【○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11月21日星期三

More Core! 11 Steps to Balance Out Your Bakasana

https://www.yogajournal.com/practice/kino-macgregor-more-core-balanced-bakasana

More Core! 11 Steps to Balance Out Your Bakasana

Arm balances are only partially about the arms. Learn how to really take flight in Bakasana and beyond with Kino MacGregor's core-activating sequence.

KINO MACGREGOR

JUN 15, 2015

Learn how to really take flight in Bakasana and beyond with this core-activating sequence.

Arm balances are only partially about the arms. Without a strong core, you may find yourself relying on your upper body to muscle through them. But the key to really taking flight in arm balances like Bakasana is distributing your attention equally between the core by activating the pelvic floor and lower abdominals and the upper body by finding stability and strength in the shoulder girdle. Training the mind to focus on the core in these poses stabilizes the asana but also gives you practice finding your peaceful center in challenging situations. That's work that applies off the mat, too.

In this step-by-step method, you will begin by summoning the core strength you need to lift the body and then integrate the work of the shoulders to create a solid foundation for your body weight. Never rush the journey toward strength. Instead take the time to build it up slowly and enjoy the process.

Also seeAlignment Cues Decoded: "Engage Your Core"

Start on hands and knees with hands shoulder-width apart. Align knees under the inner edges of hip joints. Inhale as you engage the core muscles to lift the right leg. Round your spine and lift the knee toward your forehead (not the forehead to the knee). Bring the knee past the plane of the wrist, sliding it between the arms. Stay for 5 breaths, then repeat on the left side. Repeat 3 times. If this is challenging for you, stay here and keep practicing.Also seeMula Bandha: Your Ticket to Infinity and Beyond

yoga for the core, kino-macgregor-navasana

Start in a squat and exhale as you tuck the knee behind the shoulders. Reach your hands to the ground by bending the elbows and moving your weight forward. Keeping your hips low, rest the shins on the shelf of the upper arm. Wrap the elbows in and keep them stacked over the palms even as you bend forward. Inhale as you stabilize the shoulders, pull in the lower abs, engage the pelvic floor and move even more forward to enter Kakasanasa (Crow Pose). Keep the elbows bent and hold for 5 breaths. If this is challenging for you, stay here and repeat this pose 3 times, rather than moving onto Bakasana. Then take rest.Also seeClean Up Your Crow Pose: 7 Common Cheats Challenged

Kino MacGregor is a self-professed Handstand lover (just check out her Instagrams). She’s also a Pattabhi Jois-certified Ashtanga Yoga teacher who travels worldwide, author of three books, featured in six Ashtanga Yoga DVDs, YogaVibes and a Cody App video series, and co-founder of Miami Life Center, where she and her husband Tim Feldmann are based. Catch up with her on:http://www.kinoyoga.com/Twitter: @kinomacgregorInstagram: @kinoyogaFacebook: @kinoyoga

Step 1: All-Fours Core

Start on your hands and knees with hands shoulder-width apart. Align knees under the inner edges of hip joints. Exhale as you round the back while protracting the shoulders, pulling the lower ribs in and tucking the tailbone. Engage your core to support the spine. Feel as though your body lifts itself from below. Next, take more weight into your arms and shoulders. Slowly start to move your shoulders forward, allowing the wrist creases to deepen. But avoid taking your shoulders past the tips of your fingers. As you lean forward, maintain the engagement of your core and position of your spine. Stay for 5 breaths. Repeat 3 times. If this is challenging for you, stop here and keep practicing.

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2018年11月21日星期三