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标题: 再起楼——运动与爱，不舍情怀 holistic health [打印本页]
作者: snapdragon    时间: 4-9-2018 12:02
标题: 再起楼——运动与爱，不舍情怀 holistic health
本帖最后由 annahw 于 8-10-2018 19:29 编辑

能来此版块，一定是爱读书的。读书，听起来雅致，事实上还是很费health的，眼部最耗，其次，那些读到眼睛发涩方才睡去；一醒第一件事又是读那本书。这时候，我们的健康已经被放到第二位了。往往一个姿势很长时间。

毕业不久，作为IT人的我，已经肩膀长时间的痛。去医院，拍片，一位医生说，“你所描述的痛比起你的片子来看，是严重得多。”另一位说，“这么漂亮的颈椎，一定比我的颈椎好。”

随后结识瑜伽。踏上运动路。身体一天天地好起来，从每月必有一次感冒，到很少生病；从遍读养生书到开始尝试瑜伽书。

几年过去了，我开始规律练习瑜伽，瑜伽课前，我在垫子上打坐看自己爱的书。老师说，“Let's start. " 我便放下书。开始瑜伽。瑜伽书也慢慢的成为我的书柜上客。

而瑜伽这项运动，又是与音乐相伴的。有的老师会说，”要什么音乐，呼吸就是最美的音乐。“ 而我依然爱音乐，音乐与爱，便是我的不舍情怀；运动与读书更是我的不舍情怀。

而这本书的地基即如是。

BKS Iyengar Yoga The Path to Holistic Health: The Definitive Step-by-Step Guide2

23个基础体式献给亲爱的坛友们。祝亲们越来越健康。

Iyengar 便是那位传奇人生的使者。 而他受益后，说到这是  The Path to Holistic Health。 这是一本我压箱底的瑜伽书。献给我爱的Freeoz人。无论这里目前表面看来多么人气凋零，相信在不远的将来，它会回归内心。因为FREEDOM才是我们health的最高境界！

=========================913

p.62页绝对是本书中精华的精华。首先，这一页表明了本书主体：23个体式。其次提出了几个体的概念：精钝体，物质体，生理体，心理体。
Classic Poses
Yoga asanas cover the basic positions of standing, sitting, forward bends, twists,inversions, back bends, and lying down. The 23 classic poses must be practiced with physical coordination, as well as intelligence and sincerity.

There is more to practicing asanas correctly than merely the physical aligning of the body. The classic poses, when practiced with discrimination
and awareness, bring the body, mind, intelligence, nerves, consciousness, and the self together into a single, harmonious whole. Asanas may appear
to deal with the physical body alone but, in fact, different asanas can affect the chemical messages sent to and from the brain, improving and stabilizing
your mental state. Yoga’s unique ability to soothe the nerves—the medium between the physiological body and the psychological body—calms the brain,
makes the mind fresh and tranquil, and relaxes the entire body.

I have selected these 23 asanas because they cover all the basic positions of yoga: standing, sitting, forward bends, twists, inversions, back bends, and lying down. The regular practice of these asanas, stimulates and activates all the organs,tissues, and cells of the body. The mind becomes alert and strong, the body healthy and active.
我选择了这23个体式，因为它们含盖了所有的瑜伽基础动作：站立，坐立，前曲，扭转，倒立，后弯及下躺体式。经常的练习这些体式，会激活所有的器官、组织及身体的细胞。头脑会变得机警而强有力，身体健康而灵活。

The anatomical body comprises the limbs and the actual parts of the body. The physical body is made up of bones, muscles, skin, and tissue. The
physiological body is composed of the heart, lungs, liver, spleen, pancreas, intestines, and the other organs. The nerves, brain, and intellect make up the
psychological body.
“粗钝体”包括四肢与躯体的各部分。“物质体”由骨骼、肌肉，皮肤和组织构成。  “生理体”包含了心肺肾脾脏及胰腺大小肠及其他器官。而神经系统大脑和智体构成了“心理体”。
To practice asanas correctly, you have to learn to bring all these levels together 。

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假期技术大牛回国，一下子看到了彩色的oz, 而自己也可以任性上图图了。因此，将自己买的这本书照片发来，买时买了一套，两本，一本入门一本精进。

请看，我的参考书目们……

还请各位不吝加分分。 因为现在级别比较低，所以图图超过500K就需要做一下，所以图像质量只能选低点才能传上来。
[attach]435456[/attach]

[attach]435457[/attach]
作者: snapdragon    时间: 4-9-2018 12:28
地基说到的Iyengar，名满天下。 而本书是DK出品。图片更是清楚精美。收到无数赞誉之词的大师。亦同很多武林大师一样，自幼体弱多病。
而第一篇，便来到The Story of Iyengar。

Iyengar yoga, the system of yoga devised by the renowned guru B.K.S. Iyengar, is the most widely practiced form of yoga today. Iyengar himself continues to write, teach, and practice yoga, remaining an inspiration to millions worldwide.

