【◎曼陀羅藏◎】

《●人心不可一日無喜神◎天地不可一日無和氣○》

2018年3月25日星期日

Speed Up Your Metabolism: 16 Energizing Poses

https://www.yogajournal.com/poses/speed-metabolism-16-poses-energize-day

Speed Up Your Metabolism: 16 Energizing Poses

Fire up your  metabolism so it runs more efficiently with  this rejuvenating sequence.

AUG 16, 2014

Lie back, arms at your sides, and bend your knees, bringing them over your hips. Exhale, extend your left leg, and reach your arms overhead. Hover the left leg above the floor for 15 seconds, drawing your low ribs down and keeping the lower back still. Switch legs.

From Adho Mukha Svanasana (Downward-Facing Dog Pose), step your right foot forward. Bring your torso upright as you lift your arms overhead. Draw the front ribs back, lengthen your tailbone, and engage the lower belly. Hold 1 minute; switch sides.

Adho Mukha SvanasanaFrom Downward Dog, lift your left leg, look between your hands, and hug the upper arm bones toward each other. Lower the left leg, then lift the right. Switch sides several times, bending the knees and hopping from side to side. Continue for 1 to 2 minutes.

Virabhadrasana IFrom Downward Dog, step your right foot forward into Warrior I, clasp the hands behind the back, and fold forward to the inside of your right leg. Rest the belly on the thigh or inside the thigh. Hold for 1 minute.

Eka Pada RajakapotasanaRelease your hands to the floor. Lower your right knee to the floor, to the right, keeping your heel close to the pelvis. Fold forward and walk your hands forward. If you feel any knee strain, place support under your right hip. Hold for 2 minutes.

Come to hands and knees and squeeze your elbows like you’re holding a beach ball between them. Lift your hips into Downward Dog but keep your elbows bent and lifted off the floor. Drop your head between your arms and hold for 30 to 60 seconds.

Adho Mukha SvanasanaRepeat the same hopping or bouncing cycle described above (step 3), switching the legs. Hold for 30 to 60 seconds on each side.

From standing, step your legs about 3 to 4 feet apart and turn your feet out 45 degrees. Bend your right knee and lean to your right. Put the weight into your right heel and sit low with the knee above the ankle; take your arms to the right. Hold for 30 to 60 seconds.

From Skater Pose, bring your hips back to center. With feet slightly turned out, bend both knees and sit the hips down. Make sure that your knees are directly over your ankles. Raise your arms straight up and hold for 30 to 60 seconds.

Prasarita PadottanasanaFrom Horse Pose, straighten your legs and turn your feet forward so that they are parallel. Fold forward, and place your hands on the floor or on blocks. Hold for 1 minute. Step back into Downward Dog.

From Downward Dog, come to your forearms, clasp your hands, and tuck your toes. Engage your legs and lower your torso to Plank. Press your forearms down to create space between the shoulder blades. Move the sternum forward. Hold for 30 to 60 seconds.

Urdhva Dhanurasana Lie on your back. Bend your knees and place feet flat on the floor, hip-width apart. Place your hands next your ears, and inhale to press up. Hold for 5 to 10 breaths, lower, and repeat. (For an easier version, lift into Bridge Pose.)

Salamba SarvangasanaLie on your back and bring legs overhead until they touch the floor behind you in Halasana (Plow Pose). Place your hands on your midback, fingertips facing up, and return the legs skyward. Breathe. Hold for 2 to 3 minutes.

MatsyasanaFrom Supported Shoulderstand, slowly lower hips and legs to the floor. Once supine, with forearms flat on floor, press into the elbows to lift the chest, and lightly rest the top of the head on the floor. Hold for 30 to 60 seconds.

Supta Baddha KonasanaLie back on a bolster (or pillows) so it’s supporting the middle and upper back. Rest your head on a folded blanket. Press the soles of the feet together, and let the knees rest on blocks (or pillows). Hold for 5 minutes.

Instead of Savasana (Corpse Pose), try a few minutes of seated meditation: Set a timer for 5 to 10 minutes and sit cross-legged with palms on knees. Bring your awareness to the natural pace of your breath. Allow your thoughts to pass like clouds in the sky.

Supine Core Pose

Lie back, arms at your sides, and bend your knees, bringing them over your hips. Exhale, extend your left leg, and reach your arms overhead. Hover the left leg above the floor for 15 seconds, drawing your low ribs down and keeping the lower back still. Switch legs.

1/16

BY

Ads by Revcontent

AROUND THE WEB

Bill Gate Lost It After This Kid's Net Worth Broke the Internet

25 Rare Pictures from Inside North Korea. the World Doesn't Believe #7

He is a Kid But Worth Billions of Dollars. Here is the Source of His Wealth

33 Heartbreaking Photos Taken Just Before Death

20 Unbelievably Awkward Selfies No 9 Is Hilarious

The Most Powerful and Heartbreaking Photos Ever Taken

GET OUR NEWSLETTER

3 Yoga Poses to Awaken Your Psoas

17 Poses to Jump-Start Your Day

11 BoxingYoga Poses to Punch Up Your Arms, Abs + Attitude

Wake Up and Loosen Up

The 10-Minute Sequence to Jump-Start Your Day

11 Poses to Ignite Your Second Chakra and Spark Creativity

4 Prep Poses to Fire Up Your Core for Side Plank

15 Poses to Rev Up Your Metabolism

【◎心靈研磨坊 – 曼陀羅藏◎】位於 3/25/2018 10:46:00 上午

沒有留言:

張貼留言

查看網路版

千年老妖

【◎心靈研磨坊 – 曼陀羅藏◎】: 台北市, 大安區, Taiwan; 《自我介紹》喜歡隨處悠遊的旅者 ─ 髮蒼齒遙的『老頭子』。只為曾經走過，而珍惜著。只為未曾走過，而追尋中。曾經走過的旅程是一篇蕩氣迴腸，回味無窮的爵士樂。不曾走過的未知是一曲青春活力，生氣蓬勃的搖滾樂。 §吃香喝辣：吃香：Enjoy coffee擁抱咖啡香。喝辣：Enjoy Hot Test悠遊麻辣湯。 ◎黏靈：拋棄歲月，驀然回首已是7124年了吧！(千年老妖) ○昏因：不是未昏，只是不昏。 ●夜貓子：夜遊神+守夜貓+早起鳥。《喜愛事物》 PC：Linux(喜歡企鵝的笨拙) + X Window(不是Windows XP喔!)。 Music：Jazz(爵士是釋放) + Folk(民謠是回憶) + Rock(搖滾是輕鬆) + Classical(古典是沉殿)。手癢：Painting(鉛筆，炭筆，原子筆，水彩，......) + Drawing(隨性塗鴉) + Writing(記事，草錄)。常駐點：《FaceBook》：Akira Kyu 《Skype》：hermann51113 【◎心靈研磨坊 – 曼陀羅藏(II)◎】http://hermann60510.wordpress.com/

檢視我的完整簡介

技術提供：Blogger.