放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★65

什麼是瑜珈
瑜珈創始於五千年前的印度，瑜珈（Yoga）一詞原為梵文，有“聯結統一”的意思，它是身體與呼吸法和心靈聯結合一的一種身體與精神的練習。遠古時期，一些修行者無意中發現，有的動物患病後，不經任何治療也可能自然痊癒。於是他們學習和模仿各種動物的姿勢，這種鍛煉被稱為體位練習，再配合有意識的呼吸達到精神安寧的鍛煉目的。它不是激烈運動，而是調身、調息、調心，使人恢復到與自然協調，身心健康的狀態。
如何練瑜珈
現在許多女性練愈加，是因為它不需要激烈的身體運動，而是在柔美的音樂聲中，舒展肢體，配以呼吸的調整而達到健身強體的效果，甚至是治病的功效，特適合以靜為美的東方女性。
練習瑜珈體位法，以盡力但不勉強自己為原則，慧評說：“你的動作，每天即使只有一厘米的進展，你仍然能夠體會到身體逐漸改善的喜悅。
慧萍的學員越來越多，也有很多新媽媽甚至是準媽媽。慧萍強調說：“準媽媽可以練習瑜珈，要有教練從旁指導才好。
圖示瑜珈拜日式
練習拜日式可伸展四肢筋骨、肌肉，也可作為修煉其他瑜珈體位法之前的熱身運動。
功效穩定身心，鬆馳筋骨，促進全身的血液循環。預防神經系統，內分泌系統疾病，以及各種慢性疾病。能增強身體的抵抗力及改變體質並增強心肺功能。
第一式吐氣，雙腳併攏直立，大拇指著力，合掌於胸前。腹部收縮、提肛，臀部加緊，肩膀放鬆，頭要正，凝神氣定，肘與肩平，雙目專注指尖。
第二式吸氣，雙手大拇指勾住，向前推出與肩平行，眼睛看指尖。雙手往上舉，頭隨著往上看，腹部向前推出，雙腿膝蓋打直，上身慢慢往後彎。意識集中在丹田，小心後彎，不可猛力；初學者需慢慢增加彎度，不能勉強。
第三式吐氣，眼睛看著前方，胸備挺直向前彎，臀部向後翹，雙腿直立，雙手隨著前彎緩緩放下，貼在雙腳兩側，直到腹部、胸部貼住大腿，頭部下垂、額頭觸膝；雙膝不能彎曲。
第四式吸氣，右腳向後伸出，右膝著地，雙手自然垂在腰兩側，胸部上升挺直，腰部慢慢後彎，眼睛往上看。
第五式止息（閉氣），接著左腿向後伸直，與右腿併攏，腳尖觸地，雙手撐住全身，平衡懸空，全部重心在腰部，平放，臀部不要翹起或落下，整個身體成一直線，眼睛注視地。
第六式吐氣，雙膝著地跪下，雙手撐地。前胸平貼地面於兩手之間，下巴貼地面，腹部懸空，臀部不要翹太高，肘不可貼地。
第七式吸氣，接著身體向前，腹部貼地，頭向上抬起，胸部也慢慢態起，眼睛向上看，手肘伸直，雙腿要併攏，腳背貼地，全身放鬆。
what is yoga
Yoga was founded in India 5,000 years ago. The word Yoga was originally Sanskrit, which means "unity". It is a physical and spiritual practice that combines the body, breathing and mind. In ancient times, some practitioners inadvertently discovered that some animals may recover naturally without any treatment after being sick. So they learn and imitate the postures of various animals. This exercise is called asana practice, which is combined with conscious breathing to achieve the purpose of mental tranquility. It is not intense exercise, but adjusts the body, breath, and mind, so that people can restore to a state of harmony with nature and physical and mental health.
How to practice yoga
Nowadays, many women practice more and more, because it does not require intense physical exercise, but in the soft sound of music, stretching their limbs, and adjusting their breathing to achieve the effect of fitness and strength, and even the effect of curing diseases, which is especially suitable for Oriental women who take stillness as beauty.
In practicing yoga asanas, the principle is to try your best but not to force yourself, Hui commentary said: "Even if your movements are only one centimeter of progress every day, you can still experience the joy of gradual improvement in your body.
Huiping has more and more students, and there are many new mothers and even expectant mothers. Huiping emphasized: "Mom-to-be can practice yoga, and it is good to have a coach to guide her.
Illustration of yoga sun salutation
Practicing sun salutation can stretch the limbs, bones, muscles, and can also be used as a warm-up exercise before practicing other yoga asanas.
Efficacy stabilizes the body and mind, relaxes muscles and bones, and promotes blood circulation throughout the body. Prevention of nervous system, endocrine system diseases, and various chronic diseases. Can enhance the body's resistance and change physical fitness and enhance cardiopulmonary function.
Exhale in the first pose, stand with your feet together, and put your thumbs together, palms together in front of your chest. Abdominal contraction, levator ani, hips tightened, shoulders relaxed, head straight, concentration, elbows and shoulders level, eyes focused on fingertips.
The second inhale, hook the thumbs of both hands, push forward and parallel to the shoulders, and look at the fingertips. Raise your hands up, look up with your head, push your abdomen forward, straighten your legs and knees, and slowly bend your upper body back. Concentrate on the dantian, be careful with backbends, and do not forcefully; beginners need to increase the camber slowly, not forcefully.
The third style exhales, eyes look forward, chest is straight and bent forward, hips are tilted back, legs are upright, hands are slowly lowered along with the forward bend, and stick to the sides of the feet until the abdomen and chest are touching the thighs , the head droops, the forehead touches the knees; the knees cannot be bent.
In the fourth pose, inhale, stretch your right foot back, touch your right knee on the ground, your hands naturally hang on either side of your waist, your chest rises straight, your waist slowly bends back, and your eyes look up.
The fifth pose rests (holds the breath), then straighten the left leg back, close to the right leg, toes touch the ground, support the whole body with both hands, balance in the air, all the weight is on the waist, lay flat, do not lift or drop the buttocks, the whole body In a straight line, eyes fixed on the ground.