相信大家在辦公室坐一整天,很需要放鬆我們的脊椎與肩膀。
瑜珈放鬆脊椎扭轉3招
1️⃣嬰兒式扭轉
Child pose twist
(正面)
2️⃣嬰兒式扭轉
Child pose twist
(背面)
手穿過腋下,確定肩膀與頸椎舒服的放下。不擠壓到耳朵,不聳肩,掌心朝上。
3️⃣牛式Cow pose
四足跪姿,手在肩膀正下方,手肘微彎。吸氣打開胸椎放鬆腰椎,肩膀遠離耳朵。
4️⃣貓背式Cat pose
四足跪姿,手在肩膀正下方,吐氣拱背眼睛看向肚臍。肩膀放下,尾骨向內捲。
記得肩膀一定要放下,才能放鬆到脊椎喔!
喜歡的歡迎儲存收藏,
分享給你的朋友吧😊
#居家訓練菜單 #瑜珈 #瑜珈老師 #瑜珈服 #yoga #yogapractice #yogagirl #yogapose #cowpose #catpose #childpose #yogagirl #yogateacher #yogaeveryday
同時也有12部Youtube影片,追蹤數超過0的網紅館長成吉思汗,也在其Youtube影片中提到,🎥今日有氧老師 Teacher. 柔柔老師-(@lin_yen_jou) 🎥章節 Chapters. 0:00 Intro前言 1:02 Shoulder Stretches 肩部舒展 3:36 Tight Hip Stretches 髖關節伸展 12:49 Splits Stretches 側...
cat pose yoga 在 Ankie Beilke Facebook 的最佳貼文
Bitilasana - Cow Pose one of my favourite poses to open up the spine, chest and neck at the beginning of my yoga classes. The cat - cow movement naturally creates sync with your breath, a beautiful way to warm up the body😊✌🏼🙏🏻
The Lunar New Year has just begun and what better way to start the new year than to join our 5 day challenge from Feb 24-28, 2021🧧!? Each day we’ll explore a different animal that’s a part of the Chinese zodiac calendar. Are you ready to show the animal in you 😛?
#LunarNewYearAsanas
Hosts:
@kattiyoga
@doris.ay
@natalie.soderstrom
@ankiebeilke
Sponsors:
@sweatybetty
@sweatybetty_hk
@mysugarmat
@swissfxcbd
Pose Line-Up:
1. Ox Pose (Bitilasana) 🐮
2. Tiger Pose (Vyaghrasana) 🐯
3. Dog Pose (Adho Mukha Svanasana) 🐶
4. Snake Pose (Sarpasana) 🐍
5. Yogi’s Choice 😉
Rules:
1. Follow all hosts and sponsors
2. Repost the flyer to your page, tagging a few friends
3. Post daily using #LunarNewYearAsanas
4. Tag all your hosts and sponsors on your posts
5. Make sure your profile is set to public so we can see your posts
Prizes and winners:
3 winners will be selected and each winner will get 1 of the 3 following things:
1. 1 Sweaty Betty outfit
2. 1 Sugarmat Mat
3. 1 bottle of SwissFX CBD oil
#iamasweatybetty #iamasweatybettyhk #sugarmat #mysugarmat #swissfxcbd #yogachallenge
#igyogachallenge #igyogachallenges #igyogafam #yogachallengesdirectory #yogapractice #lunarnewyear #lunarnewyear2021 #lunarnewyearyoga #chinesenewyear #yogaposes #yogainspiration #yogapractice #mysugarmat @dianejchia
cat pose yoga 在 Betsy Chen Facebook 的最讚貼文
Get Active! Rise & Shine [Ep 35] | Yoga
& Pilates with Dawn Sim & Betsy Chen
Join Dawn & Betsy for a blast to your core this morning!
🔴 LIVE
★ Date: 1June 2020
★ Time: 8:30 am (Singapore time)
The Get Active! Rise & Shine programme is designed to keep you healthy & active at home! Be it working from home or spending time with your families, may you find a renewed sense of energy to go about doing your daily activities!
The programme rundown is as follows:
Segment 1: Dawn
Ujjayi breathing
Seated arm extensions
Seated side bends
Cat cows
Three legged Dog
Low Lunge
Half Split
Sun Salutations x 8
Big Toe Standing pose
Standing Pigeon
Dancer pose
Crescent Lunge
Humble Warrior
Segment 2: Betsy
Supine Single Leg Toe Taps
Double Leg Toe Taps
Deadbug
Double Leg Stretch
Lift and Lower (One Leg Bent)
Teaser
Swimming Prep
Planks
Inchworm
Push Up
Seated Mermaid Stretch
Enjoy the programme!
