YogaAsana - Dolphin pose 海豚式

海豚式 是練習手臂 核心肌群很好的體式 ，也可以更幫助體會如何打開肩膀與鎖骨，也是練習 頭立式 等倒立姿勢很好的動作喔!! 若要更加強練習核心肌群可以練習從海豚到海豚平板式(也就是前臂在地板)的push up 

How to :  

To enter dolphin pose from all fours: take hold of opposite biceps and plant your elbows on the ground beneath your shoulders. Release your forearms and interlace your fingers - or spread the fingers wide, palms flat and wrist creases facing forwards (more challenging than interlaced). Inhale, tuck the toes. Exhale, straighten the legs and press your hips to the sky. Inhale, shift forward into low plank, tap your nose outside the hands. Exhale, press into forearms and tap your forehead inside your hands. Inhale, shift forward. Exhale, shift back. Ride the waves of breath as your build strength and heat in the body.

or

 Start in plank in your elbows. Inhale breathe into your kidneys, tucking the ribs and squeezing the shins in to he midline. Exhale let the shoulder blades touch as you melt your heart between your biceps. Keepig this Inhale walk your feet up toward your body. Legs can come wide. Exhale belly to spine, shoulders in the back. there is a little outer rotation in the biceps to open the shoulders. Eventually you'll walk your legs up so much that they are directly over your hips. Feet free to lift your leg and turn this into pincha or just linger here for two mor breaths. Notice the emotions come up and pour out of your head. Let go. Be free of the negative thoughts and replace them with love. 

YogaAsana -- Downward facing dog

Down dog is always a posture of grounding, of rest. An opportunity to reconnect with the breath, to grow roots and ground and to steady the mind and lengthen the spine. when we breathe, air is drawn in and then forced out, over and over, again and again until our last day. But if we don't bring awareness to breathing with our whole lungs, we have stagnant air that remains. This residue combined with lack of proper air intake can contribute to physical fatigue. In the same way, when we hold on to the past: how someone wronged us, or a bad decision we made, this baggage is the same type of residue that manifests in the form of stress and emotional fatigue. Drop the burden by dropping your memory. Not your memory of your literal life story, but drop the memory of the wrongs, the hurts, feelings of bitterness or revenge, drop them all. Let them go. Drop your memory, release the staleness, and live with exquisite beautiful vitality 

Yoga - Surya Namaskar Benefits

Surya Namaskar Benefits 

Surya Namaskar (Sun Salutations) is a series of forward and backbends sequenced together to form a 

vinyasa, a series of postures joined together with the breath. 

It is a practice that is traditionally done in the morning facing, and as a salutation to, the rising sun. 

When done in the morning, it may help to activate and awaken the body, getting the fluids and blood 

flowing to all parts of the body. 

There are also benefits to doing the practice in the evening. “Often after a hard day’s work, we would 

just flop down on the couch apparently relaxing our bodies - but it is NOT so. The stagnant energies 

remain locked up and the organs remain de-oxygenated to a large extent. Surya Namaskar has a deep 

effect in detoxifying the organs through copious oxygenation and has a deeper relaxing effect.”1

Its benefits may include: 

 Working and activating every muscle group and joint in the body. 

 Strengthening the abdominals 

 Improving circulation 

 Toning the nervous system 

 Great for brain function bringing oxygen and fresh blood to the brain 

 Improving concentration 

 Promoting sleep and calming anxiety 

 Calming the body and mind 

 Aiding the function of the lungs, liver, heart, digestive system, reproductive system, lymphatic 

system, endocrine system and kidneys 

 Helping to improve posture, flexibility and balance 

 Developing grace and ease of movement through the whole body 

You can practice as many rounds as you like at any time during the day for a boost of energy or to 

dispel excess energy. 

The practice can be done very slowly, holding each position for 2-3 breaths (good way to start in the 

morning) or transitioning through each position with each breath. 

Namaste.