Created by registered dietitian Lucy Jones, yoga specialists Yogasphere and Mindfulness guru Charlotte Watts, the sequence combines two disciplines to combat stress exacerbated by the pressures of modern life.
由注册营养师露西•琼斯,瑜伽空间的瑜伽专家们和专注力专家夏洛特•沃茨共同创造的放松法综合了两个方面来对抗紧张情绪。这种紧张情绪因现代生活的压力而加重。
Step one involves tackling physical tension with a few simple stretches. You begin by turning your chin to your left shoulder before inhaling then exhaling to draw your chin down past the chest to the other shoulder. Inhale and repeat this side to side three times.
第一步,做一些简单拉伸来缓解身体紧张。首先,将下巴转向左肩,吸气;然后呼气同时放低下巴,经胸前转向右肩;吸气,重复以上动作三次。
Next, inhale and lift your shoulders to your ears, holding the breath in. Exhale through your mouth and release the shoulders before repeating this three times.
下一个动作,吸气并抬高双肩至耳朵,屏住呼吸;用嘴呼气并放松肩膀。重复做三次。
After that, sit on the floor to lengthen your spine. Exhale to take your left arms across the right thigh and twist to the right. Hold for four breaths and repeat on the other side.
然后坐在地面上伸展脊椎。呼气同时将左手臂绕向右边大腿,身体转向右侧。保持四次呼吸的时间后,在左边重复动作。
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