![瑜伽与冥想](https://wfqqreader-1252317822.image.myqcloud.com/cover/738/26187738/b_26187738.jpg)
第六节 常规练习
古印度圣人帕檀迦利在《瑜伽经》中曾说过:“当你很容易就能完成一个姿势时,当你可以触及内心的无限时,你就达到了尽善尽美。”按照一个固定的顺序练习瑜伽姿势,不仅能增强其有效性,而且能促进练习者对每一个姿势的理解。当一个人的练习变得越巩固时,这些姿势的微妙之处和细节,以及它们对身心的影响就会越来越明显。
常规套路
体位法练习能使整个身体获益。姿势可以调节肌肉、组织、韧带、关节和神经,维持并改善健康状况,促进所有机体系统的运作功能。坚持练习非常重要,直至你对每个姿势都很熟悉并感觉身体很舒服。这样,你才能获得整体的益处,这也是必须经常进行常规练习的原因所在。
![figure_0219_1058](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0219_1058.jpg?sign=1739055955-tTvVFXbmjriWpgSCn7BMIt5GDWOmmC5f-0-48b1183890c75f73d9c51b4b632aff00)
姿势分类
一般来说,站式比较具有动感,使人振奋,在消除紧张和疼痛的同时可使身心充满活力。站式是其他姿势的基础,通过练习,初学者可以熟悉身体的各个部位,包括肌肉和关节,并运用意识提高对这些部位的反应。大多数常规练习从站式开始,因为这能唤醒机体(手臂、双腿、脊柱),并通过动作与身体部位的对应联系来刺激头脑活动。站式还能锻炼耐力、体力和意志力。
坐式应在站式之后练习,用于消除腿部紧张,使机体得到休息。前曲坐式具有镇静作用,可以消除疲劳、安抚神经、镇静心灵。站式激活头脑,而坐式能使激动活跃的思维恢复平静。
转体式能够拉伸、扭转脊柱,这些姿势对缓解背部疼痛、降低颈部和肩部的僵硬度非常有效。身体扭转时,体内脏器被激活,可促进消化。
倒立式可以激活整个机体系统,有助于缓解腿部压力,并能激活和滋养体内脏器,刺激大脑,改善呼吸、循环和神经系统。站式、坐式和转体式的练习为倒立式的进行做好了身心两方面的准备。但需注意,女性在生理期不要练习倒立式。
仰卧式和俯卧式又称为腹部式,常规练习不能以这两种姿势开始。站式调整腹部肌肉,使之能被正确使用;倒立式保护脏器,使之不会在腹部式练习中受到损伤。因此,练习腹部式之前,必须先做这些姿势。
仰尸式(放松式)必须在每次常规练习结束后练习5~10分钟(视具体时间而定)。
建议的练习计划
下列建议能使初学者的练习更加系统,进步更加迅速。每天抽出一点时间来锻炼,胜过每周进行一两次长时间的锻炼。建议你参加一个定期的瑜伽学习班,接受资深教练的指导,这样可以确保你按照正常的速度进步。
可以每天做一组常规套路练习,比如周一练习套路1,每天依次练习直到周末练习套路5。连续2~3周练习这5组套路,以便巩固其中的姿势,然后再练习套路6到套路10。最后,为了配合自身生理和心理的节奏,应该有所区别地制订个人的练习时间和练习姿势。
通过定期、规律地练习,熟悉掌握了这些姿势并了解了它们对身体的功效后,你的自信心将大大提升。然后可以继续学习、熟悉下一个套路的练习。只有确信具备一定的能力时,才能进入下一套路。
当你的练习取得进步时,你的柔韧性和耐力将得到改善,每个姿势也能保持更长的时间。练习体位法不会即刻产生效果,生效时间与体能、心智和意念有关。当然,如果时间不允许,你可以根据实际情况调整练习计划。
![figure_0220_1059](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0220_1059.jpg?sign=1739055955-S2nMqGGtEicka14lkOXA3QfZd1PsADjb-0-746aaaf3c9e3b452e8450cb9ac1cb046)
套路1:简单站式
在这个套路中,必须先学习并不断练习每个体位中的姿势。当对这些比较熟悉后,就应引入详细的说明,使姿势更加精准,并体验练习的功效。每个姿势都要保持脊柱挺直。如果感到疲惫,可以做前伸一式,以恢复体力。
![figure_0221_1060](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0221_1060.jpg?sign=1739055955-9udUwEGpRYx9BJx9h2UCfQuu1XL1rgRz-0-59e41327e44d616c9b6b1566d2fc20e0)
1 山式。
![figure_0221_1061](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0221_1061.jpg?sign=1739055955-47ppLfoXudFDln6hWKRdgtKmuHqRfiRx-0-a77169848ec7dd4bb4ca2563510258a8)
2 山式站立,双手做伸臂式。
![figure_0221_1062](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0221_1062.jpg?sign=1739055955-NPnszksr74xeNEgXKR64USnKvSYCQyEA-0-690f82df21fa5fd322c8b4e9bb7e8f10)
3 树式。
![figure_0221_1063](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0221_1063.jpg?sign=1739055955-8gj6fPv6kOMZulzyPmmvnNuJ99ZYfHYX-0-b0bdc8b91bd04ac50468e8f45ccc779e)
4 三角伸展式。
![figure_0221_1064](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0221_1064.jpg?sign=1739055955-nLjUdF1yYydREMqOUJbHEgxuNmBANGKN-0-3ba01da9725df31c520db39bd67b1088)
5 侧角伸展式。
![figure_0221_1065](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0221_1065.jpg?sign=1739055955-es8uy2mtWyJd7Q4VeHyUHmfnGvIzUNRR-0-e06485050bd2c25087d8d24309a2bf3c)
6 战士二式。
![figure_0221_1066](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0221_1066.jpg?sign=1739055955-hUAn2P9Dzdb48wGlUjDuM6XGXMyrg31r-0-f7be828a6ee5159949e03fccddc2e3a1)
7 前伸一式(s)。
![figure_0221_1067](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0221_1067.jpg?sign=1739055955-bwvQJXkEITA8pVP1Jxo8KdJwTRvakBcC-0-18afdf2737b8f0e5022c308c9ebf061d)
8 英雄前曲式。
![figure_0221_1068](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0221_1068.jpg?sign=1739055955-C008NXTizpHBGlbuiF4ebxBPxkeyDSQc-0-6884aa370431755eee2312e23da541b0)
9 简易坐。
![figure_0221_1069](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0221_1069.jpg?sign=1739055955-w2v05R0LlXF4rUHzBle3b8GfaSqcsiF9-0-cfcb37e03ca58b0fc70a4b259679a734)
10 仰尸式。
注意点
● 如果采用初级姿势,则以s标示支撑物,以w标示墙壁。
套路2:简单坐式
这组坐式中,用到了一个俯卧式(下犬式)和两个倒立式(肩倒立桥式、靠墙倒立式)。如果处于生理期,不要练习倒立式。建议你坐在支撑物上完成坐式,这样有助于向上舒展脊柱。下背部不能向前拱起,要向头部伸展。靠墙倒立式中,确保臀部下面的支撑物足够高,以免导致膝部疼痛。练习肩倒立桥式时如果感到下背部有任何不适,可以将脚抬高一些,以缓解腰部肌肉紧张。
![figure_0222_1070](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0222_1070.jpg?sign=1739055955-mUwmcvNwYSkX9G2h2HuzTp2WnNFwwsS2-0-bd313d31ed323ef63e436a14790cab51)
1 简易坐。
![figure_0222_1071](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0222_1071.jpg?sign=1739055955-xo0dHVDR1Lrg3Sqv96Y71PA0R96lKfOg-0-d0f91b15cb839328a9d74124f927b4f1)
2 前伸一式。
![figure_0222_1072](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0222_1072.jpg?sign=1739055955-EOChOrwlbNOVYERb0HhrrvuyLh2OrxNS-0-377c81b517fd5b4886818696239e5e87)
3 下犬式。
![figure_0222_1073](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0222_1073.jpg?sign=1739055955-rdu5Sghff76mBr1kUpezVrQDd135FeRo-0-7d03d648f8e4046442a31541d9647159)
4 简易坐。
![figure_0222_1074](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0222_1074.jpg?sign=1739055955-GvK6GS8FKMMowKgE6Y4095OsYRSBdbYp-0-a932c13e460df8d1abc78fef845c3eff)
5 英雄伸臂式。
![figure_0222_1075](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0222_1075.jpg?sign=1739055955-yajuVy5ESpfCNYMupCFKnBq8P9TJWxgf-0-ca8ae0b118f10dd9e1a4c275f2937aea)
6 牛面式。
![figure_0222_1076](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0222_1076.jpg?sign=1739055955-wSWCoWzSA4LPtqT8QpahtSqDo0GLFQ7z-0-26d0bb0d70e04638b51bfdf12643071c)
7 肩倒立桥式。
![figure_0222_1077](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0222_1077.jpg?sign=1739055955-RUitrkkLJ7jUv1Pk6mzyoWPVTKMGXlwW-0-bc85420e061562fc0cbe444354e18a59)
8 靠墙倒立式。
![figure_0222_1078](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0222_1078.jpg?sign=1739055955-3xFE5tawpnzFs6IJWto9hgVtbYrmZSOh-0-746645e3c4e41b94ae9ab2da3d0633b6)
9 仰尸式。
注意点
● 可以每天进行一组常规练习,比如周一练习套路1,每天依次练习直到周末练习套路5。连续2~3周练习这5组套路,以便巩固其中的姿势,然后再练习套路6到套路10。
套路3:巩固简单站式
这里引入了侧前伸展式,使后脚比其他站式内转得更厉害。保持两侧髋部处于同一高度,并朝着相同方向。可用木砖支撑双手,以舒展脊柱。开始试着延长这些姿势的保持时间。
![figure_0223_1079](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1079.jpg?sign=1739055955-240KdLEHONs5q5X1pvTWrVGWydabqFqb-0-362c95e7c444e250a0660eb3325954d4)
1 简易坐。
![figure_0223_1080](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1080.jpg?sign=1739055955-9oFdVJAcj31fIro1zJQXc2I4h8wQk04y-0-37fb7324c784300d4b38974a3c283487)
2 山式。
![figure_0223_1081](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1081.jpg?sign=1739055955-fko2QR3AuYFPzfl83OWMefipPbdRXcF8-0-c9256242393ce7f95c6fb6a1666fde5c)
