Nancy Yoga方玲瑜伽

28/01/2026

Feel free to discover the 🆓FREE🦶🦶🦶[ FEET TESTING ANALYSIS] at Anggun City HQ of Grazioso Music & Dance Centre 🤩🎉🆗✅

🗓️ 31/1/2026 - 1/2/2026
⏰ 9:30AM - 3:00PM / 10:00AM - 5:00PM

This event brought to you by Surefeet Fall Prevention Balance & Mobility Training Programs

DM for more info Grazioso Music & Dance Centre

Dear all, Grazioso is giving a free feet testing on these two dates. ,👇🏻

Wondering what type of feet you have🤔
Want to know more how your feet had affected your health and posture🤔

Welcome to TEST this for FREE👇🏻

27/01/2026

💟Looking forward to begin your yoga practice or to practice more consistently and confidently to build up your yoga asanas foundation? 💚✨

Embrace your wellness journey with us! 🔥🧘🏻‍♀️

Join me certified Hatha Vinyasa Instructor ✨ for a small group yoga classes filled with a warm, patient and love and also a structured Hatha Basic and practice into Basic Flow together!🧘🏻‍♀️🙏💜

Starting with Hatha Basic to know more about the pranayama breathing techniques and yoga asanas foundation! Beginner-friendly!

📅 Every Tuesday
🕣 8:15 – 9:15 PM
📍 M-RESIDENCE RAWANG, 1st Floor of

💥 🎁 Min. 5 pax | Max. 12 pax - DM to book your spot!

🧘🏻‍♀️Every day is a great for yoga! 🕉️

27/01/2026

💟🐉 2026 New Class Alert 💚✨

Embrace your wellness journey with us! 🔥🧘🏻‍♀️

Join me certified Hatha Vinyasa Instructor ✨ for a small group yoga classes filled with a warm, patient and love and also a structured Vinyasa Flow together!🧘🏻‍♀️🙏💜

Starting with slow and basic gentle flow to build up with! Beginners are welcomed to join us!

📅 Every Tuesday, starting on 3 Feb 2026
🕣 9:00 – 10:00 AM
📍 M-RESIDENCE RAWANG, 1st Floor of &Dance

💥 🎁 Min. 5 pax | Max. 12 pax - DM to book your spot!

🧘🏻‍♀️Every day is a great for yoga! 🕉️

13/01/2026

谦卑战士（Humble Warrior）的练习核心是深度开肩、髋部内收、核心稳定与平衡感，相关要点可概括为：
➡️动作精髓
以战士一式为根基，双脚左右分开更稳，前腿屈膝 90 度，后腿蹬直全脚掌踩实；
双手背后十指交扣，吸气延展脊柱，呼气身体前屈折叠，力求头顶找地面、交扣双手找天花板；
躯干需沉入前腿大腿内侧，同侧肩膀尽量贴近前膝内侧。
❌常见误区及纠正
骨盆歪斜：前侧臀部向后、向中线收，后腿髋部向前送，保持骨盆正对前方；
趴在腿上偷懒：收紧核心，靠腹背力量控制身体下沉，避免瘫靠腿部；
耸肩缩颈：让肩膀远离耳朵，留出颈部空间，手抬不起也可优先展开胸腔。
退阶方案
肩膀僵硬、手无法交扣：用毛巾或瑜伽带辅助，双手间距放宽减轻肩部压力；
站不稳：加宽双脚横向距离，提升身体稳定性。
🌟功效与练习提示
可改善肩颈僵硬、释放骨盆压力；练习时无需对抗身体的酸胀感，随呼气让身体下沉，借 “苦” 实现压力释放。

转载来自网络

13/01/2026

Finding beginner-friendly small group yoga class ? !" 😊🤸🏻☀️🌙🌟🔥

🧘🏻Limited spots available! Sign up for yoga class today and start your wellness journey. 😊😍🤩👍🏻

📝DM or message me on WhatsApp for our 2026 January weekly schedule now!!

