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上條片同大家練完shoulder嘅mobility, 辛苦完, 今條片我地做啲cool down好無?
呢個動作亦都好適合操完膊, 練完Salamba Shirshasana (Headstand), Adho Mukha Vrksasana(Handstand), Udhva Dhanurasana(Wheel), 或者係平時壓力大, 縮著膊做咗成日野之後做!
如果你個胸肌好緊, 其實瞓低咗之後雙手畫大圈上頭方向嘅時間, 你已經會感受到胸肌stretch緊
當你手過頭, 捉住block嘅兩邊向外拉嘅時候, 就係你膊頭嘅isometric contraction, 針對isometric strength同mobility, 同時做到thoracic嘅extension!
呢條片嘅動作比上次片更平易近人, 希望你會鍾意比個like我啦!
::仙氣八肢1.5幫((大魔王系列❷抓背Drop back的預備起
世界上有一種距離
是明明看得到墊子 卻抓不下去？
是的 如果頭倒立是個檻
那麼Drop back絕對是另外一個
讓人掩面歎息的八肢魔王
小黑手心有戚戚焉
{卡卡最愛問×關於抓背的100個為什麼}➲
：看不到墊子
：離地很遠 碰不到
：腰很痠
：脖子很痠
：下去的時候 頭先著地
：下去的時候⋯⋯就摔倒了
Drop back考驗的不只是柔軟度
還有大腿爆炸的力量
如果心中有道萬里長城 還得先拆城牆
V師助你順利拆牆
幫你喚醒大腿 勇敢向後墜落
V師之 Drop Back預備備起手式➲
① 山式站姿
② 屈膝
③ 麥克傑克森之踮腳跟：
重心前移 捲尾骨 將大腿前側往前往上提高
腳跟自然而然提起 感受這股力量集中在大腿前側往上提高
如果在此動作 膝蓋前側感覺壓力 必須回來重新設定
④ 膝蓋伸直：
接續上個動作 慢慢伸直 並且能夠維持穩定
再放下腳跟踩回地面 回到①
① -④ 起手式 重複反覆練習
碰腳跟之安全後躺式➲
以上① －③ 之後 膝蓋不伸直 身體慢慢繼續往後往下
⑤ 碰腳跟：
喚醒大腿骨力量 勇敢向後碰觸到腳跟
相對較小的後仰幅度 讓人比較有安全感(咦 有嗎
⑥ 磚塊給你靠：
離腳跟有段距離 沒關係 磚塊給你靠
繼續啟動大腿前側 直到天荒地老
起手式與後躺式的好處➲
✓大腿前側全面啟動 幾乎要爆盛炸裂
✓萬里長城心牆 逐漸鬆動瓦解
✓不折腰 不靠腰 只靠自己雙腿能屈能伸
✓放心後躺 想像背後有人會接住你
前情提要➲
八肢大魔王❶學會倒立的前置運動
goo.gl/DHtHZa
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
♢10/24 週三 八肢1.5幫 課前提醒♢
B版練習日 站姿到Parsvottanasana為分折號
Vinyasa接一級完整坐姿 後接2級動作
上週慢動作四部曲完成Mukta Hasta Shirshasana [A]串連
本週會繼續往 [B]前進
但V師經常心血來潮 大家也是知道的 請聽師號令行事 嗯該
#呼吸練習依舊有吊胃辛哈四面頭顱和納諦吧
早起在公園瑜珈跟大家說聲早安！
#spacecycleChennie
#yogaatthepark
#Shirshasana
#goodmorning
Join Ankie's class as she shares how to safely practice a headstand.
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Tripod headstand, Salamba shirshasana (sirsasana).
Tip 1: never jump into this pose! It’s dangerous for your neck shoulders and back.
Tip 2: the soft part of your head should be on the group. Measure 7 fingers from your third eye (middle of eyebrows). Massage the spot on your head where the 7th finger lands to get a feel of where to place the head.
Tip 3: strong shoulders pushing away from the ground and not collapsing your body to your head. Your head should only carry 20% of the weight.
Tip 4: engage your core to lift your legs up on the inhale. Imagine there is a block between your legs and you’re trying to squish that block. Toes pointed upwards.
If you made it to the centre line where you feel light YAY! Mine is still a work in progress. Try to stay up for at least 5 breaths or 30 seconds !
What’s this pose good for?
1. Increases focus
2. Relieves stress
3. Increase blood flow to the eyes and scalp and head (duh!)
4. Improves digestion!
5. Helps to flush out adrenal glands
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Outfit: @pineappleclothing_com
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Salamba Shirshasana, often shortened to Shirshasana, or Yoga Headstand is an inverted asana in modern yoga as exercise; it was described as both an asana... ... <看更多>
shirshasana 在 Shirshasana {Headstand Pose} - Pinterest 的推薦與評價
Sep 4, 2020 - Headstand yoga pose, Shirshasana is described as the king of all yoga poses due to its various medical advantages. In this the body is totally ... ... <看更多>