yoga posture 瑜伽姿势 1-16

Shavasana (Corpse posture)
Lie quietly on the back like a corpse and imagine that you are dead. keep the arms away from the chest, onthe floor, in a perfectly relaxed condition. Duration-those for whom corpse posture has been specially prescribed will practise up to ten minutes.

benefits:1.balance gland secrete
2.mental tiredness
3.increase energy.
4.helps in heart disease and high blood pressure.
5.relax backbone
(After practise asana must do corpse posture. We can do this posture when feel tired, but did't more than 10 minute)

摊尸式（大休息）
平躺，闭眼，全身放松，双手置于身体两侧，掌心向上（手指自然微弯），全身（包括手和脚）要放松，不出力，两脚的距离大于两肩一点，自然呼吸。

主要功效：1.平衡腺体分泌
2.松弛神经紧张，消除疲劳
3.增进活力
4.有助于心脏病与高血压患者
5.可让脊椎获得最大的充电和休息

附加说明：
平常工作或做家务时感到疲累可做几分钟大休息以便提神，但不要超过十分钟。
大休息后的起身法：
右手往上伸，弯曲左脚，右转侧卧，头睡在右手臂上，左手放在左腿侧上，然后右手撑着头部，
左手撑地缓缓起身。
（如果直接起身会对脊椎底部造成伤害和可避免急促起身造成的血气不顺)

Yogamudra (Yoga Posture)1.Sit in cross legs, pass both hands backward and grip the left wrist with the right hand.
2.Then bring the forehead and the nose into contact with the floor. Breathing out during the process.
3.Maintain this state for eight seconds and then rise up, breathing in.
(practise 8 times)

caution:1.when bending forward, try to let the back straight.
2.the buttock should place on the floor.
3.relax upper part of the body.

benifits:
1.strenthens spine
2.reduce bellyfat
3.helps in menstrual difficulties

瑜伽身印式
1.两脚交叉坐好，双手置于背部，用右手握住左手腕。
2.完全吸气，然后上半身向前弯（同时慢慢吐气），直到额头和鼻子碰到地面。
3.保持此姿势停息八秒，然后慢慢吸气坐起来。
（练习八次）

练此式要注意的事项：
1.上半身往前弯时，背部尽量拉直，不要拱起。
2.臀部不要离开地面，重心在臀部。
3.上半身要放松。
4.初学者不要求一定要连续做八次，过程中可以休息再继续。

主要功能：
1.加强背部的伸展。
2.减少腹部脂肪堆积。
3.对第二个Cakra有帮助，尤其对女性生理期及生殖器方面的疾病有帮助。（如生理痛，月经不规 律等等）

Bhujaungasana (Snake or Cobra Posture)
1.Lie down, place the palms on the floor (near by the shoulders)
2.Breathing in supporting the weight on the waist and palms.
3.Raise the chest,directing your head upward look at the ceiling.
4.After having risen,hold your breath for eight seconds, navel should touch the floor.
5.Come down to original position while breathing out.
( practise 8 times )

benefit:
1.strengthens spine and nerve.
4.stress chest and abdomen,reduce bellyfat.
2.strengthens thyroid,thymus and sexual gland.
5.strengthens lungs and throat.
3.removes menstrual troubles.
6.anti nose bleeding.

蛇式（眼镜蛇式）
1.俯卧，双掌置于两肩旁。
2.吸气，以腰的力量将身体撑起，部分体重可置于双手。
3.抬起胸部，头向上扬，颈伸长，眼睛朝天花板看。
4.保持此姿势停息八秒，此时肚脐以下放松贴地。
5.吐气，回复俯卧姿势。
（练习八次）

主要功能：
1.强化脊椎及其神经。
2.强化甲状腺，副甲状腺，胸腺和性腺。
3.对女性生理及关于生殖器的疾病有莫大的帮助。
4.强化胸部，腹部，去除腹部的赘肉。
5.增强肺部，喉咙的运作。
6.防止流鼻血。

Shashaungasana (Hare posture)

1.Knee down and grasp both the heels firmly.

