阿斯汤伽瑜伽初级序列体式列表

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。

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

Navasana

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

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