yoga pose 瑜伽姿势 31-34

Sahaja Utkatasana (Simple Chair Posture)

1.Seat yourself as if in a chair.
2.Keep the arms straight to conform to the arms of the chair.Duration half a minute.
(practise 4 times)

benefits:
1. increase the balancing.
2.strengthens knees and kidney.
3.balance energy and mood.

简易椅式
1.如同坐在椅子的姿势。
2.双手臂往前伸，自然呼吸三十秒。
(练习四次)

练此式要注意的事项：
身体不要前倾或后倾,背要直。

主要功能：
1.增强平衡感。
2.强化膝盖与肾脏。
3.平衡能量与情绪。

Ardha Baddha Padma Paschi -Mottanasana
1.Sit down and extend the legs forwards ,the right foot place on the left thigh.
2.Place right hand on the back and grasp the right big toe.
3.Bend forward and touch the left knee with the tip of the nose and forehead ,than press the left sole with the left hand. Breathing 30 seconds. Repeat with another leg.

(practise 4 rounds)

caution:

1.extend the leg and keep the knee straight.

2.when you place the right foot on the left thigh, the right thigh still need to touch the floor.

benefits:
1.improves digestive and treatment for constipation.
2.strengthens shoulders.
3.tones the arms and legs.

半莲花头碰膝式
1.坐下两脚伸直,然后弯曲右脚，把右脚放在左大腿上。
2.右手臂从背后伸去抓右脚大脚趾。
3.左手握着左脚掌，弯曲上半身使额头与鼻尖碰膝盖与腿。自然呼吸三十秒然后换脚练习。
(练习四回合)

练此式要注意的事项：
1.伸直的腿，膝盖不要弯曲。
2.弯曲的脚要着地不要翘起。

主要功能：
1.帮助消化与治疗便秘。
2.强化与矫正双肩。
3.结实手臂与大腿肌肉。

Tuladandasana (Balance posture)

Standing on the left foot, direct the other foot backward and grasp the waist on either side with the
respective hand .Then bend the trunk and the head forward such that the head, the trunk and the leg
(extended backward) are parallel to the floor. Duration half a minute and repeat with other legs.
(practise 4 times)

caution:

1.raise the leg and bend the trunk forward is doing on the same time.

2.keep the back straight and does't bend the knees.

3.try to look and focus to one point, this is help in balancing.

benefits:
1.balance body and spirit.
2.strengthens all nerve in body.
3.helpful on the legs.

平衡式
用左脚站直，右脚向后抬起伸直，同时双手插腰，上半身往前弯曲。脸部自然朝下，上半身与后伸的脚形成一条直线。自然呼吸三十秒后换脚再练习。
（练习四回合）

练此式要注意的事项：
1.右脚抬起与上半身往前弯曲是同时进行不是分两个阶段进行。
2.背部与膝盖不要弯曲。
3.可把眼睛注视于一点，帮助平衡。

主要功能：
1.平衡身心灵。
2.强化所有神经。
3.对腿部特别有助益。
Urdhva Prasarita

1.Lie in a supine position, breath in and extend the arms backwards, keeping them close to head.

2.Breath out and raise the legs form one feet or 30 degrees, normal breathing 10 seconds.

3.Breath out and raise the legs up to 45 degrees, normal breathing 10 seconds.

4.Breath out and raise the legs straight to 90 degrees, normal breathing 30 seconds.

5.Breath out and resume to original position.

benefits:
1.reduce flatulence and stomach problem.
2.tones abdomen and removes bellyfat.
3.improves digestive and treatment for constipation.
4.strengthens legs nerves.

上伸腿式
1.仰卧，吸气两臂往上举平放在头旁边。
2.呼气脚慢慢升起离地一尺或三十度，自然呼吸十秒。
3.呼气的同时把脚举至四十五度，自然呼吸十秒。
4.呼气的同时把脚往上伸直九十度，自然呼吸三十秒。
5.呼气慢慢将双脚放回地面。
（练习四次）

主要功能：
1.消除胃气涨与肠胃问题。
2.结实腹部与消除脂肪。
3.帮助消化，治疗便秘。
4.强化双腿神经。