yoga posture 瑜伽姿势 17-24

Matsyendrasana (Spinal twist posture)

1.Sit on the floor, bend right knee place it next to the left thigh.

2.Cross the left foot over the right thigh and keep it to the right of the thigh.

3.Grasp the left big toe with the right hand.

4.Reach backwards from the left side with the left hand and touch the navel. Turn the neck to the left as far possible.

5.Duration 30 seconds, than practise with other side in the same way.

( practise 4 rounds )

caution:

1.keep you body straight.

2.keep the knee place on the floor.

benefits:

1.strengthens the lungs and organs

2.improve digestive system and helps on constipation

3.longevity

4.slimmer the waist

5.helps on asthma patient

扭转式

1.坐下，弯曲右膝，将右脚跟置于大腿侧。

2.左脚跨过右大腿，脚掌着地。

3.右手越过左膝外侧，握住左脚拇趾。

4.左手绕过背后去碰肚脐，颈部尽量往左后转。

5.自然呼吸三十秒，然后换脚换边做。

(练习四回合)

练此式要注意的事项：

1.扭转时，身体依然保持挺直

2.膝盖要着地（弯曲的脚）

主要功能：

1.强化肺部与内脏

2.帮助消化与治疗便秘

3.延年益寿

4.使腰部变细

5.对哮喘病有帮助

Naokasana (Boat pose) / Dhanurasana (Bow pose)

1.Lie in a prone position. Flex the legs to bring the lower legs close to the thighs. Directing the hand over the back, grasp the ankles. Raise the entire body, supporting the weight on the navel.

2.Extend the neck and chest as far back as possible. Look towards the front.

3.Hold breathing for 8 seconds, breath out and return to the starting position.

( practise 8 times )

caution:

Try to keep it balance, not legs high chest low or chest high legs low.

benefits:

1.strengthens the throat, stomach , increase flexibility legs and arms.

2.regulates the tyroid grand and nervous system.

3.expands the chest and reduce abdominal fats.

弓式或船式

1.卧伏，缓缓吸气，同时弯曲双脚，双手往后抓住脚踝，将全身拉起，只是肚脐部位着地。

2.尽量伸展颈部和胸部，眼睛注视前方。

3.停息八秒，然后吐气，回复原状。

（练习八次）

练此式要注意的事项：

要前后均衡不要为了拉高双脚而使胸部靠地，也不要为了拉高上身而使双脚靠地。

主要功能：

1.强化喉咙，胃部，腿部，腹部与手臂。

2.强化甲状腺，脊椎神经。

3.结实胸部去除腹部脂肪。

Ustasana (Camel posture)

1.Lie in a supine position, place both hands beside the thighs.

2.Raise the extended legs from the floor in such a way that they form an angle of 30 degress. Normal breathing for 30 seconds.

( practise 4 rounds )

caution:

1.place the palms downward.

2.raise the legs, keep the knees straight and the legs close together.

3.using the waist muscle and stomach to support the weight not using the palms.

benefits:

1.strengthens the abdominal region (those people weak in digestion, will find that difficult to doing this pose)

2.helps for irregullar menstruation, piles, arthritis.

3.controls temper.

4.good for the kidneys, stomach and intestine functions.

骆驼式

1.仰卧，双手置于脚旁。

2.举起双脚离地约30度，自然呼吸三十秒。

（练习四次）

练此式要注意的事项：

1.双手掌心向下

2.举起脚时，膝盖不要弯曲，脚并拢

3.是用腰力与腹力不是手力

主要功能：

1.强化腹部和腰部位置功能。（胃肠弱的人，通常此式做不好）

2.对月经不调，痔疮，风湿病有帮助。

3.能改善易怒与脾气。

4.对肾脏与胃肠有助益。

Shalabhasana (Locust posture)

1.Lie down on you chest.

2.Keeping the fists clenced, stretch the hands backward with the palm upward.

3.Raise the legs and waist, normal breathing for 30 seconds.

( practise 4 times )

benefits:

1.strengthens kidneys, stomach functions.

2.good for digestive system and helps for insomnia.

3.alleviates constipation, regulates irregular menstruction, helps for bladder and prostate problems.

