BASIC YOGA POSTURES: BENEFITS AND PRECAUTIONS

FLOOR POSTURES
Corpse Pose – Savasana

Benefits: Relaxation is the most important of yoga. It is in Savasana that the body begins to absorb all the benefits of the yoga postures. In Savasana, we are relaxing the central nervous system (CNS), consisting of the brain and the spinal cord. The CNS controls the entire body, so when the CNS is relaxed the entire body is relaxed.
Not Suitable For: Lower back problems. Students can lie on their sides or with one leg bent and resting on one cheek.
益处：瑜伽课程中最重要的就是放松，尸体式是身体吸收所有瑜伽的益处的开始，在尸体式中，我们会完全放松由大脑和脊椎组成的中枢神经系统（CNS）。中枢神经系统控制着整个身体，因此，当中枢神经系统得到放松，我们的整个身体也得到了放松。
不适合的人群：有腰部问题的学员。做尸体式时，睡在身体的侧边，或者弯起一条腿，放松一边臀部

Child Pose – 儿童式

Benefits 益处
Relaxation 放松
Separates the lower back 舒缓腰部、后背
Massages the Central Nervous System 按摩中枢神经系统
Massages digestive organs 按摩消化系统
Creates flexible joints 增强肌肉关节的柔韧性
Separates and opens ribs 舒缓、打开肋骨
Drains mucous from the lungs 排出肺部粘液物
Not suitable for 不适和人群
Knee, ankle or other foot problems – many variations are available
  有膝盖、脚裸或其他脚部的问题-

Two-Knee Twist – Supta Parivartasana

Benefits 益处
Relaxes the lower back, chest and shoulders. 放松后腰、胸部和肩膀
Opens the heart center (the 4th energy centre or chakra). 打开心脏部位
Creates a flexible neck and spine. 改善脖子和脊椎的柔韧性
Massages internal organs. 按摩身体的内部器官
Opens hip rotators 打开胯部

Spinal Lift – Setu Bandhasana桥式

Benefits 益处
Tones buttocks, calves, thighs abdominal muscles, back增强臀部、大腿、腹部肌肉、后背
Creates a flexible spine 改善脊椎的柔韧性
Massages the thyroid gland 按摩甲状腺
Squeezes and releases the kidneys 挤压及放松肾脏
Flushes mucous from the lungs 清理肺脏粘液物
Not suitable for 不适当：
High blood pressure 高血压
Pregnant women 怀孕女性
Recent internal surgery/scar tissue 近期动过手术者/留有疤痕者
Eye, ear, sinus infections 眼睛、耳朵方面等感染疾病

Window Pose

Benefits 益处
Opens hip joint 打开髋关节
Stretches inner thighs 伸展大腿内侧
Relaxes lower back 放松后背肌肉
Not suitable for 不适当：
Ankle, knee, hip or shoulder injuries 脚裸、膝盖、臀部或肩关节受伤
Cobra – Bhujangasana眼镜蛇式

Benefits 益处
Creates a flexible 加强柔韧性
Massages the spinal cord 按摩脊髓
Massages the kidneys 按摩肾脏
Strengthens the erector spinae, latismus dorsi, and trapezius muscles (back and side muscles) 加强后背和侧边肌肉
Opens chest and throat 打开胸腔和喉咙
Creates strong arms 强壮手臂肌肉
Helps relieve menstrual cramps 帮助缓解经期疼痛、抽筋
Eliminates constipation 改善便秘
Not suitable for 不适当的
Pregnant women (in their first trimester) 女性怀孕（前三个月）
Spinal problems such as slipped discs/lower back pain 脊椎问题，如脊椎盘突出一样/腰部后背疼痛
Recent internal surgery 近期动过手术者
Wrist problems 腕关节

Pigeon – Kapotasana
鸽子式

Benefits 益处
Great hip opener 打开臀部
Stretches external hip rotators on the bent leg 伸展弯曲腿旁的外部臀部
Stretches hip flexors on the straight leg 伸展伸直的腿上的臀部屈肌
Opens the groin area 打开腹股沟范围
Strengthens lower back 加强后背
Opens chest 打开胸腔
Not suitable for 不适当：
Knee, hip or lower back problems 膝盖、臀部或腰部后背问题
Wrist problems 腕关节问题
Recent internal surgery 近期动过内部手术者
Sitting Forward Bend – Pascimottasana 分腿伸展式

