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【#抗疫在家做咩好】跟 Gisele Bündchen 練習呼吸大法，調整身心靈！
疫症蔓延，令很多人內心不安。我們除了做好防疫工作保護自身體之外，其實心理也很需要被照顧。身為超模元祖的 #GiseleBündchen 極愛養生，她特別在這段時候和大家分享她多年練習的放鬆療法──交替呼吸法（Alternate Nostril Breathing）。
#交替呼吸 是 #瑜伽呼吸法 中最具有鎮靜作用。坐在一個比較舒適的位置，兩手自然垂於衣下擺處，右手食指和中指向手心彎屈，右手大拇指按住右側鼻翼，閉住右鼻孔，左鼻孔輕輕吸氣，然後用右手無名指按住左鼻翼，閉住左鼻孔，大拇指鬆開用右鼻孔呼。
大家在週末不妨試試！
(Video: @gisele)
【輕輕鬆鬆一分鐘⋯⋯深呼吸】
#你懂得呼吸嗎
#呼出你的困憂
#星期日輕輕鬆鬆一分鐘
雖然放假了，還是覺得頭重重好疲倦、悶悶不樂甚至精神繃緊？或許是你積壓太多煩心事又沒有解決。除了要靜下心找出原因外，呼吸方法也有關係。大部分人平日都是又短又淺的胸式呼吸，氧氣無法深入體內，長久下來便容易慢性缺氧，身心都無法舒展。抽一分鐘試試「鼻孔交替呼吸法」吧！深深吸氣並運行於肋骨和腹部，再緩緩呼出身體所有負能量，想像所有不快都流走！
鼻孔交替呼吸法
1. 彎曲右手的食指和中指，向掌心收起。
2. 右手大拇指按住右鼻孔，左鼻孔吸氣直至撐起肋骨和腹部。
3. 右手無名指按住左鼻孔，放開右手大拇指，右鼻孔慢慢呼氣。
4. 大拇指和無名指同時按住兩邊鼻孔，靜止一下。
5. 放開右手大拇指，右鼻孔吸氣後再按住，換左鼻孔吐氣，重覆2至4步驟，做5至10次。
Relax for a minute- take a deep breath
Are you feeling heavy headed, out of it or even stressed out even though it's a holiday? Perhaps you have a lot of unresolved matters on your mind. Aside from calming yourself to find the cause, breathing properly may help. Most people typically take short breaths from the chest and oxygen does not fully penetrate into your body. Over time, you have chronic lack of oxygen and your body is affected. Take a minute and try to breathe through alternating nostrils. Inhale deeply and run on the ribs and abdomen, then slowly exhale all the negative energy of the body, imagine that all the unpleasantness will flow away!
Breathing through alternating nostrils
1. Bend your index and middle fingers of your right hand towards your palm.
2. Use your right thumb to press on your right nostrils, breath through your left nostril until your ribs and abdomen flexes up.
3. Then use your right ring finger to press on your left nostrils, release your right thumb and breath through your right nostril slowly.
4. Pause for a bit by closing both nostrils with your thumb and ring finger.
5. Release your thumb and breath with your right nostril, then alternate back to left. Repeat steps 2-4 for 5 to 10 times.
（濕疹瑜伽工作坊 x 中大💕）
這幾天不停看報導，內心難受得很，也沒有心情天天出Post update.... 在剛過去的星期六，就是之前提及過的濕疹瑜伽工作坊的大日子～感謝各位抽空出席支持～我也是第一次教小朋友做瑜伽呢！🤗
在工作坊開始時，我特地加插了 Nadi Shodhana ( Alternate Nostril Breathing ) 的環節，用呼吸法幫大家平靜身心，我也試過幾次皮膚突然敏感，覺得全身發熱開始發炎時，立即靜下來進行5-10分鐘的呼吸練習，身體也就慢慢cool down 下來了～是一個完全免費的即時紓緩方法😉
每次有機會分享我的濕疹戒類經歷，我也覺得很感恩，最開心是可以親身跟網友作交流，得知你們因為我的經歷而開始戒類固醇，重拾健康，是我的榮幸😘
💜💜💜
歡迎查詢尖沙咀+觀塘瑜伽班🧘🏻♀️～也歡迎自組小班、1對1教學😉
PS* 想追蹤我的日常動態～也要follow 我的ig@francesca_ng 啊！😘
Trong khi các phòng tập đang đóng cửa thì mình đã sang nhờ anh Bình từ Viet Yogi để được hướng dẫn tập thử Yoga. Calisthenics & Yoga có rất nhiều điểm chung vì đều là các bộ môn bodyweight only vì thế mà mình đã luôn muốn trải nghiệm thử bộ môn này trong khoảng thời gian không thể đi tập. Mình đã học được rất nhiều từ trải nghiệm này, cùng xem và tập theo mình nhé.
