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🌱《用拜日式來暖身開啟一天》🌱
Surya Namaskar(拜日式)是一套完整的身體鍛煉，幾乎可以鍛練到身體的所有肌肉群，能促進血液循環、減肥、荷爾蒙平衡以及整體身體增強。
拜日式最適合在早晨起床日出之時、或傍晚日落時分練習，但如果你時間緊迫，則可以挑選一天中任何時間練習，重點是不要吃飽後做練習，請至少保持一個半小時的間隔⚠️。
拜日式A十分適合初學者，而B則包括更為強烈的姿勢，例如「戰士一」來增強核心力量和肌耐力💪。
來～～跟著影片一起來練習吧! 👇
（詳見下方留言處影片連結)
#Shanti靈悅謐境 #拜日式 #瑜珈
明天打算用元旦 108 拜開啟 2020年的朋友們，
一起來預習＋複習吧❤️
Surya Namaskar 字面翻譯為"向太陽致敬"
能讓你充分感受動作流暢的節奏，
提升呼吸品質、集中意志，
加強身體的柔軟度與肌力，活動全身肌肉與關節，
對於保持身體健康和維持心情愉快平靜相當有效果⚡️
期待明天有美好陽光！
Yoga Vibes的大家，我們 1/1 大安森林公園 11:00 見唷！
請訂閱我 YouTube⬇️
https://youtu.be/7WSURma9-Ok
哈哈哈這不是教學影片，
只是一個遇上好天氣就想帶著墊子去公園找能量的節奏🌞
Surya Namaskar 字面翻譯為"向太陽致敬"，
如果你正在尋覓一個持之以恆的瑜珈練習方式，
不妨從每天幾次的拜日式 A 開始吧:)
很多懶洋洋的日子裡我都只做 5 次拜日式 A 和 3 次拜日式 B，
就能有效保持身體健康和維持心情愉快平靜一整天:D
Trong khi các phòng tập đang đóng cửa thì mình đã sang nhờ anh Bình từ Viet Yogi để được hướng dẫn tập thử Yoga. Calisthenics & Yoga có rất nhiều điểm chung vì đều là các bộ môn bodyweight only vì thế mà mình đã luôn muốn trải nghiệm thử bộ môn này trong khoảng thời gian không thể đi tập. Mình đã học được rất nhiều từ trải nghiệm này, cùng xem và tập theo mình nhé.
?Theo dõi Viet Yogi: https://www.facebook.com/thevietyogi
?Anh Bình: https://www.facebook.com/bibeomario
?Mua thảm tập giống mình: https://shp.ee/kqhysiv
⏱Timestamp
01:40 3 kỹ thuật thở cơ bản
01:45 Belly breathing
05:43 Box breathing
08:05 Alternate Nostril Breathing - Nadī Shodhana
11:37 Tác dụng của việc thở trong Yoga
12:53 Warm Up
18:58 Cat Cow
21:15 Downward Facing Dog
23:00 Low Cobra
23:21 Upward Facing Dog
26:04 Chào mặt trời - Sun Salutation/Surya Namaskar
26:15 Sun Salutation A (lv1)
28:32 Sun Salutation A (lv2)
29:55 Sun Salutation B (lv1)
33:55 Sun Salutation B (lv2)
35:26 Hand Balance
35:55 Frog Pose
37:11 Crow Pose
39:26 One Leg Crow Pose
41:10 Crow to Handstand
42:40 Mobility & Flexibility
43:10 Bridge Pose
44:58 Wheel Pose/Thoracic bridge
47:42 Bridge Rotation
50:37 Cool Down
1:01:06 Mua thảm ở đâu
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Ok ? here’s my mini-story on lower backs~long time ago (not soooo long, but long), my late grandmother would tell me to sit up straight, stop hunching your back, stop sitting in front of the TV watching cartoons all day - you’ll have backaches - mini-me, stubborn me - never listens.
Here I am today sharing a lower back yoga sequence cause - I sit a lot, more than moving a lot anyway, and all this sitting and hunching at my phone and laptop has definitely brought with it - lower back pains (and tight hips-but that’s not going to be in this video today). In any case, pain in the lower back can seriously affect your mood and your day.
So, the lower back is super important for us to maintain our posture, reduce stiffness and speed up the healing process. How do we protect and remove the tensions to get these benefits?
These yoga poses can offer great relief for the pain and provide great preventative care for the future. Here are a few yoga poses to ease lower back pain and relieve that dull sensation.
Sequence:
Centering: 3 minutes + include breathing practice of your choice
Warming Up: Surya Namaskar Classical or Surya Namaskar B, see my videos below for the Surya Namaskar options.
Classical Surya Namaskar: https://youtu.be/nfoPZsxH2wI
Surya Namaskar B: https://youtu.be/EIhePj7nX0s
Poses:
- Ragdoll
- Downward Facing Dog
- Child Pose
- Side stretch child pose
- Cat & Cow
- Thread the needle (both sides)
- Walking downward facing dog
- Twisted dog
- Spinx
- Seal
Cool Down:
- Supine Twist
- Savasana
Feel free to switch around the poses, add reps, longer breaths - get creative and make your own flows~feel free to also share with me your experience and flows.
請訂閱我 YouTube ►http://bit.ly/2DUlsio
邀請你一起幫 Katie 的影片上字幕： http://bit.ly/38pwL14
Surya Namaskar 字面翻譯為"向太陽致敬"，
如果你正在尋覓一個持之以恆的瑜珈練習方式，
不妨從每天幾次的拜日式 AB 開始吧:)
很多懶洋洋的日子裡我都只做 5 次拜日式 A 和 3 次拜日式 B，
就能有效保持身體健康和維持心情愉快平靜一整天:D
充分感受動作流暢的節奏，提升呼吸品質、集中意志，
加強身體的柔軟度與肌力，活動全身肌肉與關節是很棒的暖身！
請訂閱頻道，加入 Katie 的瑜珈旅程，讓我們一起深度練習:)
For more videos like this, subscribe to my YouTube channel!
想找 Katie 凱蒂
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Song: Ikson - Spring (Vlog Music No Copyright)
https://youtu.be/EVGAjPzWHro
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