3 山式站立,双手做伸臂式。
![figure_0223_1082](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1082.jpg?sign=1739055955-q6sUPfl52Q1ZZg5WuZFiK3VjTlqyTozj-0-95a7892086cf521bda64467fe836670a)
4 树式。
![figure_0223_1083](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1083.jpg?sign=1739055955-DqkyOx7p9dpeKWW0WVaq5j0NItJfHyar-0-7083e1cab59b5f5e5d624b9f9cef43f6)
5 三角伸展式。
![figure_0223_1084](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1084.jpg?sign=1739055955-RiD8O7hvTSNBKr7QlHuzad5sYCvntQ51-0-7321999a6c5941a3e8b4f8c28e74bd0c)
6 侧角伸展式。
![figure_0223_1085](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1085.jpg?sign=1739055955-0PMpRsejHedlZWo98xBfQ75YJ5abxFIY-0-b8c3ce10556e7542018b49fd776ec875)
7 战士二式。
![figure_0223_1086](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1086.jpg?sign=1739055955-3lG3QhjwJ3MGTVFo27800B2puHrkG86B-0-baefc5b74bb9f947e29264b3e5e2926b)
8 侧前伸展式(s)。
![figure_0223_1087](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1087.jpg?sign=1739055955-pk6GSfPTkPoO4YTR0Vsqzq9KEJ5khXL7-0-df9ce80c768104f4ee338999cb5a2c5a)
9 前伸一式。
![figure_0223_1088](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1088.jpg?sign=1739055955-qeRwFyWVDJd0XQGZB2eJihfEGsHFgoVR-0-094ce6e65256c1952e5becb9778df14d)
10 英雄前曲式。
![figure_0223_1089](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0223_1089.jpg?sign=1739055955-VeOYZnAVA3P5VcMTIUd2Gi0Gv8mNIx7K-0-5edec04b0bed35d62ee4d38d6d928908)
11 仰尸式。
套路4:靠墙肩倒立式和半犁式的引入
这个套路引入了战士一式,使站式更具挑战性。练习该姿势时,后腿应当内转,两侧髋部也要尽量扭转,这很重要。在所有站式中,后腿必须保持稳固有力(这条腿被称为姿势的“总指挥”)。如果完成靠墙肩倒立式时感到不适,可以躺下,使双腿靠墙即可。如果处于生理期,不要做靠墙肩倒立式和半犁式。
![figure_0224_1090](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0224_1090.jpg?sign=1739055955-HGRd4yz4oEsIjPTt8muBQZXEEDpm4NyO-0-1e1d8fd960f305281ec7a9fa0324987b)
1 山式。
![figure_0224_1091](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0224_1091.jpg?sign=1739055955-HwR3fUcled8apdLdYkWEXopLw8tON8fl-0-2918d455c20139262b01b0108075a91d)
2 山式站立,双手做伸臂式。
![figure_0224_1092](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0224_1092.jpg?sign=1739055955-1BGYV3RKvU65HzzYW31vXdh6DbXSoeNj-0-5229d689f98a2ba3587585b5b159ef06)
3 树式。
![figure_0224_1093](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0224_1093.jpg?sign=1739055955-iMojLiFMPirtt1e0GAJTq8QXhqoyih5M-0-b545af47f2e484f62337e7e5576192d0)
4 三角伸展式。
![figure_0224_1094](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0224_1094.jpg?sign=1739055955-2448v5XcKWLOBBkcDdiJQMqVlyItJP7f-0-30e3fdf51614d245d3ba7ea72b8e8939)
5 侧角伸展式。
![figure_0224_1095](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0224_1095.jpg?sign=1739055955-09PelirBsyOuZTYcXYoRq85xUFWqx6t9-0-2f3dc6e7f565f654a575eeab60ce706a)
6 战士二式。
![figure_0224_1096](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0224_1096.jpg?sign=1739055955-mQT7RZTl9R8wXCwcmdtK90beBQB4f5ay-0-28712d4153c7c972a7184931fd9d11f7)
7 前伸一式。
![figure_0224_1097](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0224_1097.jpg?sign=1739055955-jFLcHIxvaaZhnZpfZ99fKkjRsMBDeVHb-0-ddab641d6e508f89be9e1928ecdceb8b)
8 战士一式。
![figure_0224_1098](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0224_1098.jpg?sign=1739055955-XKx3o7mAYFgwhXpJyxzB2vomBGkemMdI-0-c8af26d0496fe043127ce4b43edff03c)
9 侧前伸展式(s)。
![figure_0225_1099](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1099.jpg?sign=1739055955-rGq9CfaxiJ2DPLa7lSH7HdSvrolowyAx-0-b9a785d522415b6c6b609fc9f403d633)
![figure_0225_1100](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1100.jpg?sign=1739055955-cvjXfp2Wqim3Y7Ndqk1rRnlFgxBJctQH-0-09b4c746c1b935ada34d21e4ba6d2fbd)
![figure_0225_1101](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1101.jpg?sign=1739055955-JA71vARFbx5j6DbMOncUZCTBS4aMI6UF-0-30d67e0bf94cb8f5154565dde5ca874c)
10 前伸一式(s)。
11 英雄前曲式。
12 牛面式。
![figure_0225_1102](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1102.jpg?sign=1739055955-sRw3RKoVrlWizPSguqiBZz4jc7TpDwB5-0-dcadc9e386d884fa5f406686e8646ae8)
13 靠墙肩倒立式。
![figure_0225_1103](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1103.jpg?sign=1739055955-RqJjA3EXTjLgLc7yOvYPvLryqdng50xM-0-cd898daf8681d6d549065fb2e3279130)
14 半犁式。
![figure_0225_1104](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1104.jpg?sign=1739055955-HlXB6GfNDdWKmauMxMEsOV53TWR4FOiB-0-9d670445e857e2c7147278850a9c62f9)
15 仰尸式。
套路5:安宁、镇静练习
这个套路集中了头部支撑、胸部上挺的姿势。如果你感到疲劳或不舒服,这组具有镇静作用的套路就能派上用场了。尽可能长时间地保持姿势,以体验其镇静效果。自始至终保持面部肌肉放松,正常呼吸,但要注意放松时呼吸深度和节奏的变化。在下犬式中,尽管头部朝下,仍要保持脊柱向上伸展。双肩后转打开,以扩大并创造胸腔空间。
![figure_0225_1105](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1105.jpg?sign=1739055955-xL1pR43okpvxis5goQn15HDDncj4UAUS-0-e470d8a280ceb9e53dd43810a3d92085)
1 交叉枕式。
![figure_0225_1106](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1106.jpg?sign=1739055955-v8TmfQgQf3cLIdPIUzne5llWPox3pzwN-0-393b74d5d15604725fabb79d12df0b6d)
2 鱼式。
![figure_0225_1107](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1107.jpg?sign=1739055955-Rw0s4oOEluibIsirLaAvkPlHwOtgeXEN-0-bf172b3426660a4b07d3fd93a7e3caf8)
3 前伸一式。
![figure_0225_1108](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1108.jpg?sign=1739055955-MRGp1FrmjuzX2pXgJO4CSvFWEfh13sgQ-0-9d63f8dbc4db0d912344a21ff4c1f9cf)
4 下犬式。
![figure_0225_1109](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1109.jpg?sign=1739055955-wTjjfLUUuk0Go25yTg16iEaqzX6Baq2m-0-07f2d3d8e906745eab96a43b3a7370db)
5 肩倒立桥式。
![figure_0225_1110](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0225_1110.jpg?sign=1739055955-iWaV116FcV5mCUIXFWHIWuCRnaM6gzbc-0-de4e43496bb90f9d79d404f727e0925c)
6 仰尸式。
套路6:伸展腘绳肌腱的姿势
在这些站式中,要注意保持双脚与地面最大限度的接触。双脚均沿地面伸直,并紧压地面。双腿充分伸直。练习手抓脚趾单腿站立侧伸展式时,保持上半身向上伸直,身体两侧充分舒展。练习叭喇狗A式时,脊柱向前伸展,然后低头。注意双脚,如果向小脚趾一侧翻转,小腿侧就会非常不舒服。因此,要保持脚掌伸平,均匀受力。
![figure_0226_1111](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1111.jpg?sign=1739055955-dpe9cyDM8qydGVdm6ggU9huviCUZ64fP-0-4711c691dbd0ab5044bff1bacc14816a)
1 英雄伸臂式。
![figure_0226_1112](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1112.jpg?sign=1739055955-HYzxbPgUcWf4FEmMNMm93fz3vx6V7lr6-0-d842fc50b4c1bebcab96ea7c0251e39e)
2 手抓脚趾单腿站立腿伸展式(s)。