2.While exhaling, bring the crown of the head into contact with the floor in a posture of bowing down. The forehead should touch the knees.

3.Maintain this posture for eight seconds, holding the breath. Breathe in while rising.

( practise 8 times )

caution:

1.bending forward, buttock will leave the heels.

2.forehead should touch the knees.

3.slowly rise up head to avoid headache.

benefit:

1.blood circulation.

2.removes excessive fat of abdomen.

3.improves memory.

4.calm down spiritually, energy enhancement.

兔式

1.跪下，臀部接触脚跟（脚背不着地），双手紧握脚后跟， 然后吸气。

2.缓缓吐气，同时头及上身向前弯，臀部离开脚跟，头顶与地面接触。

3.停息八秒然后吸气慢慢起来回复原来的跪姿。

（练习八次）

练习此式要注意的事项：

1.向前弯曲后，臀部会离开脚跟

2.前额要碰到膝盖

3.慢慢起身以免头昏

主要功能：

1.帮助头部血液循环。

2.可减少腹部过多的脂肪。

3.可增强记忆力。

4.对于心灵的平静与控制及能量的提升有很大帮助。

Diirgha Pranama/ Ardhakurmakasana (Long Bowing Posture)

1.Knee downand holding the palms together, extend the arm upward, keeping them close to ears.

2.Bend forward with breathe out, tip of nose and the forehead is touching the floor.(buttocks is still touching the heels.) Hold for eight seconds.

3.Rise up and breathing in.

( practise 8 times )

benefits:

1.helps in menstrual troubles.

2.strengthens spine, removes bellyfat.

3.strengthens sexual gland.

大拜式（半龟式）

1.跪下，双手合掌向上伸直，双掌要贴近耳朵。

2.慢慢吐气的同时，上半身往前弯曲，使额头和鼻尖碰地。（臀部依然贴着脚跟）保持此式停息八秒。

3.起身与吸气。

（练习八次）

练此式要注意的事项：

臀部不离脚跟，因为要加强腹部的内缩及背部的伸展。

主要功能：

1.可避免女性生理期的毛病。

2.帮助背部伸直，减少腹部脂肪的堆积。

3.强化性腺功能。

4.双手往上举可以强化侧面及手的气脉。

Padmasana (Lotus Posture)

1.Place the right foot on the left thigh and the left foot on the right thigh.

2.Clench the jaws and press the tongue against the roof of the mouth.

3.You can maintain this posture as long as you like.

benefits:

1.this posture is best for meditation, helps in controlling sense and concentrate.

2.lead our energy to be the finest.

3.If you can do proper lotus pose than will easy to do shoulder stand, cock pose, tortoise pose and etc.

莲花式

1.坐着把右脚放在左脚大腿上，把左脚放在右脚大腿上。

2.上下鄂闭合，舌抵上颚。

3.时间不拘。

（初学者可先练单盘坐，左右脚交换上下位置练习）

主要功能：

1.此式是很好的静坐姿势，可以帮助感官回收与集中，并且能控制前列腺及性欲。

2.引导能量导向精细。

3.有很多姿势需要用到莲花式如：肩立式，鱼式，锁链式，公鸡式，龟式等等。

Vrksasana (Tree Posture)

1.Stand up, ensure back straight, place the left foot on inner right thigh.

2.Bring palms together in front of chest or you can rise the arms overhead , keep it straight and close to the ears. Hold this posture as long you can.

3.Repeat on an other side.

( practise 4 rounds)

caution:

1.look at front and focus on one point, this can help you on balancing.

