關於 plow pose ，我們在網路上蒐集到這些相關的討論、資訊與評價

#Katie負責任瑜伽小提示 讓我們的瑜珈練習更有效率:)
犁鋤式 ｜Plow Pose ( Halasana )
犁鋤式有助於緩解腰痠背痛，且能充分釋放情緒上的緊張焦慮，對於放鬆與鎮定有極好的效果。而需特別注意的是，雖然 Halasana 的姿勢形狀看起來並不是太過於困難，但仍有許多需要留意之處，尤其如果脖子正在受傷或有舊傷，請避免練習犁鋤式 Halasana 與其替代式 Poorva Halasana，同時，女性朋友需避免在懷孕期間和月經週期的前兩天練習。

坐在地板上前後滾一滾背，準備好將頸部安放在舒服的位置，確保不會被綁起來的頭髮以及髮飾牽絆，將腳慢慢滾動往頭的方向延伸，雙手支撐於下背部，將屁股向上推，腳碰不到頭後方的地板沒有關係，可以先讓腳懸空，保持下背往上推高，背部應垂直於地板，最初可能很難，但每次在動作裡穩定呼吸時，後背都會越來越放鬆。停留10-15個呼吸，無論眼睛是閉上或睜開都好，將視線看往眉心。結束最後一個呼吸，輕輕把屁股放回到地板，再將自己抱成一顆球，滾往左右或前後，也可在地板上繞圈圈，接著躺平。

最常見的錯誤與改善提示：
1. 如果感到頸部有壓力，可將摺疊的毛毯墊在上背。
2. 如果你從未練習過 Halasana ，建議從其替代式 Poorva Halasana 開始練習，它具有與原始動作類似的好處。輕鬆躺在地面，確保腰部以上的身體部位與地面保持接觸，慢慢、輕輕的向上拉動雙腿，嘗試將腳往頭部的方向延伸，讓大腿和腹部之間呈大約45度角，保持呼吸順暢。

👉🏼每個人的身體都是不同的，所以即便在同一個姿勢裡我們看起來永遠不一樣，如果感到任何不舒服，請緩慢離開動作，總是傾聽你自己身體的聲音並尊重它:) 完全摸不著練習頭緒嗎？進教室跟 Katie 一起 Flow 吧:D

🙏🏼我的瑜珈技巧有給你一些練習靈感嗎？留言讓我知道，並 Tag 有需要的朋友讓他也受用

請訂閱我 YouTube 搜尋 ►凱蒂瑜珈Flow With Katie
請追蹤我 IG 搜尋 ►flowwithkatie
#小班制常態課程請參考置頂文
🔴一對一 / 私人或企業包班 / 活動邀約 歡迎私訊討論

5th Chakra: Vishuddha (aka Throat Chakra)
• Located in the area of the throat

One of the symptoms of imbalanced Vishuddha is communication difficulties. While Vishuddha is overactive, we might relish arguments, being over-voiced and lost the ability to listen; on the other hand, when it’s underactive, we might be fear of speaking our personal truth or feeling not being heard.

Healing and tuning Vishuddha into balance, allows us to easily communicate (speak and listen) with others and our own self, show truthfulness and integrity.

Asanas for self-expression
1. Cat and cow (Marjaryasana and Bitilasana)
2. Camel Pose (Ustrasana)
3. Shoulder Stand Pose (Sarvangasana)
4. Plow Pose (Halasana)
5. Fish Pose (Matsyasana)

Wanna know more about singing bowls and the workshop details, please contact @thepracticegroup

📸 @ear_will

Fail 😂 First attempt at the Plow Pose! Form needs to improve, back needs to be a lot straighter, etc. A for effort perhaps? 🤭
I’m trying to get more flexible so.. I suppose here’s to many, many more first attempts🤪 #perfectnever #reebok #reebokmalaysia

♥ 20-Minute Gentle Evening Yoga Stretches with Nika Karan to wind down and sleep better. Snap & Share pictures of your progress. Tag us @JoannaSohOfficial @NikaKaran #JSohActive #HERNetwork
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Polish-bred and Malaysia-based Nika Karan, is a holistic health coach & yoga teacher. As a busy entrepreneur and mum of 2 boys, she's on a mission to teach other mums how to get in the best shape of their lives while eating better, cooking faster and exercising smarter. You can find more info about Nika's signature transformation programs at https://www.nikakaran.com


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This workout combines relaxing yoga sequence with high intensity exercises to help you burn fat more effectively, and at the same time, give you the "relaxation" you need.

Exercises Sequence:
- Sit with Legs Crossed
- Head & Neck Rotation
- Shoulder Rotation
- Side Stretch
- Downward Dog
- Baby Cobra
- Half Locust + Hands Stretch
- Cobra
- Downward Dog Split
- Pigeon Pose
- Child's Pose
- Seated One Leg Forward Bend
- One Leg Side Spinal Twist
- One Leg Side Spinal Stretch
- Butterfly
- Knees to Chest
- Legs Up the Wall
*Advance variation: Shoulder Stand + Plow Pose
- Happy Baby Pose
- Side Spinal Twist
- Shavasana + 4-7-8 Breathing


Total Workout Time: 20 minutes
Best Results: Do this sequence in the evening to destress, wind down and sleep better.

Here are more yoga videos by Nika Karan to guide you through your journey: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgVTh7dj-60LjZlaQKPhwJK


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