yoga pose 瑜伽姿势 39-43

Jinanasana (Knowledge Posture)
1.Squat sitting on the heels with the arms a little behind the buttocks.
2.Shift the left leg a little forward and put the right ankle on the lower part of the left thigh, just above the knee, in such a way as to form a triangle in a plane parallel to the earth.
3.Raise the left arm upwards and touching the ear. Look forward.
4.Keep the balance by touching the ground with the fingers of the right hand. Normal breathing for half a minute.
Repeat this process on the other side.
(practise 4 rounds)

caution:
1.keep the trunk straight.
2.the fingers touching ground is use for balancing not for support weight, avoid fingers injuries.
3.put the right ankle on the left thigh but does't stick up the leg.

benefits:
1.improve mind power and memory.
2.increase the co-ordination and balancing.
3.strengthen the toes and the thighs and calves (the person who got weak heart and blood circulation the fingers and toes is black colour. And person got kidney problem, diabetes and bladder sickness will away feel painful and numbness on the toes and fingers.)

知识式
1.蹲下，坐在脚跟上，双手稍微靠近臀部。
2.弯曲右脚，把右脚踝放在左大腿，（靠近膝盖）形成如三角形一样。
3.左手往上举，必须碰到耳朵，往前看。
4.右手指碰地，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.身体要直不要伏前。
2.碰地的手指是用来保持身体平衡，不要把身体的重量都往手指压。初学者可以几根手指同时碰地。
3.放在大腿上的腿要直不要往上翘。

主要功能：
1.改善智力与记忆力。
2.增进集中力，定力及平衡感。
3.强化脚趾与大小腿（脚趾是血液循环的末端；心脏无力与血液循环不良的人，手指和脚趾会瘀黑；肾脏病，糖尿病，膀胱病，痛风等病患会产生疼痛或麻痹。

Cakrasana (Wheel Posture)
1.Lie in a supine position. Flex the legs to bring the lower legs in contact with the thighs.
2.Both the hands will rest close to the shoulders.
3.Supporting the weight on the soles and the palms, raise the head and the trunk. (the body will assume the shape of a wheel ) normal breathing half a minute.
(practise 4 times)

benefits:
1.strengthens spine and all organs.
2.treatment for diavetes, lumbago and backache.
3.helps in indigestion and constipation.
4.strengthens arms, legs and neck also can reduce belly fat.
5.reduce the chances getting osteporosis.

轮式
1.仰卧，弯曲膝盖使大腿与小腿相碰。
2.弯曲双手贴近肩膀，手掌着地。
3.利用手掌与脚掌的力量使身体往上提，头部自然下垂。（身体的形状就像轮子一样）自然呼吸三十秒，然后慢慢放下身躯。
（练习四次）

主要功能：
1.强化脊椎与各脏腑。
2.对糖尿病与腰酸背痛有疗效。
3.帮助消化和便秘。
4.强化手臂，脚与颈部肌肉并除去腹部赘肉。
5.减少患骨质疏松症的机率。

Jatila Utkatasana (Difficult Chair Posture)
1.Squat down ,supporting the entire weight of the body on the big toes.
2.Grasp the waist on each side with the hands, the buttocks resting on the heels. Duration half a minute.
(practise 4 times)

caution:
1.keep upper trunk straight.
2.open the knees more to left and right side.

benefits:
1.strengthens ankles and toes.
2.balances body and spirit.
3.reduces flatulence.

困难椅式
1.蹲下，以双脚的大拇趾支撑全身的重量。
2.用双手抓住腰的两侧，臀部坐在脚跟上。自然呼吸三十秒。
（练习四次）

练此式要注意的事项：
1.上半身挺直不要伏前。
2.膝盖尽量向左右两侧张开。

主要功能：
1.强化脚踝与脚趾。
2.平衡身心灵。
3.消除胃气涨。

Purvottanasana
1.Sit down and extend the legs forward.
2.Bend the body slightly backward, both hands hold on floor and place at both side of body.
3.Bend the knees and place the soles on floor.
4.Exhale and lift up buttock, move both legs to the front till legs are straighten. Breath normally for half a miute.
(practise 4 times)

caution:
1.extend the legs does't bend the knees.
2.relax you head or face to ceiling.
3.place the hands far to body is difficult to keep the trunk straight.

benefits:
1.strengthen ankles, wrists, throat and legs.
2.help in blood circulation and mental tiredness.
3.expand the chest and slimming waist.

棒式
1.坐着，两脚向前伸。
2.身体稍微后倾，两手掌着地于身旁。
3.弯曲膝盖使脚掌着地。
4.呼气，把臀部抬起，两脚向前移直至双脚伸直。自然呼吸三十秒。
（练习四次）

练此式要注意的事项：
1.两脚尽所能伸直膝盖不要弯曲。
2.头部可垂下或看向天花板。
3.双手掌如肩膀的宽度着地，离太远就难以把身体撑直。

主要功能：
1.强化脚踝，手腕，喉部与双脚。
2.帮助血液循环与消除疲劳。
3.扩胸细腰。

Virabadrasana Ⅲ
1.Stand with right foot forward and left foot sideway, raise both arm upright and palms close together.
2.Bend right knee, left leg must straight at the backward.
3.In the same time extend the hands and trunk forward, keep the right leg straight and raise the left leg (hands, trunk and the left leg are parallel to the floor) duration half a minute.
(practise 4 rounds)

benefits:
1.strengthen legs and spine.
2.increase the balancing and co-ordination, calm down spiritually.
3.strengthens stomach organs.

战士第三式
1.站直，右脚前，左脚后，双手往上合掌伸直。
2.弯曲右膝使身体下蹲，在后的左脚要直，膝盖不要弯曲。
3.双手向前伸直，同时身体前倾，慢慢把右脚伸直，左脚离地，直至双手，上身与左脚形成一条直线。自然呼吸三十秒，回复原姿换腿练习。
（练习四次）

主要功能：
1.强化双腿与脊椎。
2.增进平衡感与集中力，平静心灵。
3.强化腹部器官。