Benefits 益处
Stretches lower back and hamstrings 伸展腰部后背和腿筋
Massages internal organs 按摩内部器官
Creates flexible hip rotators 加强臀部旋转的柔韧性
Massages spinal cord 按摩脊髓
Creates internal space 消胃胀气
Not suitable for 不适当：
Pregnant women 怀孕女性
Hamstring problems 有腿筋问题
Sciatica 坐骨神经痛
Lower back injuries 腰部后背受伤
High blood pressure 高血压

 

 

Camel – Ustrasana 骆驼式

Benefits 益处
Stretches chest muscles 伸展胸肌
Increases lung capacity 增加肺活量
Opens heart energy center 打开心脏能量中心
Tones back muscles (erector spinae) 增强后背肌肉
Stimulates thyroid gland 刺激甲状腺
Eliminates toxins 消除毒素
Massages kidneys 按摩肾脏
Opens hip flexors 打开臀部屈肌
Regulates menstrual flow 平衡经期流量
Not suitable for 不适当地
Lower back problems 有腰部后背问题
Knee problems 有膝盖问题
Neck injuries 脖子受伤者
Recent internal surgery 近期动过内部手术者

 

Fish – Matsyasana鱼式

Benefits 益处
Stretches chest muscles 伸展胸肌和胸腔
Rib cage
Flushes mucous from lungs 清理肺脏粘液物
Expands lungs 扩张肺脏
Increases blood to brain 增强血液到大脑
Stretches internal organs 伸展内部器官
Creates flexible spine 加强脊椎柔软性
Opens heart center 打开心脏
Flushes kidneys 清理肾脏
Not suitable for 不适当地
Neck injuries 脖子受伤者
High blood pressure 高血压
Eye/ear infections 眼部/耳部感染病
Major lower back problems 主要腰部后背问题
Recent internal surgeries 近期动过内部手术者

Mountain Pose – Tadasana 站立式

Benefits 益处
Relaxes the Central Nervous System (CNS) 舒缓中枢神经系统
Improves balance 提高平衡
Extends and lengthens the spine 伸展和延长脊椎
Improves posture 改善不良姿势
Creates space for internal organs to relax 使内部器官得到放松
Connects with energetic/subtle body 连接身体能量
Not suitable for: Low blood pressure 不适当人群：低血压

 

 

Triangle Pose – Utthita Trikonasana三角式

Benefits 益处
Balance 平衡
Side stretch (stretches atisimus dorsi muscles) 侧边伸展
Massages internal organs 按摩内部器官
Strengthens ankles 加强脚裸
Creates strong legs 使腿部强壮
Not suitable for 不适当地
Recent internal surgery 近期动过内部手术者
Knee problems 膝盖问题
Lower back problems 腰部后背问题
Sciatica 坐骨神经痛
Ankle problems 脚裸问题
Pelvis problems 骨盆问题

 

 

Downward Dog – Adho Mukha Svanasana下犬式

Benefits 益处
Stretches hamstrings 伸展脚筋
Strengthens arms, shoulders, wrists 加强手臂、肩部、手腕关节
Strengthens core muscles in the back and abdomen 加强后背和腹部中心肌肉
Creates flexible hips, spine and toes 增加臀部、脊椎和脚趾柔韧性

Side Angle – Utthita Parsvakonasana

Benefits 益处
Strengthens upper legs, back muscles, abdominal muscles 加强大腿上部位，后背肌肉，腹部肌肉
Increases flexibility in shoulders 增加肩部弹性
Creates a focused mind 增强大脑集中注意力
Not suitable for 不适当地
Knee problems 膝盖问题
Weak upper legs 虚弱的大腿
Ankle problems 脚裸问题
Lower back problems 腰部后背问题

Standing Forward Fold – Uttanasana

Benefits 益处
Soothes and calms the body and brain 使大脑和身体保持平静
Increases blood circulation 促进血液循环
Flushes mucous from the lungs 清理肺部粘液物
Massages internal organs 按摩内脏器官
Stretches lower back, hamstrings, calves 伸展腰部后背，脚筋，小腿等部位
Not suitable for 不适当的人群
Hamstring problems 腿筋问题
Tight lower back 紧绷的后背
Low blood pressure 低血压