![figure_0226_1113](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1113.jpg?sign=1739055955-IXHjt1gfjq7xWkssnfC61yycekhUOPsG-0-530d6650baa0700268afa0ff99a6444f)
3 手抓脚趾单腿站立侧伸展式(s)。
![figure_0226_1114](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1114.jpg?sign=1739055955-2txsbY16nCqeFZfozBmPzGwUfPtzEGGM-0-5a9dd0b0520922095598881f9742b6fa)
4 山式。
![figure_0226_1115](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1115.jpg?sign=1739055955-OGF5NGbMCFGkwqETU7ZMxKDUNepqsZp5-0-d0296cbb791cde4666ebf1184dc4b9f5)
5 树式。
![figure_0226_1116](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1116.jpg?sign=1739055955-7OO5wcgDd2Jud2DaTo30n7IdB8XQeAgK-0-88216a3501618897b7ec1f58926548da)
6 三角伸展式。
![figure_0226_1117](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1117.jpg?sign=1739055955-YnE3ykLY1cPClTJkTWrNU3Hjdz38d34a-0-67d1ebcf7c2d1e29e997bb6b833e47cb)
7 侧角伸展式。
![figure_0226_1118](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1118.jpg?sign=1739055955-BIBJdI6ncCk1fV9GdDYceLdrOB8WxEYH-0-061633569b26ea539607839b45b2c490)
8 战士二式。
![figure_0226_1119](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1119.jpg?sign=1739055955-wn3zEZj1allXEQvCIXA1e47ZH84XFMbV-0-fef692828c8ac7241fe8d3420654e418)
9 战士一式。
![figure_0226_1120](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1120.jpg?sign=1739055955-f3ITVDket9TCDBRIZ6LiQtiJp3JZPE7M-0-684f69f9abc4f3fcbef5e7fb595f3e36)
10 侧前伸展式(s)。
![figure_0226_1121](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1121.jpg?sign=1739055955-WvOVJLhmDX8OaU2BhqQ6fYl9UvLbmVxw-0-b70e7e59bdc9dc61a41c9b626aaf635f)
11 叭喇狗A式(s)。
![figure_0226_1122](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0226_1122.jpg?sign=1739055955-oadIwYBINTDo57Njsyp8JlKyz3R3VSls-0-1d6fbcc9e8edd6a22514c51e31125abd)
12 英雄前曲式。
![figure_0227_1123](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1123.jpg?sign=1739055955-xWFEnlbFEetuIN2VnoCFWOX0oypQ0mix-0-cb5f799fd7327697c85cb3f1acb8dc60)
13 牛面式。
![figure_0227_1124](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1124.jpg?sign=1739055955-uHxp2qYIsHVdy0RI4Hgz2ZAqhVCNYSMj-0-d77799d6c0ad3633189d1109b181b358)
14 肩倒立式。
![figure_0227_1125](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1125.jpg?sign=1739055955-DRVStnbfeff3a5oT3QKk2HdVb8vytPLb-0-d50c18e20458eec321a958eec606c09a)
15 半犁式。
![figure_0227_1126](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1126.jpg?sign=1739055955-pPdQIkl4lARx2zmyD35YIoVU1IfoRrYz-0-fcf6677b66c44f2a53191ff346d24fdb)
16 仰尸式。
注意点
● 连续2~3周练习套路1至套路5,以便巩固姿势,然后继续练习套路6至套路10。最后,根据自身情况,有所区别地制订个人练习时间和练习姿势。
套路7:坐式加简单转体式
转体式中,脊柱必须先伸展、拉长,然后扭转。转体时,要转动整个身体,肩膀与耳朵尽量保持距离,然后转头,不要使颈部肌肉紧张。英雄伸臂式中,确保双肩与耳朵尽量保持距离,以使颈部舒展。
![figure_0227_1127](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1127.jpg?sign=1739055955-vvSv6cuZZBHpeKp8rCL0bySsoMlZ5McU-0-07ed6dd1d39632c1ee2381ff5043fcff)
1 站立转体式。
![figure_0227_1128](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1128.jpg?sign=1739055955-tE9mXvvAlGdsJd9zzzjphtjS6VV18yRe-0-44c6d27f636ff22b13cefd711863bb8c)
2 简单转体式。
![figure_0227_1129](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1129.jpg?sign=1739055955-5ijTcKJMOLGexhdbTj2rClKghXArUTof-0-42dcc3b69933532caf9f0df513b231e4)
3 简易坐。
![figure_0227_1130](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1130.jpg?sign=1739055955-g0FOLngZlMaPMcRrxpVHQphtLu5KYNnA-0-082caa27a6b14478fe8d34d1e6fc30b2)
4 英雄伸臂式。
![figure_0227_1131](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1131.jpg?sign=1739055955-e68qy54xNdA5yhQaDRM7CqZpWYsgdRV8-0-e443983318eed98eeb48559ef14016ec)
5 牛面式。
![figure_0227_1132](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1132.jpg?sign=1739055955-ErZf9n97OI40q2jYfdbWTNSFved684pz-0-c57539c09afce9a18d612d8df5afc334)
6 鹰式。
![figure_0227_1133](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1133.jpg?sign=1739055955-cYhaDFtDLneRPZTWEfIWcCBohxzO61QC-0-9cd6ba3feaa9830ce7d5b61dc14eb789)
7 下犬式。
![figure_0227_1134](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0227_1134.jpg?sign=1739055955-XgUxgyJ5ZhGyBnNYLQvJTciLyVhs44Ez-0-5d8172b8dbd3b9df542ab92428664f54)
8 椅肩倒立式。
![figure_0228_1135](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1135.jpg?sign=1739055955-dw41It5WLPqqfsWiqE3ZxC0kzJURNeTX-0-9b3db52ecc527f06c8096b4b52906f04)
9 犁式(s)。
![figure_0228_1136](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1136.jpg?sign=1739055955-VyxOBmWTB6j97b6HSHMwIapJjVZlDgfU-0-c35d0bc04b47e1b55902a4250e87e2e8)
10 仰尸式。
注意点
● 此处引入的犁式没有凳子作为支撑。如果背部或颈部感到疼痛,可以用哈拉萨那凳支撑,直至疼痛消失。
套路8:幻椅式和鹰式的引入
伸展双臂时,使其充分舒展,并保持手掌张开。可以尝试战士一式,但如果感到腰背疼痛,可将双手置于髋部。也可以在山式站立时练习鹰式,但应逐步完成全部姿势。
![figure_0228_1137](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1137.jpg?sign=1739055955-LnPmikACxUYTYzrjSIBjllX2PGgxZikf-0-9d8c4ba751186eec5446e72a8282fc56)
1 英雄前曲式。
![figure_0228_1138](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1138.jpg?sign=1739055955-nW6Lw7qzAr36nrXm6FrXkU89YDLJgY3K-0-715cd8658b7a59fd9642602d0a426cf8)
2 下犬式。
![figure_0228_1139](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1139.jpg?sign=1739055955-e5WdhIf4CSONwNChJ0CmdRvFDccoqKpm-0-3a4dec3354d77f26d139d49c8a2a977d)
3 山式。
![figure_0228_1140](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1140.jpg?sign=1739055955-xW8FgJc3NglyllbNDYYwiuunxA33XH6S-0-e224a02c3e9faa823bfaa9fdbb654628)
4 三角伸展式。
![figure_0228_1141](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1141.jpg?sign=1739055955-f8IVaogfGkcG1GdxpiTSEedQvgOGwpmU-0-bc380ae05c13ce08d0b4b31601b286e5)
5 侧角伸展式。
![figure_0228_1142](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1142.jpg?sign=1739055955-zSpORiCMAWQT2yFjZTFRbWcM6SEvZvbj-0-90a49e3047b049667800ed7b56063e63)
6 战士二式。
![figure_0228_1143](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1143.jpg?sign=1739055955-c3Pzk6IaymeJhlWJGKXtfPSK8DmatePB-0-723d0f2c2cb3f7dce85c4341fcad5f33)
7 前伸一式。
![figure_0228_1144](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1144.jpg?sign=1739055955-TP1vnUoOPPxMDK6swK257LFZnieb3pqr-0-ca77cbbdde49ae4b60c5fc14a2c8cb06)
8 战士一式。
![figure_0228_1145](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1145.jpg?sign=1739055955-9E63ZgU06Ec412P29dxNo9qxiOwdOaPo-0-2d101d606a25b2386494b857447b926e)
