yoga posture 瑜伽姿势 60-69

Yoga72style Studio ready sponser RM1,000 for the person who can doing

72 posture to attend Instructor Course.

If you can do it, don't hesitate to challenging.

瑜伽72式休闲馆准备赞助RM1,000给那些能够完成72式的瑜伽学员，

如果你行，

不要犹豫直接来挑战。

Baka Dhyanasana
1.Squat down on ground, separated your two legs.
2.Tip toes on the ground to lift up the body.
3.Place both the hands on the ground, bend both the elbows and place closely to both the knees.
4.Place your knees at the arm near to your armpit, inhale and bend the body forward. Lift up both the legs from the ground, look into front direction. Breathing normally and hold this position at 30 seconds.
(practise 4 times)

Precaution:
1.students with high blood pressure or hypertension should not perform this posture.
2.do not over strain the wrists and elbows.

benefits:
1.strengthens wrist and arms.
2.increase co-ordination and balancing.
3.help to release the tension.
4.strengthens nerves system.

鹤禅式
1.蹲着，两脚分开。
2.用脚尖着地以便提高身体。
3.双手着地，手肘贴着双脚膝盖处。
4.吸气身体向前移，双脚离地，弯向前方。自然呼吸三十秒。（膝盖靠近腋窝处）

练此式要注意的事项：
1.高血压和脑血栓形成的人不适合练此式。
2.此式在于平衡，非要强劲的手力。
3.初学者可在手的前方放软垫以免失手时弄伤头部。
4.不要勉强以免扭伤手肘。

主要功能：
1.强化手腕与手臂。
2.增加协调感与平衡感。
3.有助放松紧张的心情。
4.强化神经系统。

Kukkutasana (Cock Posture)
1.Sit in lotus posture. Insert the hands and forearms in between the respective lower legs and thighs.
2.Raise the whole body, supporting the weight on the hands. Look forward. Duration half a minute.
(practice 4 times)

benefits:
1.help for the person lack of calcium.
2.strengthens arms, legs nerves and muscles.
3.increase balancing and tones up the chest.

公鸡式
1.以莲花式坐着，把右手插入右大腿与小腿之间，左手插入左大腿与小腿之间。
2.以双手把身体撑起，眼睛注视前方，自然呼吸三十秒。
（练习四次）

练此式要注意的事项：
初学者不强求一定要高举身体以免扭伤手腕，双手不需深入双腿间，微举身体就行。

主要功能：
1.对缺少钙质的人有帮助。
2.强化手脚神经与肌肉。
3.增进平衡感与健美胸部。

Headstand Posture
1.Knee down, buttock sits on the heels, place both hands on the thighs.
2.Fingers is Interlocks, bend down the upper part of the body until the hands touch on the ground.
3.Continue to bend forward till the buttock lift up from the heel, tip of the head touch to the ground and the back of the head touch on the palms.
4.Straighten you legs and support by your toes and head, let the buttock be at the highest point.
5.Walk slowly with yours toes towards and close to your body until the spine is on straightened position.
6.Make sure you are balance, lift up your leg slowly and bend you knees.
7.Slowly lift you legs, body weight is support on the arms and head. Hold for 30seconds.
8.Slowly bend the knees and place the legs on the ground.
9.Make a fist and place on the floor, left hand is over the right hands, place you head on the left fist and rest for 30seconds. This is to make sure blood circulation become on normal position.
(practise 3 times)

caution:
1.beginner practice this asana should very cautiously, avoid injury neck. When you practice this pose can close to the wall.
2.make sure you are on balance position than only lift you legs up.
3.this pose is not suitable for the person who got high blood pressure, heart disease, faint, severe myopia, blood disease and head injured.

benefits:
1.improve brain cells, intelligence, and smart.
2.reduce insomnia and loss of memory.
3.improve pineal gland and pituitary.
4.improve skin colour, rejuvenate eyes, dandruff, face contour and muscles.
5.strengthen the lungs, prevent flu, cough and bad breath.
6.helps on constipation and piles, prevent baldness.

