一节90分钟的阴瑜伽课

2010-06-19 19:55阅读：

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

一节90分钟的阴瑜伽课(于伽翻译)

Hold these poses for four minutes. This will makes this flow more chanllenging than the first flow.Again relax the body in any way that feels comfortable for thirty to sixty seconds between the asanas.
保持这些体式每一四分钟的时间。这一套路要比第一套路要有很大的挑战性。在每个体式之间用感觉舒服的任何动作放松三十到六十秒。

Opening Meditation开始的冥想

Frog __ tadpole for first two minutes 蛙式——蝌蚪两分钟

__ full frog for a second two minutes ——全蛙两分钟

Child's Pose for noe minute 婴儿式一分钟

Sphinx 人面狮身
The Sphinx is a gentler backbend

Child's Pose for one minute 婴儿式一分钟

Shollace with right leg on top 右腿在上的鞋带式
Shoelace folding forward

Sleeping Swan with right leg back 右腿在后的睡天鹅
Shollace with left leg on top 左腿在上的鞋带式
Sleeping Swan with left leg back 左腿在后的睡天鹅

Caterpillar 毛毛虫式

Dargon cycle with right leg forward: 右腿在前的龙式
Baby Dragon for first two minutes 幼龙二分钟
一节90分钟的阴瑜伽课

Oversteping Dragon for last two minutes 大跨步龙式两分钟
一节90分钟的阴瑜伽课

Down dog for up to one minute 下犬一分钟
Child's Pose for one minute 婴儿式一分钟
Dargon cycle with left leg forward: 左腿在前的龙式
Baby Dragon for first two minutes 幼龙二分钟
Oversteping Dragon for last two minutes 大跨步龙式两分钟
Down dog for up to one minute 下犬一分钟
Child's Pose for one minute 婴儿式一分钟

Reclining Twist on right side 向右扭转
Twisted Roots adds an internal hip rotation