Day 10 of #CrazySexyYoga with the #yogabums is One-Legged Intense Stretch Pose 1 | #EkaPadaUttanasana • Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position. • If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward. • With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades. • Don’t roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso. • (From yogajournal.com)
Continue moving finger tips back and then lift and squeeze one leg. Hold for 30 seconds to 1 min each side. • Check in with @yogashalameag tonight for Day 11. • FOLLOW & TAG all hosts to show us some love: ➵@gordonogden ➵@yogashalameag ➵@ania_75 ➵@bohemian_heart ➵@getfityogagirl ➵@alissayoga ➵@yoga_ky ➵@thegivingmom ➵@kateswarm
妹妹很厉害,三个月就能做这么高难的动作了。女儿也厉害,好可爱!
谢谢!我会再接再厉。
mm赞一个!三个月就可以倒立而且hip看起来无比开,hamms也是顺顺哒..... mm肯定之前就超好耶,瑜伽动作做起来都有舞蹈的感觉了!
我比较多是练习vinyasa但是什么basic啊也有练。
☆ 发自 iPhone 华人一网 1.11.06
才看到小朋友!好甜蜜!
神马妈妈和小朋友一起yoga真是蜜化了~
☆ 发自 iPhone 华人一网 1.11.06
太赞了!!!
练习三个月就有这么好的form真是不简单!
小朋友更是做得有模有样,真是得到妈妈的好遗传呢!
谢谢老师夸奖!以后要和你多学习。
谢谢!小朋友真的是太柔软了。
谢谢MM,Ashtanga的练习可以在短时间内变得非常有力量,MM有机会也可以试试。很多姿势都是对抗地心引力的。像huaren.using back/huaren.using through. 我还只是刚进门,但是真得非常喜欢。
想再练练说不定可以重点练ashtanga, 每天在ins被kino和beachyogagirl感染哈哈哈~
Instagram yoga challenge,我跟着做了第十天,一共一个月。很好玩,但是所有动作之前务必要热身!我都是热身一个小时以上才into这些poses. 大家也可以一起试试。每天都有详细的过程教你怎么做。
Day 10 of #CrazySexyYoga with the #yogabums is One-Legged Intense Stretch Pose 1 | #EkaPadaUttanasana •
Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
•
If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
•
With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
•
Don’t roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.
•
(From yogajournal.com)
Continue moving finger tips back and then lift and squeeze one leg. Hold for 30 seconds to 1 min each side.
•
Check in with @yogashalameag tonight for Day 11. •
FOLLOW & TAG all hosts to show us some love: ➵@gordonogden
➵@yogashalameag ➵@ania_75
➵@bohemian_heart ➵@getfityogagirl ➵@alissayoga ➵@yoga_ky ➵@thegivingmom ➵@kateswarm
FOLLOW & TAG our amazing sponsors: ➵@werkshop ( #Tutbutt )
➵@jeannevergerjewelry
想问问楼主mm有没有比较好的瑜伽dvd推荐,产后的更好。看看图书馆能不能借到。三娃妈,实在没时间去上课。
多谢多谢。
Vinyasa Yoga, Bikram Yoga, Ashtanga Yoga 这几种哪个适合初学者?
我去年去了几个月Bikram yoga 很喜欢, 但又有温度太高的担心, 不知道是不是应该练Vinyasa Yoga或者Ashtanga Yoga。
喜欢vinyasa原因是做起来感觉身体系流来流去,爽,很舒服。
bikram如果你自己身体受得了没有问题就不用担心,我之前见过好些人都是一个礼拜做好几次的。
初学者的话哪个都行,但是有一点每个动作一定要做对,一个个练习,要不然如果一直错的很容易伤着而且难纠正。
[quote]Q:怎样避免瑜伽练习中手腕受伤?