头倒立式
1.跪着，臀部坐在脚跟上，双手放在大腿上。
2.双手手指相握，上半身向前弯直至上臂碰地。
3.臀部离开脚跟，头顶碰地，后脑在手掌间。
4.用脚趾撑直双腿，臀部在最高点。
5.用双脚趾慢走向身体使脊椎接近挺直。
6.身体平衡后缓缓将脚跟离地和弯曲膝盖。
7.缓缓将双脚举起（双脚拼拢），身体的重量落在上臂与头部。保持此式三十秒。
8.慢慢弯曲膝盖，双脚先后着地。
9.双手握拳在地，右拳在下左拳在右拳上，额头放在拳头上休息三十秒，这是为了使全身血液恢复正常的循环。
（练习四次）

 
练此式要注意的事项：
1.初学者练此式要小心以免受伤，可靠向墙壁练此式。
2.要确保身体平衡以后才慢慢伸直双脚，以免向后倾倒。
3.高血压，心脏病，昏眩，严重近视，血液循环有问题和头部受过创伤者不宜练此式。
4.不要急着恢复站姿，先把额头放在拳头上稍作休息，以免血液还没顺畅造成头昏脑涨。

主要功能：
1.增进脑细胞活力，智力与机敏能力。
2.消除失眠与记忆力衰退。
3.强化松果腺与脑下腺。
4.改善肤色，使双眼，头皮，面颜组织和肌肉充满活力。
5.强化肺部，预防感冒，咳嗽和口臭。
6.消除便秘，改善痔疮痛和防止脱发。

Bhekasana
1.Lie in a prone position,place both hands beside the body,palms face upward.
2.Breath out,bend knees let heels near to the buttock.
3.Grasp the ankle with both hands,raise the head and upper trunk.
4.Slowly move the palms to the toes and push down the toes and soles,raise the upper trunk and let the arm straight.
(practise 3 times)

benefits:
1.strengthens ankles and knees.
2.reduce the pain that suffer from spur at the heel.
3.reduce the knee pain that suffer from the gout and rheumatism.
4.strengthens digestive organs.

蛙式Ⅱ
1.俯卧，双臂放在身体两侧，手背向下。
2.呼气，弯曲小腿使脚根靠向臀部。
3.双手个别抓住双脚脚踝，抬起头和上半身。
4.慢慢把手掌移向脚趾，然后把脚趾与脚掌往下压，使上半身举起，手臂垂直。自然呼吸三十秒。
(练习三次)

主要功能：
1.强化脚踝，膝盖。
2.减少脚根骨刺造成的疼痛。
3.减轻痛风和风湿病造成的膝盖痛。
4.强化腹部内的器官。

Hanumanasana
1.Knee down, palms placed on the floor (a bit front of you knees).
2.Bend the right leg and let the sole flat on the floor, the left leg moves backward.
3.Press the hands on the floor to support your body weight and balancing, right leg is straight at front and left leg straight on the back.
4.Palms closed together and your hand is near to ears,hold this position for 30seconds.
5.Repeat the same action with another legs.
(practise 4 times)

benefits:
1.helps on sciatica and foot disease.
2.alleviate child birth pain.
3.strengthens shoulders, back and legs.

神猴哈努曼式
1.跪着，两个手掌放在膝盖稍前的地上。
2.弯曲右脚使脚掌平放在地，左脚慢移向后方。
3.双手按地支撑身体的平衡与重量，右脚向前伸直，左脚向后伸直。
4.双手合掌向上伸直，手臂碰到耳朵。身体挺直，自然呼吸三十秒。
5.恢复跪姿，换脚练习。
(练习四次)

练此式要注意的事项：
身体直与向前不弯向侧面。

主要功能：
1.对坐骨神经痛与其它腿部疾病有疗效。
2.减轻孕妇生产疼痛。
3.强化肩膀，背部与双腿。

Granthimuktasana (Knot-Loosening Posture)
1.Stand erect, hold your left ankle with your right hand and touch the left big toe to your right nostril.
2.Raise the left hand straight upwards, normal breath eight seconds. Return to stand position, in the same way,touch the right big toe to the left nostril.
(practise 4 rounds)

precaution:
1.keep the body and knees straight.
2.eyes look to front and focus on one point, this is to balancing.

benefits:
1.good for lean and thin people.
2.activates and harmonizes glands.
3.increase energy for whole body.
4.help to improve the minor numbness (at face, ears and nose etc...)

