yoga pose 25-30

Garudasana (Bird Posture)

1.Stand up, let the back part of your left thigh stick close to the front of your right thigh. Left calf turn to right calf back, then use your left toes to grasp the top part of your right leg ankle so that the left leg is criss-cross the right leg. (right leg and the buttock slightly squat)

2.Right elbow place on your top left elbow, right arm turn to your right, left arm turn to your left, both hands criss-cross with both palm closed or lock tight.

3.Breath normally for 20 seconds, then release the crossing hands and leg and back to position, practise with another leg.

(practise 4 rounds)

benefits:
1.strengthen the ankles, knees and calves muscles.

2.prevent muscle cramp at the calves.

3.increase the balancing and alignment.

鳥 王 式1. 站 著, 把 左 大 腿 的 背 面 貼 在 右 大 腿 的 前 面,
左 小 腿 轉 向 右 小 腿 肚 包 後 面, 然 後 用 左 腳
大 腳 趾 勾 住 右 腳 踝 的 上 面, 以 讓 左 腳 糾 纏
著 右 腳.( 右 腳 与 臀 部 微 蹲)
2. 右 手 肘 放 在 左 手 肘 關 節 之 上, 右 前 臂 轉 向
右, 左 前 臂 轉 向 左, 雙 手 糾 纏 著 雙 掌 合 十 或
扣 緊.
3. 自 然 呼 吸 二 十 秒, 然 后 放 開 糾 纏 著 的 手 与
腳 回 復 站 姿.換 腳 練 習.
(練 習 四 回 合)
主 要 功 能:1. 強 化 腳 踝, 膝 蓋 与 腿 肚 肌 肉.
2. 防 止 小 腿 痙 攣 (抽 筋).
3. 增 加 平 衡 感 和 協 調 感.

Spider Posture
1.Sit in Lotus pose.
2.Both hand touch the ground, let the knee land on the ground and lift up the body.
3.Lying down the body and let the chest, tummy and thighs flat on the ground.
4.Both palms closed up and place at the back spine with fingers facing up to the neck.
5.Head and neck stretch up.
6.Breath normally for 30seconds and back to sitting position.
(practise 4 times)

caution:
1.lie on the ground ,the trunk and chest must place on the floor, only raise the head and neck.
2.try to let both palms on the back near to the neck.

benefits:
1.prevent humpback.
2.increase the functionality of internal organs.
3.healing effect for those have indigestive problem, weak stomach and diabetic.
4.strengthen the waist and muscles of the tummy.

蜘 蛛 式
1. 以 蓮 花 式 坐 著.
2. 雙 手 撐 地, 以 雙 膝 著 地, 立 起 身 體.
3. 身 體 向 前 伏, 使 胸 部, 腹 部, 大 腿 盡 可 能 貼 地.
4. 雙 手 合 掌 置 於 背 部, 手 指 朝 向 頸 部.
5. 頭 与 頸 部 往 上 舉.
6. 自 然 呼 吸 三 十 秒 后回 復 坐 式.
(練 習 四 次)

練 此 式 要 注 意 的 事 項:1. 趴 下 后 身 體 与 胸 部 貼 地 只 有 頭 和 頸 往 上 舉.
2. 合 掌 的 雙 手 盡 可 能 往 背 部 上 方 移.

主 要 功 能:
1. 能 避 免 駝 背.
2. 可 促 進 內 臟 機 能.
3. 對 消 化 不 良, 胃 弱, 便 秘, 糖 尿 病 有 療 效.
4. 強 化 腰 部 与 腹 部 肌 肉.
Garudasana (Bird Posture)1.Stand erect.Stretch the right leg as far back as possible.
2.Extend the left arm forwards and right arm backswards, keeping both arms parallel to the ground.Do not bend the body at all,but the right leg may be bent slightly upwards.
3.Normal breathing 30seconds.Repeat with changing leg.
(practise 4 rounds)

caution: try to raise the leg how far that you can and keep the body straight.

benefits:1. increase the balancing and co-ordination.
2.strengthens arms and legs nerve.
3.weight lose.


鸟式
1.站直，把右脚往后伸。
2.左手臂往前，右手臂往后，使两手臂成一直线。
3.自然呼吸三十秒后换边练习。
(练习四回合)

练此式要注意的事项：1.往后的脚可微弯伸越远越好。
2.身体要直不要伏前。
主要功能：
1.增加平衡感，集中力与定力。
2.强化手臂与脚神经。
3.减轻体重。
Crane Posture

1. Left leg in front, right leg places behind. Both palm closed with fingers locked and arm straight. Place them behind your back.
2. While inhale, bend your head and upper part of body backward. Stop breathing for 8 seconds.
3. While exhale, bend your upper part of body downward. Let your forehead touch to your knee or calves. Hand must be straight and pull high up. Stop breathing for 8 seconds.
4. Inhale and back to position. Repeat with changing leg.