9 前伸一式。
![figure_0228_1146](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1146.jpg?sign=1739055955-OhcWoNJk4kkHIR4nixpZZZuRlZoUqBmM-0-719bb0c60d03480dc4e5a73a26a43eb7)
10 侧前伸展式。
![figure_0228_1147](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1147.jpg?sign=1739055955-zwUoOZm0cMlpC5Od1Zi2ykfbq3VkWf2Z-0-a8f4ce699a1e8a39d39136f334d6a2dc)
11 鹰式。
![figure_0228_1148](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0228_1148.jpg?sign=1739055955-R0eUA3lVPJdgEvJWLtdrnj73nhcKoNda-0-b3139c89ae1f014c462a102fc3d2f42b)
12 幻椅式。
![figure_0229_1149](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1149.jpg?sign=1739055955-hFm843Fj68iVS70O0eM6K0pPVuOFV4HU-0-f0d4ad8bbe104c72aab26b4225996587)
13 下犬式。
![figure_0229_1150](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1150.jpg?sign=1739055955-LFUN4r78bY8I8wFpLIXjIQM6A8bmZQBn-0-3f94001f6e720ee1e9ada3dd8982addd)
14 英雄伸臂式。
![figure_0229_1151](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1151.jpg?sign=1739055955-1VzExd7bNbgXYAfBaHaUB2e9j8ZIFq3B-0-e3553f3641ea810b0d59dc6f5aac085e)
15 英雄前曲式。
![figure_0229_1152](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1152.jpg?sign=1739055955-ZoxTl25xONISgJ0KM6tYOJZVJdIbyt92-0-8c4b9ad50bc38b66fafd6f8673f05de4)
16 椅肩倒立式。
![figure_0229_1153](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1153.jpg?sign=1739055955-QtTeLLtdCXGmu9mLrYWsvqxHMeZzvSD5-0-d80b61c2efa8123cc17280f42c00d017)
17 犁式。
![figure_0229_1154](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1154.jpg?sign=1739055955-KrSJxNgjKPgakNFcWOAurFa7q1C1wSCa-0-071dec0e9ae3b3e33e16a5ca16c43a11)
18 仰尸式。
套路9:放松练习
练习这些姿势时,要保持胸部打开并上挺,大脑镇定,心情平静,将注意力放在呼吸上,直至完成所有动作。姿势保持3~5分钟获益最大。练习仰卧束角式时,如果腹股沟肌肉感到疼痛,可在膝盖下方垫1~2块泡沫砖,以减少拉力。练习仰卧英雄式时,如果背部或膝盖感到疼痛,可以增加支撑物,来减轻不适。为了不被眼前的事物分心,建议你闭上双眼,把注意力集中在呼吸上。
![figure_0229_1155](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1155.jpg?sign=1739055955-7GNBruCFribO8rapVAqJGWeqf8aHakTp-0-c50c99cd25b46b867f39e4c16f6d5e4b)
1 交叉枕式。
![figure_0229_1156](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1156.jpg?sign=1739055955-Snhq81JhAZ6zL8dzrrzxzmNRyfBn4f2m-0-511a6a223d7abb1a77450b3c8179bca4)
2 鱼式。
![figure_0229_1157](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1157.jpg?sign=1739055955-U5P17xBh5eYPmTuonqE8VJ1D7aJCGlVt-0-126bfdc65732f164564b0f5b83d27698)
3 仰卧束角式。
![figure_0229_1158](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1158.jpg?sign=1739055955-5G0RIkWi4PGCdAIfFjBHPV9SoMR91a4X-0-783786c207383dad906da8af7f4c4f7d)
4 仰卧英雄式。
![figure_0229_1159](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1159.jpg?sign=1739055955-3SxTieNtJiR7tnz0ZwVoJEEy1N5HQQ5z-0-0ae3d2d0f3778f164836d05e56ac8130)
5 英雄前曲式。
![figure_0229_1160](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0229_1160.jpg?sign=1739055955-mRmDAPWOz1HIbS2WFSl2LwPax5cd7Uyd-0-84545f877dc9e5582dade39055125047)
6 下犬式(s)。
![figure_0230_1161](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1161.jpg?sign=1739055955-rKPEVpEvGMOz10t6tjroScYKAwZrNa1J-0-628d7a72b9b60bca26148a67d04dccff)
7 靠墙肩倒立式。
![figure_0230_1162](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1162.jpg?sign=1739055955-lxSa6WTQgDLuFyLncNX6g6ciKc0d64qz-0-edfe6687b56cdd6efe6db62a6647b2fa)
8 半犁式。
![figure_0230_1163](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1163.jpg?sign=1739055955-06ZQfejusDk4XYEWyyHBOjyPlnXYyWf6-0-0dec30087312cc17961916b44156133d)
9 简易坐。
套路10:坐式前曲的引入
坐在支撑物上完成这些坐式,以使脊柱上提。前曲时背部可能会拱起,这是胸腔扩张抬升、肩膀与耳朵拉开距离以及肩胛骨朝体前转动的缘故。如果背部感到疼痛,可以用带子绕住脚,缩小身体和腿的夹角,来缓解腰背酸痛,抓握带子时双臂要保持伸直。在伸举腿式中,双腿应紧贴墙壁。
![figure_0230_1164](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1164.jpg?sign=1739055955-OSagblBGR30bHEtEqliHJsSib4932E64-0-b4c8849de995c4d720b11772434f34e0)
![figure_0230_1165](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1165.jpg?sign=1739055955-FCIOFjuU6cZ7j86JOgZEET9cqGrF8dgJ-0-3e49503ece4190cac993595b5e3de87b)
1 前伸一式。
![figure_0230_1166](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1166.jpg?sign=1739055955-aKoWqzGB6d5LMep2HZ4rp27QHtxFDNQX-0-8a44fb52773d9a4477848d295bbd67b6)
![figure_0230_1167](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1167.jpg?sign=1739055955-4n4bMLWVEwokVO8MIjqbrKqjZQ1zYXPB-0-c6a239af788f094cbf3920716ba97c17)
2 下犬式。
3 手杖式。
4 头碰膝前曲伸展坐式。
![figure_0230_1168](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1168.jpg?sign=1739055955-GtncjqWivItKC2jleYb3LCG2Q6SVcWD7-0-f27ab8e24742462735000a8c7c209920)
![figure_0230_1169](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1169.jpg?sign=1739055955-gBa2abl6bYGuRsGa1S09YKfYOlf5HJ5L-0-768774fcb25efc27a562c2be2538ac32)
![figure_0230_1170](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1170.jpg?sign=1739055955-KaTd0hcsddKglnhNU25c2CXiznGnX0lK-0-d520c5e61deb3e1f728bbc1041b8d742)
![figure_0230_1171](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1171.jpg?sign=1739055955-ft2zlxW6hFrko2bm5JHV4qsvP3dpeAjz-0-b9d5349dd781a322b64675d5b578ed6f)
5 半英雄前曲伸展坐式。
6背部前曲伸展坐式。
7 半犁式。
8 肩倒立桥式。
![figure_0230_1172](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1172.jpg?sign=1739055955-MvrBzmnF5I0XuDyPfFbPr4KB1VqbuqCB-0-d46f24fbead585b798b6ab8a3708c015)
![figure_0230_1173](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0230_1173.jpg?sign=1739055955-7HjOK27D7vpZ9UBFA8BHxX6EYMlxmaUt-0-deae1b803cdd93b3bdb8c2c8193284b8)
注意点
9 伸举腿式。
10 仰尸式。
● 连续数周反复练习套路6至套路10,试着延长姿势保持的时间,然后进入下面5个套路的练习。
套路11:长时间的站式
这个套路重在巩固站式,必须用心练习,注意细节。如果感到不适,试着找出导致不适的原因,将其消除。当然,这需要对姿势技巧充分理解。尝试逐渐延长每个姿势的保持时间。
![figure_0231_1174](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1174.jpg?sign=1739055955-56wWazaOW33V6DI9T0yuLGu1ewWx5nUC-0-69788f50af5d4539a237af3de7596442)
![figure_0231_1175](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1175.jpg?sign=1739055955-SWvLueD7OfpSMe3oqRqxxZXEKfqSycbL-0-72dd54d58f5d5258ad16d16abcad652d)
![figure_0231_1176](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1176.jpg?sign=1739055955-gILXQhcXlmbBJRchEOft0xQsF9eaIvwE-0-29c3c2e85efd1e898799af1cf208c5ac)
![figure_0231_1177](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1177.jpg?sign=1739055955-FMReBw0jFywPOAe0c816uGhMyitpXDSJ-0-d69bbd9e88ed0caf31b95b218efe5556)
