【○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4月17日星期二

Challenge Pose: Hanumanasana

https://www.yogajournal.com/poses/challenge-pose-hanumanasana

Challenge Pose: Hanumanasana

Maintain a neutral pelvis, and quiet your mind as you move step by step into Hanumanasana.

NATASHA RIZOPOLOUS

MAR 22, 2018

PREVIOUS STEP IN YOGAPEDIA 3 Ways to Prep for Hanumanasana
SEE ALL ENTRIES IN YOGAPEDIA

Hanumanasana Hanuman = Monkey God/Chief · Asana = Pose

Benefits Stretches your hamstrings and psoas and iliacus (hip flexors); the dual challenges of this pose demand a level of presence and precision that focuses and quiets your mind.

Begin in Downward-Facing Dog. Step your left foot forward between your hands so your toes are in line with your fingertips. Drop your right knee to the mat, and point your toes behind you. Pin your front hip back and in to square your hips, and drop your tailbone toward the floor to lengthen your right hip flexors. Draw your hands back until they are beneath your shoulders. Come onto your fingertips (or place your hands on blocks) so that your chest can remain lifted and open while keeping your front ribs soft.See also Back to Basics: Don’t Rush Revolved Crescent Lunge

Shift your hips back so that they stack over your right knee. Carefully move your left foot forward to straighten your left leg, keeping your hips squared toward the front of your mat. Extend your sternum forward and up.See also You Have to Be Nice to Your Hamstrings to Lengthen Them

Start to slide your left foot forward. Establish your Tadasana pelvis by pinning your left hip back into your midline, pressing energetically with your left big-toe mound to keep your left leg from externally rotating. You may also need to gently roll the right side of your pelvis forward so that your hips are squared to the front of your mat—tucking your toes will help you find this alignment. Release the flesh of your buttocks away from your waist, and gently tone the pit of your abdomen to find a lift in the front of your pelvis. Your pelvis will also travel forward in space, but it will not change position or spill forward. Don’t allow your left hip to follow your left foot or your right thigh to externally rotate. Draw your lower belly in and up. Press into the floor with your right big-toe mound, maintaining a neutral right leg with your inner thigh spinning toward the ceiling and your hip rotating forward. As your legs open like a pair of scissors, use your hands on the floor beside your hips to guide the transition.See also Let's Twist Again

Keep sliding until the back of your left thigh and the front of your right thigh come to the floor, building upon the earlier work of lengthening your hamstrings and hip flexors. If you are able to maintain square hips while deepening the pose, point your right toes and raise your arms beside your ears. Expand in every direction from the integrity of your center: Press forward with your left big-toe mound as you extend back with your right toes; enthusiastically reach your fingertips toward the ceiling, lifting and opening your heart. As the energy of the pose moves outward, continue to cultivate the quality of balanced stillness (the essence of Tadasana). The ability to remain collected at your center, even as you spread your wings, is the ultimate yoga practice. Hold for 10–12 breaths, then retrace your entrance, returning to Downward-Facing Dog Pose. Repeat on the other side. See also Tara Stiles' Splits Sequence

Step 1

Begin in Downward-Facing Dog. Step your left foot forward between your hands so your toes are in line with your fingertips. Drop your right knee to the mat, and point your toes behind you. Pin your front hip back and in to square your hips, and drop your tailbone toward the floor to lengthen your right hip flexors. Draw your hands back until they are beneath your shoulders. Come onto your fingertips (or place your hands on blocks) so that your chest can remain lifted and open while keeping your front ribs soft.

See also Back to Basics: Don’t Rush Revolved Crescent Lunge

Ken Marcou

Stay Safe

As your left foot and pelvis move forward and your legs straighten, it is essential to sustain your Tadasana pelvis (your pelvis is square to the wall in front of you and the two sides of your torso are equally long). When your pelvis is misaligned, either because it is uneven or spills too far forward, your SI joint and lumbar spine become vulnerable to strain.

If you haven’t yet found openness to bring both thighs to the floor while maintaining a Tadasana pelvis, place a block, blanket, or bolster beneath your upper front thigh, and continue to use your hands for support. Never force the pose beyond the capacity of your hamstrings and hip flexors; it can overstretch and pull these muscles.

See also Poses for Your Pelvis

About Our ProTeacher and model Natasha Rizopoulos is a senior teacher at Down Under Yoga in Boston, where she offers classes and leads 200- and 300-hour teacher trainings. A dedicated Ashtanga practitioner for many years, she became equally as captivated by the precision of the Iyengar system. These two traditions inform her teaching and her dynamic, anatomy-based vinyasa system Align Your Flow. For more information, visit natasharizopoulos.com.

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2018年4月17日星期二