松结式
1.站直，用右手握住左脚踝，把脚往上举，左脚大姆趾要碰到右鼻孔。
2.左手往上伸直，自然呼吸八秒。回复站姿换脚练习。
(练习四回合)

练此式要注意的事项：
1.身体要直不弯背，站立的脚膝盖也不弯曲。
2.眼睛可注视前方一点，以助保持平衡。

主要功能：
1.对瘦弱的人有帮助。
2.强化腺体分泌。
3.提升能量，令全身能量平均循环。
4.有助改善轻微神经麻痹(颜面，耳，鼻等)

Rajakapotasana (Pigeon Posture)
1.Lie down, palms beside the chest.
2.Supporting the weight on the palms, raise the head and upper trunk.
3.Raise the lower legs, supporting the waist on hands, legs and pelvis area.
4.Bend the head, neck and backbone backward, head must touch the sole,(contract buttock) ,breathing normal half a minute.
5.Put down the legs and knee down, place the head on floor, keep the arms close to ears, palms touching the floor, rest for a while.
(practise 3 times)

precaution:
Bend as much as you can,don't over your limit, prevent from injured. If you can done bow pose, camel pose and wheel pose properly than it easy to do this pose.

benefits:
1.strengthens spine, neck and shoulder muscles.
2.helps in balancing the thyroid glands, adrenal glands and gonads glands.
3.helps on uninary difficulties and control sexual desire.
4.strengthens organs in stomach area.

鸽王式
1.俯卧，手掌放在地上，胸部的两侧。
2.伸直双手，抬起头与上半身。
3.举起小腿，全身的重量落在双手，双脚和髋骨区域。
4.把头部，颈部与背部向后弯直至头部碰到双脚，收缩臀部，自然呼吸三十秒。
5.放下双脚，跪着，头部碰地，手臂贴着耳朵，手掌碰地休息一会，才继续下一回合。
(练习三次)

练此式要注意的事项：
此式是高难度的姿势，要先练好弓式，骆驼式，轮式或后弯的姿势才能做到此式，初学者不要勉强以免扭伤。

主要功能：
1.强化脊椎，颈部与肩膀肌肉。
2.对甲状腺，肾上腺和生殖器有助益。
3.对泌尿功能失调有帮助，还能控制性欲。
4.强化腹部肌肉。

Urdhva Cakrasana
1.Standing, legs apart about 1 feet.
2.Both hands places at the waist, push your lower waist forward.
3.Inhale, bend backward the upper body and place the hands on the floor.
4.Slightly move the legs forward and keep the knees straight. Breathing normal and hold this position for 20seconds.

got 2 way back to the standing position:
1.move the legs backward and use the stomach muscle to raise up the body.
or
2.move the legs backward, bending the elbow and slowly rest the head, neck and body on the floor than stand up.

caution:
1.This is advance pose, please get a permission from teacher before you try this pose.

benefits:
1.strengthens spine, legs, arms, chest, stomach and neck.
2.increase blood circulation and vigour.
3.good as well on glands and pelvis.

