8个简单瑜伽动作 | 周末分享

瑜伽不是一种健身运动，因为它不会帮助减肥或者脱脂。但是瑜伽通过呼吸调息、动静平衡、身心统一等要诀帮助刺激身体恢复本身的自觉与自愈。就这一点的重要性和影响力，是别的有氧运动无法替代的。

瑜伽通过各种呼吸及各种不同的独特姿势给予头脑、筋肉、内脏、神经、荷尔蒙腺体适度的刺激，通过强化腹腔内脏器官，除去身体的不安定因素，保存并增加体内生命能量使之不浪费不虚耗，从而令身心健康自然统一安定。

今天就给大家推荐八个，我经常做的瑜伽恢复动作。

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瑜

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1

8

 Thread the Needle Pose

穿针引线式

躺下，屈膝、脚踩地。将右脚踝横跨在左大腿前侧，整个人如同阿拉伯数字“4”。请保持右脚足弓，不要塌陷。左脚离地，右手从右腿内侧穿过两腿之间，与左手环抱左小腿，借由双手拉回左小腿的力量，让左大腿、右小腿靠近胸口，但横跨的右膝盖要远离胸口。深呼吸，每边停留至少30秒。

Lay on your back with your feet flat on the floor and knees bent. Cross your RIGHT ankle over your LEFT knee as if making a figure “4”. Keeping your hips grounded and your lower back pressing into the mat, pull the LEFT knee in towards the chest, threading your RIGHT hand between your legs. Clasp your hands underneath your LEFT knee to help pull the knee deeper into the stretch. Focus on keeping the RIGHT knee open to really stretch the hip. Breathe deeply and hold for at least 30 seconds on each side.

2

8

 Happy Baby Pose

快乐婴儿式

平躺，抬起小腿，将膝盖贴近胸部。把手放在双脚足弓内侧，打开膝盖，略宽于双肩。保持你的背部尽可能地在垫子上，用手扣住双脚，同时双脚用力下拉至自己的极限，制造阻力。深呼吸，并保持至少30秒。

Lay on your back on your mat and pull your knees to your chest. Place your hands on the inside arches of your feet and open your knees wider than shoulder-width apart. Keeping your back pressed into the mat as much as possible, press your feet into hands while pulling down on feet, creating resistance. Breathe deeply and hold for at least 30 seconds.

3

8

Butterfly Pose

蝴蝶式

坐在地上，双膝打开，让两个脚心相对并 保持上体直立。双手放在两旁，用腿部肌肉的力量打开膝盖，使它们尽可能地贴近地面。将你的身体尽可能的向上立起来，感受大腿内侧的拉伸。吸气，将你的双脚内收或者双手前伸，拉伸放松一下背部，保持这个动作30秒。

Sit tall on your mat with your knees bent, and hands by your side on the mat. Bring the soles of your feet together and allow the knees to open out to the side. Use your leg muscles to open the knees and bring them closer to the floor. You should feel the stretch in the inner thighs. To deepen the stretch, you can pull the feet closer in towards you, or you can fold forward and walk your hands out in front of you. Hold the pose for 30 seconds.

4

8

Frog Pose

蛙式

这个姿势非常容易受伤，所以要保护好你的膝盖和脚踝。做好准备，趴在地上，双手放在肩膀下，需要厚一点的垫子，并膝盖放到垫子上。慢慢地，轻轻地，伸展你的膝盖，直到大腿内侧的拉伸让你感到舒适。一定要保持脚踝与膝盖在一条线上，整个过程中，脚和小腿都要与地面接触。如果想要更多拉伸，可以下拉前臂。保持至少30秒。

This pose is pretty intense, so make sure you don’t suffer any injuries in your knees or ankles. To get into the pose, get on all fours, with hands under your shoulders and your knees on your mat, or even blankets for more padding. Slowly and gently, widen your knees until you feel a comfortable stretch in your inner thighs. Be sure to keep your ankles in line with your knees, and your feet and calves grounded the entire time. If you’re able to, lower down to your forearms. Hold for at least 30 seconds.

