♥好好生活♥

海豚式 是練習手臂 核心肌群很好的體式 ，也可以更幫助體會如何打開肩膀與鎖骨，也是練習 頭立式 等倒立姿勢很好的動作喔!! 若要更加強練習核心肌群可以練習從海豚到海豚平板式(也就是前臂在地板)的push up 

How to :  

To enter dolphin pose from all fours: take hold of opposite biceps and plant your elbows on the ground beneath your shoulders. Release your forearms and interlace your fingers - or spread the fingers wide, palms flat and wrist creases facing forwards (more challenging than interlaced). Inhale, tuck the toes. Exhale, straighten the legs and press your hips to the sky. Inhale, shift forward into low plank, tap your nose outside the hands. Exhale, press into forearms and tap your forehead inside your hands. Inhale, shift forward. Exhale, shift back. Ride the waves of breath as your build strength and heat in the body.

or

 Start in plank in your elbows. Inhale breathe into your kidneys, tucking the ribs and squeezing the shins in to he midline. Exhale let the shoulder blades touch as you melt your heart between your biceps. Keepig this Inhale walk your feet up toward your body. Legs can come wide. Exhale belly to spine, shoulders in the back. there is a little outer rotation in the biceps to open the shoulders. Eventually you'll walk your legs up so much that they are directly over your hips. Feet free to lift your leg and turn this into pincha or just linger here for two mor breaths. Notice the emotions come up and pour out of your head. Let go. Be free of the negative thoughts and replace them with love. 

UrdhvaMukhaSvanasana / Upward Facing Dog

stack shoulders over hands, press the fingertips down, open the front of the shoulders and lift from the center of the chest. press the feet into the floor, tuck tailbone down to protect the back. firm the legs and roll the inside thighs toward the sky to maintain breadth through the lower back. This one is a good one four our posture and gives the front of our torso a nice stretch 

Down dog is always a posture of grounding, of rest. An opportunity to reconnect with the breath, to grow roots and ground and to steady the mind and lengthen the spine. when we breathe, air is drawn in and then forced out, over and over, again and again until our last day. But if we don't bring awareness to breathing with our whole lungs, we have stagnant air that remains. This residue combined with lack of proper air intake can contribute to physical fatigue. In the same way, when we hold on to the past: how someone wronged us, or a bad decision we made, this baggage is the same type of residue that manifests in the form of stress and emotional fatigue. Drop the burden by dropping your memory. Not your memory of your literal life story, but drop the memory of the wrongs, the hurts, feelings of bitterness or revenge, drop them all. Let them go. Drop your memory, release the staleness, and live with exquisite beautiful vitality 

老實說 今天真的是要累死我了 哈哈

為了要posr照片 一共拍了四次才差強人意的成功

然後每個challenge都要編輯照片上傳

我覺得我的手指都要費啦

可是可以因此跟好多優秀的瑜珈練習者交流 被激勵 也是很值得

自從跟了一個Springcleaningyogachallenge之後 

隨著五月的到來又陸陸續續冒出來好多的challenge呀

實在讓人難以選擇

我又是很貪心 什麼都想要 但往往到後來結果什麼都弄不好

我想如何取捨 放下真的還是我要好好學習的課題

先附上兩張獻醜圖片

左邊的是今年三月一日在公園練的 

右邊的是今天 四月30

看起來似乎沒有什麼太大差別

不過我自己的感覺是穩定一些 也感覺自在一些

本來換到的blogger 

但還是習慣這邊的模式

且這個部落格已經用了好幾年了

雖然方向一直改變

但也算是紀錄了我一路的人生

昨天是我第一次上團體班

講得經驗好像很豐富似的

因為是補習班臨時通知 也沒有很多時間準備

好再剛好前幾週也接了一個零起點的學生 所以就大致上用一樣的

只是這次一開頭 我先用圖畫來自我介紹

因為最近著了魔似的每天都在瀏覽關於手帳的blog

也每天都在期待我親愛的歲時紀趕快到我的手上

在參考眾多手帳達人的網誌時 也看到很多人都會幫心愛的手帳穿上美美的衣服

有些是另外購買 有些則是自己動手作

我對手作物一直都很有興趣

最近迷上了兩件事物，不是我誇張，而是真的連在睡夢中都會夢見這兩件事物

而且兩件事物前後還有相關

是什麼咧

分別是手帳 及 布書衣

手帳本來我就有習慣每年都會買一本新的

末日後的第一天

大家都做了些什麼呢？

我終於鼓起勇氣 (這跟勇氣有啥關係阿) 來面對我這個已經乾枯又雜亂到不行的網誌

就跟整理物品一樣 總會習慣一樣一樣再拿來回味 哈

時間過得也眞快

最近不知道是因為最近發生的事情還是因為冬天來了

特別特別的想家

其實常常很多台北街頭 汐止巷弄的影像都會在我腦中出現

這種想家的情緒要怎麼說呢

雖然這裡也有朋友 但眞的能說心裡話的好像又都沒有