yoga pose 瑜伽姿势 49-53

Prasarita Padottanasana
1.Standing, breath in, grasp the waist on each side with the hands, both legs a part.
2.Breathing out, bend the trunk forward, place both hands on the floor.
3.Breathing in keep the back straight, raise head upwards.
4.Breathing out, bend elbows until the head places on the floor.
5.Put the arms behind the back and bring the palms together, normal breathing half a minute.
6.Put back both hands on the floor, leave the head on floor.
7.Extend back straight, raise head upward grasp the waist on each side with the hands and slowly get up to standing position.
(practise 4 times)

caution:
1.try to a part both legs fars, this may easy places head on the floor.
2.head, legs and palms is place on the same line.
3.slowly get up this may not dizzy.

benefits:
1.helps in blood circulation at the upper trunk and head.
2.strengthens pelvis area and legs.
3.improves digestive, helps on constipation, hormone deficiency, liver and gas.
4.treatment for insomnia, nervous and anxiety.

喇叭狗式

1.站着，吸气，两手叉腰，两脚大开。

2.呼气，弯曲上半身直至手掌放在地面上。

3.吸气将背部挺直，抬起头。

4.呼气，弯曲双肘，把头顶放在地上。

5.两手在背部合掌，自然呼吸三十秒。

6.双手放回地面，头离地面。

7.背部挺直，头抬起，双手叉腰上身举起回复原来站姿。

（练习四次）

练此式要注意的事项：

1.双脚张开的距离远，头顶就容易碰地。

2.头，双脚，双掌在地上时是平放如同一条直线。

3.回复原姿势时，身体缓缓抬起以免头昏脑胀。

主要功能：

1.促进上半身与头部血液循环。

2.伸展骨盆部位与双脚。

3.对消化不良，便秘，内分泌失调，肝胆都有助益。

4.治疗失眠，紧张和焦虑。

Simple Pigeon Posture
1.Sit down bend left leg to left side, right foot touches the inner left thigh.
2.Use your hand to bend your left calve upwards, place the left tip of toes at the inner side of left elbow. Right hand place behind the head, lock up fingers of both hands. Breath normally for 30seconds.
(practise 4 rounds)

benefits:
1.strengthens elbows and shoulders, reduce shoulders pain.
2.treatment to menstruation problem.
3.strengthens, flexible legs and knees.
4.removes bellyfat and tones up the buttock.

简单鸽式

1.坐着左脚往左伸，右脚置于左大腿靠近鼠蹊的位置。

2.用手把左小腿往上弯曲，左脚尖放在左手肘内侧，右手伸向头后，两手手指相扣。自然呼吸三十秒。

（练习四回合）

练此式要注意的事项：

身体保持挺直。

主要功能：

1.增强手肘及肩膀的伸展度，去除肩膀酸痛。

2.治疗生理痛及月事不顺。

3.伸展腿部与膝盖的弯曲度。

4.去除腹部与臀部赘肉。

Balance Posture 11
1.Standing, bend the left knee, grip the left ankle with left hands.(heel touches the buttock)
2.Raise the right hands, place the legs together, look towards the front.
3.Bend upper trunk forwards, in the same time raise left leg backwards until right hand, trunk and the left leg are parallel to the floor. Normal breathing half a minute.
(practise 4 rounds)

benefits:
1.balances body and spirit.
2.strengthens all nerves.
3.strengthens legs, arms and spine.
4.strengthens stomach organs.

壮美式

1.站直，弯曲左脚，用左手抓住左脚靠近脚踝处使脚跟碰触臀部。

2.右手往上举，双脚靠拢往前看。

3.上半身向前弯，同时左脚也往上抬，使右手，身体和左脚形成直线。自然呼吸三十秒后换脚练习。

主要功能：

1.平衡身心灵。

2.强化所有神经。

3.强化双腿，手臂与脊椎。

4.强化腹部器官。

Baddha Padmasana (Bound Lotus Posture)
1.Sit in lotus posture.
2.Direct the right hand backwards from the right side and grasp the right big toe.
3.Direct the left hand backwards and grasp the left big toe, keep the back straight. Duration half a minute.
(practise 4 times)

benefits:
1.straightens waist and spine.
2.helps in controlling sense and able to concentrate, it also controls glands.
3.leads our energy to be the finest.
4.strengthens arms.

锁莲式

1.以莲花式做好。

2.右手从后伸去抓住右脚大拇趾。

3.左手从后伸去抓住左脚大拇趾，背部挺直，自然呼吸三十秒。

（练习四次）

练此式要注意的事项：

腰与背部要挺向前才能双手抓到脚趾。

主要功能：

1.帮助腰部及背部挺直。

2.帮助感官回收与集中，控制腺体。

3.引导能量导向精细。

4.强化双手。

Parighasana (Cross Bar Posture)
1.Knee down, legs place together.
2.Move your right leg to your right, toes facing right, the right leg will be the same line as the left knee.
3.Move your arm straight up from both left and right side.
4.Exhale and bend your body and the right arm to your right, right palm face up and place it on top of the right sole. Your right ear close to your right arm.
5.Left arm bend to right, let both palm close up. the head will be in between your both arms. Breath normally for 30seconds.
(practise 4 rounds)

caution:
the trunk is bend to left and right not forward.

benefits:
1.soften back and both side of the body.
2.strengthens spine gland, stomach and organs.
3.remove bellyfat and improves skin of the waist area.

门闩式

1.跪在地上，双脚靠拢。

2.把右脚伸向右方，脚踝向右，右脚与左膝在同一线上。

3.将手臂向左右两侧伸直。

4.呼气将身体和右臂弯向右，右手掌心向上放在右脚掌上。右耳贴住友手臂。
5.左手臂在头部上方伸直弯向右，使双手掌合十。头是在两臂之间。自然呼吸三十秒。

（练习四次）

练此式要注意的事项：

1.伸直的脚要直，膝盖不要弯曲。

2.身体是弯左和右，不是弯向前。

主要功能：

1.柔软背部与左右两侧。

2.强化脊椎神经，腹部和器官。

3.消除腰部脂肪及对腰腹区域皮肤有益。