他说过，”“When I practice, I am a philosopher. When I teach, I am a scientist. When I demonstrate, I am an artist.”
所以这幢楼是关于哲学家科学家和艺术家的生命故事。我读了，我受益了，不敢独享，分享给您，您听了，你忍不住会练习，您受益。疾病不肖再与你做朋友，而健康会粘上你，精气神会找到你。期不期待，惊不惊喜？
作者: 春浅    时间: 4-9-2018 12:35
说得真好。读书，写作确实需要强健的身体支撑呢。
尤其想安静一两个小时写完整些的文章时
尤其想长期保持阅读量和写作产出时
村上《当我谈跑步时我谈些什么》异曲同工
作者: snapdragon    时间: 4-9-2018 13:02
本帖最后由 annahw 于 4-9-2018 13:03 编辑

“说得真好。”  感谢鼓励，我会说得更好，起码要比唱得好。嘿嘿。最近，每天清晨倒立，有条件会倒立时唱，“绒花……绒花……” 感觉很好呢。
“读书，写作确实需要强健的身体支撑呢。”  是的，看过了这么多的书，每部书里都有一个强健的生命。比如本书，本来只想建干货（体式）楼，但后来觉得还是要把这个GURU的生命故事也建进来。慢慢来才比较快。
  
“尤其想安静一两个小时写完整些的文章时”     是哒，思路是不可以断的。去年十一假期去了路遥纪念馆，看到这位早逝的作家，生活作息是多么不健康。也看到他与莫言，平
                                                                 凹的合影。感慨万千。
“尤其想长期保持阅读量和写作产出时  ：”  运动的时间不会是读书时间的浪费，而会在效率上补偿；会在思路上更positive，会在心胸上更开阔。比海洋与天空更宽阔的是一个
                                                            身心健康之人的心灵。
“村上《当我谈跑步时我谈些什么》异曲同工  ”:村上的书，好象只读过一本，还是觉得有些压抑。越来越不喜欢看着哭的感脚。小盆友会过来问，“你怎么又把自己弄哭了，这什
                                                             么书啊。看我的书吧，保证你不会哭。” 但您提到的这本貌似我一定要去看一下。谢谢推荐，好人推荐的好书。对了，这本推荐看英文版还是中文版？谢谢。
作者: jamesadachi    时间: 4-9-2018 20:41
annahw 发表于 4-9-2018 12:28
地基说到的Iyengar，名满天下。 而本书是DK出品。图片更是清楚精美。收到无数赞誉之词的大师。亦同很多武林 ...


先谢楼主分享
占座等更新

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作者: MICHELLE07    时间: 4-9-2018 22:58
ANNA感觉你串楼了。。。
作者: 春浅    时间: 4-9-2018 23:28
MICHELLE07 发表于 4-9-2018 22:58
ANNA感觉你串楼了。。。

大概是手机编辑出现的排版不佳而已吧。
我是看懂了的
村上那本关于跑步的是散文集，记录他多次马拉松的体会，常常谈到写作的感受。
作者: freeozvisitor    时间: 5-9-2018 01:10
健康是很重要，身体好才能读更多的书
作者: yearshappy    时间: 5-9-2018 09:14
[attach]433218[/attach]

谢谢楼主介绍， 找到了这个2008年版本的，正在看。
Chakras 这个章节56-57页，可以看出延传千年的对世界以及人身体的一种看法。

作者: yearshappy    时间: 5-9-2018 09:39
[attach]433220[/attach]

我对这一章有兴趣 ，跟中国传统食物的认识相似，现代认识大概就是消化能力的区别，蛋白质类能量密集。

[attach]433219[/attach] 68页

从他自己体形来看， 瑜伽这么多年，灵活性平衡能力是一定的，但对核心部位去脂和增加肌肉可能帮助不大。
这就是为什么普拉提出现的原因之一吧？
作者: snapdragon    时间: 5-9-2018 12:27
jamesadachi 发表于 4-9-2018 20:41
先谢楼主分享
占座等更新

感谢占楼 我会陆续上新 不负亲望
作者: snapdragon    时间: 5-9-2018 12:28
freeozvisitor 发表于 5-9-2018 01:10
健康是很重要，身体好才能读更多的书

是哒 身健同时心康
作者: snapdragon    时间: 5-9-2018 12:29
yearshappy 发表于 5-9-2018 09:39
我对这一章有兴趣 ，跟中国传统食物的认识相似，现代认识大概就是消化能力的区别，蛋白质类能量密集 ...