2.proper breathing also can help on concentrate and balancing.

benefits:

1.strengthen lower part of body

2.balance body and mind

3.focus and concentration

树式

1.站立，左脚掌贴住右大腿内侧尽量高至鼠蹊部位。

2.手的姿势有两种，你可选择合掌于胸前或合掌往上举，手臂靠着耳朵，自然呼吸，时间不拘。身体保持平衡不摇晃。

3.换另一只脚从复以上步骤。

（练习四回合）

练此式要注意的事项：

1.眼睛注视前方一点，有助于保持平衡。

2.顺畅的呼吸也有助于集中与平衡。

主要功能：

1.锻炼下盘的耐力。

2.经由肢体的平衡，引导心智的平衡，身心相通。

Bhastrikasana (Bellows Posture)

1.Lie on your back, breathing out at the same time bend you right leg, thigh should close to chest. Grasp the leg firmly with bith hands. Hold you breathing and maintain this position for eight seconds. Resume to original position during breathing in.
2.Now is left leg turn, practise on same way and hold for eight seconds.
3.This time is bend both legs together and hold for eight seconds.
(practise 8 times)

caution:
1.when you bend the legs to chest, please make sure you head is still place on the floor.
2.one leg bend another leg is still keeping straight on floor.

benefits:
1.improve digestive system
2.relieves constipation and gas
3.removes belly fat.
4.helps in headache, highblood pressure, aching back and legs

风箱式
1.躺着，吐气的同时右脚弯曲，双手手指相扣着腿使大腿碰到胸部，停息八秒，吸气还原。
2.左脚弯曲....(从复刚才练右脚的步骤)停息八秒，吸气还原。
3.两脚一起弯曲(同时吐气)，然后双手紧抱着膝下，停息八秒。
(练习八次)

练此式要注意的事项：
1.大腿要尽可能的靠近胸部。
2.头部不要抬起。
3.其中一只脚弯曲时，另一只脚伸直不动。

主要功能：
1.强化消化系统
2.治疗便秘与胀气
3.消除腹部多余的脂肪
4.对头痛, 高血压，腰酸背痛有帮助
Padahastasana (Arm and leg posture)1.Stand erect,breathing in and raising the arm.
2.Then bend the trunk and the left arm leftwards while breathing out and in a state of full expiration touch the left foot with the left hand. Maintaining this position for 8 seconds.
3.Raise the body and extend the left arm upwards, breathing in throughout the process.
4.Practise similarly with the right side, hold 8 seconds, resume original position.
5.Then bend the trunk forward, breathing out in the process and catch hold of the big toes, maintain this position breathing for 8 seconds.
6.Breathing in, rise up and raise the arms and extend them backward. Hold your breathing in this position for 8 seconds.
7.Then bend forward while breathing out and just touching the big toes.
8.Raise the trunk and the arms, breathing in.
( practise 8 rounds )

caution:
whoever bending left, right, forward or back, only bending upper trunk and make sure no part of the body below the waist is bent at any time.

benefits:
1.improves blood circulation and energize the body
2.helps alignment of the spine
3.good for low blood pressures
4.energize and strengthen the 5 upper cakras

手碰脚式
1.站直,吸气与把双手往上举起来.
2.缓缓吐气的同时左手与上半身往左弯直到左手碰到大腿,停息八秒.
3.吸气的同时左手往上举,恢复原来的姿势.
4.以上述的方式改成往右弯与吐气,然后停息八秒.再把右手往上举恢复原来的姿势.
5.吐气的同时双手连同身体向前弯,然后双手握住双脚大母趾停息八秒.
6.吸气的同时双手和身体往上举,再向后弯,然后停息八秒.
7.吐气双手连同身体向前弯,双手碰触脚拇指不需停息.
8.吸气起身恢复原来双手往上举的姿势.
(练习八回合)

