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首页 常用瑜伽动作(Yoga routines)

常用瑜伽动作(Yoga routines).doc

常用瑜伽动作(Yoga routines)

Miranda永霞
2018-11-20 0人阅读 举报 0 0 0 暂无简介

简介:本文档为《常用瑜伽动作(Yoga routines)doc》,可适用于社会民生领域

常用瑜伽动作(Yogaroutines)常用瑜伽动作(Yogaroutines)Pose(Mountain)SanskritName:TadasanaEnglishName:MountainPoseMountaintypeTadasanademeansmountain"Samade"means"vertical","de"SthitimeansstandingstillTadasanatheposeistostandfirmlikeahillThisisabasicdestandingpostureEffectEnhancethebodystrongthigh,kneeandanklestrengthentheabdomenandbuttockssciaticaeliminationPeoplerarelypayattentiontothecorrectdestanceSomepeoplearestandingwiththeirweightentirelyononeleg,orputtingonelegentirelyaside,whileothersplacetheirbodyweightontheheel,orontheinsideoroutsideofthefootdeThesecanbeseenbyobservinghowpeopleweardeshoesthroughthesolesorheelsofthedeAsaresultofourmistake,thedestancedoesnotdistributethebodydeevenlyoverthefeet,thuscausingsomedeformityofthebody'sdeandthusaffectingourdeelasticityofthespineEvenwhenthefeetareseparatedfromthede,we'dbetterkeeptheheelsandtoesparalleltothecenterofthebody,notatanangleInthisway,wedethehipscontractedTheabdomentightensandthecheststraightensAtthispoint,peoplewillfeellight,energeticandactiveIfwestandin,bodyweightisconcentratedontheheeldewillfeelgravitychangesuchhipsbecomedrooping,protrudingabdomen,bodyback,spinetoskinnytension,followeddeWesoonfeeltired,thebrainhasbecomedullTherefore,masteringthecorrectdestandingpostureisofgreatimportancePowerlaw:bigtoetouching,heeldeslightlyapart(soyourfeetdesecondtoesareparalleltoeachother)Upandspreadyourtoesde,thengentlydownonthefloortheyflattenedGentlymovethedecenterofgravitybackandforth,thengraduallyreduce,shakebacktothestatic,andcentertheweightevenlyonyourfeetdetightenyourankle,youfeelthesolesofthefeetinsidedeprocessruggeddearchThenimagineyourdeenergyrisingstraightalongtheinsideofyourdethigh,untilyoudethegroin,andfromtherepassthroughyourtorsodecenter,reachyourdeneckandhead,andevenpenetrateyourdeheadTightenthekneetoliftitupsothatthefrontsideofthethighmusclebecomesalittleinwardandraisesthemusclesofthebackofthethighAbdomen,andconsciouslytoraiseyourdeyournavelpubis,thecoccyxofvariablelengthputyourdeshoulderbladesintoyourback,thenexpandyourdeshouldersandsinktowardyourbackChest,spineupwardstretch,theexpansionoftheclavicle,neckstraightArmsareplacedonbothsidesofthebodyde(mountaindeidealpositionistoextendthearmsoverthehead,butforthesakeofconvenience,youcanalsoputyourarmsonthesideofthebody)yourheadisverticaltoyourdepelvisyourchinisparalleltothegroundRelaxyourthroatRelaxyourtongueandspreaditoveryourchinRelaxyourdeeyesmountainstyle,usuallyallstandingposture,destartbodyposition,butalsoaveryusefulde,canpracticedestandingposturealoneYoucanstaysecondsminutes,naturalbreathingcontraindicationsHeadacheinsomniahypotensionSolartributeactiondecomposition(Chart)TheSanskritword"Suglia"(Surya)meansthesunand"themascar"(Namaskara)theworddemeanssaluteorrespectThus,inSanskrit,peoplecallthisgroup"salutetothesun",or"Japanesesalutation""Traditionally,peopleusedtoposetothesunearlyinthemorningwhenthesunfirstappearedonthehorizondeHowever,youcanpracticeitatanytimeduringtheday,andmanyyogapractitionerstakeitasaroutineyogaroutineBeforeyoubegin,youmustdodepreludeorrelaxationexercisesOneofthemostcommonposesofdeyogaatthistime(practice,powerlaw),tostandup,buttorelax,twoside,palmstogetherinfront,normalbreathing(Figure)KeepyourfeetflatonthefloorWithyourarmsraisedhead(arm,handsindexfingertouchingthepalmforward),slowanddedeepinhale,upperbodyfromthewaisttothebackdownInthisdeprocess,twolegsandarmsarestraightupperbodybentbacktohelpincreasedespinalcurvature(seeFiguretwo),abreath,aslowlybendover,withthepalmsofhandsorfingerstouchingthefloor(notbentknees)Trytokeepyourheadclosetoyourkneeswithoutlookingtoohard(seeFigurethree),whilemaintainingthepalmsandtherightfootonthefloorisstationary,inhaleslowly,whiletheleftbackstretchAtthesametimeslowlyleanedhisheadbentforward,cheststiles,backintotheconcavearch(seeFigurefour)Exhaleslowly,thenmoveyourrightfootbacksothatyourfeetcloseandyourhipsupKeepyourfeetandfeetashighasyoucan,andyourarmsandlegsstraightYourdebodyshouldlooklikeabridgede(seeFigurefive)Inhale,andletyourhipsmoveslightlytowardthefront,untilthearmsareperpendiculartotheground(seeFiguresix)Then,donotbreathe,bendtwoelbows,landonyourknees,loweryourchesttowardthefloor,keepyourchestslightlyabovetheground,exhaleslowly,andmoveyourchestforward(seeFigureseven),untilyoudethebelly,youdetwothighstouchingthegroundInhalewhileslowlyextendingyourarmsandupperbodyupwardfromthewaistYourdebackshouldbearched,withtheheadbackuplikeacobra(seefigureeight)exhaleandraiseyourhipsupintotheair(seeFigurenine)Inhale,bendyourleftlegandtakeabigstrideforwardTheleftfoottoesareparalleltoyourfingertipsLookingup,thechestisforwardandthespinearched(seeFigureten),whilemaintainingthepalmsonthefloor,whileslowlyexhale,theright

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