是的，所以如果每周做七次 建议一至两次普拉堤 两至三周一次阴
作者: snapdragon    时间: 5-9-2018 12:35
yearshappy 发表于 5-9-2018 09:39
我对这一章有兴趣 ，跟中国传统食物的认识相似，现代认识大概就是消化能力的区别，蛋白质类能量密集 ...

是的，所以如果每周做七次 建议一至两次普拉堤 两至三周一次阴
作者: 春浅    时间: 5-9-2018 13:17
不好意思，瑜伽听起来适合女性？
作者: Serin    时间: 5-9-2018 14:55
想到要锻炼身体我就厌恶，又枯燥又花时间，运动量大了还想吐。但是没办法，还是一直在坚持。我一直以来的一个疑惑是我锻炼身体花下去的时间和精力，是不是真比死宅更有意义。
作者: 周星星1832    时间: 5-9-2018 15:05
Serin 发表于 5-9-2018 14:55
想到要锻炼身体我就厌恶，又枯燥又花时间，运动量大了还想吐。但是没办法，还是一直在坚持。我一直以来的一 ...

[attach]433339[/attach]
作者: snapdragon    时间: 5-9-2018 15:27
本帖最后由 annahw 于 5-9-2018 16:02 编辑

昨天确实串楼，今天把隔壁楼上的放回来。关于guru的生平简介

Early years
On December 14, 1918, near Bangalore, the eleventh child of Sri Krishnamachar and his wife Sheshamma was born, named Bellur Krishnamachar Sundararaja Iyengar. A weak and sickly baby, he suffered a litany of diseases as a child: by thirteen he had been sick with malaria, tuberculosis, and typhoid. Iyengar described his physique as “sickly with thin arms and legs, a protruding stomach, and a heavy head. My appearance was not prepossessing.”

Iyengar’s father, a headmaster, died when the boy was just nine years old, leaving the family to bear financial hardship. The young Iyengar was sent to live with his brother in Bangalore. Here, his frail
health was exacerbated by poverty and malnutrition and, as a result, his attendance at school was poor.

The path to yoga
Iyengar¡‘s future as a great teacher of yoga was inadvertently secured when his sister, Namagiri, married Professor Tirumalai Krishnamarcharya, a well-known yogi. Krishnamarcharya was a gifted
man with a great prowess for advanced yoga postures. In the summer of 1934, Iyengar was invited to stay with his sister and Krishnamarcharya to continue his studies and learn the yoga asanas.
Krishnamarcharya ran a yoga school at the Jaganmohan palace of his patron, the Maharaja of Mysore. Here, Iyengar received basic instruction in yoga “asanas,” or poses. However, years of incapacity
had taken their toll and at first he struggled, finding the asanas difficult and painful. He recalls that “sometimes the body and at other times the mind refused to cooperate.” His guru, however, was a strict
disciplinarian who drove him hard. This, together with Iyengar’s determination to progress, meant that gradually he mastered some of the postures. He was further motivated as his health steadily improved.
The Maharaja of Mysore often requested demonstrations at the yoga school. One time, Iyengar was the only pupil available to demonstrate the more advanced asanas. He practiced diligently and surprised Krishnamarcharya by performing exceptionally well. Iyengar continued to make rapid progress and began to accompany Krishnamarcharya on yoga demonstrations around the country.

The Maharaja of Mysore often requested demonstrations at the yoga school. One time,Iyengar was the only pupil available to demonstrate the more advanced asanas. He practiced diligently and surprised Krishnamarcharya by performing exceptionally well. Iyengar continued to make rapid progress and began to accompany Krishnamarcharya on yoga demonstrations around the country.

