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发帖数: 12988 | 1 年前，Desktop推荐了Yoga Journal上的这个活动，从这个星期开始。
前几日，身体不是太好，就给自己找了借口，没有做瑜伽。那几份mail，自然也一直扔
在那里没有看，心里还想着，这个网站我从来没用过，我也从来都是去上group class
的，有自己喜欢熟悉的yoga studio，和“免费”的gym yoga class，更何况，自己也
算是瑜伽老手了，不需要再challenge了吧？
今天，神使鬼差一般，打开了Day 1的邮件，开始做了起来。。。。。。
跟着录像，做了一套瑜伽，和冥想，感觉非常非常好。真是惭愧自己之前的想法，所谓
学无止境，要humble，要放空，才会不断有体验，有惊喜，有收获。
以后每天都做一套，不是要challenge自己，是enjoy yoga。 |
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发帖数: 12988 | 2 Day 1
瑜伽动作和冥想的链接如下：
http://www.yogajournal.com/21daychallenge/intermediate_day1
建议临睡前，跟着他们的guided meditation，静坐十五分钟，然后。。。。。。。然
后睡个好觉！
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那套瑜伽，应该是viniyasa, 也就是flow yoga，总共好像五六套吧，时间不过二十分
钟。老师教课非常gentle，instruction讲得非常清楚，做什么动作时吸气，什么时候
呼吸，如何连贯。
以前常听老师讲，shoulder away from your ears，一直不能理解。现在才明白，其实
就是让你放松肩膀，因为肩膀一紧张，就会耸起来。
注意收腹，engage your core. 尤其在做那些起身的动作时（今天的瑜伽里，第三分钟
，和第七分钟时，那两个动作）可以体会一下，收腹和不收腹，有什么不同。
have fun！
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Challenge Tip
On this first day of the Yoga Challenge, make a commitment to honor your
breath. One way to do that is to begin and end each practice with a few
moments of breath observation. Kate Holcombe recommends placing one hand on
your belly, feeling it expand with each inhale and gently contract with each
exhale. |
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发帖数: 12988 | 3 今天的素食recipe：http://www.vegetariantimes.com/recipes/11690
Arugula-Ricotta Omelet for One
ingredient list
Serves 1
1 egg plus 2 egg whites, or 2 whole eggs
1 small shallot, chopped (2 Tbs.)
1 oil-packed sun-dried tomato, finely chopped, plus 1/2 tsp. oil from
jar
1 cup arugula
1 Tbs. low-fat ricotta cheese
Directions
1. Whisk egg and egg whites with 1 Tbs. water in small bowl. Season with
salt and pepper, and set aside.
2. Place shallot, sun-dried tomato, and reserved oil in small nonstick
skillet, and heat over medium heat. Sauté 2 to 3 minutes, or until shallot
is softened. Add arugula, and sauté 2 to 3 minutes, or until leaves are
wilted.
3. Pour in egg mixture, stirring to distribute arugula and tomato bits
evenly. Reduce heat to medium-low, and cook 2 minutes, or until omelet
begins to set. Dollop ricotta cheese on one side, and cook 1 to 2 minutes
more, or until omelet is set. Fold over omelet to cover cheese and form half
-circle shape |
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发帖数: 12988 | 4 Day 2：动作和冥想的连接如下：
http://www.yogajournal.com/21daychallenge/intermediate_day2
Challenge Tip
When practicing standing postures, it's best to keep your eyes open. That helps
with stability and balance. It's also important to keep your gaze soft,
especially when attempting more challenging postures. Staring hard at something
can contribute to tension in the body, whereas soft eyes help you relax into a
posture.
（补充：前文提到，做standing poses时，最好眼睛睁开，这样比较容易平衡。如果想挑战自己的话，可
以试着闭上眼睛，把注意力集中到双眉中间 - third eye point) |
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发帖数: 12988 | 5 Day 3
yoga exercise and meditation: http://www.yogajournal.com/21daychallenge/intermediate_day3
Challenge Tip
You know the old adage that you shouldn't go swimming too soon after a meal?