蝗虫式

1.伏卧（胸部朝下）

2.双手握拳，掌心朝上，置于脚旁。

3.将脚与腰部举起，自然呼吸三十秒。

（练习四次）

练此式要注意的事项：

膝盖不要弯曲，双脚合拢

主要功能：

1.强化腰，肾，胃与腹部。

2.对消化系统与失眠症有帮助。

3.减少便秘，月经不调，膀胱和前列腺问题。

Utkata Pashcimottanasana (Difficult Back-upwards Posture)
1.Lie in a supine position and extend the arms backwards, keeping them close to the ears.
2.Rise while exhaling and touch the face between the knees. Grasp both the big toes with the hands. Hold breathing for 8 seconds.
3.Resume the original posture while inhaling.
(practise 8 times)

caution:
doesn't bend the knees, must keep the legs straight.

benefits:
1.strengthen spine
2.helps for constipation
3.reduce bellyfat
4.helps in the sickness Aids and Sciatica

困难背部伸展式
1.仰卧吸气，同时双手往后伸直。（双手靠近耳朵）
2.吐气的同时慢慢举起上半身，弯腰直到将脸置于两膝盖间，双手握住两脚大拇趾，停息八秒。
3.吸气举起上半身弯后躺下。
（练习八次）

练此式要注意的事项：
脸碰膝盖时，膝盖不要弯曲，两脚要直。

主要功能：
1.可大幅度伸展脊椎
2.改善便秘
3.减少腹部赘肉
4.对梅毒与坐骨神经有助益
Ustrasana (Camel Posture)
1.Knee down (no need sit on heel)
2.Inhale bend upper part of body to backward, bend you waist, spine and head to you max. Both hand hold on your sole, breath normal for 30seconds.
3.Exhale and resume to started position.
(practise 4 times)

caution:
legs does't apart so for

benefits:
1.good for the adrenal gland, thyroid and thymus gland.
2.soften the spine and expand the shoulders.
3.expand chest and slim waist.

骆驼式
1.跪着但臀部不坐在脚跟上。
2.吸气向后弯曲上半身。腰部，背部与头尽量往后，双手掌贴脚掌，自然呼吸三十秒。
3.吐气回复原来的跪姿。
（练习四次）

练此式要注意的事项：
1.跪着时，双脚之间不要离太开。
2.收紧臀部把腹部向前挺，大腿与地面垂直。

主要功能：
1.对肾上腺，甲状腺和胸腺有助益。
2.柔软脊椎， 伸展肩部。
3.拉伸腹肌，胸肌以达到扩胸细腰。
Vajrasana (Lightning Posture)
1.Sitting, bend the right leg at the knee and direct the foot backwards, in such a way that it does not touch the right thigh.
2.Supporting the weight on both hands.
3.Direct the left foot backward in the same way.
4.Now gradually sit on the floor.
5.Raise the hands and place them on the knees, normal breathing 30 seconds.
(practise 4 times)

warning: in the beginning practise this asana very cautiously. Injury may result from trying to squat forcibly.
If the buttock cannot sit on the floor, can use hands to support the weight.

benefits:
1.strengthens knees and ankles
2.improve impotency
3.helps in knees rheumatism

闪电式
1.坐着然后右小腿向后弯曲，小腿不碰大腿。
2.用双手支撑身体的重量。
3.左小腿向后弯曲，小腿不碰大腿。
4.然后坐在地板上。
5.把双手放在膝盖上，自然呼吸三十秒。
（练习四次）

练此式要注意的事项：
1.初学者要很小心做此式以免造成伤害。
2.初学者如臀部不能坐在地上，可用双手协助支撑身体的重量。
3.背部要挺直，坐直不要伏前。

主要功能：
1.强化膝盖与脚踝
2.改善阳萎
3.对脚部关节风湿病有一点疗效

Cross Posture
1.Lying down with face up, bend right leg to the left buttock.
2.Left hand hold the right toes of the leg.
3.Keep the left leg straight and turn to your right hand side.
4.Hold the left toes with right hand.
5.Flat your shoulders on the ground, turn your face and look at your left side.
6.Breath normally for 30 seconds. Resume to original position and practise on the other side.
(practise 4 rounds)

caution:
1.keep the body straight.
2.when you hold the left leg with right hand, make should the leg is straight don't bend the knee.
3.turn you head to opposite side at how much you can, this can strengthens waist and neck.

benefits:
1.help in blood circulation at the neck area.
2.strenghtens spine.
3.improve lungs and kidneys function.
4.relieves constipation.
5.tones up the fat on the legs and remove bellyfat.

十字式
1.仰卧，右脚弯向左边臀部。
2.左手抓右脚拇趾或脚背。
3.左脚伸直举起往右边转。
4.用右手抓住左脚的姆趾。
5.两肩旁着地，头往左边看。
6.自然呼吸三十秒后换边再练习。
（练习四回合）

练此式要注意的事项：
1.身体保持直线
2.伸直的脚，膝盖不要弯，脚底要碰地
3.头尽量往反方向看才能加强腰部及颈部扭转

主要功能：
1.促进颈部血液循环
2.强化脊椎骨的弯曲
3.强化肺部与肾脏功能
4.帮助消化，治疗便秘
5.修美大腿，小腿和腰