yoga pose 瑜伽姿势44-48

Utkatavajrasana (Difficult Lightning Posture)
1.Sitting and 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.Gradually sit on the floor than slowly lie down.
5.Grasp each shoulder with opposite hand from behind, duration half a minute.
(in the beginning practise this asana very cautiosly. Injury may result from trying to squat forcibly)
(practise 3 times)

benefits:
1.strengthens waist and kidneys.
2.reduce flatulence.
3.strengthens knees, ankles and shoulders.
4.improve impotency.
5.expand the chest and slimming on your waist.

困难闪电式
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，再慢慢躺下。
5.右手在头后抓左肩；左手抓右肩，自然呼吸三十秒。
（初学者要很小心以免造成伤害）
(练习三次)

主要功能：
1.强化腰部及肾脏。
2.消除胃气涨。
3.强化膝盖，脚踝与肩膀。
4.改善阳萎。

Tejasana (Energy Posture)
Lie down, 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) clasp the knees with hands, duration two minutes.
(practise 3 times)

the other practise way is like shoulderstand raise the trunk, using hands support the back, slowly put down the legs and clasp the knees with hands.

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

能量式
如同锄式，仰卧，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），双手抓住膝盖，自然呼吸两分钟。
(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才慢慢把脚放下，再用双手抓膝盖。

主要功能：
1. 增强集中力，平衡感与定力。
2. 强化颈部，脊椎韧带，背部与腰部。
3. 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。
4. 对治疗感冒有帮助。
5. 能舒畅全身和提神。

6.强化与修长腿部。

Scale Posture
1.Sit in lotus posture.
2.Place both hands on either side near by the buttock. Breathing in, raise the body, supporting the weight on the hands.
3.Keep the hands straight and balance body, duration half minutes.
4.Breathing out and release the body.
(practise 4 times)

benefits:
1.strengthens intestines and stomach function.
2.strengthens abdomen and chest muscles.
3.increase the balancing and co-ordination.
4.strengthens fingers, wrist, arms and shoulders muscles.

天秤式

1.以莲花式坐着。

2.两手放在靠近臀部的地面上，一面吸气，一面撑起身体。

3.两手伸直，保持身体平衡，自然呼吸三十秒。

4.慢慢吐气放下身体。

（练习四次）

主要功能：

1.强化肠胃功能。

2.强化腹肌与胸肌。

3.增进平衡感与集中力。

4.强化手指，手腕，手臂与肩膀的力量。

Eka Pada Sarvangasana
1.Lie down on your. 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 togethers, the eyes must be directed at the toes.
3.Bring the right leg downward, toes touch the ground, don't bend the knee, left leg still keep it straight.
4.Duration half minute to one minute in this position, normal breathing. Back to shoulderstand pose, use hand support waist slowly put down body.
(practise 3 rounds)

caution:
1.in the beginning practise this asana very cautiously, may injury neck. If feel tired can rest a while, no need hold more than 30 seconds.
2.adjust you hand to keep the trunk straight and balance.
3.high blood pressure, heart aliment, aged weakness not necessary to practise this pose.

benefits:
similar like shoulderstand and strengthens kidney, legs.
1.improves the whole body circulatory system and prolonged life span.
2.good for throat, neck, thyroid gland and paratyroid glands.
3.improves digestive, treatment for constipation, hormone deficiency, liver and gall.
4.against internal organs drop and digestive organ weak.
5.treatment for insomnia and anxiety.
6.strengthens back muscles, abdomen and waist.

单脚肩立式

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.然后把右脚放下，脚趾着地，膝盖不弯曲，左脚依然在上伸直。

4.保持此式三十秒至一分钟，自然呼吸。回复肩立式，再以双手支撑腰间慢慢把身体放下。

（练习三回合）

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一分钟。

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：

此式的效果如同肩立式，同时还能强化肾脏与双腿。

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。

Baddha Konasana
1.Sit down and extend the legs forwards.
2.Bend the knees, place the feets together.
3.Grasp the legs and toes with both hands, keep the legs close to body.
4.Breath out, place the elbows on the thigh, bend upper body forward until forehead and nose touching the floor.
Normal breathing half a minute.
(practise 4 rounds)

benefits:
1.able to reduce the pain when give birth to baby.
2.adjust the cycle of the menstration and help in normal functioning of ovaries.
3.helps in blood circulation and sciatica.
4.remove the pain of testical, help in normal functioning of bladder, sex gland and kidney.
5.help for people with urinate difficulties.

束角式

1.坐在地板上，两脚向前伸直。

2.弯曲双膝，把两脚的脚掌贴在一起。

3.两手相握抓住双脚脚趾，把双脚拉近身体。

4.呼气，手肘按在大腿上同时向前弯直到额头与鼻尖碰到地板。

自然呼吸三十秒，吸气回复坐姿。

（练习四次）

练此式要注意的事项：

1.双脚要碰地不要翘起。

2.开始时可先练蝴蝶式，双脚柔软了就容易把此式练好。

主要功能：

1.可减轻孕妇分娩时的痛苦。

2.纠正月经周期不规律与帮助卵巢正常发挥功能。
3.帮助血液循环消除坐骨神经痛。

4.消除睾丸疼痛，帮助膀胱，前列腺和双肾正常发挥功能。

5.对有泌尿障碍毛病的人有帮助。