1 手抓脚趾单腿站立伸展式。
2 手抓脚趾单腿站立侧伸展式。
3 山式。
4 树式。
![figure_0231_1178](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1178.jpg?sign=1739055955-VL0LWLdq7VPTfiI5ycmWOydjzXK7R9IV-0-d2ba30b490f9485ffc5a28e8d5cb06ff)
5 三角伸展式。
![figure_0231_1179](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1179.jpg?sign=1739055955-7TAwmED75OceNFTkDhkFlfN6YBeaKp2r-0-c2a4562ca4ed00af7510a7123f8daa42)
6 侧角伸展式。
![figure_0231_1180](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1180.jpg?sign=1739055955-FQOAQaXhO2IFEuHzZUN8OmbYqq8tlmbI-0-103ab6ddccf5cb101f96fe63de00d8ea)
7 战士二式。
![figure_0231_1181](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1181.jpg?sign=1739055955-HEyqk4Jw9MGGDXkFoYpZ5Cb4vWnLfa4b-0-c614941eeaad2f61b9d5f450f1521417)
8 战士一式。
![figure_0231_1182](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1182.jpg?sign=1739055955-JPoF1w1zFev1koyszRiTzXLDJ4PjpHJI-0-a4ae122f3fb9134d47fb8a251edca4b2)
9 前伸一式。
![figure_0231_1183](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1183.jpg?sign=1739055955-lc00RhJ52eLqCRmPgxCDoUIHJ7RAWWDX-0-cc6836c7fc171d177ac6c315f6029598)
10 半月式。
![figure_0231_1184](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1184.jpg?sign=1739055955-PNxF15htfKfCN51vPcIYsKXXiW3PNf3d-0-66916c9b302cc09cad782fadb888c105)
11 侧前伸展式。
![figure_0231_1185](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0231_1185.jpg?sign=1739055955-WXOdWwLkJDtPRhCEle1RABKm1W6xo9om-0-18982e62050eb6c353e5ffa52033b48b)
12 叭喇狗A式。
![figure_0232_1186](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1186.jpg?sign=1739055955-wAexCI9Gduz1E60VddUdILHu1KwwPdLR-0-a87d4d3014b3a053b9bbc9372bf075f5)
13 英雄前曲式。
![figure_0232_1187](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1187.jpg?sign=1739055955-UB6TgSGiSnSxCERJBMhBydU0dTTqKUNa-0-43f1c9294d0c3d24acd009cfd66cf3ca)
14 肩倒立式。
![figure_0232_1188](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1188.jpg?sign=1739055955-VNZjcScXou9L5hA6CjAnY7UjspHhSJMb-0-c2231dad6af08d6c423abf7084967f00)
15 犁式。
![figure_0232_1189](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1189.jpg?sign=1739055955-fVPoHWbSQrXKKuEBoh24sSLMxXElD461-0-82ff8bfe7cd597c343e490d26e708124)
16 仰尸式。
注意点
● 这个套路的练习时间比其他套路要长,因为每个姿势的保持时间都延长了。
套路12:长时间的坐式前曲
坐式前曲动作能够增加脊柱的弹性,并有助于打开胸部。整个身体必须伸直,仰视时不要使颈部后侧肌肉紧张。
![figure_0232_1190](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1190.jpg?sign=1739055955-QXb4Ob13Er66ZoY30pNlp7t2azdYugxO-0-6d4d706ad12cc83bad57c7e132e9b99c)
1 前伸一式。
![figure_0232_1191](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1191.jpg?sign=1739055955-0Kn5X9g04l1zKzurKogYr4s2EIPRX1Sq-0-bca0b1ba248852a8fc7849f37a6db5fb)
2 下犬式。
![figure_0232_1192](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1192.jpg?sign=1739055955-PlPojYqDhI7HG6sll2SKjcmDMkXtQAkf-0-5a48cca60412f22e29d925f172fdc53c)
3 手杖式。
![figure_0232_1193](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1193.jpg?sign=1739055955-gp1kglqE16JZZlSYHScJG99bNYMvHFfJ-0-3750de0919eb65278eefab112432b1a6)
4 船式。
![figure_0232_1194](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1194.jpg?sign=1739055955-fPwLq1dtzVuHZkz1y0Z7kPmfEf1gMU9u-0-d44f49b53c4fa1f473d26054780c89f8)
5 头碰膝前曲伸展坐式。
![figure_0232_1195](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1195.jpg?sign=1739055955-hiV1AioR8e11m3ZHe40pYjMnjw1O8LC0-0-18e1a8a1ff1b5666602424a832dbc4e0)
6 半英雄前曲伸展坐式。
![figure_0232_1196](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1196.jpg?sign=1739055955-saXfWxF2riWfUWXGEin5EAUmURy0sFbR-0-f1d4ce46374a0964900274f5500abeff)
7 背部前曲伸展坐式。
![figure_0232_1197](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1197.jpg?sign=1739055955-qtuEEPB4iAT8m9eNmDm5V208GEVabmQe-0-d134f503f6de9ec5d5be77d6b278c5f8)
8 肩倒立式。
![figure_0232_1198](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1198.jpg?sign=1739055955-q2KT1pjC5F7gP64xCQVT6zWYloLNVvOK-0-257ed509dc51b29cbbecaa38f3412475)
9 犁式。
![figure_0232_1199](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0232_1199.jpg?sign=1739055955-WUMZZs7dzQdpzWh1LRySf8rMRiGn6iRM-0-50afc6833508687f8b3c563011e04370)
10 仰尸式。
注意点
● 在船式中,身体上抬。如果下背部感到疼痛,可将手放在地上,作为支撑。
套路13:基础站式引入坐式
试着在站式练习中减少紧张,保持镇静。到现在为止,所有的姿势技巧已经融入身体动作中,接着就要真正“进入”姿势,体会其心理功效。
![figure_0233_1200](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1200.jpg?sign=1739055955-ZSjAxpu9KcnePlUiGY72e0agwgCqBrSf-0-b7babb1541d35ad865d8abd3a5aef4a7)
1 下犬式。
![figure_0233_1201](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1201.jpg?sign=1739055955-3yTm5A2B4K75Dzt3WcBofwMdom7qx7qP-0-72e6243130d22eb804edf3a180622ab9)
2 前伸一式。
![figure_0233_1202](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1202.jpg?sign=1739055955-tqDrKQieIAvMbi2bQulPpLqbpjMcBX6u-0-a718adde080c169bbf740440919617a5)
3 山式。
![figure_0233_1203](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1203.jpg?sign=1739055955-VGMlPxCDOz6QeEzXO3qYCL9XXRlstRtl-0-a42977ff1c097398d8134e85bae48bd7)
4 三角伸展式。
![figure_0233_1204](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1204.jpg?sign=1739055955-XgQxDdmIpv6ppQz2JIsPkxxLScHsYgsA-0-c7519851e2c7dd36ffaeedce6a8e16c4)
5 侧角伸展式。
![figure_0233_1205](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1205.jpg?sign=1739055955-pPNttBfnxZXKbBdvNFOzymPAo2OMmm8X-0-a3bb130c2dd8ba7dfc0f1b6173804257)
6 战士一式。
![figure_0233_1206](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1206.jpg?sign=1739055955-99wTGwWHjnI8k42HcA81dKM6BMUAQns4-0-61dc7c2abf9b559a77f2e75f804a0df5)
7 战士二式。
![figure_0233_1207](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1207.jpg?sign=1739055955-seNto38w2IjQ0yRhl6FNuaM9u8PaRuQN-0-114096d1847bb9379a8433149f6a92cb)
8 半月式。
![figure_0233_1208](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1208.jpg?sign=1739055955-zlVpE3npf2tvEvlrMn1NIxUPtseXemqP-0-6a161b486a4c8a9dc4f0a29c1e9b60ed)
9 侧前伸展式。
![figure_0233_1209](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1209.jpg?sign=1739055955-ZP832qEdKGhhTPbodu92P0Y3iCBCbika-0-e9228e27597f943da150cfea6217083f)
10 英雄式。
![figure_0233_1210](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1210.jpg?sign=1739055955-eIGWKC3GVd7oUqreXYepMiCQznAieDwt-0-4c13a7ada04edae984b3e9cabeece1f1)
