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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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2018年1月24日 星期三

Natasha Rizopoulos Gives Her 3 Easy Tips for Chaturanga


https://www.yogajournal.com/yoga-101/chaturanga-from-top-to-toe

Natasha Rizopoulos Gives Her 3 Easy Tips for Chaturanga

Just can't seem to get the hang of rolling over your toes in Chaturanga Dandasana? Natasha Rizopoulos gives her 3 easy tips for Chaturanga.
Natasha Rizopoulos

 Just can't seem to get the hang of rolling over your toes in Chaturanga Dandasana (Four-Limbed Staff Pose)? Natasha Rizopoulos gives her 3 easy tips for Chaturanga. 

Plus, want to practice or study with Natasha in person? Join her at Yoga Journal LIVE New York, April 19-22, 2018—YJ's big event of the year. We’ve lowered prices, developed intensives for yoga teachers, and curated popular educational tracks: Anatomy, Alignment, & Sequencing; Health & Wellness; and Philosophy & Mindfulness. See what else is new and sign up now!

Many people have a hard time learning how to roll over their toes in the transition from Chaturanga (Four-Limbed Staff Pose) to Urdhva Mukha Svanasana (Upward-Facing Dog). It can be challenging to develop this ability, but it is worth the effort, as it will encourage you to use your legs in a way that will strengthen your Chaturanga and will help you to end up in a correctly aligned Upward-Facing Dog, in which your lower back is protected and stabilized by the action in your legs.

1. The Action Comes From Your Legs

The important thing to understand is that the action in the feet actually originates in your legs. To develop this technique, start in Plank Pose and engage your quadriceps so that your legs are very actively involved. Maintain this intention as you lower into Chaturanga, and pause, sternum extending forward, lower belly gently lifted, tailbone down, quadriceps firm.

2. Anchor Your Feet to the Mat

With your chest still reaching forward, use the strength of your legs to press back through your toes so that they in fact travel back slightly on your mat as you roll over onto the tops of your feet. Just after you begin this action with your legs and feet, pull your sternum forward and up, drawing yourself into Upward-Facing Dog. Make sure that, as you do this, you have firmly anchored the tops of your feet onto the mat so that they don't travel forward with your chest.

3. Stack Your Shoulders Over Your Wrists

In your Upward-Facing Dog, stack your shoulders directly over your wrists. The proportion of "push back" through the toes to "pull forward" with the chest is different for everybody, and you will have to tinker with this a bit to find out exactly what works for you. Your aim is that, with your sternum and thighs actively lifting, your shoulders will be exactly over your wrists.
What's terrific about mastering this transition is that it really forces you to use your legs in poses where they sometimes get left out. Strong, active legs will facilitate your Chaturanga, drive the roll-over/slide-back to Upward-Facing Dog, and protect your backbend once you get there by preventing you from over-bending in your lumbar spine.

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