關於 pelvic breathing yoga ，我們在網路上蒐集到這些相關的討論、資訊與評價

第一 Part #1
我們從正確的呼吸方式和“ 喉式呼吸方法”的說明開始。
We start the session with proper breathing and an explanation of the "Ujjayi Breathing method."

下一個是結合正確呼吸方法的“開放式腿部伸展運動”，以促進健康的循環和肌肉柔韌性。
The next is the "Open Leg Stretch" combined with proper breathing technique to promote healthy circulation and muscular flexibility.

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呼叫功夫媽媽們跟著我們的教學影片進行產前瑜伽練習！認證的實踐Ashtanga瑜伽老師（RYT200) #劉軒蓁 為懷孕的媽媽們提供了一些相對較容易的瑜伽姿勢，以減輕妊娠晚期的韌帶疼痛和骨盆所承受的壓力。當然，這些也可以在懷孕前及生完小孩後進行練習！

Calling all kungfu mommas out there to follow these videos for a prenatal yoga session! Registered Ashtanga Yoga Teacher (RYT200) #Rayrayliu came up with some relatively easy asanas for pregnant women to practice in order to ease the round ligament pain and pelvic floor pressure in the third trimester. Of course these can also be practiced before and after pregnancy as well!

非常感謝 Mollifix 瑪莉菲絲 提供超舒適，高質量的運動服。您可以在這邊找到影片裡我們穿的衣服！

Thanks so much to Mollifix 瑪莉菲
for the ultra comfortable, high-quality sportswear. You can check out what I'm wearing here!

短褲連結(藍+灰): https://lihi1.cc/E4w53
短版上衣(黑): https://lihi1.cc/KTCvy
Bra (藍): https://lihi1.cc/egyGZ

Shorts (Blue and Gray)：https://lihi1.cc/E4w53
Short Top (Black）：https://lihi1.cc/KTCvy
Bra (Blue）：https://lihi1.cc/egyGZ

進行任何運動時，請確保了解自己的極限，並且只進行自己可以承受的動作喔，也記得要諮詢你的醫生。

With any exercise, make sure that know your limits and you only do what you feel comfortable with and always consult your doctor.

I have to say this up front, this is not an ad. I would like to create the awareness among the women. ❤️
Recently I have been learning a lot about women's health, women strengthening. It's not just simply doing cardio running or heading to gym for one hour. 🏃🏻‍♀️
I must thank @lavcms Lavinia for introducing this knowledge to me. I'm not going to be technical here. But women, do you know:
1) how to use deep breathing techniques to activate core muscles?
2) how to "massage" your pelvic floor muscles? *thats very important for women*
3) aware and learn to control parts of your body to build strength and endurance through breathing + Pilates + yoga ?

p.s. Pre and post natal women please check this out.

Facebook page: Flexmob Studios

最後大休息前的三個坐姿，中間的蓮花坐可以加入呼吸法的練習哦。實際做過真的滿適合的，或是Utpluthih後也可以!
#pranayama

Yoga Mudra/Padmasana/Utpluthi (sped up multiple times). If Sarvangasana and Sirshasana are the Queen 👸🏽 and King 👑respectively, then this is the crown jewel 💎, and many would argue that the whole point of doing such intensive asana practice is to prepare the bodymind for a sitting practice.
Yogamudrasana (if you can get into the full position) is a great pose for feeling the actions of the lower abdomen (as the heels are pressing in here) and the pelvic floor while breathing, as well as stretching the throat.
Then we sit up in Padmasana (or any cross legged position). The good thing about speeding this video up is that it makes the actions of the breath very obvious. What I'm doing here is what I called "Empowered Thoracic Breathing", a term I borrowed from David Coulter's classic book, "Anatomy of Hatha Yoga". Empowered, because in general, shallow Thoracic breathing is associated with the fight or flight response which is not healthy when done continuously. This, however feels amazing and is necessary in order to activate all the bandhas while doing more extensive pranayama practice.
In guided classes we stay for 10 breaths here, but that is more to do with a limited time factor. There's no reason why you cannot stay for 25-50 or more breaths here.
A welcome addition to the practice in recent years has been what Sharath calls, "Anuloma Viloma - though it differs from other traditions". The technique is to inhale 3-5 times through the left nostril and out the right. Then repeat through the right and out the left.
Is this Pranayama? Not according to this tradition. The same is true of the type of breathing used throughout - is it Ujjayi - not by definition in this tradition. It is free Breathing with sound. Is that the same as what all other traditions call Ujjayi? I believe so. Why the difference then? In Ashtanga Ujjayi Pranayama involves kumbhaka (breath retention), something not done during the asana practice as taught by Pattabhi Jois.
As for where this Anuloma Viloma should be done I've seen Sharath do it in different places over the last few years - sometimes after Utpluthi, sometimes before. Tomorrow I'll talk about Utpluthi in more detail.

