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#drgracieofficial
《Marichyasana A/ Marichyasana C》
今天上Derek 老師的Ashtanga vinyasa yoga
就是我上次說很適合男人上的瑜伽
#但不代表女人不能做
#這是邏輯問題
訓練肌肉力量很強的瑜伽
尤其有在重訓的人可能更快能進入狀況
#推薦男生上Derek老師的課
#上這個瑜伽一點都不娘
#只會越上越man
#能把這個瑜伽上到很娘也是特技
照片中的運動已經是相對適合我的
我的肌力還需要訓練😅
瑜伽是身心靈平衡的運動
可靜可動既柔軟筋骨又展現肌肉力量
再說上瑜伽娘的人
就只是告訴別人你內心的恐懼
深怕內心的柔性被引發出來
所以才一直用「否定」與「禁止」的方式
限制自己接觸瑜伽
#運動就是運動
#沒有男女之分
Re Studio
G. Hsu
#我沒有在教瑜伽請勿私訊粉專
#老師很專業在指導
#不要在那邊給我說543
//Marichyasana C👉馬里奇C//
今天要帶給大家聖哲馬里奇式的C
輔具準備：兩顆磚塊🧱
有三個步驟
步驟一👉增加髖骨可動域與身側柔軟度
步驟二👉旋轉的進入方式
步驟三👉L1-L2-L3
🚪哆啦任意門 完整影片這裡來
從根基出發：
https://youtu.be/nDB7AvtlS8Y
從烏鴉起飛：
https://youtu.be/iAXnWfqisUk
烏龜的技巧：
https://youtu.be/hNR6DA8rOUE
📺 #歡迎訂閱SPCAE頻道
🔔 #並且開啟小鈴鐺
👳🏽♂️ #聖哲馬里奇式
https://youtu.be/sN2hqWsucM0
————————————————————
🔔溫馨課前提醒
明日八肢1.5幫
A版練習➕Eka Pada Bakasana
//八肢幫的暑假作業：一本書•呼吸•體能鍛鍊//
即將再揹起書包的V師 又要閉關了
在這風雨生信心 零食吃好吃滿的日子
吃貨一邊摟著美食 一邊開出八肢幫的暑假作業➤
📔首先 書單一本
📌{離開時，以我喜歡的樣子} by樹木希林
不看臉色 不合群 活得像是麒麟獸
目前已回歸母星的傳奇老太太 說了一些人生濃縮語錄
V師要大家一個個去尋顏如玉
都去找黃金~巫
三幫各有呼吸和提升能力鍛鍊
♘ 0.5幫：
↺呼吸法➲A. 〠清醒頭腦呼吸法 Kapalabhati 30-30-30
💪鍛鍊➲還有什麼比海豚🐬更俏皮？
海豚10個呼吸+右腿上x5 + 左腿上x5
3組剛剛好
♘ 0.8幫：
↺呼吸法➲A+B》⌑作戰呼吸法 Box breathing x 12
💪鍛鍊➲物種進化中 https://bit.ly/2YCJQUn
8回 x 3組
♘ 1.5幫：
↺呼吸法➲A+B+C》↹左右脈清潔呼吸法Nadi Shodhana 1:1:1 x 12
💪鍛鍊➲三生三世手倒立
靠牆平板 走到手倒立 8回 x 3
♡每次呼吸法練習結束後
請在坐姿中調息3-5分鐘
每日一回合 10日後驗收✏
✓留言表達願意接受暑假作業 像是：0.5幫 我可以
✓10日後等師回歸發文 留言回報進度
#沒有面子問題也沒有壓力鬆鬆的認真練
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
8/10 週六 11:00 八肢0.5幫 課前提醒
繼續來研究神秘聖哲複雜難解的那一面｛Marichyasana D} 不當麻瓜當麻花
♢03:00pm 八肢0.8幫 課前提醒
本週V師說要打開 潘朵拉的盒子
糾竟是什麼 大家請提心吊膽準備
#呼吸串連總複習用呼吸在一起
#夜已深該洗洗睡了錢錢都睡了
#說好的有貓就按讚嗯
Started incorporating yoga into my daily routine because I’ve been feeling so lethargic and restless these days ?♀️ This easy 10 minutes yoga routine relaxes my mind, relieves fatigue and I find myself being able to take on my day more positively!