The emergence of a yoga teacher
At the age of eighteen, Krishnamarcharya asked Iyengar to teach at the Deccan Gymkhana Club in Pune in Maharashtra. This was an isolating period for Iyengar since he had no knowledge of the local
language, Marathi, or the culture, and no family nearby. Moreover, many of the people he taught were more accomplished than him at the asanas. Iyengar also struggled because, although his
teacher had been strict, he had never thoroughly explained the techniques for the asanas. Iyengar resolved to practice diligently to acquire an in-depth knowledge of each asana, observing the intricacies
of the movement of each part of the body. The precision he developed was reflected in his teaching, and his students grew in number. He was now also conversant in Marathi and English, as well as
Sanskrit, Hindi, Tamil, and Kannada, enabling him to communicate with his students. As Iyengar’s reputation grew, people of all ages and abilities sought instruction from him, including many with ailments. Yoga had helped to improve his health, so Iyengar was unwilling to turn anyone away. Instead he used his in-depth knowledge of the human body to modify and adapt the poses, making yoga accessible to all. He developed the use of props such as ropes, belts, wooden blocks, and bolsters to help the elderly, weak, and inflexible experience the therapeutic effects of yoga. The innovative system of Iyengar yoga was beginning to take shape.
作者: snapdragon    时间: 5-9-2018 16:46
Family life
In 1943, his brothers arranged for him to meet sixteen-year-old Ramamani. Iyengar was very taken with her, and they both consented to marriage. Ramamani knew little about yoga at the start of their marriage, but she soon absorbed the essence of yoga and supported her husband. As well as fulfilling the traditional role of wife, caring for
their five daughters and one son while Iyengar concentrated on his yoga, she also became Iyengar¡'s trusted critic and advisor.

International recognition
As Iyengar¡'s reputation for excellence spread, he began to gain influential students, such as members of the Indian royalty and prominent business, sports, and entertainment personalities. In March 1952, a fortuitous meeting with the famous violin maestro Yehudi Menuhin was the catalyst to Iyengar teaching abroad. At their first
yoga session, Menuhin explained how he was constantly fatigued from lack of sleep, unable to relax, and suffering from a variety of aches and pains common to many musicians. Iyengar prescribed Menuhin a program of asanas and in a short time his muscular pains completely disappeared and a regular sleep pattern was restored. After this, Menuhin became a devoted student and arranged for Iyengar to teach abroad in London, Switzerland, Paris, and elsewhere, spreading his reputation across the globe. They enjoyed an extremely close friendship that endured for 47 years, until Menuhin’s death in 1999. Iyengar made his first visit to the United States in 1956 and returned often in the 1970s, his distinct style of teaching helping to popularize yoga in the United States. His career continued to develop and  in 1966, Iyengar‘s first book, Light on Yoga, was published. This became an international bestseller and went on to be translated into seventeen languages. Often called “the bible of yoga,” it helped yoga become an international phenomenon. His second book, Light on Pranayama, was published in 1981 and has been translated into 12 languages.
至此，人生已然开了挂…… 所以，他又说了一句话，谨献给屏幕前运动着的您或者是有一点想运动的您，尤其是亲爱的 MICHELLE07。您昨天说自己觉得对瑜伽有一点动心，觉得自己还有潜力可挖。
本书的11页就引用了把他这句话作为总结：“Yoga releases the creative potential in life.”
作者: MICHELLE07    时间: 5-9-2018 17:10
Serin 发表于 5-9-2018 14:55
想到要锻炼身体我就厌恶，又枯燥又花时间，运动量大了还想吐。但是没办法，还是一直在坚持。我一直以来的一 ...

想象街道转角处，有个美女在那里等你

光锻炼身体和死宅，都不好
得多来书屋才好
作者: snapdragon    时间: 5-9-2018 17:37

  ”
我对这一章有兴趣 ，跟中国传统食物的认识相似，现代认识大概就是消化能力的区别，蛋白质类能量密集。
  68页
从他自己体形来看， 瑜伽这么多年，灵活性平衡能力是一定的，但对核心部位去脂和增加肌肉可能帮助不大。
这就是为什么普拉提出现的原因之一吧？“

我会尽量赶上您的进度。感谢关注 ！

”想到要锻炼身体我就厌恶，又枯燥又花时间，运动量大了还想吐。但是没办法，还是一直在坚持。我一直以来的一个疑惑是我锻炼身体花下去的时间和精力，是不是真比死宅更有意义。” 必须的。 运动量大到想吐，但还是能坚持，这是种什么样的状态……我感脚您应该是个有情怀的人。有句话共勉：走好自己选择的路，别只选好走的路。
作者: yearshappy    时间: 5-9-2018 18:22
annahw 发表于 5-9-2018 16:46
Family life
In 1943, his brothers arranged for him to meet sixteen-year-old Ramamani. Iyengar was v ...