(practise 4 rounds)

caution:

Even bend to front or back still need to keep the legs straight.

benefits:1.strengthens lumbar vertebrae.
2.improve appetite.
3.help in diabetes.
4.expand the chest and shoulder.
5.tones up the fat on the legs and remove bellyfat.

鹤式1.左脚在前，右脚在后，两手向后手指相扣伸直于背。
2.吸气的同时上半身与头部往后弯，停息八秒。
3.吐气的同时上半身往前弯曲，使额头碰膝盖或小腿，
手要伸直尽量拉高,停息八秒。
4.吸气回复原来站式换脚练习。

(练习四回合)

练此式要注意的事项：
不管前弯或后弯时，膝盖都不要弯曲。

主要功能：
1.强化与矫正腰椎。
2.增进食欲。
3.减轻糖尿病。
4.扩胸与增进肩膀的伸展度。
5.除去腹部与大腿过多的脂肪。

Karmasana (Action Posture)

This asana is made up of two parts.Four rounds should be practised.First Part1.Stand upright,breathing out,bend the upper part of the body leftwards,in the same time ,both hands behind the back,interlock the fingers and press the palms together move to right,holding the breath for eight seconds.(the left arm should touch the back when the body is bent).Resume original position , breathing in.
2.Breathing out,bend the upper part of the body to the right and move the interlocked hands to the left.Hold breathing eight seconds .Resume original position,breathing in.
3.Bend downward exhaling slowly.As you bend lower and lower,gradually raise the interlocked hands upwards.Bring the head as low as possible and raise the arms upwards with the hands interlocked.The knees should not bend.Hold breathing eight seconds.
4.Bend the upper part of the body,head and neck backwards,hold the interlocked hands straight down while inhaling.Holding the breath for eight seconds. Breathing out,resume original position.
Second PartIn the first part do the asana at standing,while in the second part kneel down and
sit on the heels.(toes should point forwards)Then repeat the same exercise
as in the first part,moving the body in all four directions.The duration and manner
of breathing should be the same as in the first part.In this part also the body bellow
the navel should not bend.
The seconds part differs from the first part as follows:
1.While bending forwards,the nose and forehead should touch the ground.
2.While bending the chest and head backwards,the interlocked hands should graze the soles of the feet and touch the ground,supporting the weight a litte.
benefits:
1.energy enhancement.
2.strengthens stomach,digestive system.
3.helps alijnment of the spine.
4.strengthens pancreas glands,helps in diabetes.
5.helps sluggard become active.
行动式
此式由两个部份组成，两者合计算一回，共做四回。
第一部份：
1.站直，缓缓吐气上半身弯向左同时双手掌在背后相扣
弯向右。(左手臂要碰到背)停息八秒,吸气回复原来站姿。
2.吐气上半身弯向右同时双手掌在背弯向左。停息八秒，
吸气回复原来站姿。
3.缓缓吐气上半身往前弯曲同时相扣的双手向上伸直。
吸气回复原来站姿。(上半身能够向前弯到越低越好，
膝盖不要弯曲)
4.吸气,上半身，头和颈往后弯，相扣的手向下伸直，
停息八秒，吐气回复原来站姿。
第二部份：
在第一部份是站着做；第二部份是跪下来，坐在脚跟上
练习。(脚背不着地，脚趾向前)，然后以同第一部份的方
法向四个方向弯曲身体，停留的时间和呼吸的方法也一样。
肚脐以下的部份不能弯曲。
第二部份与第一部份不同的地方是：
1.当上半身往前弯时，额头和鼻尖要碰地。
2.当上半身及头往后弯曲时，相扣的手要稍微碰触脚背和
地面。支撑身体少许的重量。
主要功用：
1.增进能量
2.强化肠胃消化能力。
3.矫正脊椎。
4.强化胰腺，对糖尿病有疗效。
5.令迟钝与无精打彩的人变活跃。

Viirasana (Brave Posture)
1.Kneel down and sit on the heels.Bend the toes downwards.
2.Rest the back of the hands on the thighs,the fingers pointing towards the groin.
3.Direct the vision at the tip of the nose.

benefits:
1.improves memory, co-ordination.
2.refresh and increase courage
3.prevent baldness.

勇气式1.跪下，臀部坐在脚跟上，脚趾内弯着地。
2.手背放在大腿上，手指朝向鼠蹊部。
3.把注意力集中在鼻尖，自然呼吸，初学者可慢慢加长秒数。

主要功用：
1.增进记忆力，集中力与定力。
2.提神与增加勇气。
3.冷却头部，防止脱发。