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【○隻字片羽○雪泥鴻爪○】



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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9月3日 星期日

How to Design a 20-Minute Yoga Routine


https://www.yogajournal.com/teach/designing-a-20-minute-yoga-routine

How to Design a 20-Minute Yoga Routine

John Friend offers advice for designing a 20-minute yoga sequence.
grace flowers, extended side angle pose, utthita parsvakonasana

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I am a college student greatly in need of something to take my mind off of school. Can you suggest a 20-minute yoga routine? —Teraissa McGovern, Winona, Minnesota

Read John Friend's response:

This 20-minute beginning yoga routine will not only help you clear your mind of the stresses of school, but will increase your flexibility, strength, and vibrancy.
When performing this routine, breathe slowly and evenly through yournose.
  • Balasana (Child's Pose)—one minute to say a prayer or set a spiritual intention for your practice
  • Adho Mukha Svanasana (Downward-Facing Dog)—2 minutes
  • Uttanasana (Standing Forward Bend)—10 breaths
  • Parsvakonasana (Side Angle Pose)—10 breaths each side
  • Prasarita Padottanasana (Widespread Standing Forward Bend)—10 breaths
  • Vinyasa/Surya Namaskar (Sun Salutation)—flow slowly from one pose to another
  • Uttanasana—5 breaths
  • Chaturanga Dandasana (Four-Limbed Staff Pose)—3 breaths
  • Bhujangasana (Cobra Pose)—5 breaths
  • Adho Mukha Svanasana—5 breaths
  • Virabhadrasana I (Warrior I Pose)—10 breaths
  • Chaturanga Dandasana—3 breaths
  • Bhujangasana—5 breaths
  • Adho Mukha Svanasana—5 breaths
  • Virabhadrasana I—10 breaths
  • Chaturanga Dandasana—3 breaths
  • Urdhva Mukha Svanasana (Upward-Facing Dog Pose)—5 breaths
  • Adho Mukha Svanasana—5 breaths
  • Uttanasana—5 breaths
  • Baddha Konasana (Bound Angle Pose)—1 minute
  • Janu Sirsasana (Head-to-Knee Forward Bend)—1 minute each side
  • Setu Bandha Sarvangasana (Bridge Pose)—1 minute
  • Supta Padangusthasana (Reclining Big Toe Pose)—1 minute each side
  • Child's Pose—give thanks
You can use the book Yoga: The Iyengar Way as a visual and instructional reference for all of these asanas.

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