手腕是人体比较脆弱的部位,所有的手指屈肌肌腱都通过腕关节,而我们在瑜伽练习中又有很多需要手腕承重的体式,从最基本的downward facing dog,到各种倒立、arm balance体式……为了避免引起损伤,就需要掌握正确的form,懂得如何将手腕承受的力量分散。
1、手掌、手指如何用力
首先,整个手掌贴地,十指有力张开;检查手腕不要向外或向内偏转,中指和垫子的前端边线垂直;按照图示标明调整各个部位的力量分布。
[attachimg]3610045[/attachimg]
十指都要贴地,指根、指尖用力压地,注意指关节也是贴地的,不要弯起来。中指朝前,食指和拇指向内侧压,让虎口部位在整个过程中保持紧贴地面。同时,想象掌心部位有个力量向上提起,这只是提供一个手掌心用力的方向,但实际并不会导致掌心拱起。
如果手腕比较敏感,可以在练习时把瑜伽垫前端折叠起来(不需要折太厚,只要垫起一定高度即可),垫在手掌根部,有意识地把重量分布到手掌前端和手指,避免全部压在手腕关节处。
虎口下压这样的用力方式和我们平时使用虎口的习惯不同,开始会比较不适应,这只有靠多练习。大家在伏案工作的休息间隙,可以双手撑在桌面,像图示那样用力。专注于虎口部位牢牢贴地,你会感受到虎口处用力下压时,上臂的二头肌自然会用力,同时带动后肩运动。这其实会给你一个提示,可以通过手臂和肩部的用力来分散手腕的压力。
2、通过正确的手臂、上身alignment来分散压在手腕上的重量
以下犬式为例,当你正确地engage arms、upperback的时候,你会立刻感觉到手腕上的压力减轻,手掌不是往前滑,而是有力量把它往后拉。
[attachimg]3610046[/attachimg]
双臂分开同肩宽,上臂用力贴近双耳,微微向外rotate肩膀和上臂,让二头肌朝向天花板,三头肌朝向地面。
肩胛骨朝两个方向用力,一边朝臀部的方向移动,另一边想象有人用手把整个后肩向两侧抚平舒展开。
练习如何协调手臂肩膀用力,很有效的一个方法是面对墙站立,距离和你的整条手臂同长,双手分开同肩宽,像图一那样用力撑在墙上,旋转肩膀,观察上臂二头肌、三头肌的位置变化,手臂用力向身体两侧夹紧,同时把肩胛骨向下拉,肩膀下沉。这样练习时,你会感觉到整个upperbody、手臂、包括腋下腰测的肌肉都在用力。这样的用力方式不单单只是在下犬式里用到,在做所有的倒立体式时,这几个部位也是这样engage的。
3、Engage your core!
还是以下犬式为例。比较典型的misalignment就是腹部松懈,腰部向下塌,整个重量完全靠手腕和上臂来支撑,这样手腕承受的压力自然会增加。
[attachimg]3610044[/attachimg]
我们所说的core,不单单只是身体的前部,还有背部,是整个躯干。Engage your core简单说就是,收紧肋骨,始终保持腹部内收(想象有力量把你的肚脐拉向脊柱),臀部不要向后撅tilt,拉伸脊柱。
[color=#999999]cutebutt 发表于 8/18/2015 9:38:57 PM [/color][url=http://forums.huaren.us/showtopic.aspx?topicid=1874513&postid=68803912#68803912][img]http://forums.huaren.us/images/common/back.gif[/img][/url][/quote]
adriene 妹子太话痨,有时候受不了
经前经期 “不要做头部低于骨盆的动作“ 这条有没有具体科学依据呢?
对于手掌如何支撑我还是没有理解到位,我的瑜伽垫是6mm,已经属于偏厚型了,可是手腕还是很痛,有可能也是长期伏案打字的原因。
顺带问一下liforme 这个土豪垫真的很好吗?看了价格好吓人~~我已经看了lz写关于的review,但是对于圆角垫子情有独钟...所以问问。