喜欢看

不知道为什么他的arranged marriage 让我立刻想起The Mohammod(the founder of Islam)的第一个婚姻，相同的支持和成就男人的事业。

从这段看， 他的扬名得力于梅纽因的影响力。而梅纽因的症状是长时期相同姿势练琴以及压力症状，正合适瑜伽伸筋拉骨静心；60年代左右正是美国发展全民美好时候。

作者: yearshappy    时间: 5-9-2018 18:36
annahw 发表于 5-9-2018 17:37
”
我对这一章有兴趣 ，跟中国传统食物的认识相似，现代认识大概就是消化能力的区别，蛋白质类能量密 ...

羡慕你看书仔细；我看书是不认真的，有兴趣时就挑着看



刚好事查了一下，他终年是95，很厉害。
同时， 好像也印证一点点我的疑问，就是他是死于内脏器官上面的 （心脏和肾，一个消息来源说）

另外他是印度南部出生猜测是信印度教派的，也许可能是素食，素食者富有者食油量很大， 不知这个是否有关联
作者: kevin妈妈    时间: 5-9-2018 19:46
annahw 发表于 4-9-2018 12:28
地基说到的Iyengar，名满天下。 而本书是DK出品。图片更是清楚精美。收到无数赞誉之词的大师。亦同很多武林 ...

坚持运动，精神气确实不一样，人也健康。我已经很久很久没有病过了，连感冒发烧也没有。
作者: kevin妈妈    时间: 5-9-2018 19:47
春浅 发表于 5-9-2018 13:17
不好意思，瑜伽听起来适合女性？

说这句话，看来你是不运动的人？很多男人也做瑜伽的啊。
作者: 春浅    时间: 5-9-2018 22:28
kevin妈妈 发表于 5-9-2018 19:47
说这句话，看来你是不运动的人？很多男人也做瑜伽的啊。

也不是。以前也算运动健将哦。球类运动，长跑。来墨后，球友变书友，球场变纸上了。
作者: jamesadachi    时间: 5-9-2018 23:42
周星星1832 发表于 5-9-2018 15:05

乌龟肯定吃了昨天帖子的150年药了！
作者: jamesadachi    时间: 5-9-2018 23:44
MICHELLE07 发表于 5-9-2018 17:10
想象街道转角处，有个美女在那里等你

光锻炼身体和死宅，都不好

有个说法不是锻炼延续的时间和锻炼花费的时间基本相同。。。
作者: freeozvisitor    时间: 6-9-2018 01:59
周星星1832 发表于 5-9-2018 15:05

这个好
作者: kevin妈妈    时间: 6-9-2018 06:03
春浅 发表于 5-9-2018 22:28
也不是。以前也算运动健将哦。球类运动，长跑。来墨后，球友变书友，球场变纸上了。

哇！赞运动健将
我正好和你相反，以前在国内我都不运动的，来了澳洲，才爱上徒步，风景太美了。去年才接触健身，不过都是在家自己自重做一些简单的。
作者: kevin妈妈    时间: 6-9-2018 06:05
jamesadachi 发表于 5-9-2018 23:42
乌龟肯定吃了昨天帖子的150年药了！

有药卖么？医生，给我来一粒
作者: 周星星1832    时间: 6-9-2018 06:21
jamesadachi 发表于 5-9-2018 23:42
乌龟肯定吃了昨天帖子的150年药了！

所以别运动了。。。等药吃。。
作者: snapdragon    时间: 6-9-2018 11:15
本帖最后由 annahw 于 6-9-2018 12:43 编辑
yearshappy 发表于 5-9-2018 18:36
羡慕你看书仔细；我看书是不认真的，有兴趣时就挑着看


您这才是看书的自由。我在这里准备一点一点过这本书里的体式体式。感谢关注。想给您加分 ，无奈这几天国内加分功能不太给力。以后补上。
作者: snapdragon    时间: 6-9-2018 12:43
有各位亲们的评论真好。昨天就带来新的灵感，每周加一些普拉缇类的硬菜也挺好。
作者: MICHELLE07    时间: 6-9-2018 17:59
annahw 发表于 6-9-2018 12:43
有各位亲们的评论真好。昨天就带来新的灵感，每周加一些普拉缇类的硬菜也挺好。


不能加分，不能引用回复，都没关系
书屋就象家一样
熟悉了，和谁都不用客气
作者: jamesadachi    时间: 6-9-2018 21:49
kevin妈妈 发表于 6-9-2018 06:05
有药卖么？医生，给我来一粒

号外号外！！
《Kevin妈妈来分享一些如何保持苗条身材的心得》一文的作者公开要药！！！
作者: jamesadachi    时间: 6-9-2018 21:50
周星星1832 发表于 6-9-2018 06:21
所以别运动了。。。等药吃。。

