下狗式

玩瑜伽係好exhausting的運動，再加上我「虛」，玩一陣，已經全身是汗。

玩左咁耐，這下看似簡單的downward facing dog，依然好難，撐得耐，會手震手軟。

尖沙嘴Pure的Natalie話，其實呢個動作唔係靠手力，係要將力平均分佈在每一吋肌肉，用陰力去支撐，不能用死力。
旺角的導師，就會教，姆指、食指、中指形成三角形，將力集中；手肘向外轉；膊頭放鬆；hip向天提起；腳跟要貼地。

其實呢個動作好複雜，好多個關節要注意的(圖與文字，來自yogajournal.com)

1. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.


2. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.


3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.


4. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang.

做呢個動作有乜好?

1. 冷靜腦部,減輕壓力及輕微抑鬱
2. 增強身體活力
3. 舒展肩膊、小腿、手、背脊
4. 增強手與腳力量
5. 減輕更年期徵狀
6. 預防骨質梳鬆
7. 改善消化
8. 減少頭痛、失眠、背痛及疲累感

玩左一排瑜伽，老鼠仔大了一點，會繼續努力的！！！！！！！