再起楼——运动与爱，不舍情怀 holistic health

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这位姐表情不够放松哈

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2-3 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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2-4 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.

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BENEFITS
Relieves gastritis, indigestion,acidity, and flatulence 对胃有好处哦
Improves the flexibility of the spine
Alleviates backache
Corrects alignment of the shoulders
Helps treat neck sprains
Massages and tones the pelvic area
Strengthens the ankles
Reduces discomfort during menstruation 女神们看过来哦，对生理期不适有缓解作用

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上周出差，食言，本周尽量搞好

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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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4.Extended side stretch 三角侧伸展式
4-1 1 Stand in mountain pose. Inhale, and jump your feet about 4 ft (1.2 m) apart. At the same time, raise both your arms out to the sides, to shoulder level. Your palms should face the floor. Stretch your arms from the back of the elbows. Ensure that  your feet are in line with each other, toes pointing forward. Push down on the outer edges of your feet. Press the little toe of each foot down to the floor.

所以山式是站立体式中第一经典的。而站立体式是随时都可以练习的。这就是有种24小时瑜伽的说法。我们行走坐卧都可以进入瑜伽态的。 山式基本是一切站立体式的开始……

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4-2 Exhale slowly and simultaneously rotate your right leg and foot 90° to the right. At the same time, turn in the left foot slightly to the right. Stretch your left leg and tighten it at the knee. Ensure that your weight falls on the heel, not the toes, of your right foot. Adjust the distance between your legs, if necessary. Make sure your feet remain in line with each other. BEGINNERS As you rotate your right leg, focus on turning out your thigh. This reduces pressure on the right knee.
现在有些app也教瑜伽，这种情况下就要非常注意 reduce pressure on the knees了……

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4-3 Bend your right knee until your thigh and calf form a right angle, and your right thigh is parallel to the floor. Take one or two breaths.  INTERMEDIATES Consciously pull your left knee and ankle upward. Open the back of the left knee from the center to the sides. Pull the muscles of both calves toward your thighs.

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4-4 Exhale, and place your right palm on the floor beside your right foot. Ensure your right armpit touches the
outside of your right knee. Stretch your left  arm out over your left ear. Turn your head and look up. Hold the pose for 20-30 seconds. BEGINNERS Exhale, and first stretch your right arm. Then, bring it down to the floor. You can place your fingertips, instead of your palm, on the floor.
这个体式不但是beginners需要手指点地，象我这样胳膊短的人，也需要手指点，代替手掌点地，换取多一点的空间。

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5. 加强胸部伸展式   Intense chest stretch

5-1 1 Stand in mountain pose. Loosen your arms by turning them inside and out several times. Join your fingertips together behind your back, with your fingers
pointing down, toward your feet. Then rotate your wrists , until your fingers point to the ceiling. BEGINNERS If joining your palms is too difficult, take your arms behind your back, bend your elbows and rest each palm on the opposite elbow.

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5-2 Move your joined palms up to the middle of your back. The little fingers of each hand should touch your  back. Then, move your hands up your back (see inset) until they rest between your shoulder blades.Press your fingers together. Press your palms together by pushing your elbows inward. This will help to push your shoulders back and expand your chest even further.

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5-3 Inhale and jump up, landing with your feet about 4 ft (1.2 m) apart. If your legs feel overstretched or uncomfortably close together, adjust  the distance accordingly. When you feel that your body weight is distributed equally—and comfortably—on both legs, you have the distance right. Pause for a few seconds and exhale slowly.

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4 Inhale, and turn your right foot 90° to the right. Turn the left foot 75-80° to the right. At the same time, rotate to the right from the waist and hips. Ensure that your torso faces front and is in line with your right leg. Rest your weight on the heel of your right foot. Tighten your right knee and extend your chest, waist, and hips. Then, tilt your head and chest back and look up at the ceiling, making sure that you do not strain your throat. Press your palms to your  back—do not allow them to slide down.

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5-5 Exhale, extend the spine, and bend forward from the top of both your thighs. As you bend, lead with your sternum and do not allow your right knee to bend as you come forward. Take care to bend equally from both sides of the waist. Rest your chin on your right knee. Stay in the pose for 20-30 seconds. Breath evenly. BEGINNERS If you find the final stretch difficult, then place your palms on the floor on either side of the right foot. Take care to stretch your back
and neck gradually.

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这个动作，我做到后来就沾沾自喜了，因为下班有时候也可以落到膝盖上了。直到有一天，我听见手机相机响，老师把照片给我看，瞧，骨盆歪到哪里了…… 这才开始注意……

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老师原来说，抬头看镜子可以看到，但我觉得视线其实比骨盆低，看不出来。而有一次意外发现，其实低头，有时候更能发现骨盆是否已经歪掉。

kevin妈妈

这位男的。。。。。

可不可以找个帅锅

kevin妈妈

比如这样的，看着就养眼啊

                               
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kevin妈妈 发表于 24-10-2018 12:44
这位男的。。。。。

可不可以找个帅锅

帅锅的事情 就全靠亲了…… 我这是在分享书嘛，忠实地忠于书嘛

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kevin妈妈 发表于 24-10-2018 12:47
比如这样的，看着就养眼啊

第一位小锅膝盖太高 我这什么眼神？

kevin妈妈

annahw 发表于 24-10-2018 13:59
第一位小锅膝盖太高 我这什么眼神？

不要注意细节
我只看颜值

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kevin妈妈 发表于 24-10-2018 14:03
不要注意细节
我只看颜值

臣妾去找DK谈谈看看能不能做到

kevin妈妈

annahw 发表于 24-10-2018 17:11
臣妾去找DK谈谈看看能不能做到

哎，对帅锅不要要求太高，就算那位帅锅动作不标准，但他帅啊，颜值分90，动作分60，加起来已经超标了

大力Summer

这个不错！！要向你学习！

我每天都爬坡~~ 在国内的时候有私教~ 来了澳洲没有请教练 因为我试了几节课 晕 教练的方式都不适合我

我得再去尝试几个教练…… 不能以为找不到就不健身了~~ 嗯嗯

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"在练习的过程中，不把一个体式看成是一个终点，而是看成一个旅程 - 我们在这个旅程中可以分解这个体式中的各种元素来分别练习，当我们可以轻易驾驭每一个元素并从练习中得到收获和取得对自己身体的洞见之后，再把这些元素组装起来就可以轻易地get最后的目标体式。
而这样一个练习的过程，不仅有料，同时也有趣"

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6. 下犬式    Downward-facing dog stretch

经典中的经典……

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1 Stand in Tadasana (see page 68). Exhale, and bend from the waist,placing each palm on the floor beside each foot. BEGINNERS Exhale, and bend from your waist. Bend both knees and place your palms on the floor next to your feet.

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2 Bend your knees and step back approximately 4 ft (1.2 m), one leg at a time. Keep your palms about 3–4 ft (1 m) apart. Make sure that the distance between your feet is the same as that between your palms

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Position your right leg in line with your right arm, and your left leg in line with your left arm. Stretch your fingers and toes. Raise your heels, tighten the muscles at the top of your thighs, and pull your kneecaps in. Then stretch the arches of your feet and bring your heels down to the floor again.

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