嗯，直接冻起来。。。。
醒来150年药差不多就问世了
作者: Serin    时间: 6-9-2018 22:28
[attach]433419[/attach]

猪的体脂率了解一下
作者: jamesadachi    时间: 6-9-2018 22:45
Serin 发表于 6-9-2018 22:28
猪的体脂率了解一下

扎心了老铁！
作者: kevin妈妈    时间: 7-9-2018 06:04
jamesadachi 发表于 6-9-2018 21:49
号外号外！！
《Kevin妈妈来分享一些如何保持苗条身材的心得》一文的作者公开要药！！！

我要那种可以活150年的药，有么？
作者: 周星星1832    时间: 7-9-2018 06:18
jamesadachi 发表于 6-9-2018 21:50
嗯，直接冻起来。。。。
醒来150年药差不多就问世了

好主意。。。。。还能年轻现在冻起来
作者: 周星星1832    时间: 7-9-2018 06:19
Serin 发表于 6-9-2018 22:28
猪的体脂率了解一下

明显的。。人不如猪。。。
作者: Earlgrey    时间: 7-9-2018 08:01
kevin妈妈 发表于 5-9-2018 19:46
坚持运动，精神气确实不一样，人也健康。我已经很久很久没有病过了，连感冒发烧也没有。

很久未病过未必是好事哦
作者: kevin妈妈    时间: 7-9-2018 08:13
Earlgrey 发表于 7-9-2018 08:01
很久未病过未必是好事哦

我总不能没病都自己去找病吧
作者: yearshappy    时间: 7-9-2018 08:41
annahw 发表于 6-9-2018 11:15
您这才是看书的自由。我在这里准备一点一点过这本书里的体式体式。感谢关注。想给您加分 ，无奈这几天 ...

千万千万别客气， 我最怕客气和累赘。
只管写， 爱看
作者: snapdragon    时间: 7-9-2018 11:02
本帖最后由 annahw 于 7-9-2018 13:45 编辑

“我总不能没病都自己去找病吧”  找也找不来哒。病都远离你了，嘿嘿。

“千万千万别客气， 我最怕客气和累赘。只管写， 爱看 ”    好哒，爱看您瞧好喽……  客气和累赘 从此和我是路人。嘿嘿

现在回复一条得长一点，然后我去睡个觉，午觉醒来一定能发出的。
作者: snapdragon    时间: 7-9-2018 13:25
为了尽快到68页，我们越过chapter 3, meaning of yoga ; 直接来到chapter 4 Asanas for You
因为我也非常相信：“The body is your temple. Keep it pure and clean for the soul to reside in.”

What is an asana?   其实我想说基本就是postures，因为我大freeoz会员，从来都是走心的。我即使说就是postures,大家一定会知道，postures 不止是a posture that you ssume mechanically,still a thoughtful process^，也一定能理解对。友善就是走心，内心就是我们的风水……
An asana is not a posture that you assume mechanically. It involves a thoughtful process at the end of which a balance is achieved between movement and resistance. Your weight has to be evenly distributed over muscles, bones, and joints, just as your intelligence must be engaged at every level. You have to create space in your
muscles and your skin, fitting the fine network of your entire body into the asana. This helps the organs of perception (the eyes, ears, nose, tongue, and skin) to
discern the subtlety of each movement. This conjunction between the organs of action and organs of perception occurs when the student reaches a subjective understanding of an asana, and begins, through instinct as well as knowledge, to adjust his or her movements correctly. Practice with dedication. Be completely absorbed by the asana.
Once both sides of the body become symmetrical, undue stress is removed from the circulatory, respiratory, digestive, reproductive, and excretory systems.
In each asana, different organs are placed in different anatomical positions, and are squeezed and spread, dampened and dried, heated and cooled.
The organs are supplied with fresh blood, and are gently massaged, relaxed, and toned into a state of optimum health.
作者: snapdragon    时间: 7-9-2018 13:44
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……
作者: snapdragon    时间: 10-9-2018 11:51
本帖最后由 annahw 于 10-9-2018 11:59 编辑

终于来到了著名的68页。
上层楼中，Guru说道：“
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. “

站立体式加强了腿步肌肉与关节，也加强了脊柱的供给和力量。因为脊柱的旋转与弹性运动，脊柱肌肉与椎间连接排列正确且不断运动，腿部动脉也得到了拉伸，加速了血液对下肢的供养，也防止小腿肌肉形成血栓。这些体式亦可调和心血管系统，心脏侧壁得到完全的拉伸，促进了新鲜血液流向心脏。

