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【○隻字片羽○雪泥鴻爪○】



○○○○○○○○○○○○○○○○○○

既然有緣到此一訪，
何妨放鬆一下妳(你)的心緒，
歇一歇妳(你)的腳步，
讓我陪妳(你)喝一杯香醇的咖啡吧！

這裡是一個完全開放的交心空間，
躺在綠意漾然的草原上，望著晴空的藍天，
白雲和微風嬉鬧著，無拘無束的赤著腳，
可以輕輕鬆鬆的道出心中情。

天馬行空的釋放著胸懷，緊緊擁抱著彼此的情緒。
共同分享著彼此悲歡離合的酸甜苦辣。
互相激勵，互相撫慰，互相提攜，
一齊向前邁進。

也因為有妳(你)的來訪，我們認識了。
請讓我能擁有機會回拜於妳(你)空間的機會。
謝謝妳(你)！

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2017年3月29日 星期三

20-Minute Sequence To Keep You Young In Body + Mind


http://www.yogajournal.com/slideshow/20-minute-sequence-keep-young-mind-body/

20-Minute Sequence To Keep You Young In Body + Mind

BY SRI DHARMA MITTRA  |  

In order to stay agile as you age, make forward bends, backbends, and twists a regular part of your practice. Start here.

Practice Tips

Begin and end by chanting Om, and keep the sound of it going mentally with each pose. Warm up your spine by moving it forward, backward, sideways, and into twists, synching up your breath with the movement. With the sequence, modify until your body feels ready for deep backbends. Practice slides 2–9 twice, switching legs for the second round.
  • Mountain Pose to Wide-Legged Raised-Arm Mountain Pose

    Mountain Pose to Wide-Legged Raised-Arm Mountain Pose

    Tadasana to Hasta Prasarita Tadasana
    1 minute, 8–10 breaths
    Build heat with jumping jacks. Start in Mountain Pose, with your arms by your sides and your palms resting against the outsides of your legs. Inhale to swing the arms up and clap the palms overhead while jumping the feet out wide. Exhale to move back to Mountain Pose. Continue, breathing exclusively through the nose.
  • Tadasana, variation

    Tadasana, variation

    Mountain Pose, variation
    30 seconds, 4–5 breaths, each time
    From Mountain Pose, interlace your fingers 
behind your back. Squeeze your buttocks, shoulder blades, and forearms together. Push your pelvis and hands away from each other and bring your chin toward your chest. Gaze up while holding the pose and try to let the breath find its own natural rhythm. Inhale to come back to Tadasana, but 
keep your fingers interlaced.
  • Toppling Tree Pose

    Toppling Tree Pose

    Pattan Vrksasana
    30 seconds, 4–5 breaths, each side
    Bend forward until your belly touches your left thigh. Try to maintain a backbend. Then slowly 
raise your right leg, both arms, and your head. Point your right toes, gaze at the ground about 
four feet ahead of the left toes, and concentrate 
on finding stillness.
  • Monkey Pose, variation

    Monkey Pose, variation

    Kapyasana, variation
    30 seconds, 4–5 breaths, each side.
    From Toppling Tree Pose, bend your left knee and gently lower your right foot and knee to the floor, coming into a Low Lunge. Exhale to release your hands. Reach your left arm out to the side then bend your elbow until your left hand is between your shoulder blades, with the palm facing out. Raise your right arm overhead and bend the elbow. Reach down and hook the left fingers with the right, pressing the back of the head against the right arm. Stay still, gaze up, and stretch.
  • Revolved Side Angle Pose, variation

    Revolved Side Angle Pose, variation

    Parivrtta Parsvakonasana, variation
    1 minute, 8–10 breaths, each side
    Release your arms and bring them parallel to the ground. Shift your hips back and move your left foot in so your left shin, left thigh, right thigh, and the floor create a square. Place your right upper arm against the outer left thigh. Push your palms together and twist from the base of the spine through the crown of the head. Turn your face up and stay still. Exhale to release the twist. If ending here, return to Mountain Pose after the first round.
  • Lizard Pose

    Lizard Pose

    Utthan Pristhasana
    1 minute, 8–10 breaths, each side
    After you unwind from Revolved Side Angle Pose, variation, move your left foot forward, keeping your lower left leg perpendicular to the floor. Bring your elbows and forearms to the floor on the inside of your left foot and let the left thigh relax. If you are more flexible, you can take your elbows wider and work to bring your chest and chin to the ground. The top of your right thigh should face the ground throughout. Gaze forward while you hold the pose.
  • Upward-Facing Dog Pose

    Upward-Facing Dog Pose

    Urdhva Mukha Svanasana 
    30 seconds, 4–5 breaths, each time
    Tuck your right toes under and move your left foot back into Chaturanga Dandasana (Four-Limbed Staff Pose). Then lead with your head, pressing your hands into the ground, as you backbend into Upward-Facing Dog. You can be on your toes or 
the tops of your feet. Your thighs should be close to the floor, but your legs shouldn’t touch it. Bring your gaze straight ahead or back to incorporate the upper spine into the backbend. Avoid crunching 
the lower back.
  • Downward-Facing Dog Pose

    Downward-Facing Dog Pose

    Adho Mukha Svanasana
    30 seconds, 4–5 breaths, each time
    On an exhalation, take your hips up and move the top of your head near or onto the floor. Your feet should be 3–5 inches apart, with the heels down. Keep pushing your shoulder region down toward the ground. (In many schools of yoga, Downward-Facing Dog is used mainly to stretch and open the hamstrings. In Dharma Yoga, it is used mainly to open the chest and shoulders, and to prepare the arms to move back for advanced poses like Eka Pada Rajakapotasana [One-Legged King Pigeon Pose].)
  • Standing Forward Bend

    Standing Forward Bend

    Uttanasana
    30 seconds, 4–5 breaths, each time
    Bring your gaze between your hands. Exhale to jump or step your feet between your hands. Remain here with your chest and thighs together. You can bend your knees to find this connection. If possible, press your forehead gently against your shins to feel a stretch along the length of the spine. After holding, bring the palms together and raise your torso and arms all the way to vertical and then into a standing backbend. Inhale and return to a vertical position, bringing the arms down to your sides in Mountain Pose.
  • Rabbit Pose

    Rabbit Pose

    30 seconds, 4–5 breaths, each time
    Kneel, tuck your toes under, and bring your hands to your lower back. Arch your back and use your right hand to grab your right ankle, and then the left hand to grab your left ankle. Lift your chest and push your arms toward each other. Drop your head back. Stay absolutely still. After holding, straighten up a little and bring your right and then left hand to your lower back. Place the tops of your feet on the ground, sit back on the heels, and bow forward until your forehead rests on the ground in Balasana (Child’s Pose).
  • Plow Pose

    Plow Pose

    Halasana
    3 minutes, 24–30 breaths
    Sit up, turn around, and shift your hips over to one side. Swing your legs forward and lie on your back. Stretch your arms on the ground, alongside your head, with your palms facing up. In one long, fluid motion, raise your legs together off the floor, and then your back, until your toes or the tops of your feet rest on the floor beyond your head and arms. Rest in the pose and concentrate on the space between your eyebrows. After holding, bring your arms back alongside your hips, with the palms facing down. Raise your legs up and slowly roll out, returning the back and legs to the ground.
    End here with 4 minutes in Savasana
    OR, HAVE 10 MORE MINUTES? EXTEND YOUR SEQUENCE WITH THE NEXT 5 POSES

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