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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12月31日 星期日

Shoulder-Pressing Pose


https://www.yogajournal.com/poses/shoulder-pressing-pose

Shoulder-Pressing Pose

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.
Bhujapidasana (Shoulder-Pressing Pose)

Shoulder-Pressing Pose: Step-by-Step Instructions

Step 1
Squat with your feet a little less than shoulder width apart, knees wide.
Step 2
Tilt your torso forward between your inner thighs. Then, keeping your torso low, raise your hips until your thighs become close to parallel to the floor.
Step 3
Snug your upper left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Then repeat on the right. As you do this your upper back will round.
Step 4
Press your inner hands firmly against the floor and slowly begin to rock your weight back, off your feet and onto your hands. As you straighten your arms, your feet will lift lightly off floor, not by raw strength but by carefully shifting your center of gravity.
Step 5
Squeeze your outer arms with your inner thighs, and cross your right ankle over your left ankle. Look straight ahead. Hold for 30 seconds, then bend your elbows and lightly release your feet back to the floor with an exhale.
Step 6
Repeat the pose a second time with the left ankle on top.

Pose Information

Sanskrit Name

Bhujapidasana

Pose Level

1

Contraindications and Cautions

Shoulder, elbow, wrist and low back injuries

Preparatory Poses

Garudasana (Eagle Pose)
Malasana (Garland Pose)
Bakasana (Crane Pose)
Baddha Konasana (Bound Angle Pose)

Follow-up Poses

Uttanasana (Standing Forward Bend)
Adho Mukha Svanasana (Downward-Facing Dog)
Urdhva Mukha Svanasana (Upward-Facing Dog)

Beginner's Tip

To secure your balance, support your buttocks on a yoga block or bolster.

Benefits

Strengthens the arms and wrists
Tones the belly
Improves balance