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. 

Teaching -- Heart opening sequencin

今天是我們DD Gal的第三堂瑜珈課
其實嚴格來說算是我個人的第二堂
因為上次我帶她們做bikram yoga 並不是由我自己來排sequencing

很感謝這些女孩願意信任我
每週排時間來讓我練習
讓我有機會透過教學來學習更多 也了解更多

這次我安排的theme 是 heart opening
也有把開頭的專心練習跟最後的大休息也排了
感謝網路發達 有好多的資訊
不過如何取捨也是一門大智慧

我大概排的順序如下
Opening meditate
Warm up
Sun Salutation classical
Theme sequencing
cool down
Savasana

就說取捨是門大學問
我安排的體式果然是太多 花了兩個小時才上完 還省略了兩三個咧 哈

1. Opening seated warm up

a. Sukhasana (Easy Cross-Legged Seat) – set intention

b. arms life relase with breathing

c. seated small twist

d. seated cat cow

Spinal Warm up

e. Marjaryasana/Bitilasana (Cat/Cow) – to warm the spine

f. randomly swing the spine - turn right left, draw 8 

g. Balasana (Child’s Pose) – still the mind , can also with arms stretched 

h.Dandasana - Staff pose

i.Dandasana twist legs, core strength ( put hands or forearms behind kick legs)

j.hug knees and roll (massage the spine, relax)

d. Adho Mukha Svanasana (Down Dog) – shoulder girdle mantra  with focus on upward rotation – inner shoulder blades away  from the spine

2.Standing

a. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra

b. Ardha Uttanasana - Standing half forward bend

c. Tadasana (Mountain Pose)

d. Mountain pose ,arms up side bend

e. Forward bend with hands clasping behind

 Surya Namascara classical(Sun Salutation) – warm the entire body

3. Theme Poses – open the heart and prepare for peak pose

a. Chair pose

b. Plank pose

c. Warrior I or High Lunge

d. elbow bend, hands clasping behind (open the heart) 

e. Through Vinyasa come to another side

f. Warrior II

g  Utthita Parsvakonasana - Extended side ankle pose

h. Reversed low lunge with hands in prayer twist

Standing Pose ( again?? see, my design is weird)

a. Triangle

b. Revolved Triangle

c. Utkata Konasana - Wide leg squat eagle

d. Malasana 

e. Side plank variation 

4. Peak

a. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra

b.Bridege pose (prepare for peak pose)

c.Wheel pose

d.lie down for a rest

e.Half twist pose with extended legs

f.

5. Cooldown

a. Wide seated forward bend pose

b. Revolved head to knee 

c. Gomukhasana - Cow face pose

d. Fish pose

e. lie down knees bend

f. lie down butterfly

6. Savasana (Corpse Pose)(ending meditation script)

 

【Yoga】 Yoga 365 with Ali - 2014-2-4 Vinyasa Yoga intermediate Shoulder Openers Wrist Modifications

today is third day of my days, so as well don't want to take risk to do the intense sequnce

so I look up for Ali's old video then I found this shoulder opener sequence which I did once long before and I liked it pretty much

don't know if it's really I have more strength now, felt easier when doing this

but good side is I can more focus on the basic

【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

【Yoga】 Yoga 365 with Ali- 2014-2-2 HOT Yoga Warm up Yang & Yin Metabolism Weight Loss Intermediate Cardio

【Yoga】 Yoga 365 with Ali - Vinyasa Class Standing Balances Core Grounding Centering Level 2 Abs

Yoga 365 with Ali -- Day3 Power Flow Hip Openers Flexibility Strength

 Full Vinyasa YOGA CLASS Power Flow Hip Openers Flexibility Strength



很喜歡今天這個練習

有感覺到自己真的有進步 更有力量也更柔軟了

且還是有一點challenging

今天做完瑜珈後 整個人通體舒暢

我會把這個video列入到二月底的每周練習



裡面有很多也可做為之後我教學的點子

真的很感謝

Yoga 365 with Ali Kamenova ---Ecstatic Conscious Moves Vinyasa Yoga Level 2-3 Slower Mindful Backbends...

Yoga im Park

Yoga

今天的進步: side plank more stable,不覺得這麼重了
Craw 3 seconds 但要從crow跳到plank還要一段時間。
Side ankel手可以穿過大腿在背後交握 但是大部份ˋ重量還是在大腿上,要更感覺core 
今天平衡不好。
想問ali的: 可否多增加一些standing balance的影片,從stand blitz 跳到plank是不是arm的strength要很強?如downdog跳到forewardbend?

【Yoga】Day1

其實今天也不算是day 1
只是今天開始紀錄 所以就當做第一天吧
應該是五月底六月初左右在youtube上找到這個女生的瑜珈影片



剛開始只是想說早上起來做做伸展瑜珈
大概就十幾二十分鐘這樣
雖然也有幾個不錯的 但總是每天還想找看看有沒有更好的
後來很幸運的找到她
一做就愛上了 
每天都很期待起床之後的瑜珈

今天做了這個video 雖然是在beginner的分類裡面

可是卻讓我sweat like hell

連瑜珈墊都濕了

很感謝讓我找到Ali的頻道

讓我至少到現在幾乎三個禮拜吧 每天都有持續做

也再度開啟了我往瑜珈發展這條路的desire

去年九月我參加了瑜珈師資班

可是如往常 兩三個月後 我的熱情銷減了

因為我的如履薄冰的感情  因為在師資班感到格格不入 沒有朋友 

因為德文不夠好 不能表達想要表達的 所以常常選擇沉默

因為我的惰性

但我想最主要的原因 就是我的懦弱 我那意志薄弱的主體

於是從台灣回來後 我就沒有去了

連學校也是又再度沒有去了

自從我的感情因為結婚與否陷入了極大的危機與不穩定之後我的生活就是 a mess

有時候下定了決心 隔天又改變

有時候覺得充滿希望 隔天也許又陷入絕望

不斷的up down up down

原來想要單純的be joyful本身就是一個挑戰

這個月初在FB上看到一個人的瑜珈專頁 標題是瑜珈365

基於某個原因她決定要 挑戰 每天紀錄她的瑜珈練習心得

很吸引我 我想對我來說也許是一個找回自己的好方法

其中她有篇網誌寫到『專注』

讓我檢視到自己往往都專注到了別人身上

因為自己不專注在自己身上 所以很容易受到周遭人事物的影響

也就是接了對方的球之後就分心的跟著別人起舞了

我想專注在自己身上就是所謂的『觀心』吧

好像也是差不多的時間

跟gals們聊天 B說我的德文其實很好 不繼續念完真的很可惜

S跟A也都覺得我應該要專注在自己的事情上

雖然當她們這樣說的時候 有點壓力也很丟臉

但我內心知道這是事實

親愛的自己

給自己機會 好好的專注在自己身上

相信瑜珈會帶給自己不一樣的改變

堅持。專注