Warrior I – Virabhadrasana I
?
Benefits 益处
Relieves backache and sciatica 减轻后背疼痛和坐骨神经痛
Strengthens back muscles and legs 伸展后背肌肉和腿部
Tones abdominal muscles 增强腹部肌肉线条
Improves digestion 改善消化系统
Strengthens bladder 加强膀胱
Opens chest and shoulders 打开胸腔和肩部
Relieves menstrual cramps 解除经期抽筋
Not suitable for 不适当的人群
Knee problems 膝盖问题
Major lower back problems 主要的腰部后背问题
High blood pressure 高血压
Heart condition 心脏病

Warrior II – Virabhadrasana II武士第二式

Benefits 益处
Expands chest 打开胸腔
Strengthens legs and ankles 加强腿和手、脚裸
Strengthens shoulders 加强肩膀
Strengthens core 加强身体核心力量
Opens hips 打开臀部
Opens inner thighs 打开内大腿
Increases concentration 增强集中力
Not suitable for不适当的人群
Ankle problems 脚裸的问题
Knee problems 膝盖问题
Sciatica 坐骨神经病

 

Eagle – Garudanasana鹰式

Benefits
Benefits 益处
Increases balance and concentration 增强平衡和集中力
Tones abdominal muscles and legs 增强腹部肌肉和腿部肌肉线条
Increases flexibility in arm and leg joints 增强手臂和腿部的关节柔韧性
Strenghens external hip rotator on straight leg
Increases flexibility of bending leg 增强弯曲的腿的柔韧性
Not suitable for 不适当的人群
Knee or ankle problems 膝盖和手、脚裸的问题
Pregnant women 怀孕女性
Large thighs
Tree – Vrkasana树式

Benefits 益处
Increase concentration and balance 加强集中力和平衡
Strengthens core muscles in back and abdomen 加强背和腹部中心肌肉
Tones legs 加强腿部肌肉线条
Opens hips 打开臀部
Strengthens ankles 加强脚裸
Creates flexible knee joints 加强膝关节柔韧性
Calms the Central Nervous System (CNS) 使中枢神经系统平静
Not Suitable for 不适当的人群
Ear problems affecting balance
Knee, hip, or ankle problems 膝盖、臀部或脚裸问题
Pregnant women怀孕女性

 

 

 

BASIC INVERSIONS
Shoulder Stand – Salamba Sarvangasana肩倒立

Benefits 益处
Tones back, abdominal muscles, buttocks, core muscles, internal organs 增强后背、腹部肌肉、臀部和内部器官
Massages thyroid gland (This gland is responsible for controlling the metabolism) 按摩甲状腺（甲状腺是控制新陈代谢的）
Increases blood circulation 增加血液循环
Increases circulation of lymphatic fluid (strengthenes the immune system) 增加淋巴腺流动循环（增强免疫系统）
Flushes mucous from the lungs 清理肺脏粘液物
Increases the flow of oxygen to the brain 增加大脑氧气
Not suitable For 不适当的
Menstruating women 女性经期
Pregnant women 怀孕
High blood pressure 高血压
Neck problems 脖子问题
Balance problems 平衡问题
Obese students 肥胖人群
Eye, ear, or sinus infections 眼睛、耳朵等感染者
Preparation: Tuck in shirt, remove necklaces and hair ties. Place a towel under shoulders if upper vertebrae are quite protruding. 如果有颈椎骨突出者
准备：去除项链和发带领带，安置一块毛巾在肩膀下。
Plough – Halasana犁式

Benefits 益处
Relieves fatigue 解除疲劳
Boosts energy 增加精力
Massages the digestive system 按摩消化系统
Separates and opens the lower back 拉伸、打开腰部及后背
Stretches hamstrings 伸展脚筋
Flushes mucous from the lungs 清理肺脏粘液物
Opens feet 打开脚趾
Strengthens core muscles增强身体中心肌肉
Not suitable for: 不适当的人群
Neck problems 脖子有问题
High blood pressure 高血压
Menstruation 经期
Pregnancy 怀孕
Shoulder injuries 肩部受伤