所以接下来的几天，guru逐个介绍了经典的站立体式。
作者: snapdragon    时间: 10-9-2018 12:25
本帖最后由 annahw 于 10-9-2018 12:44 编辑

Tadasana
• Mountain posture • 山式

IN THIS POSTURE you learn to stand as firm and erect as a mountain. The word tada in Sanskrit means “mountain.” Most people do not balance perfectly on both legs, leading to ailments which can be avoided. Tadasana teaches you the art of standing correctly and increases your awareness of your body. It is the
foundation stone for other asanas. Practicing it gives rise to a sense of firmness, strength, stillness, and steadiness.
在此体式中，您会学到象山一样稳定垂直的站立。 tada是山的意思。许多人无法用双腿很好地平衡站立，因此引发了一些原本可以避免的疾病。山式将您正确站立之艺术，增强你对身体的觉知。它是其他站立体式的基石。 练习这个体式可以使我们获得稳定力量宁静与稳定感。
CAUTIONS
If you have Parkinson’s disease or a spinal disk disorder, you may find it helpful to stand facing a  wall with your palms placed on it. People with scoliosis should rest the spine against the protruding edge of two adjoining walls.
注意：有帕金森症或者椎间盘疾病的人，可面向墙壁站立，把手掌置于墙上。而脊柱侧弯患者可以让脊柱抵靠于两墙面相交面上。
作者: 春浅    时间: 10-9-2018 12:34
annahw 发表于 10-9-2018 12:25
Tadasana
• Mountain posture •
IN THIS POSTURE you learn to stand as firm and erect as  ...

有没有配图？英语很差的我也想试试，只能看姿势依葫芦画瓢
作者: snapdragon    时间: 10-9-2018 12:36
本帖最后由 annahw 于 10-9-2018 12:50 编辑

1 Stand with your feet together on a smooth, uncovered floor. Make sure that your feet are in line with each other, with both the big toes and heels touching. If you find it difficult to keep your feet together, separate them by about 2-3 in (7 cm). Rest your weight on the centers of the arches of the feet. Keep the heels firm and toes extended. Stretch out your toes and keep them relaxed.  

双脚并拢站立于平整光滑地面。确保双脚位于一条直线，大脚趾脚跟均并排。如果觉得困难，可以分开约7厘米。将身体重心置于足弓中心点。脚趾脚趾均有力伸展，把脚趾伸出，并保持放松。

2 Press your feet firmly down on the floor and stretch both your legs upward. Keep both ankles in line with each other. Your legs should be perpendicular to the floor and aligned to each other. Tighten your kneecaps and quadriceps and pull them upward.  Draw your hips inward by compressing them as well as your buttocks.

双脚稳定向下，双腿向中伸展。保持脚踝于一条线。双腿当垂直于地面且协调一致。收紧膝盖骨与股四头肌并向上伸展。内收髋部和臀部。
作者: snapdragon    时间: 10-9-2018 12:38
春浅 发表于 10-9-2018 12:34
有没有配图？英语很差的我也想试试，只能看姿势依葫芦画瓢

其实这本书是dk出的。就是配图好。咱们网站目前国内看图都有问题。上图也很慢。

我尽量翻译吧。如果觉得难翻的，会参考中文版书。

网站的上图问题解决了我会上图。实在不行去隔壁同步发了您看看？
作者: 春浅    时间: 10-9-2018 12:47
annahw 发表于 10-9-2018 12:38
其实这本书是dk出的。就是配图好。咱们网站目前国内看图都有问题。上图也很慢。

我尽量翻译吧。如果觉 ...

谢谢anna，你太辛苦啦，我忘了你现在国内了
没事，等你回来发吧。或者辛苦技术大神们早日把问题解决
您悠着点翻就好，别太辛苦
作者: snapdragon    时间: 10-9-2018 13:01
春浅 发表于 10-9-2018 12:47
谢谢anna，你太辛苦啦，我忘了你现在国内了
没事，等你回来发吧。或者辛苦技术大神们早日把问 ...

