Standing poses 站立体式 体式按首字母A-Z顺序排列 Big Toe Pose (Padangusthasana) 手抓大脚趾式 Level: Intermediate Ideal for women who are trying to get pregnant Improves digestion Relieves headache 难度水平:中级 备孕期女性理想体式 改善消化 缓解头痛 Chair Pose (Utkatasana) 幻椅式 Level: Beginner Improves posture and balance Tones abdomen and thighs Great for athletes and runners 难度水平:初级 改善体态和平衡力 加强腹部与大腿力量 适合运动员和跑者 Dolphin Pose (Catur Svanasana) 海豚式 Level: Intermediate Brings relief to asthma patients Stress-reliever Prevents osteoporosis 难度水平:中级 缓解哮喘症状 缓解压力 预防骨质疏松症 Downward Facing Dog Pose (Adho Mukha Svanasana) 下犬式 Level: Beginner Enhances hamstring flexibility and hip flexion Stretches Achilles' tendons Strengthens wrists, ankles, toes and back 难度水平:初级 提升腿部韧带灵活度和髋部扭转曲度 延展脚后跟肌腱 加强手腕,脚踝,脚趾和背部 Eagle Pose (Garudasana) 猫头鹰式 Level: Intermediate Great for balance Good for respiratory problems Tones calves, thighs and arms 难度水平:中级 适合练习平衡力 有助于缓解呼吸问题 加强小腿后部,大腿和手臂力量 Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana) 手抓脚趾站立伸展式 Level: Intermediate Improves balance and focus Stimulates urinary and reproductive organs Beneficial in weight loss 难度水平:中级 提升平衡力和专注度 刺激泌尿和生殖系统 有利于减重 Extended Side Angle Pose (Utthita Parsvokonasana) 侧角伸展式 Level: Beginner Great pose for athletes and dancers Improves body alignments and mental focus Opens hips and strengthens ankles 难度水平:初级 适合运动员和舞者 有利于身体体态调整和专注度提升 打开髋部,加强脚踝 Half Bound Lotus Standing Pose (Ardha Baddha Padmottanasana) 半莲花站立前屈式 Level: Advanced Great stretch for Achilles' tendon and hamstrings Beneficial in hormonal imbalances Strengthens arms and legs 难度水平:高级 延展脚后跟肌腱和腿部韧带 有利于体内荷尔蒙激素平衡 加强手臂和小腿力量 Half Moon Pose (Ardha Chandrasana) 半月式 Level: Beginner Aids in fat loss Greatly increases sense of balance and mental focus Stretches thighs and ankles 难度水平:初级 有利于减肥 大大增强平衡感和专注度 延展大腿和脚踝 Half Wheel Pose (Ardha Chakrasana) 半轮式 Level: Advanced Strengthens and tones chest muscles Enhances sense of balance Increases ankle and back strength 难度水平:高级 加强胸部肌肉 提升平衡感 加强脚踝和背部力量 Headstand (Sirsasana) 头倒立 Level: Advanced Improves balance and focus Strengthens upper body Avoid if you have neck injury or migraine 难度水平:高级 提升平衡感和专注度 加强上半身力量 如有颈部损伤或偏头痛应避免此体式 Intense Side Stretch Pose / Pyramid pose (Parsvottanasana) 加强侧伸展式 Level: Intermediate Stretches back, groin and inner thighs Tones abdomen and lower body Great for weight and fat loss 难度水平:中级 伸展背部,腹股沟和大腿内侧 加强腹部和下半身力量 有利于减肥 Lord of Dancers Pose (Natarajasana) 舞王式 Level: Advanced Great hip opener and balance enhancer Improves mental focus and back flexibility Sculpts arms and calves 难度水平:高级 有利于打开髋部和加强平衡力 提升专注度和背部灵活度 雕刻手臂和小腿线条 Mountain Pose (Tadasana) 山式 Level: Beginner Helps gain initial sense of balance Opens up chest cavity for breathing exercises Stimulates thyroid and helps increase height 难度水平:山式 有利于获得平衡感 打开胸腔进行呼吸练习 刺激甲状腺,有利于增高 One Legged Dog / Downward Dog (Split) Pose (Eka Pada Svanasana) 单腿下犬式 Level: Intermediate Enhances hamstring