11 简易坐。
![figure_0233_1211](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0233_1211.jpg?sign=1739055955-fbqS3XAv7RJlnkGssk8KdL2cnwxXfi27-0-48070e825e85ad6d4aaae78f9a11bcf7)
12 束角式。
![figure_0234_1212](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1212.jpg?sign=1739055955-j6ilAryDL0SF7k4xNJWoLvoaZOFxOum7-0-65d3f27674d0731151de903544f40ed6)
13 坐广角式。
![figure_0234_1213](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1213.jpg?sign=1739055955-nCQN9FCAy9J0Io5N52MjZTDHOxszyCLK-0-a7f696d1ca9c21c8c996d35879ecd9a7)
14 英雄前曲式。
![figure_0234_1214](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1214.jpg?sign=1739055955-y0bq1riYYGiYUSv1HaqaoO8BMDPw5EVr-0-651dfc731843a86835e217198d00464c)
15 椅肩倒立式。
![figure_0234_1215](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1215.jpg?sign=1739055955-ooGOatL0zHBCD6ag7HHxZyL7zvtNXky0-0-d95808d72629f6f393bf56343578e2d9)
16 犁式(s)。
![figure_0234_1216](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1216.jpg?sign=1739055955-KAj8w3nS5FvIoJ2SmOAkXhxpj3R7ann5-0-021e5bf1d14fc1e040bad0c721fbaec0)
17 仰尸式。
套路14:转体式和坐式前曲
做完前两个转体式后,脊柱得到伸展和扭转,这时前曲就变得容易了。在这个套路中,要练习完整的前曲姿势,使身体充分伸展,可能的话,还要用手抓住脚。如果你碰不到脚,或者背部感到疼痛,可以将带子绕在脚上再用手抓住带子。
![figure_0234_1217](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1217.jpg?sign=1739055955-QHwpQIgyVOYv5ZTavkKrldLrNZVc7tBK-0-91762b1a530f0ba15c7c0aee48ca8aff)
1 站立转体式。
![figure_0234_1218](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1218.jpg?sign=1739055955-jViTkVxsvoUKQsg39L1BDI0VXzDDqOGX-0-e5207df51e9c5a110c39924390206a32)
2 简单转体式。
![figure_0234_1219](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1219.jpg?sign=1739055955-5M0COnXCJJXHuvyDkoI3UBrrU5gFsXkj-0-1cdfb37ab32c23be5a95b9f6b421dd90)
3 下犬式。
![figure_0234_1220](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1220.jpg?sign=1739055955-ez0OKy2iaMkszExTmVRMkxH4G25WYCiQ-0-773ba7b424bc981c10aaef0c6524ad82)
4 手杖式。
![figure_0234_1221](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1221.jpg?sign=1739055955-LlFuumq69LizS6bU9LEDwmXP0xqpxphm-0-892e803b2cc910d3bf694ba1b11ecb4d)
5 头碰膝前曲伸展坐式。
![figure_0234_1222](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0234_1222.jpg?sign=1739055955-IAeuB3qEWVSRJEnm4VQnQgHNMDbYQuAj-0-62ec3f3e460f0d2a8e832af4bee7867a)
6 半英雄前曲伸展坐式。
![figure_0235_1223](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1223.jpg?sign=1739055955-Pd9VDHp3APtiAr4bTJerh6nDvySrGkIN-0-bd490ba80ee104cd9fc73eacd790369e)
7 圣哲玛里琪A式。
![figure_0235_1224](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1224.jpg?sign=1739055955-LmounR4KLc4YdCSiY7iD56OmAsqyvtZE-0-eb3ff2b3f6521d3ae93568d69b6c34d2)
8 背部前曲伸展坐式。
![figure_0235_1225](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1225.jpg?sign=1739055955-0VYRCyirNXhjdoH8BIJB3r2YDk7SQEN2-0-35b5487e4261d9e5aa006504c6d9e772)
9 花环式。
![figure_0235_1226](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1226.jpg?sign=1739055955-wsbYdQegYbFWl1tnALOhA8HfMeHOQVcR-0-5f2ca36a48440431b702f4da06a86779)
10 肩倒立式。
![figure_0235_1227](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1227.jpg?sign=1739055955-KoeNHYzFENVuUjCQc1eGBQCtzM7Bh9lO-0-7f428ccee886b7bc3beaa59874db646b)
11 犁式。
![figure_0235_1228](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1228.jpg?sign=1739055955-GWuBvNOJZUzYAab4R5SCrNyx22e22uFp-0-a457ee3820d61543de8c52abdb083143)
12 仰尸式。
套路15:放松和恢复练习
这个套路的练习要缓慢,每个姿势都要保持5分钟以上。保持胸部打开并上挺,双眼轻轻闭合,面部肌肉放松,大脑镇静,并把注意力集中到呼吸上。但不要睡着,仅做休息和呼吸。完成所有姿势后,背部应该觉得舒适,为此,可以根据需要使用支撑物。
![figure_0235_1229](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1229.jpg?sign=1739055955-AH466IUkLew5ZHO7UAidAgb37sD9JsP4-0-6d78462b1c46c2c403cd2ed201dee510)
1 交叉枕式。
![figure_0235_1230](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1230.jpg?sign=1739055955-ywQgkUNX1wDuPgY23TDLxzbPdH8yCz5j-0-a20746d39c7b9c350ad8fbc0c688ecc8)
2 鱼式。
![figure_0235_1231](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1231.jpg?sign=1739055955-WQARDiwIbYyYmDYz1lXBnPYBQPY2qUG9-0-90e284eb7f44c6a3d0d71db4dc8c014a)
3 仰卧束角式。
![figure_0235_1232](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1232.jpg?sign=1739055955-IHJsdPCtsuoi80G4ePSwehXGRZ9eHSdY-0-513692081994b2c2f4f6ec0ea7265f71)
4 仰卧英雄式。
![figure_0235_1233](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1233.jpg?sign=1739055955-jSIlrOTKlSmV1sbvnuGGmUD0OX8CsUK8-0-663f29c6ff223e6930adcbc572e2234e)
5 前伸一式。
![figure_0235_1234](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0235_1234.jpg?sign=1739055955-bztm8VyebCtETND8Sud1ZnZnaiaTydXg-0-c769fe250f2f60bfbf2a8747f8b8f39b)
6 肩倒立式。
![figure_0236_1235](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0236_1235.jpg?sign=1739055955-FasR6t1mf2XLsf8o9vYutgmypOGAcyrx-0-1ecb8a046912d3a649f0ecc96752e349)
7 半犁式。
![figure_0236_1236](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0236_1236.jpg?sign=1739055955-8dTA7yWGYJeFNpr9yRuDDs85nBkVZVh8-0-0e16f85896ef369524245ee94b645d81)
8 肩倒立桥式。
![figure_0236_1237](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0236_1237.jpg?sign=1739055955-EDNeQiXO3M3sHU3XN6tL8KSGLqSMsRod-0-c8d25e8f091675a0ed942917a568526a)
9 靠墙倒立式。
![figure_0236_1238](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0236_1238.jpg?sign=1739055955-4FfuhWAMuTctpq3DJEY0miJB3xgTLgUI-0-22b8967d525243e5735370bc347f80bb)
10 仰尸式。
注意点
● 巩固这些姿势,回到感到困难的地方,反复练习,直到觉得轻松和熟练为止。
套路16:站式和站式前曲
这个套路需要两个小时才能完成。如果感到疲劳,可在姿势之间做前伸一式,以恢复体力和脑力。延长姿势的保持时间,特别是肩倒立式和犁式。
![figure_0236_1239](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0236_1239.jpg?sign=1739055955-FpYSmfR9Avo3QRiLCkHH7Zc6zc18YuyM-0-5920973a658d1009211ca956f79b53cb)
1 手抓脚趾单腿站立侧伸展式。
![figure_0236_1240](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0236_1240.jpg?sign=1739055955-J4aDKdxcLx1aMFR8B7VyBwbzehc8qLB3-0-ad0ad7c5219f0f2e30596e49dd1c9a57)
2 山式。
![figure_0236_1241](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0236_1241.jpg?sign=1739055955-QhUu25mFNNK69v9eyDELsIBRdX8AuOKV-0-6f90857d90e129fcb07136887d8d286e)
3 三角伸展式。
![figure_0236_1242](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0236_1242.jpg?sign=1739055955-a20FH9S6GqKuMqLzcetnRW3KeOiNz6Xt-0-8ecb0d0410edbce279e8ee33bc46befc)