03/01/2026

20個經典瑜伽體式|正確動作指導|武漢健身

大家好！這次小邁帶著新的乾貨內容來咯~

本次筆記整理了瑜伽的20個經典體式

看看你都認識哪些動作吧！

1⃣️動作一：鴿子王式 Eka Pada Rajakapotasana
針對部位：腿部、副乳、背部、胸部和肩頸部

2⃣️動作二：幻椅式 Utkatasana
針對部位：腿部
注意：腳尖、膝蓋併攏，大腿內側夾緊

3⃣️動作三：坐姿單腿側拉伸 Parivritta Janu Sirsasana
針對部位：腿部、側腰、胸部

4⃣️動作四：天鵝式 Kapotasana
針對部位：背部、臀部和大腿內側

5⃣️動作五：瑜伽蹲式 Malasana
針對部位：臀部、背部

6⃣️動作六：戰士一式 Virabhadrasana I
針對部位：屈膝腿的大腿前側和後側、肩背、胸

7⃣️動作七：烏鴉式變體 Kakasana
針對部位：胸、肩背、大臂、下腹部

8⃣️動作八：風吹樹式 Tiryaka Tadasana
針對部位：側腰、胸、肩部

9⃣️動作九：坐角式 Upavista Konasana
針對部位：大腿前側、後側、小腿、背部、臀部、胸部

🔟動作十：仰卧扭轉式 Supta Matsyendrasana
針對部位：腹部、背部、頸部

1⃣️1️⃣動作十一：半鴿子式 Kapotasana
鍛鍊部位：大腿外側、前側、胸腔、肩頸、背部

1️⃣2⃣️動作十二：半月式 Ardha Chandrasana
鍛鍊平衡，加強下方腿部

1️⃣3⃣️動作十三：英雄坐牛面式 Virasana Gomukhasana
針對部位：肩膀、大腿前側

1️⃣4⃣️動作十四：女神式變體 Utkata Konasana
針對部位：髖部、腿部

1️⃣5⃣️動作十五：魚王式 Supta Matsyendrasana
針對部位：腿部、身體前側

1️⃣6⃣️動作十六：三角式 Trikonasana
針對部位：身體側面、腿部、髖部

1️⃣7⃣️動作十七：：戰士二式 Virabhadrasana II
針對部位：髖部、臀部

1️⃣8⃣️動作十八：蝗蟲式 Salabhasana
針對部位：背部

1️⃣9⃣️動作十九 ：簡易反台式 Purvottasana easy version
針對部位：身體前側、手臂

2️⃣0️⃣動作二十：頭倒立 Sirsasana
針對部位：核心和平衡，初學者可以靠牆練習

——
梵文 Sanskrit：注释, by Nancy Yoga方玲瑜伽

21/12/2025

建議收藏🔥居家 / 睡前也能做的伸展動作💡

⚙️ 一、基本原則

先熱身再伸展
◦ 冷肌肉禁止伸展：未熱身的肌肉彈性差，直接伸展容易拉傷。運動前應先提升體溫。

呼吸配合
◦ 伸展時保持深長呼吸，呼氣時緩慢加深動作幅度，避免憋氣造成肌肉緊繃。

環境與姿勢
◦ 選擇穩固的平面，避免柔軟床墊影響施力平衡。
◦ 保持核心收緊，避免駝背塌腰、聳肩等代償姿勢。

⏱️ 二、時間與強度控制

單次時長
◦ 靜態伸展每次維持 15-30 秒，重複 2-3 組。
◦ 動態伸展每組重複 5-10 次，逐步增加動作幅度。

疼痛臨界值
◦ 伸展感≠疼痛感！若出現尖銳疼痛請立即停止。
◦ 避免暴力按壓（例如強行掰腿）或他人輔助施壓，防止韌帶撕裂受傷。

04/12/2025

🧘‍♀️ Yoga Mood Check!
Which pose matches your energy right now?
A — Balanced & calm 🌿
B — Strong & focused 🔥
C — Open & growing 🌞
D — Rest & reset 🌜

Comment your letter 👇
Let’s see which energy is leading today! 💛

14/11/2025

2025 December Schedule Nancy Yoga
Aluna Studio, Anggun City
Every Thursday 8.30am Wheel Yoga
Every Saturday 10.30am Gentle Yoga

07/10/2025

"Inhale love, exhale peace.

Finding small beginner-friendly yoga classes? !" 😊🤸🏻☀️🌙🌟🔥

🧘🏻Limited spots available! Sign up for yoga class today and start your journey.

Here's our October schedule. 😊😍🤩👍🏻

📝DM or message on WhatsApp now!!

07/09/2025

"Embrace the flow, find your bliss. Recruiting for our yoga classes, all levels welcome!" 😊🤸🏻☀️🌙🌟🔥

🧘🏻Limited spots available! Sign up for our yoga program today and start your journey.

Here's our September timetable for your reference. 😊😍🤩👍🏻

📝DM or message on WhatsApp at :
https://wa.me/message/PGIISMOVVMW4D1

20/08/2025

Are you looking to gain your flexibility, strengthen your core, and feeling refreshed and relief yourself ? Join our new teacher – a perfect blend of gentle stretching and foundational yoga asanas to improve flexibility, posture, and gain muscle tone.

📅 When: Every Tuesday 8.30PM - 9.30PM

Led by Teacher Nancy Yoga方玲瑜伽

📍 Where: 1st Floor, 28, Jalan MR 1/1, M Residence, Jalan Tasik Puteri, Selangor.

Waze/Google Map : NY YOGA SPACE

✅ Suitable for all levels
✅ Great for stress relief and body conditioning
✅ BYOM : Bring your own mat, water tumbler, face towel and a grateful heart! 😘🧘🏻‍♀️🪴

📲 Message on WhatsApp 017-5729336 (Nancy) to enrol now!