一节60分钟的阴瑜伽课

2010-06-11 17:29阅读：

http://blog.sina.cn/dpool/blog/u/1283213480

一节60分钟的阴瑜伽课(于伽翻译)

This is a gentle one.Hold each posture for three minutes.Relax the body in any that feels comfortable for thirty to sixty seconds between the asanas.
这是一节通用课程。保持每个体式三分钟。体式之间用任何舒服的方式放松身体30到60秒。

Opening Meditation开始的冥想

Butterfly蝴蝶式

Dragonfly:fold over right leg蜻蜓式：屈向右腿
Dragonfly:fold over left leg蜻蜓式：屈向左腿

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Dragonfly:fold down the middle蜻蜓式：屈向中间

The Sphinx is a gentler backbend

Sphinx人面狮身

Child's Pose婴儿式
The Seal with arms straight is the deepest backbend

Seal海豹式

Child's Pose婴儿式

Half Shoelace with right leg forward右腿向前的半鞋带式
Half Shoelace with left leg forward左腿向前的半鞋带式

Happy baby快乐婴儿
Twisting Shoelace

Reclining Twist on right side向右扭转
Reclining Twist on left side向左扭转

Shavasana摊尸式

Finishing Mwditation结束的冥想

The above flow can be extended to ninety minutes by increasing the holds to five minutes per posture.
上面的流程可以通过增加每个体式保持五分钟来延长到90分钟。

于伽译自《Iin Sights》

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