新手學前班! 第一堂瑜伽課要知道的14個pose (Part 1)

首次接觸一樣新事物,總是興奮又緊張。第一堂瑜伽課,聽著大堆陌生名詞,加上左右分不清,常常抬頭看老師示範,要不就「死跟」著隔壁那位氣定神閒的同學仔,忙到不得了。而這種狀態可能會維持一段短時間。如果你想快些「上手」,何不趁早溫習一下呢?仔細看看以下7個示範及其名稱,會讓新手的你上課時更輕鬆。下次會介紹另外7個動作。Namaste!

Child pose

  1. Open knees as mat width
  2. Big toes touch each other
  3. Tasso flow between the knee
  4. Sit bone on the heels
  5. Relax forehead and elbow

p3-child pose

Downward-Facing dog

  1. Spread the fingers out
  2. Feet open as hip width
  3. Arms straight
  4. Open chest towards the tights
  5. Head relax
  6. Hip high

p2_down-dog.png

Standing Half-Way Up

  1. Feet together
  2. Knees straight
  3. Fingers on the ground / yoga block
  4. Back lengthening
  5. Hip pointing up
  6. Chest forward

p1_half-way-up.png

Forward Flow

  1. Feet together
  2. Knees straight
  3. Hip up
  4. Lower and middle back lengthening
  5. Fingers reaching down on the floor / yoga block

p11_forward-flow.png

Palms and Knees Pose

  1. Spread fingers out
  2. Palms open as shoulder width
  3. Shoulder above wrist
  4. Leg blending 90 degree
  5. Hip above knees
  6. Knee open as hip width
  7. Spine neutral

p-12_all-4.png

Cat Pose

  1. On palms and knees pose
  2. Round the back
  3. Head down
  4. Look into the navel
  5. Navel into spine
  6. Tail bone scoop forward

p14_cat pose

Cow Pose

  1. On palms and knees pose
  2. Chest sink down
  3. Look up
  4. Tail bone up

p5_cow-pose.png

 

Writer_Christine Sit

Photo_C. FOR STUDIO by Christine

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