睡美人 <h3>瑜伽有很多經(jīng)典體式，值得我們反復(fù)練習(xí)，但如果給經(jīng)典體式加上一些變體，能讓練習(xí)增添更多樂趣和挑戰(zhàn)。<br><br></h3><br><h3></h3> <h3><span style="color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; font-size: 15px; letter-spacing: 0.544px; text-align: justify; white-space: normal;">今天給大家分享4個(gè)經(jīng)典體式的不同變體，啟動(dòng)不同的肌肉，身體的感受也會(huì)不一樣，一起來(lái)試試吧！</span><br></h3> <section data-support="96編輯器" data-style-id="25623" style="max-width: 100%; text-align: justify; overflow-wrap: break-word !important; white-space: normal; letter-spacing: 0.544px; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; color: rgb(51, 51, 51);"><section style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; text-align: center; overflow-wrap: break-word !important;"><section style="max-width: 100%; display: flex; justify-content: center; align-items: center; overflow-wrap: break-word !important;"><section style="max-width: 100%; background-color: rgb(253, 233, 145); border-radius: 50%; display: inline-block; transform: rotateZ(0deg); overflow-wrap: break-word !important;"><section style="margin: -3px 3px 3px -3px; max-width: 100%; background-color: rgb(252, 175, 33); border-radius: 50%; overflow-wrap: break-word !important;"><section style="margin: -3px 3px 3px -3px; padding: 2px 10px 2px 12px; max-width: 100%; background-color: rgb(253, 214, 51); border-radius: 50%; overflow-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; letter-spacing: 2px; overflow-wrap: break-word !important;"><span style="max-width: 100%; font-size: 22px; color: rgb(94, 0, 0); overflow-wrap: break-word !important;"><strong data-form="0" data-num="1" style="max-width: 100%; overflow-wrap: break-word !important;">1</strong></span></h3></section></section></section><section style="margin-top: 3px; margin-left: -20px; max-width: 100%; background-color: rgb(253, 233, 145); overflow-wrap: break-word !important;"><section style="margin: -5px 3px 5px -3px; padding: 3px 15px 3px 30px; max-width: 100%; background-color: rgb(253, 214, 51); overflow-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; letter-spacing: 2px; overflow-wrap: break-word !important;">幻椅式</h3></section></section></section></section></section><section style="max-width: 100%; text-align: justify; overflow-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">動(dòng)作1：</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">站立，雙腳并攏，髕骨上提</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">吸氣手臂上舉，呼氣屈髖屈膝</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">臀部向后向下坐低，進(jìn)入幻椅式</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">動(dòng)作2：</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">從幻椅式，手臂前平舉，與肩同高</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">腹股溝向后拉，小腿脛骨向后推</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">動(dòng)作3：</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">從幻椅式，墊腳尖向上</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">雙手上舉互抱手肘，脖子放松</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">動(dòng)作4：</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">從幻椅式，雙手胸前合十</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">移重心到左腳，伸直右腿向前</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">腳尖回勾，穩(wěn)定身體，記得換反側(cè)</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">動(dòng)作5：</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">從幻椅式，雙手胸前合十</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">移重心到左腳，伸直右腿向前</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">腳尖回勾，穩(wěn)定身體，記得換反側(cè)</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">動(dòng)作6：</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">從幻椅式，雙手胸前合十</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">扭轉(zhuǎn)身體向左，左膝抵右手肘</span></font></h3><p style="max-width: 100%; clear: both; min-height: 1em; overflow-wrap: break-word !important;"><font color="#333333" face="-apple-system-font, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif"><span style="letter-spacing: 0.544px; white-space: normal;">轉(zhuǎn)頭看斜上方，換反側(cè)</span></font></h3></section> <h3>二、戰(zhàn)士二式</h3><h3>動(dòng)作1：
雙腳分開一腿長(zhǎng)，雙手側(cè)平舉
右腳尖外展，屈膝向下，到戰(zhàn)士二式
動(dòng)作2：
從戰(zhàn)士二式，身體向右傾斜
左側(cè)腰與左腿在一條直線上
踮右腳尖向上，穩(wěn)定身體
動(dòng)作3：
從戰(zhàn)士二式，身體向右側(cè)屈
雙手抱后腦勺，手肘旁開
動(dòng)作4：
從戰(zhàn)士二式，踮右腳尖向上
大腿前側(cè)收緊，膝蓋旁開
動(dòng)作5：
從戰(zhàn)士二式，雙手體后十指交扣
俯身向下，腹部貼靠右大腿面
肩胛骨內(nèi)收，手臂遠(yuǎn)離臀部
動(dòng)作6：
戰(zhàn)士二式，右手在上左手在下
大臂交疊小臂纏繞，指尖朝上
鷹式手臂，記得換反側(cè)練習(xí)<br></h3> <h3>三、下犬式</h3><h3>動(dòng)作1：
俯臥，雙手分開與肩同寬，手推地
背部延展，大腿根向后推
雙腿伸直，腳跟踩地，到下犬式
動(dòng)作2：
從下犬式，左手向后抓右腳踝
注意重心均勻分布
動(dòng)作3：
從下犬式，屈左膝，穩(wěn)定髖部
大腿靠近腹部，繃腳尖
動(dòng)作4：
從下犬式，抬右腿向上
腳跟找天花板，注意不要翻髖
動(dòng)作5：
從下犬式，抬右腿向上，屈右膝
腳跟找臀部，髖部掀開
動(dòng)作6：
從下犬式，抬左腿向上
保持穩(wěn)定，右手臂上舉<br></h3> <h3><strong data-form="0" data-num="1">4~</strong>斜板式<br></h3><br><h3></h3> <h3><strong>動(dòng)作1：</strong><br></h3><h3>俯臥，雙手分開與肩同寬</h3><h3>腳尖回勾，軀干離地，到斜板式</h3><h3><strong>動(dòng)作2：</strong></h3><h3>從斜板式，抬右腿向上，繃腳尖</h3><h3>保持髖部中正，練完換反側(cè)<br></h3><h3><strong>動(dòng)作3：</strong></h3><h3>從斜板式，移重心到右手右腳</h3><h3>翻轉(zhuǎn)身體向左，眼睛看下方</h3><h3>屈左膝，外展，腳尖點(diǎn)右膝</h3><h3>左手放后腦勺，手肘旁開</h3><h3><strong>動(dòng)作4：</strong></h3><h3>從斜板式，手肘貼地</h3><h3>翻轉(zhuǎn)身體向左，左手扶髖</h3><h3>雙腳并攏，側(cè)腰收緊上提<br></h3><h3><strong>動(dòng)作5：</strong></h3><h3>從動(dòng)作4，屈左膝，大腿找側(cè)腰</h3><h3>左手放后腦勺，手肘旁開<br></h3><h3><strong>動(dòng)作6：</strong></h3><h3>從斜板式，手肘貼地，肘板撐</h3><br><h3></h3> <h3>練完感覺如何？</h3><h3><strong>如果你能全部解鎖</strong></h3><h3><strong>說明你的瑜伽功底還不錯(cuò)哦??</strong></h3><br><h3></h3>