?Theo dõi Viet Yogi: https://www.facebook.com/thevietyogi
?Anh Bình: https://www.facebook.com/bibeomario
?Mua thảm tập giống mình: https://shp.ee/kqhysiv
⏱Timestamp
01:40 3 kỹ thuật thở cơ bản
01:45 Belly breathing
05:43 Box breathing
08:05 Alternate Nostril Breathing - Nadī Shodhana
11:37 Tác dụng của việc thở trong Yoga
12:53 Warm Up
18:58 Cat Cow
21:15 Downward Facing Dog
23:00 Low Cobra
23:21 Upward Facing Dog
26:04 Chào mặt trời - Sun Salutation/Surya Namaskar
26:15 Sun Salutation A (lv1)
28:32 Sun Salutation A (lv2)
29:55 Sun Salutation B (lv1)
33:55 Sun Salutation B (lv2)
35:26 Hand Balance
35:55 Frog Pose
37:11 Crow Pose
39:26 One Leg Crow Pose
41:10 Crow to Handstand
42:40 Mobility & Flexibility
43:10 Bridge Pose
44:58 Wheel Pose/Thoracic bridge
47:42 Bridge Rotation
50:37 Cool Down
1:01:06 Mua thảm ở đâu
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Practice Nadi Shodhana for as minimum of 5 minutes to receive benefits and practice for longer 10-15 for even more benefits.
The benefits of practicing includes:
* Calm and better sleep quality: The ancient yogis taught that if you can learn to regulate the way you breathe, you can gain greater control over your mind as well. This is particularly helpful when you experience times of stress or anxiety. By slowing down your breath, you can slow down your mind as well.
* Soothing Nervous System: by slowing down your breath, the brain will send signals to your nervous system bringing it from fight & flight response to calm & relaxed.
* Mental clarity: which is why it’s great to practice before an important presentation, exam, or meeting!
* Revitalisation: it gives you a boost of energy.
Practice everyday to keep yourself calm, cool, collected and happy! We don’t have to look far for remedies to relax. In fact one of the most powerful ways is something we can easily practice! Namaste.
IG: @mindbonniesoul @bonnieschan #MindBonnieSoul
Nadi Shodhana冥想（清理經絡調息法）
練習Nadi Shodhana至少5分鐘，以獲得益處，練習10-15分鐘以獲得更多的益處。
練習的好處包括：
• 平靜和更好的睡眠質量：古瑜伽師教導說，如果你能學會調節你的呼吸方式，你也可以
更好地控制你的頭腦。當你經歷壓力或焦慮時，這特別有幫助。通過放慢你的呼吸，你
也可以放慢你的思維。
• 舒緩神經系統：通過減緩你的呼吸，大腦會向你的神經系統發送信號，使其從緊張忙碌
到平靜和放鬆。
• 頭腦清晰：這就是為什麼在重要的演講、考試或會議之前練習是很棒的！
• 活化：它給你一個能量的提升。
每天練習，讓自己鎮靜自若和快樂！我們不需要尋找太多的慰藉來放鬆。事實上，最有用的
本辦法往往是我們可以很容易練習的東西！
www.MindBonnieSoul.com
IG: @mindbonniesoul @bonnieschan #MindBonnieSoul
Remember to Subscribe to my channel MindBonnieSoul and turn on your notification bell!
www.MindBonnieSoul.com
Practice Nadi Shodhana for as minimum of 5 minutes to receive benefits and practice for longer 10-15 for even more benefits.
The benefits of practicing includes:
* Calm and better sleep quality: The ancient yogis taught that if you can learn to regulate the way you breathe, you can gain greater control over your mind as well. This is particularly helpful when you experience times of stress or anxiety. By slowing down your breath, you can slow down your mind as well.
* Soothing Nervous System: by slowing down your breath, the brain will send signals to your nervous system bringing it from fight & flight response to calm & relaxed.
* Mental clarity: which is why it’s great to practice before an important presentation, exam, or meeting!
* Revitalisation: it gives you a boost of energy.
Practice everyday to keep yourself calm, cool, collected and happy! We don’t have to look far for remedies to relax. In fact one of the most powerful ways is something we can easily practice! Namaste.
IG: @mindbonniesoul @bonnieschan #MindBonnieSoul
Nadi Shodhana冥想（清理經絡調息法）
練習Nadi Shodhana至少5分鐘，以獲得益處，練習10-15分鐘以獲得更多的益處。
練習的好處包括：
• 平靜和更好的睡眠質量：古瑜伽師教導說，如果你能學會調節你的呼吸方式，你也可以
更好地控制你的頭腦。當你經歷壓力或焦慮時，這特別有幫助。通過放慢你的呼吸，你
也可以放慢你的思維。
• 舒緩神經系統：通過減緩你的呼吸，大腦會向你的神經系統發送信號，使其從緊張忙碌
到平靜和放鬆。
• 頭腦清晰：這就是為什麼在重要的演講、考試或會議之前練習是很棒的！
• 活化：它給你一個能量的提升。
每天練習，讓自己鎮靜自若和快樂！我們不需要尋找太多的慰藉來放鬆。事實上，最有用的
本辦法往往是我們可以很容易練習的東西！
www.MindBonnieSoul.com
IG: @mindbonniesoul @bonnieschan #MindBonnieSoul
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