练此式要注意的事项:
1.往后弯时腰部以下和膝盖不要弯,量力而为不要勉强
2.不管左右前后弯时,腰部以下都弯曲

主要功效:
1.增强血气循环和活力
2.有助于矫正脊椎
3.改善贫血
4.强化最上的五个气轮


Gomukhasana (Cow's head posture)
1.Sit down and extend the legs forwards.
2.Bring the right leg under the left thigh,placing the right foot under the left buttock.
3.Now bring the left leg across the right thigh and place the left foot under the right buttock.
4.Place the left hand on the spine,then bring the right hand backward over the right shoulder and interlock the fingers.
5.Normal breathing half minute on this position. Practise in the same way with the left leg under the right leg.
( practise 4 rounds )

benefits:1.good for haemorrhoids and kidney problems
2.controls male sexual desire
3.tones the arms and limbers the joints and the arm and legs
4.strengthen chest and spinal column

牛头式
1.坐下双脚向前伸直.
2.将右脚放在左大腿下,右脚掌置于左边臀部下.
3.把左脚跨过右大腿,将左脚掌置于右边臀边下.
4.左手放在脊椎上,右手越过右肩往下扣紧左手指.
5.自然呼吸三十秒,然后换另一边,左脚下右脚上.
(练习四回合)

练此式要注意的事项:
1.左手在上时左脚在下;反之右手在上时右脚在下
2.初学者如果双手在背后不能相扣时可用毛巾辅助.

主要功能:
1.改善痔痛与肾脏疾病
2.帮助控制男性性欲
3.能美化手臂,柔化手部与膝盖关节
4.对扩胸与挺直背部有帮助

Siddhasana (Siddha posture)
Right leg put on top of the left leg. Both hands place on top of your knees with palms face up. Duration-as long you wish.

caution:
1.right heel is on top of the left heel
2.relax you fingers no need keep it straight.

benefits:
improve mind power and two cakras on bottom.

完美坐式
左脚下右脚上的坐姿,双手掌向上分别放在膝盖上,时间不拘.

练此式要注意的事项:
1.右脚后跟是在左脚后跟上
2.手指自然微弯不需故意撑直

主要功能:
改进智力与最下的两个气轮

Urdhva mukha svanasana (Dog posture)
1.Lie down with your back is facing up, both palm place beside shoulders.
2.Inhale, arms straight and lift up the body. Stop breathing 8 seconds.
3.Exhale and release the body.
( practise 8 times )

caution:1.use palms and instep to support the weight
2.for the beginner can use the toes to support the weight
3.strecthing you spine, thigh, shoulders and neck

benefits:
1.help for those has Sciatica, Rheutism
2.strengthen the lungs and expand the chest
3.help in blood circulation at the hip area

狗式
1.俯卧,双手置于两肩旁边
2.吸气的同时伸直双手把身体支撑起来,停息八秒.
3.吐气放下.
(练习八次)

练此式要注意的事项:
1.用手掌和脚背支撑身体的重量
2.初学者可以脚趾弯曲支撑身体的部分重量
3.臀部紧紧收缩,脊椎,大腿,肩膀和颈项尽量伸展.

主要功能:
1.对坐骨神经痛,腰部风湿痛的人有助益
2.强化肺部与扩胸
3.帮助骨盆区域血液循环
Virabhadrasana
1.Stand with right foot forward and left foot backward.
2.Breath in, raising both arms and bring the palms together.
3.Breath out on the same time bend right knee, make sure you right leg bending as 90degrees and keep the back straight.
4.Normal breathing and hold this position for 30seconds. Than back to standing position, practise in the same way with left leg forward and right leg backward.
( practise 4 rounds )

caution:
1.doesn't bend upper trunk forward
2.the leg in front is bending 90degrees
3.the leg on the back should be straight

benefits:1.relieves shoulders pain
2.enhances balance & co-ordination
3.tones up the thighs muscle

英雄式
1.站直,右脚前左脚后.
2.吸气的同时两手向上举与合掌.
3.吐气弯曲右膝使身体向下蹲,背部要挺直.
4.自然呼吸,保持姿势三十秒,然后站直换脚练习.
(练习四回合)

