好的 第三天啦 今天我们来做站立平衡的体式
好好期待一下吧
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好滴 我们开始吧
先躺好 手放身体两侧
放松 关注自己的呼吸
我们来做一些呼吸动作的vinyasa（连接体式）
让我亮出我的下背部 当你呼吸的时候 我希望你拱起下背部
直到你的尾骨贴近地面
看看咱这弧度 呼气的时候
反向把背部压回地面（诀窍就是以臀部为轴旋转）
吸气 拱起背部 呼气贴地
再来一次
吸气回到中立位 一定要能够控制自己的脊椎保持在中立位上
让我们试着 保持脊椎不动的情况下 抬起右腿
颈部 下巴放松
右腿伸直 当你伸直右腿的时候 需要收紧核心
呼气 腿向下放时保持背部不要贴地
抬起右腿 放回地面
注意脊椎纹丝不动 就像里面有根木板
好的 注意刚才的要点 抬起左腿
核心 收紧 呼气腿向下放 颈部保持放松 肩膀不要用力
抬起左腿
好的 我们再来一次 右腿抬起伸直
抬起 换左腿 核心收紧
伸直向下
抬起
现在双腿抬至水平
双手举起
呼气的时候 一手向前一手向后
吸气 抬起双臂 手掌相对
呼气 换一个方向
吸气 抬起双臂 下面开始手脚同时做
右腿伸直向下 左臂上举
保持核心的收紧 不要晃动
换一边
保持前面的髋部与肩膀和与天花板的距离相等
不要让髋部扭动
回到中立位 呼气 换一边
颈部 下巴放松
回到中立位 呼气 换一边
回到中立位
在我们锻炼脊椎的中立位前先来加强一下屈曲位
手抱头 卷腹
把自己卷成一个球 用力
保持卷腹的姿势 吸气 伸直双腿
呼气 收腿 腹肌更加收紧
吸气 伸直双腿双臂
呼气 收回 背部不要拱起
再来一次
放松一下
双手抱膝 把自己卷坐起 并来到下犬式
双手 肩膀 打开
手掌压实地面 胸腔向前打开
抬高臀部
肩膀下压 头部朝下
来到平板式
核心收紧 不要塌腰
四肢用力 右脚稍稍抬起
脊背伸直 抬起左脚
脚放下 回到下犬式
逐渐走到垫子前端 吸气背部挺直
呼气向下
站稳起身
呼气 Samastithi（站立祈祷式）
吸气双臂上举 呼气前屈俯身
吸气 手扶着小腿 胸腔向前
后退来到平板式
保持平板式
我们再做一次刚才的体式
保持脊背伸直 胸腔打开 稍稍抬起左脚
换右脚
脚落地 膝盖着地
脊背伸直 不要扭转 不要塌腰 脚趾用力 将膝盖微微抬起
手臂用力 看向前方
保持五个呼吸
婴儿式
起身 来到下犬式
走到垫子前端
吸气 背部挺直
呼气俯身
站稳起身 吸气抬起双臂 呼气放下
现在来练习站立体式
双腿分开 双臂平举
左腿向内 右腿向外转
吸气打开胸腔
呼气 前屈 手扶脚踝 保持5个呼吸
站稳 吸气起身
转向另一边 打开胸腔
俯身前倾 大腿方向保持和脚指向的方向一致
不然身体会向一边倒
打开胸腔
站稳起身 转向另一边 弯曲膝盖
手放在瑜伽砖上 脚踝 膝盖在一条线上
沿着后腿和臀部拉伸 腹部胸腔向上提 左手举过头顶
保持后腿绷紧 右腿膝盖向下弯
站稳起身 换一边
弯曲膝盖 手扶瑜伽砖
看看自己 脚踝膝盖在不在一条直线上
保持后腿绷紧
左腿向下压 腹部胸腔向上提 左手举过头顶
不知道大家有没注意到 每一集的动作都向下压的越来越低
今天用的是中等大小的瑜伽砖 如果你觉得你动作要塌下了
你需要用垫高一些 来保持你的胸腔打开
打开胸腔这一点很重要
做瑜伽不要强求动作完美 要量力而行 循序渐进
站稳起身 双脚平行
下面来做平衡体式
先站直 以脚掌和脚跟为根基
以脊椎为对称线 感受身体挺直拉长
现在跳起 双脚打开
脚转向一侧 做三角式 吸气
呼气 俯身前倾 右手扶臀 弯曲膝盖 把手放在脚趾前方 抬起后腿
直立腿向前 我们在练三角式的时候一直在强调
臀部在脚踝的正上方
后腿好像有些放松
所以要拉伸后腿并把自己的脊椎朝另一个方向延伸
在后腿和脊椎之间制造一种拉伸感 这和站立山式很像
大家还能坚持住吗 保持呼吸 举起左手
膝盖弯曲 后撤步回到三角式
希望你们感受到也感受到拉伸
吸气 起身 转向另一面 打开胸腔
呼气 附身
右手扶臀 弯曲膝盖
把手放在脚趾前方 用力保持站立腿朝向前方
臀部保持不动 这对臀部的力量要求较高 我们前几集一直都在练
拉伸后腿和脊椎 打开胸腔 举起右手
保持呼吸
弯曲膝盖 后撤步回到三角式
站稳起身 双脚并拢
站立山式
跳跃两脚分开（膝盖 背部不好的不要跳）
战士一式 吸气举起双臂 呼气弯曲膝盖
站立起身 转向另一侧
吸气举起双臂 呼气 弯曲膝盖
吸气起身 教向外旋
打开胸腔 呼气俯身
吸气拉伸背部 呼气俯身向下
alright now let's add on inhale flat
back take your left hand to the outside
of your ankle on the block put your
right hand onto your hip remember the
whole midline thing we've been thinking
about laying sense or your midline as
you keep the link to the midline spin
your chest don't let yourself fall to
the right of the less they long to the
midline turn I'll open up the chest so
we're breaking down trichinosis on our
part of it to trick in Austin from
yesterday just a little a little bit
more awareness not today yesterday was
just like I just do the post today we're
working the mechanics stretch through
the spine through the midline spin the
navel turn the chest okay good hands
down press into your feet come back up
turn your feet the other side hands on
your hips inhale lift your chest exhale
tip from your hips forward halfway
inhale lengthen exhale fold navel in
head down
alright then inhale flat back get that
block handy sneaky block I always
sneaking it hand up onto the block draw
the hip back front leg hip back now
lengthen straight out to the midline I
like to think of it as like from surfing
like a stringer stringer is the wood the
wooden piece down the center of the
board and you can orient yourself
through that stringer to make sure that
you don't fall the one side of the board
and get knocked off so you can think of
that like you're balancing yourself
along that little stringer line if you
lean too far over you're going to tip
off so stay balanced through that
stringer line midline spin the navel
turn your chest breathe most important
is your breath
all right hands back down press into
your feet come up parallel the feet
hands on your hips chest open inhale
