yoga pose 瑜伽姿势 54-56

Shivasana (Shiva Posture)

1.Lie down, place both hand beside the thighs, palms downwards.

2.Raise the legs over the head, let the toes of both feet touch the ground.

3.Bend the knees until they come close to the ears.

4.Interlock the fingers firmly and keep the hands in contact with the ground. Duration half a minute to five minutes.

(practise 3 times)

caution:

1.hands and legs place on ground.

2.for the beginning no need do five minutes, just do how long you can.

benefits:
1.strengthens neck, spine, back and waist.

2.helps to remove belly fat, indigestion, appetite loss, constipation, menstrual disorders, liver and who are weak in spleen.

3.treatment for cold.

4.able to relax the entire body and refresh.

意识式

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。

3.弯曲膝盖直至碰到耳朵。

4.双手手指相握，伸直碰地。自然呼吸，时间最长可达五分钟。

（练习三次）

练此式要注意的事项：

1.双手与双脚都要碰地。

2.初学者不强求做足五分钟，时间可慢慢加强。

主要功能：

1.强化颈部，脊椎，背部和腰部。

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.能舒畅全身和提神。

4.消除腹部赘肉。

Heron Posture

1.Sit down and extend the legs forward, back part of the body must straight.

2.Breathing in, raise the right legs, grasp the right ankle with both hands, let the leg touches the face, hold breathing eight seconds.

3.Breathing out, back to sit position, repeats with anothe leg.

(practise 4 rounds)

caution:

keep the back and legs straight.

benefits:

1.strengthens back part of the body and spine.

2.strengthens and tones up the legs.

鹭鸶式

1.坐着两脚伸直，背部挺直。

2.吸气，提起右脚，用双手抓住右脚踝，把右脚拉向身体，使它碰到脸部，停息八秒。

3.吐气，慢慢放松右脚与松手，恢复坐姿。换腿练习。

（练习四回合）

练此式要注意的事项：

1.腿与膝盖都要伸直。

2.背部要挺直，不是弯腰用脸去碰脚。

主要功能：

1.伸展背部与脊椎。

2.强化腿部，拉伸脚筋，可使腿部修长。

Crown Posture

1.Knee down, both hands touch the floor, place the elbows between the thighs and calfs.

2.Breathing in, bend body forwards, raise the legs and look forward. Hold breathing eight seconds or normal breathing half a minute.

(practise 4 times)

caution:

1.does't a part the palms too far.

2.both leg a part (more than shoulders a bit).

3.who are beginning should be careful, avoid from wrist injured.

benefits:

1.strengthens wrist, arms and shoulders.

2.increase the balancing and co-ordination.

3.improve stomach, waist and chest muscles.

乌鸦式

1.蹲着，把手肘置于大腿与小腿之间，双手掌碰地。

2.吸气，身体伏向前，双腿离地，头部稍微向前看，停息八秒或自然呼吸三十秒。

（练习四次）

练此式要注意的事项：

1.两手掌间的距离不要太远。

2.双脚间的距离比肩膀宽些，但也不需过度宽。

3.初学者要小心以免扭伤手腕。

主要功能：

1.强化手腕，手臂及肩膀。

2.增强平衡感，定力与集中力。

3.增强腹肌，腰力和健胸。