flexibility and hip flexion Stretches Achilles' tendons and groin Improves digestion and balance 难度水平:中级 提升腿部韧带灵活度和髋部扭转曲度 延展脚后跟肌腱 加强手腕,脚踝,脚趾和背部 One Legged Headstand (Eka Pada Sirsasana) 单腿头倒立 Level: Advanced Beneficial in mental stress, depression, anxiety and fatigue Stretches legs and ankles Strengthens back, elbows and forearms 难度水平:高级 有利于缓解精神压力,抑郁,焦虑和疲惫等情绪和症状 延展大腿和脚踝 伸展背部,手肘和前臂 Revolved Extended Side Angle Pose (Parivritta Parsvokonasana) 扭转侧角伸展式 Level: Intermediate Stretches groin and legs Helps trim down belly fat and tone abdomen Strengthens ankles, knees and wrist 难度水平:中级 延展腹股沟和小腿肌肉 有利于收平小腹和加强腹部力量 加强脚踝,膝盖和手腕 Revolved Triangle Pose (Parivritta Trikonasana) 扭转三角式 Level: Intermediate Stretches hamstrings and Achilles' tendon Relaxes back and hips Tones abdomen and shoulders 难度水平:中级 延展腿部韧带和脚后跟肌腱 放松背部和臀部 加强腹部和肩部力量 Standing Forward Bend Pose (Uttanasana) 站立前屈式 Level: Beginner Stimulates kidney, liver and pancreas for improved digestion Provides relief in obesity, stress and depression Enhances balance and spine strength 难度水平:初级 刺激肾脏,肝脏和胰腺等器官提升消化 有利于缓解肥胖,压力和消极情绪 提升平衡力和加强脊柱 Standing Half Forward Bend (Ardha Uttanasana) 半站立前屈式 Level: Beginner Corrects body alignment and standing posture Strengthens ankles and enhances toe grip Improves digestive and urinary functions 难度水平:初级 校正体态和加强脚趾握力 提升消化和泌尿功能 Standing Spinal Twist Pose (Katichakrasana) 站立脊柱扭转式 Level: Beginner Stretches and relaxes abdomen Strengthens spine and makes it flexible Relieves of stress and anxiety 难度水平:初级 加强和放松腹部 延展脊柱,提升灵活度 缓解压力和焦虑 Tree Pose (Vrksasana) 树式 Level: Beginner Helps gain better sense of balance Strengthens ankles, knees and improves toe grip Rectifies standing posture 难度水平:初级 有助于提升平衡感 加强脚踝,膝盖力量,提升脚趾握力 矫正站立体态 Triangle Pose (Trikonasana) 三角式 Level: Intermediate Stretches inner thighs and groin Tones waist and aids in fat loss Helps with balance issues 难度水平:中等 伸展大腿内侧和腹股沟 加强腰部,有助于减肥 有助于平衡力提升 Upward Salute / Upward Tree pose (Urdhva Hastasana) 向上树式 Level: Beginner Stimulates abdominal organs Stretches arms and upper back Improves posture 难度水平:初级 刺激腹部器官 延展手臂和上背部 改善体态 Warrior I Pose (Virabhadrasana I) 战士一式 Level: Beginner Shapes calves and hips Strengthens and stretches ankles and thighs Relaxes arms and back 难度水平:初级 改善小腿和臀部线条 加强脚踝,延展大腿 放松手臂和背部 Warrior II Pose (Virabhadrasana II) 战士二式 Level: Beginner Strengthens and stretches ankles, calves and thighs Improves focus and memory Opens hips and stimulates reproductive organs 难度水平:初级 加强和伸展脚踝,小腿和大腿肌肉 提升专注度和记忆力 打开髋部,刺激生殖系统 Warrior III Pose (Virabhadrasana III) 战士三式 Level: Intermediate Strengthens and tones the whole body Improves memory Corrects posture and improves balance 难度水平:中级 加强全身力量 提升记忆力 改善体态和平衡力 Wide Legged Standing Forward Bend Pose (Prasarita Paddotanasana) 站立分腿前屈式 Level: Intermediate Provides relief from stress and obesity Strengthens ankles and wrists Enhances memory and flexibility 难度水平:中级 缓解压力和肥胖 加强脚踝和手腕 增强记忆力和灵活度 |
|