新手學前班!第一堂瑜伽課要知道的14個pose (Part 2)

上次示範的式子大家還有印象嗎?記得它們的名字沒有?如果想快些「上手」,最好就是趁早溫!仔細看看以下示範及其名稱,會讓新手的你上課時更輕鬆。

Mountain Pose

  1. Feet together
  2. Arms rest beside the body
  3. Palm facing inward
  4. Scoop tail bone down
  5. Close eyes
  6. Standing still

p6_montain-pose.png

Chair Pose

  1. Feet together
  2. Move hip back
  3. Blend knee
  4. Sit back
  5. Scoop tail forward
  6. Ribs in
  7. Arms up
  8. Weight on the heels
  9. Gaze forward

p4_chair-pose.png

3-Legged Dog

  1. From Downward-Facing Dog pose (Part 1)
  2. Feet together
  3. Raise one leg back and up
  4. Pressing through the palms
  5. Shoulder even
  6. Navel in
  7. Square the hip
  8. Keep both leg super straight

p9_3-leg-dog.png

High Plank

  1. Feet together
  2. Squeeze tights and hip
  3. Scoop tail bone towards the chest
  4. Lower back not arching
  5. Shoulder above wrist
  6. Pressing through the palms

p7-high-plank.png

Low Plank (knees down)

  1. From High Plank Pose
  2. Knee down
  3. Shift body weight forward
  4. Shoulder over wrist
  5. Scoop tail bone forward
  6. Gaze forward
  7. Blend elbows 90 degrees

p13-half-push-up.png

Low Lunge Pose

  1. One leg in front, knee above ankle
  2. One leg back, slid the knee as back as you can
  3. Hands beside the front foot
  4. Chest forward
  5. Sink the hip down

p8_low-lunge.png

High Lunge Pose

  1. One leg in front, blend 90 degree, knee above ankle
  2. One leg back, ball of the feet on the floor, heels up to the ceiling
  3. One hip (front leg side) back, the other hip (back leg side) forward
  4. Navel in and up
  5. Arms extends toward the ceiling
  6. Shoulder down
  7. Arms beside the ears

p10_high-lunge.png

Photo_C. FOR STUDIO by Christine

Writer_Christine Sit

 


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