没事，这本书内容短，都是经典。看不到图确实有点可惜。我先上英文，有机会再翻。最后到澳后再上图。妥妥滴……
作者: MICHELLE07    时间: 10-9-2018 17:25
ANNA好有能量，感动和羡慕
作者: snapdragon    时间: 12-9-2018 12:16
“好有能量” 因为freeoz的free风，也因为您的呼唤，我愿意……释放正能量，嘿嘿。
“感动和羡慕”   我才是。感动在上天让我和Michelle07“相识相恋”，霍霍。 羡慕，你们在自由博爱的环境下已经辣么久，并且相亲相爱。 突然发现，我们都是相亲相爱的一家人。
作者: 愚夫    时间: 12-9-2018 12:33
The body is your temple. Keep it pure and clean for the soul to reside in.
作者: snapdragon    时间: 12-9-2018 13:01
right, 大智若愚夫者……  房子或是买的，或是租的，但生活是自己的，因为我们住在其中。嘿嘿。
作者: snapdragon    时间: 12-9-2018 16:49
3 Extend your arms along the sides of your body, with your palms facing your thighs and fingers pointing down. Keep the head and  spine in a straight line. Stretch your neck without tensing the muscles. Pull your lower abdomen in and up.
Lift your sternum and broaden your chest. Breathe normally during all the steps of the asana.
4 Press your heels, as well as the mounds of your toes down on the floor. This will place equal pressure on
the outer and inner edges of the feet. Guard against balancing on the front of the feet. Now, consciously rest most of your weight on your heels.
作者: snapdragon    时间: 12-9-2018 17:09
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、
作者: MICHELLE07    时间: 12-9-2018 18:25
真是精华帖
作者: snapdragon    时间: 13-9-2018 11:11
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。
作者: snapdragon    时间: 13-9-2018 11:33
本帖最后由 annahw 于 13-9-2018 11:55 编辑

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。
作者: snapdragon    时间: 13-9-2018 12:38
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。
作者: snapdragon    时间: 13-9-2018 12:51
本帖最后由 annahw 于 8-10-2018 18:47 编辑

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

[attach]435452[/attach]
作者: snapdragon    时间: 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。
作者: snapdragon    时间: 5-10-2018 22:56
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。
作者: snapdragon    时间: 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55个呼吸而已……
作者: 春浅    时间: 5-10-2018 23:02
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~
作者: MICHELLE07    时间: 5-10-2018 23:13
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

作者: snapdragon    时间: 5-10-2018 23:22
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
作者: snapdragon    时间: 5-10-2018 23:23
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
作者: snapdragon    时间: 5-10-2018 23:24
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
作者: snapdragon    时间: 5-10-2018 23:24
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
作者: snapdragon    时间: 5-10-2018 23:26
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
作者: snapdragon    时间: 5-10-2018 23:27
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
作者: kevin妈妈    时间: 6-10-2018 06:28
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。
作者: kevin妈妈    时间: 6-10-2018 06:30
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
作者: snapdragon    时间: 6-10-2018 16:34
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
作者: kevin妈妈    时间: 6-10-2018 19:35
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
作者: snapdragon    时间: 8-10-2018 17:57
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.
作者: snapdragon    时间: 8-10-2018 18:00
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.
作者: snapdragon    时间: 8-10-2018 18:03
[attach]435453[/attach]

终于可以任性上图了。来一个
作者: snapdragon    时间: 8-10-2018 18:06
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.

[attach]435454[/attach]
作者: snapdragon    时间: 8-10-2018 18:08
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.
作者: snapdragon    时间: 8-10-2018 18:11
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


作者: snapdragon    时间: 8-10-2018 18:17
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
作者: snapdragon    时间: 15-10-2018 13:01
本帖最后由 annahw 于 16-10-2018 14:05 编辑

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.[attach]435879[/attach]
作者: snapdragon    时间: 16-10-2018 12:55
本帖最后由 annahw 于 16-10-2018 14:05 编辑

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.
[attach]435916[/attach]
作者: snapdragon    时间: 16-10-2018 12:56
这位姐表情不够放松哈
作者: snapdragon    时间: 16-10-2018 12:57
本帖最后由 annahw 于 16-10-2018 14:06 编辑

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.
作者: snapdragon    时间: 16-10-2018 13:00
本帖最后由 annahw 于 16-10-2018 14:06 编辑

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.

[attach]435917[/attach]
作者: snapdragon    时间: 16-10-2018 13:03
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
作者: snapdragon    时间: 16-10-2018 13:08
上周出差，食言，本周尽量搞好
作者: snapdragon    时间: 16-10-2018 13:09
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
作者: snapdragon    时间: 16-10-2018 13:15
本帖最后由 annahw 于 16-10-2018 14:16 编辑

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……
作者: snapdragon    时间: 16-10-2018 13:18
本帖最后由 annahw 于 16-10-2018 14:21 编辑

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……

[attach]435921[/attach]
作者: snapdragon    时间: 16-10-2018 13:20
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.[attach]435922[/attach]
作者: snapdragon    时间: 16-10-2018 13:40
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。

[attach]435928[/attach]





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