晨煉：6式瑜伽“拜日式”

1、晨煉：6式瑜伽“拜日式”我們只想過好凡人的每一天代謝順暢、身體柔韌、頭腦靈活，一句話：充滿活力，神清氣爽！幸虧有許多辦法讓人放松：深呼吸、練習(xí)瑜伽瑜伽“拜日式”，據(jù)說是古代印度人清晨起床后，面對地平線上那冉冉升起的太陽，為表達(dá)心中的膜拜之情創(chuàng)造的一系列姿勢，以感激太陽賜與人類光明和能量。清晨起床后，迎著太陽做6套“拜日式”，能提高一天的代謝水平，讓身體充滿精力和能量。瑜伽“拜日式”姿勢1：祈禱式雙腳并攏直立，雙手合十于胸前，呈祈禱姿勢，深呼吸兩次；幫助我們：集中和寧靜思緒。坐在地上，雙腳比肩寬一點點，兩手放在胸前，背打直，膝蓋屈起。身體往后傾斜約45度，讓自己像一個c字，肚子內(nèi)縮、眼睛看著肚臍

2、，感覺肚子收扁，肩膀及大腿放松，力量集中于腹部，自然呼吸，約停10秒，再回到動作1。瑜伽“拜日式”姿勢2：展臂式吸氣，雙手高舉過頭頂大拇指相扣，緩慢地呼氣；手臂帶動上身向后仰，收緊臀部，髖部向前推出；幫助我們：伸展腹部臟器，促進(jìn)消化，消除多余的脂肪。加強(qiáng)脊神經(jīng)，開闊肺葉。a.維持正常坐姿，兩腿自然伸直。屈左腿，將左腳的腳背放在右大腿的腹股溝處，雙手放在左膝蓋上，輕柔地將左膝蓋做上下彈性運(yùn)動數(shù)次，使之最終接觸地面。b.慢慢將左腿還原后，雙手按摩膝蓋和腳踝。換腿做。以上動作重復(fù)三至五次瑜伽“拜日式”姿勢3：前屈式吸氣，手臂的力量帶起上半身，呼氣，身體慢慢向前彎，雙手放于腳掌外側(cè)地面。（如果雙手貼不

3、到地面，可以抓住腳踝或小腿），頭頸低垂放松，盡量讓小腹去貼住大腿，下額接近膝蓋。幫助我們：預(yù)防胃病，促進(jìn)消化，緩解便秘，柔軟脊柱，加強(qiáng)脊神經(jīng)。1。側(cè)拉伸功效：苗條、緊實腹部和腰部，同時能夠放松后背。2。劃船動作功效：收緊腹部和大腿肌肉，加強(qiáng)后背力量。3。前后彎腰功效：釋放身體的緊張和壓力，保持脊椎柔軟、富有彈性。緊實大腿、腹部、腰部和頸部。因為該動作能夠促進(jìn)血液循環(huán)，它對皮膚和頭發(fā)也很有好處。瑜伽“拜日式”姿勢4：戰(zhàn)斗式吸氣，雙膝彎曲，左腿向后伸直，呼氣，呈“戰(zhàn)斗式”。幫助我們：按摩腹部器官，改善其活動功能。加強(qiáng)兩腿肌肉，增強(qiáng)平衡能力。待添加的隱藏文字內(nèi)容2臉朝上趟著，腿伸直。用長布條繞過左腳

4、的腳底，使左腿豎直舉起，并保持片刻。腿要保證伸直，越靠近前身越好。20秒鐘之后，上身向前傾，靠近腿部，再慢慢趟回去。換右腿。瑜伽“拜日式”姿勢5：蛇式雙臂撐地伸直，雙腿向后伸直，吸氣，從腰部開始抬起上身，頭朝后仰。呈“蛇式”幫助我們：這個姿勢對胃病，包括消化不良和便秘非常有用。鍛煉脊柱，讓脊神經(jīng)煥發(fā)活力。瑜伽“拜日式”姿勢6：頂峰式吸氣，雙手撐地，臀部抬高。呼氣，頭頸低垂，眼睛看向小腹，腳后跟貼向地面，呈“頂峰式”。幫助我們：強(qiáng)化四肢神經(jīng)和肌肉。與前一姿勢反方向彎曲脊柱，有助于脊柱柔軟和脊神經(jīng)供血。提示：完成“頂峰式”后，吸氣，雙腳跳向兩手之間，身體慢慢還原直立，呼氣，雙手合十于胸前，回到祈禱

5、姿態(tài)，再以5、4、3、2、1的反順序重復(fù)，最后再次回到祈禱式。29c91afe4ced1b6c8795ad9c91afe4ced1b6c8795ad91afe4ced1b6c8795ad9c91fe4ced1b6c8795ad29c91afedd1b6c87d1b6c8795ad9c91afe4ced1b6c8795ad91afe4ced1b6c8795ad9c91fe4ced1b6c8795ad29c91af95ad9c91afe4ced1b6c8795ad91afe4ced1b6c8795ad9d1b6c8795ad9c91afe4ced1b6c8795a1afe4ced1b6c8795a

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