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观看:这个家庭练习序列的视频可以在yogajournal.com/livemag.上找到。

每到春天,太阳的光芒滋养了万物,使新的生命绽放,同时安慰和重振那些在冬天的挑战幸存下来的生命。这种滋养序列由旧金山瑜伽老师,内瑜伽教练的创始人-----戴安娜.阿玛斯特丹设计。它提供了一个机会,可以与您内在那种相同培育,生命能量相结合。

你可以选择在家中的舒适区域练习这个序列,在那里阳光正在流动-----或者简单想象太阳光线轻轻照亮并使你的周围变暖。然后沉浸在这些长期的阴瑜伽姿势中,享受安静的呼吸节奏,让你的身体放松,邀请你自己接受这种练习的滋养。

第 1 段(可获 1.73 积分)

观看:这个家庭练习序列的视频可以在yogajournal.com/livemag.上找到。

每到春天,太阳的光芒滋养了万物,使新的生命绽放,同时安慰和重振那些在冬天的挑战幸存下来的生命。这种滋养序列由旧金山瑜伽老师,内瑜伽教练的创始人-----戴安娜.阿玛斯特丹设计。它提供了一个机会,可以与您内在那种相同培育,生命能量相结合。

你可以选择在家中的舒适区域练习这个序列,在那里阳光正在流动-----或者简单想象太阳光线轻轻照亮并使你的周围变暖。然后沉浸在这些长期的阴瑜伽姿势中,享受安静的呼吸节奏,让你的身体放松,邀请你自己接受这种练习的滋养。

第 2 段(可获 1.49 积分)
Home Practice with Dina Amsterdam

To Begin: Turn inward. Lie in Savasana (Corpse Pose) with your knees resting over a bolster and your head resting on a blanket. Slowly release 5 sighing exhalations. Welcome the sensations in your body (aches, tensions, ease, and openness), allowing them to be as they are. Stay for 3 minutes.

To Finish: Rest and savor. Return to supported Corpse Pose. Feel the expanse of your whole being open to nourishment. Soak in the benefits of your practice.

1. Butterfly Pose

Sit with the soles of your feet together 12 to 24 inches in front of your pelvis. Extend your spine forward with your chest lifted. Come as far forward as you can; then drape your upper body either over your legs or, if you feel any tension in your back, over a bolster. Allow your head to rest on the bolster, your hands, or your feet. Let go of all muscular effort. Visualize the cocoon of warm light surrounding you. Stay here for 3 to 6 minutes; then come up gently to sitting.

第 3 段(可获 2.23 积分)
2. Half Saddle

Bend your left knee, taking your left foot to the outside of your left hip. If it’s difficult to sit on the floor with your left leg in this position, sit up on a block. Bend your right knee, and place your right foot on the floor. Walk your hands behind you and lie back, either over a bolster or, if you can continue, all the way to the floor. It’s OK if your left knee lifts up. Relax into the pose for 1 to 5 minutes. Then come up and take the second side.

3. Lateral Dragonfly

Sit on a folded blanket, extending your legs out wide. Let your legs remain passive and lean your torso to the right, taking your right elbow to your right leg or to a bolster. 
Rest your head in your right hand, and bring your left arm behind your head. Turn your attention toward the changing sensations in your legs, pelvis, and side body as you soften into the pose. Stay for 3 to 6 minutes; then lift up slowly and repeat on the second side.

第 4 段(可获 2.35 积分)
4. Dragonfly Twist

With your legs in Dragonfly position, lengthen your spine and twist your torso to the right. Hold your right outer thigh with your left hand. Take your right hand to the floor behind you or all the way around to hold your left inner thigh. Stay for 3 to 6 minutes. Slowly unwind. Pause a moment in the center; then repeat to the left.

5. Dragonfly

Continue with your legs in Dragonfly and sit up tall. Walk your hands forward as far as you can, and then drape your upper body down, resting your head on a bolster or on the ground. Release your body to gravity, allowing space for your sensations. Stay for 3 to 6 minutes. Then lift your torso gently and use your hands to bring your legs toward each other with care.

第 5 段(可获 1.74 积分)
6. Sukhasana (Easy Pose)

Sit up on a folded blanket or bolster and come into a simple cross-legged position. Notice if there is any area in your body that feels discomfort. Imagine the cocoon of warmth and sunlight surrounding this area, and then let the walls of the cocoon expand to embrace your whole body. Sit for 2 minutes, feeling the effects of your practice.


7. Reclining Knee-to-Chest Pose

Lie down on your back and lengthen your legs forward. Press your left thighbone down firmly. Hug your right knee into your chest with both arms and soften your right hip and groin. On an inhalation, extend your legs forward and your arms up and over your head, lengthening your body. On an exhalation, hug your left knee into your chest while grounding your right thigh. Continue moving slowly with your breath, alternating legs, for 8 rounds.

第 6 段(可获 1.83 积分)

8. Setu Bandha Sarvangasana (桥式)

处于仰卧位弯曲膝盖,小腿垂直地面站立。抬起臀部和尾骨,想象在大腿之间抱着一个球。弯曲肘部,将前臂垂直于地面抬起,掌心相对。上臂和肘部紧贴地面以便打开胸腔并抬高臀部,扩张胸部缓慢呼吸五次。放松然后重复该动作2次。

9. Supta Padangusthasana(斜倚大拇趾姿势),变异

左腿伸展,然后把膝盖抬到胸部位置。将你的双手在抬腿后侧抱紧,靠近你的坐骨,并伸展你的右腿。 弯曲你的右脚,将你的右大腿紧紧地压在你的手上。进行8次缓慢呼吸,然后释放,并在左侧重复。每边重复2次。然后把两个膝盖搂在胸前,长舒一口气。

第 7 段(可获 1.98 积分)
10. Supta Baddha Konasana (Reclining Bound Angle Pose)

Lie back over a bolster with the soles of your feet together, knees wide, palms face-up at your sides. Visualize your body surrounded by the warmth of the sun. On your inhalations, breathe the sunlight into your whole body and hold your breath. Imagine every cell soaking in the breath like a sponge. On your exhalations, release fully. Repeat this 5 times and then let go completely for 3 to 6 minutes.


Watch: A video of this Home Practice sequence can be found online at yogajournal.com/livemag.

第 8 段(可获 1.2 积分)

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