More virtual classes are also available on ActiveSG Circle! : https://bit.ly/fb-activesg-circle-virtual-classes
#SGUnited #GetActiveSG #GetActiveTV #1PlaySports #GetActiveStayStrong #SingaporeTogether #StayHomeForSG
cat pose yoga 在 館長成吉思汗 Youtube 的最佳貼文
🎥今日有氧老師 Teacher.
柔柔老師-(@lin_yen_jou)
🎥章節 Chapters.
0:00 Intro前言
1:02 Shoulder Stretches 肩部舒展
3:36 Tight Hip Stretches 髖關節伸展
12:49 Splits Stretches 側身伸展
11:16 Pigeon Pose Stretches 鴿式伸展
18:06 Cat-cow Pose Stretches 貓牛式伸展
19:45 Thread the Needle Pose 穿針引線式
23:15 Baby Pose 嬰兒式
25:30 Cool Down 收操
🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻
新頻道 館長惡名昭彰 https://reurl.cc/qgkAAR
惡名昭彰官方網站👉🏻https://bit.ly/3vax6k8
預購服飾👉🏻https://bit.ly/3qir3bM
好吃推薦👉🏻https://bit.ly/3gG2130
精選特惠👉🏻https://bit.ly/2SgnlCR
現貨服飾👉🏻https://bit.ly/3gJwYTV
🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻
官網最新公告訊息👉🏽https://bit.ly/2TO5weI
會員等級表👉🏽https://bit.ly/3gJxoJZ
💗加入頻道會員享有徽章/特殊貼圖符號/非公開影片💗
🙋🏻♀️社群按讚搶先看 獲取最新消息🙋🏻
館長陳之漢 飆捍FB👉🏿https://bit.ly/3xzqyMI
惡名昭彰官方IG👉🏿https://bit.ly/3iXWQgc
惡名昭彰官方FB👉🏿https://bit.ly/3zJIc28
漢漢百貨生活館 FB👉🏿https://bit.ly/3xBORJT
成吉思汗健身俱樂部FB👉🏿https://bit.ly/3xFwhAv
cat pose yoga 在 SHINPHAMM Youtube 的最讚貼文
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
#SHINPHAMM #SHINTRY #AGCR
-------------------------------
Mua merchandise của SHINPHAMM tại đây:
?Facebook: https://facebook.com/agcr.official
?Instagram: https://instagram.com/agcr.official
-------------------------------
Gear mình sử dụng để quay video:
Máy quay a6500: https://shp.ee/q4kpt9v
Máy quay a7iii: https://shp.ee/xhwtikx
Lens: https://shp.ee/nwkn5qb
-------------------------------
Follow Us:
► Facebook: https://www.facebook.com/shinnphamm (Shin Phamm)
► Instagram: https://www.instagram.com/shinphamm (@shinphamm)
► Camera & Video: https://www.facebook.com/AnhThe.Ng
-------------------------------
*Disclaimers: Shinphamm không phải là bác sỹ hay chuyên gia huấn luyện, tất cả video chia sẻ hoàn toàn dựa trên kinh nghiệm luyện tập cá nhân và kiến thức tự đúc rút được. Hãy chọn lọc thông tin kỹ càng khi xem video và luôn chủ động tìm đến các chuyên gia để được tư vấn.
cat pose yoga 在 Yoga with Andrea Youtube 的最佳貼文
Ok ? here’s my mini-story on lower backs~long time ago (not soooo long, but long), my late grandmother would tell me to sit up straight, stop hunching your back, stop sitting in front of the TV watching cartoons all day - you’ll have backaches - mini-me, stubborn me - never listens.
Here I am today sharing a lower back yoga sequence cause - I sit a lot, more than moving a lot anyway, and all this sitting and hunching at my phone and laptop has definitely brought with it - lower back pains (and tight hips-but that’s not going to be in this video today). In any case, pain in the lower back can seriously affect your mood and your day.
So, the lower back is super important for us to maintain our posture, reduce stiffness and speed up the healing process. How do we protect and remove the tensions to get these benefits?
These yoga poses can offer great relief for the pain and provide great preventative care for the future. Here are a few yoga poses to ease lower back pain and relieve that dull sensation.
Sequence:
Centering: 3 minutes + include breathing practice of your choice
Warming Up: Surya Namaskar Classical or Surya Namaskar B, see my videos below for the Surya Namaskar options.
Classical Surya Namaskar: https://youtu.be/nfoPZsxH2wI
Surya Namaskar B: https://youtu.be/EIhePj7nX0s
Poses:
- Ragdoll
- Downward Facing Dog
- Child Pose
- Side stretch child pose
- Cat & Cow
- Thread the needle (both sides)
- Walking downward facing dog
- Twisted dog
- Spinx
- Seal
Cool Down:
- Supine Twist
- Savasana
Feel free to switch around the poses, add reps, longer breaths - get creative and make your own flows~feel free to also share with me your experience and flows.