The same holds true for practicing yoga—especially when you're focusing on
your core. Practicing on a full stomach is uncomfortable at best and can
cause cramps, nausea, or vomiting at worst. Many teachers recommend that you
not eat for two to three hours before practicing. If you're afraid of
running out of fuel, eat a light snack (yogurt and nuts are good choices)
about 30 minutes before hitting the mat. |
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发帖数: 12988 | 6 Day 4
Yoga and meditation exercise: http://www.yogajournal.com/21daychallenge/intermediate_day4
Challenge Tip
One of the great perks of practicing at home is that you can spend as much
time as you like in a posture. So don't hesitate to press the pause button
and linger in a hip opener. As the seconds tick by, you'll likely notice new
sensations, discover ways to create more space in your body, and surrender
more deeply into the pose. |
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发帖数: 12988 | 7 Day 5
yoga and meditation exercise:
http://www.yogajournal.com/21daychallenge/intermediate_day5?utm
Challenge Tip
When stretching one side of your torso in Utthita Trikonasana (Extended
Triangle Pose) or Utthita Parsvakonasana (Extended Side Angle Pose), there's
a tendency to scrunch the other side. To avoid compressing the
intervertebral discs, make your spine as long as possible, pulling the chest
away from the belly. And don't hesitate to place a block beneath your
bottom hand. Reaching for the floor before your body is ready is a recipe
for misalignment. |
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发帖数: 12988 | 8 Day 6
yoga and meditation exercise:
http://www.yogajournal.com/21daychallenge/intermediate_day6?utm
Challenge Tip
Backbends like Bhujangasana (Cobra Pose) and Salabhasana (Locust Pose) are
wonderful for strengthening the muscles of the back. But you can strain your
lower back or neck if you're not careful. To avoid compressing the lower
back, maintain a slight abdominal contraction while in the pose, and focus
on arching the upper back. To avoid neck strain, don't throw your head back.
Instead, move the head away from the shoulders to create more space between
the cervical vertebrae. |
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发帖数: 12988 | 9 Day 7
yoga and meditation exercise:
http://www.yogajournal.com/21daychallenge/intermediate_day7?utm
Challenge Tip
If you haven't invested in yoga props such as blocks, straps, and bolsters,
you can always improvise. A stack of books can do the work of a block, a
bathrobe belt is a good substitute for a strap, and a folded blanket can
stand in for a bolster. |
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发帖数: 12988 | 10 Day 8
yoga and meditation exercise:
http://www.yogajournal.com/21daychallenge/intermediate_day8?utm
Challenge Tip
If you love going to yoga classes but can't get into the groove at home, it
could be a matter of creating the right environment. Take a few cues from
your favorite studio. That might mean cleaning and de-cluttering your
practice space, decorating it with inspiring artwork, lighting candles or a
stick of incense, or playing soothing music. Don't forget a cardinal rule of
yoga studios: Turn off your cell phone! |
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发帖数: 12988 | 11 Day 9
yoga and meditation exercise:
http://www.yogajournal.com/21daychallenge/intermediate_day9?utm
Challenge Tip （这个太重要了，最后的deep relaxation，不仅仅是your reward for
hard exercise, 而且可以帮助你ground yourself. 如果你全心地投入到瑜伽的练习
，呼吸，动作，冥想，这些会让你感觉spacey，练习完了以后，最好再喝点水，和同伴
聊一下，恢复了以后，再开车上路，比较安全）
No matter how short your practice, leave time for Savasana (Corpse Pose). "
Take as much time in Savasana as you need in order to feel grounded, clear,
and content before moving back into the rest of your day," Jason Crandell
advises. Five minutes of Savasana for every 30 minutes of practice is a good
rule of thumb. |
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