yoga pose 瑜伽姿势 57-59

Ardhashivasana (Half 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, the legs are extended upwards.

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

(practise 4 rounds)

benefits:

1.strengthens neck, spine, back, waist.

2.help for fat, indigestion, appetite loss, constipation, menstrual disorders, liver and who weak in spleen.

3.treatment for cold.

4.able to relax the entire body and refresh.

5.remove bellyfat.

6.control and balance glands secrete.

半意识式

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，小腿往上伸直。

4.双手手指相握，伸直砰地。自然呼吸三十秒。

（练习四次）

（此式与意识式不同的地方是小腿不砰地，而且只练习三十秒）

主要功能：

1.强化颈部，脊椎，背部，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.对治疗感冒有帮助。

4.能舒畅全身和提神。

5.消除腹部赘肉。

6.控制与平衡腺体。

Upavistha Konasana
1.Sit down and extend the legs forwards, both legs a part at far position.

2.Grip the big toes with thumb and index finger.

3.Let the back straight, breath out, bend body forward until forehead and nose contact with the floor.

4.Raise neck let chin touch with the floor than grasp the ankles or sole with both hand, chest should place on the floor. Normal breathing eight seconds.

5.Breath in, place the palms on the floor than raise the upper trunk.

6.Turn the upper body to left side, breath out on the same time bend upper body until the forehead and nose touch the left leg, both hand grasp the left sole. Normal breathing eight seconds.

7.Breathing in, raise body, turn to right side, breath out and bend upper body until the forehead and nose touch the right leg, both hand grasp the right sole. Normal breathing eight seconds. Resume sitting position.

(practise 4 times)

benefits:

1.help in blood circulation at the pelvis area.

2.reduce sciatica and hernia.

3.help in normal functioning of ovary and adjust the cycle of the menstration.

4.streching legs and spine.

坐角式

1.坐着，两脚向前伸直，然后张开双脚。

2.用两手的大拇指和食指抓住双脚脚趾头。

3.伸直背部，呼气向前弯曲直至额头与鼻尖砰地。

4.翘起颈项使下巴砰地，双手抓住脚踝或脚底，胸膛平躺在地。自然呼吸八秒。

5.吸气双掌按地撑起上半身。

6.上半身向左转，呼气弯曲身体让额头与鼻尖碰到左脚，双手抓住左脚底。自然呼吸八秒。

7.吸气抬起身体，转向右边，以同样方式练习八秒。回复原来的坐姿。

（练习四次）

练此式要注意的事项：

1.张开的双脚膝盖不弯曲。

2.身体往前砰地时，背部尽量挺直不拱起。

主要功能：

1.帮助盆骨区域血液循环。

2.减轻坐骨神经痛与疝气。

3.使卵巢功能正常化，月经规律化。

4.伸展腿与脊椎。

Mandukasana (Frog Posture)

1.Sit in lotus posture.

2.Placing the arms beside the knees and under the legs, clasp the hands with your palms on the ground.

3.Then raise the body, resting it on the palms and skip forward three times and then backward three times.

(practise 4 rounds)

benefits:

1.can live without food for several days.

2.helps in body pain and general weakness.

3.help on high pressure.

4.improve energy.

蛙式

1.以莲花式坐着。

2.把两手臂放在脚下，双手手指交叉握，手掌着地。

3.用手掌把身体撑起，往前跳跃三次，再往后跳跃三次。

（练习三回合）

练此式要注意的事项：

1.初学者不需急着跳跃，先试着把身体撑起，以免扭伤手腕。

2.每跳一次臀部着地以后才继续第二次跳跃，非用双手撑地连续跳。

主要功能：

1.可使人多日不需进食。
2.对身体疼痛或虚弱者有帮助。

3.对压力大者有帮助。

4.提升能量。