yoga pose 瑜伽姿势 35-38

Sarvaungasana (Shoulderstand Posture)
1.Lie down on your back. Gradually raise the entire body and keep it straight, resting its weight on your shoulders. The chin must be in contact with the chest.
2.Support both sides of your trunk with you hands. The toes must remain together, the eyes must be directed at the toes.
3.Duration half a minute to five minutes. Use hands to support waist, slowly put down body.
(practice 3 times)

caution:
1.beginner practice this asana should very cautiously, avoid injury neck. If feel tired can rest a while, no need hold more than 30 seconds.
2.can try to adjust you hands let you body straight and balance.
3.the person who got high blood pressure, heart ailment or aged and weakness not force to practice this pose.

benefits:
1.improves the whole body, circulatory system and prolonged life span.
2.good for throat, neck, thyroid gland and parathyroid glands.
3.improves digestive, treatment for constipation, hormone deficiency, liver and gall.
4. against internal organs droop and digestive organ weak.
5. strengthens back muscles, abdomen and waist.

肩立式
1.仰卧，慢慢把身体举起（可用手辅助）直至全身挺直，身体的重量落在肩与颈上。下巴必须碰到胸部。
2.以双手支撑背部两侧，两脚大拇趾靠拢，眼睛注视脚趾。
3.保持此式三十秒至五分钟，自然呼吸。以双手支撑腰间慢慢把身体放下。
（练习三次）
肩立式有两个形式，另一个形式是以莲花式仰卧着，然后慢慢举起全身。

练此式要注意的事项：
1. 初学者要小心以免弄伤颈部，累了就放下身体不需逞强做足三十秒到五分钟。
2.支撑的双手可稍做调整以便能令身体挺直与保持平衡。
3.高血压，心脏病，年龄大，体弱者，不要勉强练习。

主要功能：
1.对全身都有助益，帮助血液循环与延年益寿。
2.对喉，颈，甲状腺及副甲状腺有很大功效。
3.对消化不良，便秘，内分泌失调，肝胆都有助益。
4.防止内脏下垂和消化器官老化。
5.治疗焦虑和失眠。
6.强化背肌，腹部和腰力。

Matsyamudra (Fish Posture)
1.Lie down lotus posture.
2.Rest the crown of the head on the floor and grasp both the big toes with the hands.
3.Maximun time for practice is two and a half minutes.
Half the time of the shoulderstand posture.
(practice 3 times)

caution:
1.legs, buttock, crown should place on the floor.
2.head ailment and high blood pressure must cautiously.

benefits:
1.strengthens neck muscles and nerves.
2.treatment for cold, insomnia and anxiety.
3.good for developing memory.
4.expand the chest and slimming on your waist.

鱼式身印

1.以莲花坐式躺着。

2.头顶着地，背部拱起，双手握住两脚拇趾。

3.自然呼吸，时间是肩立式的一半，如肩立式做一分钟，鱼式就做三十秒。

（练习三次）

练此式要注意的事项：

1.大腿，臀部，头顶着地，手肘有没有碰地都行。

2.心脏病与高血压患者要小心。

主要功能：

1.强化颈部肌肉与神经。

2.治疗感冒，失眠与焦虑。

3.增强记忆力与活力。

4.扩胸细腰。

Bhavasana (Ideation posture)
1.Keeping the feet slightly apart and pointing in opposite directions, sit as in simple chair posture, but instead of holding the arms parallel to each other, bring the palms together as in a greeting. Keep the vision on the Ajina cakra. Normal breathing eight seconds.
2.Extend both arms to the right, the left arm touching the chest and stretching rightwards as far as possible. Normal breathing eight seconds.
3.Extend the arms leftwards in the same way. Normal breathing eight seconds.
4.Put the arms behind the back and bring the palms together. Normal breathing eight seconds.
(practice 4 times)

benefits:
1.improves co-ordination.
2.balancing body.
3.increase the energy and blood circulation.

理念式

1.两脚跟稍微分开，两脚掌指向反方向，以简单椅式蹲下，双手合掌置于胸前，视力集中于眉心轮，自然呼吸八秒。

2.双手臂往右伸展（左手臂碰到胸部，往右伸的越远越好）自然呼吸八秒。

3.双手臂往左伸展，自然呼吸八秒。

4.双手在背部合掌（手指朝上），自然呼吸八秒。

（练习四回合）

主要功能：

1.加强集中力和定力。

2.增进身体的平衡与下盘的稳固。

3.增进能量与调和气血。

Halasana (Plough Posture)
1.Lie down, place both hand beside the thighs, palms downwards.
2.Gradually bring the legs backwards and extend them as far as possible. Let the toes of both feet touch the ground. (legs must straight, don’t bend the knees) normal breathing. Duration five minutes.
(practice 3 times)

benefits:
1.strengthens neck, ligament, back, waist.
2.help for fat, indigestion, appetite loss, constipation, menstrual disorders, liver, person weak in spleen.
3.treatment for cold.
4.able to relax the entire body and refresh.
5.strengthens and tones up the fat on legs.

锄式

1.仰卧，双手置于脚侧，掌心着地。

2.举起双脚，使双脚越过头部，脚趾着地。（双脚伸直，膝盖不要弯曲）自然呼吸，此式最长时间可做五分钟。

（练习三次）

另一个方法是如肩立式把身体举起，用双手支撑背部然后慢慢把脚放下。

主要功能：

1.强化颈部，脊椎韧带，背部和腰。

2.对肥胖，消化不良，食欲不振，便秘，月经不顺，肝功能及脾脏衰弱者有助益。

3.对治疗感冒有帮助。

4.能舒畅全身和提神。

5.强化与修长腿部。