大自然放鬆音樂 ,深度睡眠, 治療音樂,舒壓按摩音樂, 睡眠音樂, Sleep Music,Spa Music,Study Music

瑜珈的六個經典動作，有很多的人對於瑜伽還是比較的熟悉的，瑜伽有很多的好處，可以消除緊張，還可以塑身，瑜伽的動作有很多，下面我為大家帶來了瑜珈的六個經典動作，讓我們一起去了解一下。
1、武士狀
從新月狀開始，將左腳放平，腳趾轉30度，腿部仍然伸直，臀部轉90度。右腳跟與左腳背保持一條線，膝蓋保持在90度，臀部、身體和肩膀放鬆，居中，雙臂平伸，與肩同高，手心向下。使勁伸你的指尖，好像去觸牆。眼睛集中在右手的中指上，保持5次呼吸的時間。
2、T形狀
從武士狀姿勢開始，把手放在臀部上，上身直著向前傾，抬起左腳，尋找平衡，然後上身完全向前，提起左腿直到身體和左腿平行。充分伸展左腿，從臀部到腳趾。保持臀部正直，臉朝向地板。雙臂在身體兩側伸直，手心朝里面，保持5次呼吸的時間。如果這個動作對你來說難度太大，你在最初的時候可以把腿架在一把椅子上。
3、樹姿勢
雙腳併攏，以山的姿勢開始，腳趾充分張開伸長，用你的前面大腿肌肉來帶動在膝關節附近的肌肉。伸直你的脊骨，挺起胸和肩膀。雙手合十做一個禱告姿勢，拇指貼近胸部，肘部彎屈接近身體。然後左腳抬起，緊緊地貼在右腿內側（必要的時候可以使用你的手來幫忙)，保持平衡，你右腿一定要保持直立的姿勢，堅持5次呼吸的時間。如果你的靈活性和柔軟性比較差的話，可以把左腳放到小腿或腳關節的位置，你彷彿就像一棵樹一樣，紮根在地球上，深深地呼吸。
4、新月狀
從樹的姿勢開始，左腳向後邁一大步，腳跟提起，腿伸直，彎屈你的右腿膝蓋，前後成一條直線，手臂向上舉，雙手合攏，向下壓肩膀和後背，保持5次的呼吸時間。
5、半個月亮
從T形狀開始，右手的指尖觸摸在地板上（如果你不能觸到地板，可以墊些物品如書本等)，轉移重量到右手和右腿。左腳離開地板，旋轉左邊的肩膀，臀部和左腿與地面保持平行，為了更好地保持平衡，抬頭向上看，保持5次呼吸的時間。到結束的時候，向前轉動軀乾和臀部，還原為山的姿勢。
6、三角形
從山的姿勢開始，右腳向後邁2腳，向右轉腳和腿外側成90度，左腳向前，以腿為圓心，臀部向前轉，右腳跟與左腳背成一條直線。手臂抬高，手心向下。使腿伸直（如果做不到，膝蓋可以彎屈90度)，軀乾和手臂拉長，吸氣。另一隻手放在脛骨、腳關節或地板上，堅持左臂和右臂在一條直線上。抬頭向上看，保持5次呼吸時間。恢復原位，再開始另一側。
瑜伽有什麼好處
1、調理生理
達到平衡瑜伽強調身體是一個大系統，系統中由若干部分組成，使各個部分保持良好的狀態才能有健康的身體。瑜伽通過體位法、調息等方法，調整各個器官的生理機能，達到強身鍵體的目的`。
2、消除緊張
平靜內心通過瑜伽完全呼吸、打坐和各種體位法，調節神經系統，達到消除緊張3）修心養性，厚德載物瑜伽提倡一種健康德生活態度，讓你自然的去掉吸煙、喝酒這些不良習慣。通過不停的超越自我，也讓你充滿自信。
3、特別功法
特別療效瑜伽對減肥症、失眠、焦慮和關節炎等症狀非常好的療效。
4、對抗男性健康危機
慢性壓力導致心髒病和癌症發生的概率，比吸煙和膽固醇過高等危險因子高6倍。人體中腦是最重要的器官之一，在腦部疲勞的時候，很多功能都會受到影響。而瑜伽的很大一項好處就是可以幫助腦波回歸平靜狀態，最大限度地促進副交感神經發揮作用，恢復到精力充沛的狀態，對抗各種健康的危機。
5、塑造健美、優雅的體形
男人因為不像女人那樣注意自己的體形，30歲之後男人的肥胖比例很高，隨之帶來的疾病隱患很多，練習瑜伽對減少身體局部的贅肉、脂肪具有特別的效果，增加身體的柔韌性，可以幫助男人保持正常的體形。

The six classic movements of yoga, many people are quite familiar with yoga, yoga has many benefits, can eliminate tension, and can also shape the body, there are many yoga movements, I will bring you six yoga movements below Let's take a look at the classic moves.
1. Samurai status
From a crescent position, place left foot flat, toes turned 30 degrees, leg still straight, hip turned 90 degrees. Keep right heel in line with left instep, knees at 90 degrees, hips, body and shoulders relaxed, centered, arms extended at shoulder height, palms down. Stretch your fingertips as hard as if you were touching a wall. Focus your eyes on the middle finger of your right hand and hold for 5 breaths.
2. T shape
From the warrior position, put your hands on your hips, lean your upper body straight forward, lift your left foot, look for balance, then fully forward your upper body, and lift your left leg until your body is parallel to your left leg. Fully extend the left leg, from hip to toe. Keep your hips straight and your face toward the floor. Straighten your arms by your sides, palms facing inward, and hold for 5 breaths. If this movement is too difficult for you, you can initially put your legs on a chair.
3. Tree Pose
Start in mountain position with your feet together, with your toes fully extended, using your front thigh muscles to engage the muscles around your knee joints. Straighten your spine and lift your chest and shoulders. Put your hands together in a prayer position, with your thumbs close to your chest and your elbows bent close to your body. Then lift your left foot and stick it tightly to the inside of your right leg (use your hands to help if necessary), keep your balance, keep your right leg upright, and hold on for 5 breaths. If your flexibility and flexibility are relatively poor, you can put your left foot on your calf or ankle joint, as if you are like a tree, rooted in the earth and breathing deeply.
4. Crescent shape
Starting from the tree position, take a big step back with your left foot, lift your heel, straighten your leg, bend your right knee, make a straight line forward and backward, raise your arm upwards, bring your hands together, press down on your shoulders and back, Hold for 5 breaths.
5. Half Moon
From a T-shape, with the fingertips of your right hand touching the floor (if you can't touch the floor, use something like a book, etc.), transfer weight to your right hand and right leg. Leave your left foot off the floor, rotate your left shoulder, and keep your hip and left leg parallel to the ground. For better balance, look up and hold for 5 breaths. At the end, rotate the torso and hips forward, returning to mountain pose.
6. Triangle
Starting from the mountain posture, step your right foot back 2 feet, turn your right foot to the outside of your leg at 90 degrees, turn your left foot forward, with your leg as the center of the circle, turn your hip forward, and make your right heel and left instep form a straight line. Arms raised, palms down. Straighten your legs (if you can't, bend your knees 90 degrees), lengthen your torso and arms, and inhale. With the other hand on the shin, knuckle, or floor, keep the left and right arms in a straight line. Look up and hold for 5 breaths. Return to the original position and start on the other side.