight and stretched out.  Press the little toe of each foot down on the floor. Consciously pull the inner sides of your legs up toward your waist.

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2 Exhale slowly, and turn your right leg 90¡ã to the right. Turn in your left foot slightly to the right. Ensure
that your body weight is resting on your right heel and not on your toes. Keep your left leg stretched out and
taut at the knee. To prevent this leg from slipping, make sure that your weight falls on the last two toes.
BEGINNERS Focus on turning the right thigh out correctly. The thigh should turn at the same time¡---and to the
same extent---as your right foot.

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3 Exhale, and bend your right knee. Ensure that your right thigh is parallel to the floor. Keep the shin
perpendicular to the floor, in line with your right heel. Pull the muscles of your right calf upward. Turn your
head to the right. Stretch the arches and toes of both feet. Hold the pose for 30 seconds. Breathe evenly.

BENEFITS
Improves breathing capacity by expanding the chest
Helps in the treatment of a prolapsed or slipped disk
Alleviates the condition of a broken,fused, or deviated tailbone
Reduces fat around the hips
Relieves lower backache

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前情提要：站立体式
1.  mountain pose  山式
2. Extended triangle pose 三角伸展式
3. Warrior pose 2 站士二式

本周内将要分享：
4.Extended side stretch 三角侧伸展式
5. 加强胸部伸展式   Intense chest stretch
6. 下犬式    Downward-facing dog stretch

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回顾第二式
2-1  Stand in Tadasana . Distribute your weight equally on both legs. Rest on the center of your
arches. Keep the heels firm and the toes extended. Ensure that the inner sides of both feet touch each other.
Keep your back straight. Breathe evenly.

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2-2 Inhale deeply and jump, landing with your feet approximately 4 ft (1.2 m) apart. Your feet should be
in line, pointing forward. Raise your arms to shoulder level, making sure that they are in line with each other. Stretch your arms from the back of your elbows. Lift your chest and look straight ahead.

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