4 侧角伸展式。
![figure_0236_1243](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0236_1243.jpg?sign=1739055955-ywgC1US3HYBYuQIfauJGIymNpZTFhrzv-0-79e0983c210ca3468c3f94c24a581cdb)
5 战士一式。
![figure_0236_1244](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0236_1244.jpg?sign=1739055955-RrSdBa3IY5n361jXrkBDcfO3f0IvfPlq-0-fc36fce657a562ecbef2635d17f7a180)
6 前伸一式。
![figure_0237_1245](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1245.jpg?sign=1739055955-w0MSBt2lEUlNyBLgKbkamrFo1ncgcyLP-0-9265d8040950047f701a811517ff0583)
7 战士二式。
![figure_0237_1246](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1246.jpg?sign=1739055955-l8URzPnnGqUV78cjG2AOXaUQ9X2zTRq8-0-509e7375a0e3053a26bc0ee971dac3d7)
8 半月式。
![figure_0237_1247](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1247.jpg?sign=1739055955-Vjb1Tpf20ikuqZbxWWBeldBPkbl2anSn-0-e3c9cb6453d145079f3f0c44aa5c2c86)
9 战士三式。
![figure_0237_1248](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1248.jpg?sign=1739055955-5kCj3hewLYdyb1iA462y4vXRSoxie0Cb-0-c80d8a6863c9b7d6a794f4054979a5c0)
10 侧前伸展式。
![figure_0237_1249](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1249.jpg?sign=1739055955-wA6tUE0f1OPLLPi54luTFINtrx643Ap9-0-806f52f2d6067e7555af4ac6565e4ba6)
11 叭喇狗A式。
![figure_0237_1250](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1250.jpg?sign=1739055955-6LPEdCvuTltRmfOZbUnwNL6LBWTkgnnw-0-7d870bc0529c404a677dbb64155ad3a2)
12 鸵鸟式。
![figure_0237_1251](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1251.jpg?sign=1739055955-PKYgB0bnmqCnfDboIZVmBwU9MJUusClF-0-0e0fbe04380603b925b4a0290796d4ea)
13 下犬式。
![figure_0237_1252](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1252.jpg?sign=1739055955-gv88162aAMzstO9nS86Qrl5Agq9ikS3x-0-dec951b76529274e8f29710d7e3e02ca)
14 英雄前曲式。
![figure_0237_1253](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1253.jpg?sign=1739055955-XzDBneXuQQqv1rlmWJ8vbWGR8YJpMsr9-0-7ef58a840702d9f69a7f53497ba78bcf)
15 肩倒立式。
![figure_0237_1254](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1254.jpg?sign=1739055955-2z2oAGJiTaxqZ30LQ4eArKMu8DkS0xQk-0-2b84b2ca043b2b43c49afb15e89f111f)
16 犁式。
![figure_0237_1255](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0237_1255.jpg?sign=1739055955-ZJ5ePaCB3bJtCw6YF2j08t04VYz8tyMv-0-332e822cce9b81bf1066851d01fea2c9)
17 仰尸式。
套路17:强烈前曲式和转体式
在所有坐式姿势中保持胸部上挺、打开。坐在支撑物上,使脊柱上提。练习转体式时,脊柱必须先拉伸再扭转。转体时,两侧坐骨必须紧压支撑物。延长前曲姿势的保持时间,保持大脑镇静。
![figure_0238_1256](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1256.jpg?sign=1739055955-XTIPLHVlDq52asYXMMkFbkknJ6oQVeM4-0-f40c29f3685c7ca2c2094be9ed4f666c)
1 前伸一式。
![figure_0238_1257](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1257.jpg?sign=1739055955-yIcENNDfeK8o7DIKlMVVrThISnqimbu0-0-0c1c450a86bb57caa84e0508b27e7b0e)
2 英雄式。
![figure_0238_1258](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1258.jpg?sign=1739055955-GxGzAVsfVkIXQJ78aPZBnynWe1jq9ySa-0-cc533ddf25ae65cad0ea74eab7a1babc)
3 牛面式。
![figure_0238_1259](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1259.jpg?sign=1739055955-dCUIdDAxkPIbDzVPkRpHKyCj2Ubtvysh-0-3d7b019c3e65a177c2b215b7f82f08d5)
4 束角式。
![figure_0238_1260](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1260.jpg?sign=1739055955-swPxmIzkf1ClT5ULcjwE9VfhUtkoulRH-0-566c9eeb90e7fa45c14c1c34cef0cb3d)
5 坐广角式。
![figure_0238_1261](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1261.jpg?sign=1739055955-VXpDX0GJUG9X9cIO3Bonm4gQNXOUT7Db-0-da818df045d219b47799ed94868d1bbc)
6 船式(w)。
![figure_0238_1262](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1262.jpg?sign=1739055955-m0iJlLtZWNhOkKnhSrxCKTbklmMOHVQU-0-eecdddd7410d93dc8214ff273ea60577)
7 半船式。
![figure_0238_1263](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1263.jpg?sign=1739055955-vSJrdCPRaGmAtkPqppNuNiOvr52NuFKw-0-540e33697ea78fe8f5155525416bc6b2)
8 头碰膝前曲伸展坐式。
![figure_0238_1264](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1264.jpg?sign=1739055955-RhAJAkc273ijYpNWNWoQF4OaDap8gLsV-0-194cf9e28bc7f3da3a38ef224e5f68d7)
9 半英雄前曲伸展坐式。
![figure_0238_1265](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1265.jpg?sign=1739055955-xfQa8oBmjOwYe4JtureDThWz34BrP6wF-0-3bf83a55d6d3211c2b86cf94671ddd03)
10 圣哲玛里琪A式。
![figure_0238_1266](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1266.jpg?sign=1739055955-zZJzFrZfVsDAVa3Cb4u5Vz6V7DNgFn6K-0-ba98fc3d7f40bcfcda3fcb49d43ee7d3)
11 背部前曲伸展坐式。
![figure_0238_1267](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0238_1267.jpg?sign=1739055955-xBaBK7R7sa1jshLSw5ECVq6z1ZQymJco-0-7d07eaa91f60be80071ab3d8a21eb01c)
12 简单坐转体式。
![figure_0239_1268](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0239_1268.jpg?sign=1739055955-L7S9qHl5c05miaAChHT4RXwZ6wW0MChR-0-4990562860754be240eed0de58e5d11a)
13 圣哲玛里琪C式。
![figure_0239_1269](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0239_1269.jpg?sign=1739055955-VBTBpZS9DfQKzOseSKdPGbT1iaA2yBuP-0-02d2b4833956fdccd3570ca4ead90e98)
14 肩倒立式。
![figure_0239_1270](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0239_1270.jpg?sign=1739055955-WQSsBajMEpuQiEAUHAuPEnH4rc2rpWvv-0-5dcca1040c9bd37268bda68566473d5f)
15 犁式。
![figure_0239_1271](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0239_1271.jpg?sign=1739055955-h3trbZ4HBiENOYZZ4Fkb2hHMaRLL1Umo-0-80e282f9f6159261e4d1bedd33d43a8c)
16 仰尸式。
注意点
● 在船式和半船式中,尽量伸直双腿。如果背部感到疼痛,可以弯曲双膝完成这些姿势。
套路18:逐步加大难度的姿势
这个阶段的练习重在提高你的毅力、耐力和柔韧性。因此,所有姿势应该具有一定难度,但又不是无法完成。练习战士三式时,只有手部获得支撑,抬升腿要充分伸直,并与头部尽量保持距离,双臂朝前伸展。
![figure_0239_1272](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0239_1272.jpg?sign=1739055955-q2Fj8itVLTgBYVMKVT6DzoinWVtXOBkk-0-39bf28fedabc9113f489e255a2bfdd0d)
1 手抓脚趾单腿站立伸展式。
![figure_0239_1273](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0239_1273.jpg?sign=1739055955-VkdV81IW5IvgC0EmFFuXJKFJyUusxt6U-0-c5c4c13cc69738a8174761b2267f4c9e)
2 山式。
![figure_0239_1274](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0239_1274.jpg?sign=1739055955-4kNfnszcf6yBbLKwkivUnmvOIgguC5bf-0-f4f32daf41c3a321b787260b73360b02)
3 三角伸展式。
![figure_0240_1275](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1275.jpg?sign=1739055955-WPlxkThBB6BgBsNOtKcRESQjhGdUG2eq-0-0be80e17f41915a1966443ef6529fac8)