练此式要注意的事项:
1.身体保持平衡不要往前伏
2.弯曲的大小腿之间是形成九十度,弯太多或太少会造成其中一直脚的负担加重
3.在后面的腿要伸直,膝盖不弯曲

主要功能:
1.消除肩膀和颈项酸痛
2.增强平衡感和注意力
3.强化大腿与修美腿部曲线


Vyaghrasana (Tiger posture)
1.Knee down buttock sit on heel.
2.Bend forward and place both palms on the floor(buttock release the knee) and look forward.
3.Breath in, raising right leg to backward as high you can and keep it straight for few seconds.
4.Breath out, bring right knee to touch the nose tip or forehead for few seconds.
5.Return to crawl position.
( practise 4 rounds )

caution:
1.contract the back and spine (when you raising the leg backward)
2.arch you back (easy to touch the nose or forehead)

benefits:
1. strengthen spine
2.tones up the thighs and belly
3.strengthen the female reproductive system (suitable for women after pregnant)

虎式
1.跪下，臀部坐在脚跟上。
2.身体向前伏，两手放在地上形成爬的姿势（臀部离开脚跟），头望向前方。
3.吸气把右脚向后抬起数秒。
4.呼气，右脚弯向前使膝盖碰鼻子或额头。
5.恢复爬的姿势，然后换另一只脚练习。
（练习四回合）

练此式要注意的事项：
1.收缩背部肌肉，往下压（脚抬向后时）
2.脊椎尽可能弯成拱形（膝盖碰鼻子时）

主要功能：
1.强化脊椎
2.减少大腿与腹部脂肪
3.强化生殖器官（适合孕妇产后练习）
Utthita parsvakonasana
1.Standing, both legs apart (the distance is double of the shoulder length)
2.Extend your arms to shoulder level.
3.Turn the right leg to right side as 90 degree and left leg turn to right side as 30 degree.
4.Bend your right knee as 90 degrees.
5.Places your right hand to right toe or near by .
6.Left hand point to right side and face up (face tries closer to left arm)
7.Maintain this position for 30seconds, than return to standing position. Repeat the same way for left side.
( practise 4 rounds )

benefits:
1.tones up the excessive fat in the waist and chest region.
2.strengthens legs muscles and nervous system.
3.improves disgestive system and circulatory system.

侧角伸展式
1.站立两脚分开（大约是肩膀的两倍）
2.双手两侧平伸（掌心向下）
3.将右脚掌向右转九十度，左脚向右转三十度。
4.弯曲右膝盖（大腿与小腿间形成九十度）
5.把右手掌放在右脚外侧（碰到或靠近右脚）
6.左手向右上伸直，脸部朝上（脸碰到左手）
7.自然呼吸三十秒后恢复原来的站姿，然后往左边做同样的步骤。
（练习四回合）

主要功能：

1.减少腰部脂肪与扩展胸部

2.强化大小腿肌肉与神经
3.帮助消化与促进血液循环

Janushirasana (Head to knee posture)
1.From a sitting position, right heel touch the inner thigh of left leg. Extend the left leg forward.
2.Breath out,bend the body forward,if possible touch the left knee with your forehead.Press the left sole with the hands.
3.Hold breathing for 8 seconds.Than return to sitting position.
4.Repeat the other side with the same way.
( practise 4 rounds )

caution:
1.keep your knee straight (extend leg)
2.interlocking all the fingers family when press the sole

benefits:
1.strengthens kidneys function and stomach function
2.alleviates sciatica
3.relieves piles disease

头碰膝式

1.坐下弯曲右脚，使右脚跟顶住左腿内侧，伸直左脚。

2.吐气的同时弯向前，以额头碰左膝盖，双手紧握脚底。

3.停息八秒，然后松开双手坐直。

4.另一只脚以同样步骤做一遍。

练此式要注意的事项：

1.往前弯时，伸直的腿不要弯曲

2.双手握脚底时手指是相扣的

主要功能：

1.增强肾脏与胃部机能

2.减轻坐骨神经痛

3.改善痔疾