Special thanks to @jessicasinclairyoga for patiently guiding me along the way! ❤️
DISCLAIMER:
I’m not a professional yoga instructor and I’m still learning along the way. I’m open to learning new poses so do leave your tips in the comments box below so we can all learn from each other! ✨
OUTFIT DETAILS: http://bit.ly/idy_sg
?? Lululemon Energy Bra Long Line
https://bit.ly/2N1aiia
?? Lululemon Align Pant
https://bit.ly/2YJsxOC
?♀️ YOGA POSES:
POSE #1. Low Lunge (Anjaneyasana)
- Target area: Hip flexors, quadriceps, hamstrings.
- Props: Thick towel for the knee
Instructions:
1. Place left knee on the towel and bring the right leg forwards in a runner’s lunge.
2. Tuck in the tailbone till you feel a stretch on the left hip flexor.
3. Maintain the tucking of tailbone and inch the right foot forwards more till the right knee is almost straight.
4. Continue tucking the tailbone and start bending the right knee.
5. Option to raise the arms above the head.
x 5 breaths
Switch sides
Contraindications: Be careful if you have knee injuries.
POSE #2. Shoulder Rotations
- Target area: Shoulder and chest
- Props: Strap/ Belt
Instructions:
1. You can sit on a chair, on the ground in a comfortable seated position or in a kneeling position.
2. Grab both ends of the strap/ belt and tuck in the tailbone.
3. Protract the shoulder blades whilst holding the strap in front of you and as you bring the belt/ strap above your head and behind you, retract the shoulder blades.
Repeat 3-5x
Contradictions: Be careful if you have shoulder injuries.
POSE #3. Cow Face (Gomukhasana)
- Target area: Shoulders and chest
- Props: Strap/ Belt
Instructions:
1. Keep bum on the floor and cross right leg over left leg.
2. Holding the belt in right hand, bring the right arm above and behind the head and bend the elbow, allowing the belt to dangle behind your back.
3. Bring the left arm behind your back and bend the elbow, reaching the hand for the other end of the belt.
4. Walk right hand down the belt and left hand up the belt till hands meet.
x5 breaths
Switch sides
Contraindications: Be careful if you have shoulder injuries.
POSE #4. Fire Log (Agnitambhasana)
- Target area: Outer thigh and lower back
- Props: Thick towel for the knee
Instructions:
1. Seated on the bum, place right leg on top of leg leg. Right knee on top of left ankle, right foot on top of left knee. Ensure shins are in one line. If right knee cannot go down, place towel between right knee and left ankle.
2. Walk the hands forwards and bring the chest to the shin, keeping the back as straight as possible.
x 5 breaths
Switch sides
Contraindications: Be careful if you have knee injuries.
POSE #5. Pose dedicated to the sage Marichi C (Marichyasana C)
- Target area: Spine
- Props: Not required
Instructions:
1. Seated with legs straight out in front of you, bend the right knee and place the right foot close to the right bum, slightly on the outside of the right bum.
2. Bring right hand behind the body and place right palm on the floor behind you for support.
3. Rotate the body to the right and bring the left arm to the outside of the right knee.
4. Bend the left elbow and bring left hand into a stop sign.
x 5 breaths
Switch sides
Contraindications: Be careful if you have hip injuries.
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FAQ
Hello! My name is Mong Chin and I'm from sunny Singapore. I am 1.63m and I am singaporean Chinese. I speak English, Mandarin and am currently learning Korean in my free time. I love all things beauty and fashion, and I also like to share my life here. I hope you guys enjoy watching my videos!
DISCLAIMER
This video is in collaboration with Lululemon. I do not make any money out of any purchases and all opinion are my own.
Stay safe and have a blessed week ahead!!! ❤️
