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战士式1 Virbhadrasana - 1 ( Warrior Pose )

(2009-11-17 09:48:38)
标签:

战士式1

warrior

pose

manu

yoga

knees

thigh

分类: Yoga
                                   战士式1 <wbr>Virbhadrasana <wbr>- <wbr>1 <wbr>( <wbr>Warrior <wbr>Pose <wbr>)
        Virabhadra’s Pose is also known as the Warrior Pose (there are three variation of Warrior, of which this is customarily numbered 1). It may seem strange to name a yoga pose a warrior, because yoga teaches us non- violence, so this exactly means who bravely does battle with the universal enemy, self-ignorance (avidya), the ultimate source of all our suffering.

1. Stand in Tadasana , step or lightly open up your feet 31/2 to 4 feet apart. Inhale and Raise your arms perpendicular to the floor (and parallel to each other),. Firm your scapulas against your back and draw them down toward the coccyx.

2. Turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Exhale and rotate your body to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the heel. Lengthen your coccyx toward the floor, and arch your upper  back slightly.

3. With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. More flexible students should align their right thigh parallel to the floor.

4. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms. If possible, bring the palms together. Spread the palms against each other . Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs.

5.  Stay for 30 seconds to one minute. To come up, inhale, press the back heel firmly into the floor and reach up through the arms, straightening the right knee. Turn the feet forward then turn the feet to the left and repeat for the same length. When you're finished return to Tadasana.

                  
战士式1 <wbr>Virbhadrasana <wbr>- <wbr>1 <wbr>( <wbr>Warrior <wbr>Pose <wbr>)
Benefits -

  • Ability to face life with an open heart
  • Increased strength in legs, and back
  • Increased strength in your ankles
  • Relieved back pain and sciatica
  • toned your abdomen muscles and giving good shape to your legs.
          serious knee injury and lower back person be careful while doing this asana.


Namaste All,
Manu

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