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“貓式”養生可助睡眠防腰背痛
清晨“貓式”懶腰
每天清晨睡醒後，趴在床上，撐開雙手，伸直合攏雙腿，撅起臀部，像貓拱起脊梁那樣用力拱腰，再放下高翹的臀部，反复做十幾次；或使雙膝雙手跪趴在床上，雙肩上聳，拱背縮腹，使脊柱上拱，再後雙肩放鬆，腰背下沉使脊柱凹下，做貓伸懶腰狀。動作越大越好，盡可能拉到極限，這樣可促進全身氣血流暢，防治腰酸背痛等疾病。
午間“貓式”瑜伽
身體保持跪姿，雙臂向前伸展，雙手撐地，慢慢吐氣並拱背，腹部向內縮起，下巴盡量向內貼近胸部，將意識停留在自己容易酸痛的部位，屏住呼吸，保持以上動作10-15秒，然後仰頭吸氣，再屏住呼吸10-15秒後放鬆。
傍晚邁開貓步
人如果踮起腳來，走路的時候也可以像貓一樣無聲無息，而且踮腳走路對人的身體有許多好處。踮腳走路也叫踮腳靜走，就是足跟提起，完全用足尖走路並儘量不發出聲響的走路方式。在晚飯後散步時，可以試試這種走路的方式。踮腳靜走時，會感覺到足心和小腿後側的屈肌群十分緊張，這比一般正常行走時對屈肌的鍛煉強度要高很多。
夜晚貓腰入睡
貓有很多種睡眠方式，但多數貓的睡覺方式為身體向右側臥，後肢微屈，前右肢自然屈於身體右側接近頭部，左肢自然向下並微微伸直。以這種姿勢入睡不損心氣，像貓一樣蜷臥後大腦很快就能靜下來，而且很快進入夢鄉。
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5 Facts You May Not Know About ‘OM’
You’ve chanted OM, hundreds maybe thousands of times, and the symbol is, well, everywhere. But have you ever wondered, what it is about OM, that makes yogi’s wholeheartedly chant its glory and live in its symbolic presence?
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Conscious Breathing
你或許會發現，面對壓力、緊繃、煩惱等等負面情緒的時候，若是可
以做幾個深呼吸，似乎就可以釋放依稀機聚在體內的壓力。通常，這 樣的深呼吸是從重重地吐一口氣開始，然後你自然地會有吸氣的動作 。這連續的過程使得你的身體和腦部可以獲得更多的氧氣，在生理上 和心理上，都是很大舒緩。何謂有意識的呼吸呢？有意識地控制呼吸的頻率，就這麼簡單。您可以數著自己一分鐘吸與 吐的次數，或注意每幾秒吸氣和每幾秒吐氣，來達到有意識呼吸的目 的。 Conscious Breathing accesses the inner power of the breath, summonsing deep seated emotions only so that they will be released. By breathing in this manner, you’re telling your body that it’s safe for stress and fear to rise up; stress and fear have to be at the surface in order to be let go. Once they are let go, a sense of relaxation and serenity take over.
When you are concentrating on nothing but your breathing, you are letting go of past worries and future apprehensions. You are doing what everyone aspires to do: living in the present moment. In the present moment there are no worries, there is no heartache, everything is simply perfect. The more time you can spend in this present moment, the more your mind and body will adopt this notion of blissfulness.
Article Source: http://EzineArticles.com/297549
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