exhale fold forward fingertips down
press the feet evenly lift from above
your kneecaps up engage the quadricep
muscles exhale keep the croisé engage
walk your hands back let your head drop
inhale flat back reach your heart
forward exhale hands onto your hips come
all the way up step to the top of the
mat inhale reach excuse me I don't reach
your arms up exhale fold forward and
help flat back step back plank pose lie
on your belly inhale into Cobra hold
your Cobra modify Cobra arms back blades
on your back chest open fingers state
pointing back slide the hands next to
the waist turn the hands around roll the
chest all the way up roll the chest
facta press up on the hands and knees
stretch into Child's Pose
come back up swing your legs around okay
so today we're going to do that a leg
lift exercise again but to help with the
ribcage thing yesterday I was talking
about how the ribcage wants to lift when
you stretch your arms overhead so I'm
going to use blocks underneath my hands
so that my ribcage doesn't lift let me
illustrate this for you so if you check
out my ribs when my arms go up watch
what happens to the ribs see how that r
is want to lift up then I'm not really
like opening up my armpit or shoulder
I'm just hinging my spine right here but
we want the court of strength and in
this position which shoot then my arms
don't get down so I just stick blocks
underneath my arms you could use
whatever you got at home if you don't
have blocks alright so keep the ribcage
hugged in so you have a neutral lower
back with the hands on the blocks if
you're more flexible in your shoulder
you don't need it bring your legs up in
a tabletop alright so yesterday my bad I
just insisted you had straight legs I
wasn't sure if you had loose enough
hamstrings or not if you got loose
enough hamstrings go ahead strong
straight legs otherwise lower the right
leg halfway keep the top leg bent and
back up left leg halfway and then lower
an inch above the floor back up right
leg if you're if you're working with
straight legs it looks like that Becca
left leg vodka neck free right leg
squeeze in your court each time you
stretch the leg out you got to engage
your core back up left leg don't let
your trunk move at all it should look
like it's like a brick Becca right leg
Becca left leg
back up good enough fingers behind your
ears Arden of us and crunch up left leg
forward right leg got to meet it oh jeez
hold my breath roll up off your
shoulders and release oh my gosh drop
your right knee to your left big toe
slide your right arm overhead
and change sides
back to Center hug your knees in then
set the feet on the floor feet close to
the hips lift your hips up today let's
take a bucket excuse me Oh going through
puberty a block underneath the sacrum
turn up onto the top shoulders chest
open just take five breaths here
then hips up all rights it an ankle to
knee today let's cross knee over knee
and then grab a hold of the feet
and change the cross and your knee grab
hold the feed
and release shove us on a course post
stretch your legs out hands at your side
just relax
just practice watching the breath move
in and out
alright gently bend your knees roll over
to your side press yourself up to seated
alright sit up straight and tall off
your chest open bring your palms
together and just notice the feeling at
the end of your practice notice how the
body feels observe your current mental
attitude just notice the shift
thank you namaste all right thanks for
practicing today you're sticking with a
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