B1 中級 其他腔 2004 分類 收藏
Stand straight, raise the arms over the head, interlock the fingers and turn the palms upwards.
Raise the heels coming up on the toes. Hold the position for few seconds. Lower the hands
and heels while breathing out. Stand straight, fold your left leg and place
the sole of your foot along with your inner thigh. Inhale and raise your arms up keeping
your palms together. Hold the position for about 10 seconds and exhaling lower your arms
and your leg back to the start position. Now repeat the same with the other side.
Stand erect with your feet apart. Raise the arms to shoulder level. Bend to the right
and place the right hand on the floor behind the right foot. keeping the two arms in line
with each other. Hold the posture for a few seconds. Look up. Go back to the starting
position and repeat on the other side. Stand straight with feet apart. Raise your
arms and place your hands in prayer position. Bend your knees deeply sinking down until
your hips are lower than the knees. Push up your elbows to your knees to open up your
hips and gently press the side of your knees to your elbows. Hold the position for as long
as 30 seconds t 1 minute. Release the pose either sitting back or pushing the back up
to standing. Lie on your back and bend the knees. Press
the ankles with your hands holding the breath raise your buttocks and arch your back upwards.
Raise your chest and navel as high as possible. Pushing your chest up towards the chin. Hold
the pose for as long as its comfortable. Exhaling lower your body and release the ankles. Practise
5 to 10 rounds. Sit upright with the legs wide apart. Inhale,
raise the arms over the head and forward the hips and move the hands forward between the
legs. If possible hold your big toes with index and middle fingers. Hold the pose for
10 to 60 seconds. exhaling raise your arms and go back to the starting position.
Come on to the floor on your hands and knees. Inhale while raising the head and repressing
the spine so that the back becomes concave. Exhale while lowering the head stretching
the spine upwards and pulling the buttocks. The hands should be in line with the knees,
the arms and thighs should be perpendicular to the floor. The knees may be slightly separated
so that they are well aligned under the hips. Repeat it 5 to 10 rounds.
Sit with the soles of your feet together keeping the heels as close to the body as possible.
Clutch the feet with both hands. Gently move the knees up and down. Repeat this movement
15 to 20 times. This asana helps to open up the hips and stimulates the reproductive system.


產前瑜伽對第二期與第三期孕婦之效益 (Prenatal Yoga For Pregnant Women 2nd & 3rd Trimesters)

2004 分類 收藏
Saba Singh 發佈於 2015 年 7 月 27 日
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