【○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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2019年1月30日星期三

3 Steps to Modify Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

https://www.yogajournal.com/poses/3-steps-to-modify-prasarita-padottanasana?platform=hootsuite

3 Steps to Modify Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

Modify Prasarita Padottanasana if necessary to find safe alignment in your body.

JENNY BRILL

OCT 11, 2018

PREVIOUS STEP IN YOGAPEDIA 6 Steps to Master Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

NEXT STEP IN YOGAPEDIA 3 Ways to Prep for Salamba Sirsasana II

SEE ALL ENTRIES IN YOGAPEDIA

Try supporting your torso and head with a bolster on a chair. Set a folding chair on your sticky mat, and place a bolster lengthwise on the chair. Bring your head and torso to rest on the bolster, and turn your head to one side. For additional comfort, place 2–3 neatly folded blankets under your arms, head, or the bolster. Widen your stance, and walk your feet back until you are comfortably supported but feel a stretch in your hamstrings. Hold for 5 breaths, turn your head to the other side, and hold for 5 more breaths.See also Wide-Angle Seated Forward Bend

Try a variation at a wall. Stand facing a wall with your feet slightly wider than your hips. Bring your palms to the wall directly in front of your hips. Spread your fingers wide, and press against the wall. Take a deep breath in; then, on an exhalation, walk your feet back, and bend at your hips until your torso is parallel to the floor and your legs and arms form an L shape. Keep spreading your fingers, and bring your ears in line with your biceps. Let your heart soften toward the floor, and drop your tailbone toward your heels. If you feel sensitivity in your lower back, bend your knees.See also Simple Poses to Relieve Back Pain

Try bringing your hands to blocks as you fold forward. Set the blocks below your shoulders and slightly in front of your feet on a flat, medium, or tall setting. This prevents you from just hanging out in the pose. Pressing your hands into the blocks gives you feedback and more stability, allowing you to be more active as you move closer toward the mat.See also More Forward Bend Poses

If you feel wobbly or you plan to stay in the pose for awhile…

Try supporting your torso and head with a bolster on a chair. Set a folding chair on your sticky mat, and place a bolster lengthwise on the chair. Bring your head and torso to rest on the bolster, and turn your head to one side. For additional comfort, place 2–3 neatly folded blankets under your arms, head, or the bolster. Widen your stance, and walk your feet back until you are comfortably supported but feel a stretch in your hamstrings. Hold for 5 breaths, turn your head to the other side, and hold for 5 more breaths.

See also Wide-Angle Seated Forward Bend

IAN SPANIER

You’ll know how you’re doing in a pose by listening to the sound of your breath. It gives you immediate feedback. If your breath becomes strained or rushed, see if you can slow it down. Focus more on the exhalation, which is the calming portion of each breath. Elongate your exhalation, making it a bit longer than your inhalation. If you try this and find that you’re still unable to slow your breath, it’s time to rest. Check in with yourself, and see if you’re working too hard. Consider moving into Balasana (Child’s Pose). You don’t have to hold an inversion for 7 minutes; it can be 5 seconds with beautifully integrated breath.

About our Pro
Teacher and model Jenny Brill focuses on alignment-based hatha yoga, with an emphasis on humor. She’ll make you sweat up a storm and laugh out loud at the same time. A native of Los Angeles, she’s taught yoga for more than 25 years and is a regular contributor to several teacher-training programs. Her authenticity, energy, and mastery of fine-tuning alignment has created a strong community of devoted and fearless yogis.

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2019年1月30日星期三