4 侧角伸展式。
![figure_0240_1276](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1276.jpg?sign=1739055955-XSdx10DWq3PFUv5noFLcNsfUkRkIq2nS-0-76f48993a0ee99fbadb20bb41ff5597a)
5 战士一式。
![figure_0240_1277](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1277.jpg?sign=1739055955-Cz1l5ATAe6IaxKeYAtzH1wkRXzVLukLF-0-baad2255d2563ed33b27d9f0bae8a011)
6 战士二式。
![figure_0240_1278](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1278.jpg?sign=1739055955-NMUNRWxvusBAkRsQepKczeOw9ox8zbE5-0-90279db8d897b9ae34447880f3d34e7d)
7 半月式。
![figure_0240_1279](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1279.jpg?sign=1739055955-Z9Kp61aBQxxNmrQUOqeMh8jNuECBrELv-0-f680e4e607b2def1cf87bcebf80bafa0)
8 战士三式。
![figure_0240_1280](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1280.jpg?sign=1739055955-51FWAnOUxKZaZBwyW99tPqwzd3ynN7hY-0-53c0473234239ddcd75009e306eab792)
9 三角转动式。
![figure_0240_1281](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1281.jpg?sign=1739055955-vbVzGxDOGVmVbbPblL4sqU4AeToklnVt-0-b15ea0d17fd4f6d41f912c02c9c3822c)
10 侧前伸展式。
![figure_0240_1282](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1282.jpg?sign=1739055955-541kjhmv3etQy4R4Tlz9AL1o4loUP1H4-0-01a5ac5cca8b77de895f48dc48968eae)
11 叭喇狗A式。
![figure_0240_1283](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1283.jpg?sign=1739055955-LOpFgVsnncyvBuWIs4fOPlbbUvuNKxbl-0-a01a621ad0b99c750e578f9bafdffe25)
12 前伸一式。
套路19:放松练习
在这个放松套路中,前曲式的练习有头部支撑。一旦头部触及支撑物,大脑就会变得安宁、镇静,使你可以把注意力集中在呼吸上。练习支撑形式的前曲式时,不要过度拉伸,以免造成紧张,让身体自然摆正姿势即可。
![figure_0240_1284](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1284.jpg?sign=1739055955-wgSSJHa5RkJQ8eAOyin1Zz0ugV0bRgkK-0-d318b85545e1907a5b082e3486602bd1)
1 交叉枕式。
![figure_0240_1285](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1285.jpg?sign=1739055955-PpAiTwTxkkiruZX984cUvZuvAsoe3FAe-0-d31e1b7dc2644b8d3cfabd2b980cb323)
2 英雄式。
![figure_0240_1286](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0240_1286.jpg?sign=1739055955-gHarr7TV7DDQuvjN69BwI0wQ2HuI9UHS-0-7ad7f6ada157b35021d7945f7a869847)
3 头碰膝前曲伸展坐式。
![figure_0241_1287](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0241_1287.jpg?sign=1739055955-5b7wJtTfJXFGSJXg5Ojh5FuBuJzD4Rk1-0-d86373a469e9a7804b83a900349cae1d)
4 半英雄前曲伸展坐式。
![figure_0241_1288](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0241_1288.jpg?sign=1739055955-NKSulQVSrIw4NjnsHISxHQX6lQOtRVsf-0-0f485979b4ca830846889dc89e141dbf)
5 背部前曲伸展坐式。
![figure_0241_1289](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0241_1289.jpg?sign=1739055955-lbc0CkOMFknht7sM4gVknnJl20ILjV93-0-2c5ed8f2fa80629717505ec3dd71289f)
6 圣哲玛里琪C式。
![figure_0241_1290](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0241_1290.jpg?sign=1739055955-ndoX4jX4kTyIjDNzvKm8yNAj5MR87veJ-0-48045046066319e74ac9bbdb67571052)
7 靠墙肩倒立式。
![figure_0241_1291](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0241_1291.jpg?sign=1739055955-NpBZl05wgayQz38c8ClPcfcW55Ii5PSK-0-f8e7138385dafb262d6be1e9876794ef)
8 半犁式。
![figure_0241_1292](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0241_1292.jpg?sign=1739055955-kfTyKazpB2gHq32PxTTbhYyIrzMiJEg0-0-5f81334f0ad57b7fca5be4485b092ac5)
9 仰尸式。
注意点
● 如果这个套路的挑战性太大,可以回到套路1。没有必要尽快完成所有套路。讲求条理和心智体验的逐步练习,要比急于求成反而弄伤身体明智得多。
套路20:俯卧式和基础站式
上犬式是后曲的预备姿势之一。在这个姿势中,脚背必须贴住地面,双腿向上提升,肘部和膝盖要夹紧。抬起身体如果感到困难,可以用木砖支撑双手,也可使脚趾弯曲。
![figure_0241_1293](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0241_1293.jpg?sign=1739055955-padm6VPfoyAwQnHGUKG4QLzR3jjMGcN8-0-791c4e8a3f19033ffa74611f45907bab)
1 下犬式。
![figure_0241_1294](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0241_1294.jpg?sign=1739055955-40YGcYvwJxkv19qhTXLmfEfk0jg5Gegd-0-557c497ade143b9d0f43eb00afb52257)
2 上犬式。
![figure_0241_1295](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0241_1295.jpg?sign=1739055955-FelYi8gqclUKjnm34yhezehQoR4hvwK1-0-21843bd9d8053187d5fbcb5e7a5d2d5b)
3 下犬式。
![figure_0242_1296](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1296.jpg?sign=1739055955-YSqmDPH92Hdt0qujysb5205rGu56YbUm-0-698e4b01cc571420701e6f4c3fab65ae)
4 上犬式。
![figure_0242_1297](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1297.jpg?sign=1739055955-aLWG9KQXog6hmEr2crrMWQyKWaJnDuVe-0-eaecc4035f50419af99ad363cd01d391)
5 三角伸展式。
![figure_0242_1298](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1298.jpg?sign=1739055955-1wgOdIRDU1k2nIC6otax7QiIApjMFXCm-0-a88be5587d751b51fc88f7c532aa58a5)
6 侧角伸展式。
![figure_0242_1299](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1299.jpg?sign=1739055955-zeY1PAETeJUhTnH0gmusxiWbyS6mm9J8-0-8ea9ae55eda5ce367251bb9a05ebe9e3)
7 战士二式。
![figure_0242_1300](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1300.jpg?sign=1739055955-DHzl3Yv0O5KecLe6bTKkhpKXVp7r74cn-0-b9847941fa1ea5e42024a396df3344a8)
8 战士一式。
![figure_0242_1301](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1301.jpg?sign=1739055955-wunczfJ0S8Gh9fxcg0iGo7koCDOULQ9E-0-a06db2806e94500dd7d4b4bc3b819690)
9 侧前伸展式。
![figure_0242_1302](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1302.jpg?sign=1739055955-ZmsL7VkijbcLf9o2iJjaSzX66nxkTOxn-0-2fdf42b145b22e4a828ed7016eb4634c)
10 树式。
![figure_0242_1303](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1303.jpg?sign=1739055955-twrHH47uvzSuI7clTqfHUvYTtww1NZ4m-0-8b57416f4d11028c0b45e30e05b92eb1)
11 鹰式。
![figure_0242_1304](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1304.jpg?sign=1739055955-YXpoFTcVsnxmzZVq7EojKIVVbXU0DZdL-0-14c7b79924476affa16bc7e36339f4ea)
12 幻椅式。
![figure_0242_1305](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1305.jpg?sign=1739055955-SvJX1eIaEhCJD8xmz3J0C3esoHaXyPGh-0-8efd4160fc39be464d2556d900c4edfc)
13 仰卧英雄式。
![figure_0242_1306](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1306.jpg?sign=1739055955-tIoZrijAOgysnMDgFg810Yp4NenrSeBV-0-ddb2ec380d902974b5537e0ac2257e99)
14 肩倒立式。
![figure_0242_1307](https://epubservercos.yuewen.com/28AE01/14624306004492106/epubprivate/OEBPS/Images/figure_0242_1307.jpg?sign=1739055955-na9LIRwblPSM2aBjKnBbGqdfIEyHwhu0-0-347cd401d3bde633b096b3930e2b4e0e)
15 犁式。