阿斯汤伽瑜伽是八肢瑜伽(Eight Limbs Yoga),其中包括持戒(Yama),精进(Niyama),体位法(Asana),呼吸法(Pranayama),感官收束(Pratyahara),心智收束(Dharana),冥想(Dhyana)和三摩地(Samadhi)。我们一般将体位法作为阿斯汤伽练习的起点。我创建了Ania的Asana Academy,在这里,瑜伽士们可以找到练习每个Asana的技巧和建议。我把阿斯汤伽初级序列里各个体位的梵文,中文和英文名字列在这里,我们可以一起学习。点击查看每篇Asana的文章,你可以找到对应的练习方法。
Contents
- 1 站立体式-STANDING POSES
- 1.1 Samasthiti
- 1.2 Surya Namaskara (A & B)
- 1.3 Padangushtasana
- 1.4 Pada hastasana
- 1.5 Utthita Trikonasana
- 1.6 Parivritta Trikonasana
- 1.7 Utthita Parshvakonasana
- 1.8 Parivritta Parshvakonasana
- 1.9 Prasarita Padottanasana (A, B, C & D)
- 1.10 Parshvottanasana
- 1.11 Utthita Hasta Padangushtasana
- 1.12 Ardha Baddha Padmottanasana
- 1.13 Utkatanasana
- 1.14 Virabhadrasana (A & B)
- 2 坐姿体式-SITTING POSES
- 2.1 Dandasana (Chaturanga Dandasana)
- 2.2 Paschimattanasana (3 types)
- 2.3 Purvatanasana
- 2.4 Ardha Baddha Padma Paschimattanasana
- 2.5 Trianga Mukhaikapada Paschima
- 2.6 Janu Shirshasana (A, B & C)
- 2.7 Marichyasana (A, B, C & D)
- 2.8 Navasana
- 2.9 Bhujapidasana
- 2.10 Kurmasana
- 2.11 Supta Kurmasana
- 2.12 Garbha Pindasana
- 2.13 Kukkutasana
- 2.14 Baddha Konasana
- 2.15 Upavishta Konasana
- 2.16 Supta Konasana
- 2.17 Supta Padangustasana
- 2.18 Ubhaya Padangustasana
- 2.19 Urdhva Mukha Paschimottanasana
- 2.20 Setu Bandhasana
- 2.21 Urdhva Dhanurasana
- 2.22 Paschimottanasana
- 3 冷身体式-FINISHING POSES
站立体式-STANDING POSES
Samasthiti
山势站立
Standing still
Surya Namaskara (A & B)
拜日式A&B
Sun salutation(A&B)
Padangushtasana
手抓脚趾前屈式
Thumb to foot pose
Pada hastasana
脚踩手掌前屈式
Hand to foot pose
Utthita Trikonasana
三角式
Extended triangle pose
Parivritta Trikonasana
三角扭转式
Revolved extended triangle pose
Utthita Parshvakonasana
三角侧身伸展式
Extended sideway angle pose
Parivritta Parshvakonasana
旋转侧角伸展式
Revolved extended sideway angle pose
Prasarita Padottanasana (A, B, C & D)
开腿三角前屈式
Spread feet stretching pose
Parshvottanasana
加强侧伸展式
Sideways stretching pose
Utthita Hasta Padangushtasana
手抓脚趾单腿延展式
Extended triangle pose
Ardha Baddha Padmottanasana
半莲花单腿前屈式
Half bound lotus stretching pose
Utkatanasana
幻椅式
Uneven pose
Virabhadrasana (A & B)
战士一式和战士二式
Warrior pose
坐姿体式-SITTING POSES
Dandasana (Chaturanga Dandasana)
手杖式
Four-Limbed Staff Pose (staff means spine, body support)
Paschimattanasana (3 types)
坐立前屈式
West-Back (extended-intense) stretching pose
Purvatanasana
后仰斜板式
Eest-Front (extended-intense) stretching pose
Ardha Baddha Padma Paschimattanasana
半莲花坐立前屈式
Half bound lotus forward pose
Trianga Mukhaikapada Paschima
屈腿跪坐前屈式
One foot transversely facing back forward stretch
Janu Shirshasana (A, B & C)
头碰膝盖式
Head to knee pose
Marichyasana (A, B, C & D)
圣者马里奇式
Marichya (Ray of light (of sun or moon)) pose
船式
Boat pose
Bhujapidasana
脚交叉双臂支撑式
Arm pressure pose
Kurmasana
龟式
Tortoise pose
Supta Kurmasana
卧龟式
Sleeping tortoise pose
Garbha Pindasana
胎儿式
Embryo in the womb pose
Kukkutasana
公鸡式
Roster pose
Baddha Konasana
束角式
Bound angle pose
Upavishta Konasana
坐角式
Seated angle pose
Supta Konasana
睡姿坐角式
Sleeping angle pose
Supta Padangustasana
睡姿手抓脚趾前屈式
Lateral sleeping thumb to foot pose
Ubhaya Padangustasana
并脚手抓脚趾前屈式
Both thumbs to feet pose
Urdhva Mukha Paschimottanasana
向上延展式
Upward facing forward stretch pose
Setu Bandhasana
桥式
Bridge configuration (construction) pose
Urdhva Dhanurasana
轮式
Elevated bow pose
Paschimottanasana
坐立前屈式
West-Back (extended-intense) stretching pose
冷身体式-FINISHING POSES
Salamba Sarvangasana
肩倒立式
All limbs pose
Halasana
犁式
Plow pose
Karnapidasana
膝盖夹耳式
Ear pressure pose
Urdhva Padmasana
莲花倒立式
Elevated lotus pose
Pindasana
倒立胎儿式
Embryo pose
Matsyasana
鱼式
Fish pose
Uttana Padasana
拱背并腿延展式
Extended foot pose
Shirshasana
头倒立式
Head standing pose
Baddha Padmasana
双手反锁莲花式
Bound lotus pose
Yoga Mudra
瑜伽身印
Yoga gesture
Padmasana
莲花式
Lotus pose
Uth Pluthi (Tolasana)
莲花上提式
Sprung up
Shavasana
大休息式
Corpse pose
这姑娘的原创内容写得真不错呀!我要帮她分享给朋友!
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