#tsukiyoga tube チャンネル登録こちら https://www.youtube.com/c/tsukiyogatube

10分だけで#むくみ・#疲れ解消　#寝る前ヨガ
10min night time yoga on bed ②　ON THE BED (Lower body)
.
夜寝る前のベッドでできるヨガストレッチ
夜は下半身中心にほぐす動きを行うのがおすすめ。
股関節まわりをほぐすので、骨盤の歪みを整え姿勢改善・腰痛予防
むくんだ日や眠れない日、1日座りっぱなしだった方にもオススメ！
今回はほぼ寝たままの仰向けの簡単ストレッチのみなので、
ヨガが初めての方や生理中の方・妊娠中の方もトライしてみてください。

〈効果　benefit 〉

good quality sleep 睡眠の質UP
for swelling of legs 脚のむくみ(美脚)
Back ache 腰痛
Arched back 猫背
Sensitivity to cold 冷え症
Reset pelvic bones 骨盤ゆがみ
Relax リラックス
.
1️⃣ Deep breathing 伸び&深呼吸→股関節回し
2️⃣ knee to chest 片足腸腰筋ストレッチ
→ inner thigh stretch 内ももストレッチ
→ Spine twist stretch 背骨ツイストストレッチ
3️⃣ Lying Hamstring Stretch もも裏ストレッチ
→ inner thigh stretch 内腿
→Lying leg cross ツイスト
4️⃣Lying hip stretch お尻ストレッチ
→ankle circle 足首回し&ストレッチ
5️⃣ Happy Baby ハッピーベイビーポーズ
6️⃣Lying butterfly 仰向けがっせきのポーズ
7️⃣Hug knee 背骨ほぐし
8️⃣Cat Cowキャットカウ→hip circleお尻ストレッチ
9️⃣calf stretch
🔟toes stretch 足指ストレッチ
11. meditationメディテーション

Sweet dreams ✨

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【朝ヨガシリーズ　morning yoga】
▶︎ https://youtu.be/awFTRRo3CzA
〈朝ヨガ〉起きてすぐできる朝のリフレッシュヨガ morning bed yoga 9min〈代謝up・脳活性化〉

▶︎ https://youtu.be/iemrlazXAD0
〈初心者ヨガ〉朝の新習慣！3分で痩せやすい体になる太陽礼拝A.B (ENG sub)〈代謝アップ・運動不足解消〉

▶︎ https://www.youtube.com/playlist?list=PLcCPHT-pafeQwDYOKMyUtY99j71awnyN6
〈10分朝ヨガ〉21DAYS YOGA LIVE CHALLENGE　ヨガライブチャレンジ

【夜ヨガシリーズ night yoga】
▶︎ https://youtu.be/3doRV1sH4VA
〈夜ヨガ〉癒しのリラックスフローヨガ 30min〈疲労回復・ストレスリリース〉

▶︎ https://youtu.be/TfR_Co3_sVA
〈寝る前ヨガ〉ベッドの上でOK！夜の15分ヨガ bed time yoga 15min〈睡眠の質UP・骨盤調整〉

▶︎ https://youtu.be/n4HciDMrfY8
〈寝る前ヨガpart2〉寝たまま10分でむくみ・疲れが取れる夜ヨガ bed time yoga 10min〈腰痛・不眠解消〉

Activate your life 人生をもっとアクティブに

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プロフィール：ヨガライフスタイリスト・パーソナルトレーナー・フィットネスモデル。NYで国際資格を取得し、ライフスタイル含むトータルアドバイスを行う。
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"tsukiyogatube" show you about YOGA, WORKOUT, Stretch, Fitness, Travel, Food, Healthy life style,positive vibes for activating your life
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Thank you so much for spending some time with me today!

Have a nice day

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良いいちにちを。

tsuki


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