【Yoga】 W6 - How to do Dancer's (Natarajasana) Pose

youtube上有數不清的瑜珈教學

這個我記得我之前看過一次 挺喜歡的

因為她包含了一些準備與暖身相關部位的動作




今天是這禮拜第三天練習dancer pose

有時候平衡很好 有時候連一秒鐘不到就要倒了

就像生活一樣 有時候開心 有時候瞬間因為一些事情就掉到谷底

慢慢的 我學習跳出來觀察

今天平衡不好也沒關係呀 再站好就好 一直都站不好 那就練呼吸

總是有收穫的

今天我想是因為收到了要延簽的信 上面提到其中一個要準備的文件 我沒有 心情很受影響

所以練習時無法專注 所以就想到了那跟著影片練吧

因為這影片有包含一些我之前沒想過的準備暖身動作

所以今天把練習焦點放在這個暖身動作上

也是一種收穫呢

【Yoga】52 Weeks 52 Poses -- W 6 Dancer Pose

暨52 weeks清除雜務 52 books等 52周 每周一事的系列
整各就大上癮
所以我自己又安排了
52 weeks 52 yoga pose練習
52 weeks chant for 52 people

不過這周已經是第六週了 哈哈  不過有開始總比啥都沒好

Dancer Pose 是我最喜歡的Asana之一
因為感覺好優雅 但卻穩定且充滿內在力量

但到目前我卻很少好好練習
所以把這個擺為我的第一個練習

Natarajasana has immense benefits that it offers.

• It helps in balancing your body.
• It helps to make your body more flexible & enduring.
• It helps in toning the abdominal muscles.
• It improves blood circulation in your body and helps in improving your digestive system.
• It even helps in reducing stress levels & relieving brain of depression.
• It gives a good stretch to your shoulders, arms, spine, chest and your legs.
• This asana helps in stretching your thighs, groins and abdomen.
• It strengthens your legs & ankles. It is a good weight loss option for those who want to lose weight naturally.

To get started with this pose, follow the simple steps mentioned below:

1. Stand on the floor in Tadasana position. (Mountain pose)

2. Take a deep breath. Now place your body in such a position that your maximum body weight is shifted onto your right leg.

3. Bend your left knee and try to lift up your left heel. Move it in the upward direction towards your left buttock.

4. Try to keep your right leg straight.

5. Move your left hand backwards and try to hold the outside part of your left foot or the ankle with your hand.

6. Bring your chest a little forward and at the same time press your tailbone towards the floor/ground.

7. Now move your left foot away from your body and try to stretch it in the upwards direction. Do not stretch your body beyond your capacity.

8. Now stretch your right hand in the upward direction in front of your body. You can even spread your fingers if your want.

9. Remain steady in this position for about 15-30 seconds and then release.

10. Repeat this asana 5 times every day.

Natarajasana (Lord of the Dance Pose)

B e n e f i t s
— Stretches the shoulders and chest
— Stretches the thighs, groins, and abdomen

— Strengthens the legs and ankles
— Improves balance

【閱讀 Read】52 Books in 52 Weeks

52 Books in 52 Weeks challenge hosted by Robin of my two blessings

I love to read but one of my big problems is concentration, sometimes I read 3-4 book at once, then it ends up not finishing one of them and of course don't remember the content at all.

So I would like to take this " 52 Books in 52 weeks" challenge to motivate and remind myself be concentrate on what I am reading and through this I could have more topics to talk with friends and the people I just meet.

you can click the link below the pic if you are also interested in it.

I don't know yet my complete read list

but following are the books I defenitely want (or need ) to read this year:

1. Yoga Sequencing

2. Italaian literature ( for study need....)

3. A Thousand Splendid Suns

4. The Help ( I got this book 2 years ago from a friend, need to finish it)

5. The Little Coffee Shop of Kabul

6. And the Mountains Echoed

7.Der lange Weg zur Freiheit - Nelson Mandela

8. Die göttliche Komödie - Dante

9. 孫子兵法

10. The Count Of Monte Cristo  (基督山恩仇記)

11. Nourishing the Teacher: Inquiries, Insights & Contemplations on the Path of Yoga