5

8

Half Pigeon Pose

半鸽式

做好这个动作的最简单的方法，弓步右脚向前，双手放在右脚两边的垫子上。大部分重量落在手上，向你的左手方向滑动右脚，并将膝盖往右侧打开。打开膝盖，直到右侧小腿放到垫子上，与垫子的前方平行。慢慢降低左腿膝盖和胫骨，尽可能地贴近地面。臀部尽量往前靠近地面。为了使拉伸更加温和，保持手臂伸直，双手平放在地板上。如果想要更多拉伸，你可以降低你的前臂，使其尽可能贴近右腿。你会感到右臀外侧和臀大肌深层的拉伸。保持至少30秒，然后在另一侧重复。

The best way to get into this position is to start in a runner’s lunge with your RIGHT foot forward and both hands on the mat on either side of your front foot. With most of the weight in your hands, slide your front foot over towards your LEFT hand, and lower the knee over to the RIGHT. Place the outside of your RIGHT calf on the mat so that it is parallel to the front of your mat. Slowly lower your back knee and shin to the floor. Square your hips as much as possible to the front of the mat. For a more moderate stretch, keep your arms straight and hands flat on the floor. To increase the stretch, you can lower down to your forearms, or even lower all the way down to lay over your front leg. You should feel the stretch on the outside of the RIGHT hip and in the glute. Hold for at least 30 seconds, then repeat on the other side.

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8

 Double Pigeon Pose

双鸽式

坐在垫子上，保持上身直立。左腿在上，双腿交叠。可以用手臂辅助姿势摆放，抓住左脚踝，轻轻拉伸，把左腿置于右侧膝盖的顶部。如果臀部肌肉紧张，右侧膝盖可能会抬离地面，但当臀部肌肉放松以后，就能打开更多，右侧膝盖就会慢慢贴近地面。为了更多的拉伸，你可以稍微向前移动双手，以获得伸展。保持至少30秒，然后在另一侧重复。

Sit on your mat in a crossed-leg position with your LEFT leg crossed in front. Using your arms to help move to the pose, grab your LEFT ankle and gently pull the ankle to place it on top of the RIGHT knee. The shins should now be stacked with the LEFT leg on top. If your hips are really tight, your right knee may be lifted up off the floor a bit, but as your hips open more, your knee will eventually lower. To intensify the pose, you can walk your hands forward slightly to get deeper into the stretch. Hold for at least 30 seconds, then repeat on the opposite side.

7

8

 Low Lunge

低弓步式

弓步右脚向前，双手在右脚两侧的垫子上。把你的左膝和胫骨放到地板上，轻轻地抬起你的胸部和手臂，双手置于大腿前。保持腹肌收紧和背部挺直（背部容易因为拉伸而弯曲）。为了获得更多的拉伸，手臂往前，轻轻伸展，再次确保背部挺直。保持30秒，在另一侧重复。

Start in a runner’s lunge with your RIGHT foot forward and your hands on the mat on either side of your front foot. Lower your back knee and shin to the floor and carefully lift your chest and your arms up, resting your hands on your front thigh.Be sure to keep the abdominals engaged and don’t allow the back to arch. To increase the stretch, reach the arms overhead, and very slightly lean forward, again making sure to not to arch the lower back. Hold for 30 seconds and repeat on the other side.

8

8

Crescent Lunge

仍旧是弓步右脚向前，但是膝盖保持直立。慢慢将双手远离地面，首先置于大腿前。臀部下沉，尽量贴近地面。向上伸展双手，高于头部，收紧腹肌。注意力集中在左腿的拉伸上面，左腿下沉，带动臀部，加强拉伸。每侧保持至少30秒。

Start in your runner’s lunge again, this time keeping the knee raised. Slowly bring the hands off the mat, first bringing them to the front thigh. Allow the hips to sink lower as you square your hips to the front of your mat. Bring the arms up and overhead as you engage the abdominals. Focus on lengthening through the back leg and continue sinking and squaring off the hips to deepen the stretch. Hold for at least 30 seconds on each side.Adding one, some, or all of these yoga poses to your daily workout routine can help improve and maintain flexible and healthy hips. You’ll feel more mobile and may even notice yourself gaining strength in your hips and legs. Adding one, some, or all of these yoga poses to yourdaily workout routine can help improve and maintain flexible and healthy hips.You’ll feel more mobile and may even notice yourself gaining strength in yourhips and legs.

 

Get some exercise, and have a great weekend.