RE: YOGA YOGA YOGA
SOMAMA,
welcome to be here & congratulation to ur baby.
i thought u shld ask ur instruction directly & let the onstruct know u r pregnant b4 class.
Sivananda Yoga在香港一般稱為"雪山派"。結合五項特定的鍛鍊方法：適當的運動、呼吸、 深度放鬆、素食，以及正面思考和冥想。每一課都有既定的進程，包括呼吸練習、拜日式、12 個傳統瑜伽姿勢以及放鬆練習。而在課堂開始及結束時，都會有短簡的頌唱和祈禱的
[size=medium]sivananda yogafollows a set structure that includes breathing, classic asanas, relaxation, as well as principles of diet and positive thinking.
[size=medium]Sun salutation is mostly to be practiced:
One round of Sun Salutation consists of two sequences, the first leading with the right foot in positons 4 and 9, the second leading with the left. Keep your hands in one place from positons 3 to 10 and try to co-ordinate your movements with your breathing. Start by practicing four rounds and gradually build up to twelve rounds.
1,Stand erect with feet together and hands in the prayer position in front of your chest. Make sure your weight is evenly distributed. Exhale.
2,Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.
3,Exhaling, fold forward, and press your palms down, fingertips in line with toes - bend your knees if necessary.
4,Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin.
5,Retaining the breath, bring the other leg back and support your weight on hands and toes.
6,Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.
7,Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back.
8,Exhaling, curl your toes under, raise your hips and pivot into an inverted "V"shape. Try to push your heels and head down and keep your shoulders back.
9,Inhaling, step forward and place the left (or right) foot between your hands. Rest the other knee on the floor and look up, as in position 4.
10,Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3.
11,Inhaling, streach your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.
12,Exhaling, gently come back to an upright position and bring your arms down by your sides.
better a witty fool than a foolish wit
發表於 
食煙來來去去咪又係又吸又呼. 
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