上轮式
1.站立，两脚分开大约一尺的距离。
2.双手叉腰，把骨盆区域推向前方。
3.呼气，上身向后弯，当感觉身体的重量落在腿部时，举起双手缓慢着地。
4.两脚稍微移向前方使双脚伸直，膝盖不弯曲。自然呼吸二十秒。

有两种恢复站姿的方法：
1.首先双脚向后退使它靠向双手的方向，然后以腰力把身体抬起。
或者
2.双脚向后退使它靠向双手的方向，弯曲手肘，轻放头部，颈部与背部，身体完全着地以后才站立。

练此式要注意的事项：
1.此式难度甚高，只有在得到老师的应许与详细的教导之后才可尝试。

主要功能：
1.伸展脊椎，脚，手，胸，腹，颈等（全身得以舒展）。
2.促进血液循环，增进活力。
3.强化腺体和骨盆。

Dvisamakonasana (Double Right-Angle Posture)
1.Bend the knees like sitting at the chair.
2.Extend the right leg forward, parallel to the ground and raise the left arm upwards.
3.Hold the waist with the right hand. Normal breathing eight seconds. A similar process on the other side .
(practise 4 rounds)

benefits:
1.strengthens ankles, knees joint and waist.
2.increase the energy and improve mind power.
3.improve weakness body and blood circulation.

双直角式
1.弯曲膝盖如同坐在椅子。
2.右脚往前伸直，左手往上举。
3.右手叉腰，自然呼吸八秒。恢复站姿换另一只脚重复以上步骤。
（练习四回合）

练此式要注意的事项：
往前伸的脚要直，身体也尽量直。

主要功能：
1.强化脚踝，膝盖关节及腰部。
2.有助提升能量与智力。
3.改善虚弱的身体与帮助血液循环。

Vrschikasana (Scorpion Posture)
1.Knee down, buttock sits on top of the heels, place both hands on top of the tigh.
2.Interlock all fingers, bends down the upper part of the body until the arm touch to ground.
3.Continue to bend forward till the buttock lift up from the heel, tip of the head touch to the ground and the back of the brain touch on the palm.
4.Straighten both the legs by your toes, let the buttock be at the highest point.
5.Walk slowly with your toes towards your body and let the spine almost be straighten.
6.After balancing your body, lift up your leg slowly and bend your knee.
7.Slowly straighten both the legs and close them tight, let the body weight be placed it at the arm and head.
8.After the balancing, bend the back and the knees slowly.
9.Release both the hands that touch on the head, place the hands on the floor, the tigh and calves bend to be 90degree.
10.Lift up the head, adjust the upper arm and let them straight downward to the floor. Breath normally for 30second.
(preactise 3 times)

precaution:
The students who got high blood pressure, heart ailment, headache, blood circulation problem or during menstruation should not perform this posture.

benefits:
1.increase the brain cells energy, intelligent and agility.
2.strengthens pineal gland, pituitary glands and nervous.
3.helps on sexual disorders and piles.
4.strengthens spine, arms shoulder, chest, back muscles and the lungs.
5. prevent flu, cough and bad breath.

蝎子式
1.跪着，臀部坐在脚跟上，双手放在大腿上。
2.两手手指相握，上半身向前弯直至上臂碰地。
3.继续向前弯臀部离开脚跟，头部碰地（后脑碰触交握的手掌）。
4.用脚趾撑直双腿，臀部在最高点。
5.慢慢走向前使脊椎接近挺直。
6.身体平衡后双脚缓缓离地弯曲膝盖。
7.双脚靠拢伸直，身体的重量落在上臂与头部。
8.平衡后缓缓弯曲背部与膝盖。
9.交握的手掌缓缓向左右两旁移开，此时手掌是平放在地，大腿与小腿形成大约90度的弯度。
10.头抬高，调整上臂使之垂直于地。自然呼吸三十秒。
（练习三次）

练此式要注意的事项：
1.只有能完成其它倒立式的人才适合尝试此式。

2.心脏病，血压高，昏眩，脑血疾病者不适合锻炼此式。

主要功能：
1.增加脑细胞活力，智力与机敏能力。
2.强化松果体腺与脑下腺。
3.强化神经与纠正腺体功能失调。
4.对性功能失调与痔疮有帮助。
5.强化脊椎，手臂，肩膀，胸膛，背部肌肉群和肺部。
6.预防感冒，咳嗽和口臭。