Sukha Yoga MY

Sukha Yoga MY Sukha Yoga is a yoga space we share about happiness, joy or bliss through yoga practice.

 #借分享力生于足,行于腿艾揚格大師在一本書中提到:“在每一個體式中,如果身體與地面接觸得不錯,也就是說根基穩定,那麼你就能完成好的體式。你要始終觀察自己的根:專注于距離地面最近的部分。首先從根開始糾正。” 觀察那些腿型出現異常的,腳通常會...
27/08/2025

#借分享

力生于足,行于腿
艾揚格大師在一本書中提到:“在每一個體式中,如果身體與地面接觸得不錯,也就是說根基穩定,那麼你就能完成好的體式。你要始終觀察自己的根:專注于距離地面最近的部分。首先從根開始糾正。”

觀察那些腿型出現異常的,腳通常會有問題;練習瑜伽體式,身體左右前后不停地晃動,腳也是不穩定的。力生于足,行于腿。

在站立體式中,我發現雙腳立于地面的不均衡,不穩定,會導致身體層面的不穩定,在晃動;心靈層面,頭腦變得混沌,心變得游離,不穩定且不專注,呼吸變得緊促。在練習體位法時,腳的根基平衡與穩定與否對練習者的影響是整體的,而不是單一的影響一個方面。在不穩固的基礎上無法建造任何持久的東西。

在《瑜伽解剖學》這本書里講到:“我們足部的基本結構可通過一個三角形來表示。三角形的3個點是足部結構放在支撐表面上的3個地方:腳跟、第一跖骨的遠端和第五跖骨的前端。連接這些點的線代表3個弓形,通過它們獲得該姿勢支撐:內側縱弓、外側縱弓和橫(跖骨)弓。還有第四個弓形,稱為內側橫弓或跗拱,即橫跨跗骨,從舟骨到骰骨。從下面看,將雙腳的兩個三角形連接起來就可以顯示出山式的支撐面的大小和形狀。在該姿勢中,穿過身體重心的垂線也應穿過該支撐面的正中心。”

瑜伽腳下的三個點:大腳趾跟球,小腳趾跟球,腳后跟中間。這三個點圍繞著中心點要均勻的向下踩地面。如果這三個點不能圍繞中心均衡的用力,在練習站立體位法時,腳的用力方式可能偏向外側,導致腳內側翻起,外腳踝壓力很大,像歪腳的感覺;如果腳的用力方式偏向內側,那麼用力最多的地方就是大腳趾頭和跟球,踩的大腳趾頭都發白了,同時會導致足弓塌陷。腳下這種不均衡的用力傳達到關節,肌肉,也會出現失衡不穩定的狀態,不能均衡伸展到我們身體的部位,失衡帶給身體會出現異常。

根基就像扎根于土地的樹根一樣,根穩了,與根連接的各個部分都能得到穩定。我們在練習站立體式時,要時刻關注覺察我們的雙足是否均衡的扎根于地面,如果沒有,雙足圍繞雙腳的中心點會晃動,我們在覺察中不斷調整我們雙腳均勻用力的平衡點。

髖部的中正來自腳下,通過腳踩地的抗力來引導小腿、膝蓋、大腿、髖部,這是一個力量從下到上傳導的過程。這樣才能夠身體穩定,氣息穩定。穩定了身體就平衡了。

#舒卡瑜伽

 #瑜伽  #爱生活  #珍惜生命
25/08/2025

#瑜伽 #爱生活 #珍惜生命

【在那沒有瑜伽課的時代】

最近在聽David Swenson的訪談,他分享了過去五十年在瑜伽路上的經歷,非常有意思。

時間得回到1974年,當時他16歲,已有一些瑜伽練習經驗。但那是個尚沒有瑜伽教室、沒有瑜伽老師,當然也沒有瑜伽課、沒有瑜伽服的時代,他是如何開始瑜伽練習的呢?

他與哥哥在書店找到了一些瑜伽書,每天就在公園樹下翻書練習。那是個瑜伽令人陌生到甚至會被鄰居舉報,練到一半會有警察前來關切的時代。

後來因緣際會,他遇上了他第一位Ashtanga老師David Williams,也深愛上了這個練習。那是個雖然瑜伽很邊緣,但練Ashtanga更邊緣的時代。是個如果你練Ashtanga,會被其它練瑜伽的人指著鼻子說這不是瑜伽的時代。

1977年,David Swenson首次前往Mysore,跟著Pattabi Jois練了四個月,「解鎖」(?)了第五、六序列的練習。但在回國後,反倒生出許多疑問:

「如果我已解鎖了所有關卡,怎麼有些事情似乎仍未發生呢?」

於是他寫了封信給Pattabi Jois:

「親愛的Guruji,我有些問題想請教你。請問八肢瑜伽在哪裡?我們練了體位法,練了呼吸法,那Yama跟Niyama呢?還有感官回收?三摩地呢?」

「如果你不介意了話,我還想追問些問題。我是誰?生命的意義是什麼?我為何在此?…」

不過,David Swenson沒收到Pattabi Jois的回覆…。
..

於是,David Swenson開始進一步的探尋。

例如,他嘗試斷食,斷了四十天,期間只吃葡萄,喝葡萄汁。

這次斷食成效顯著,
他再也不吃葡萄了。(咦)

而後,他加入了Hare Krishna,期間參與了大大小小的事務,包括協助香港與菲律賓組織的發展。

五年過去,雖然Hare Krishna有著一切的答案,但他沒在這找到他想找的東西。

不過,他學會了如何做生意:

「如果我連《薄伽梵歌》都能賣出去,沒什麼是賣不出去的!」(咦)



除了瑜伽。

離開Hare Krishna後,David Swenson教著瑜伽。他沒有被賦予過任何正式的認證或授權,證明他有資格教瑜伽。

那個時代,沒有這種東西,也不需要。

那個時代,教瑜伽也不是一個職業選項。

常見的情境是,他在公園的樹下教瑜伽,學生會在帽子裡放一些「抖內」。

通常會收到的,是一些芒果與香蕉…。
..

實際上為了教瑜伽,他得做很多工作。他從事過園藝、當過建築工、做過服務生、開過畫廊、賣過日本車…。

沒人想過有一天,教瑜伽居然能帶來收入!



當然,五十年的人生,後面的故事還很長。不過我很被那份「純粹」所吸引。

練瑜伽,只是因為想練。不論是每天到樹下,亦或遠赴印度。

教瑜伽,只是因為想教。而非想著姿勢變現,或知識變現。

那是個不知哪裡可以學瑜伽,但瑜伽學得很認真的時代。

那是個不知教瑜伽能幹嘛,但瑜伽教得很認真的時代。

那是個瑜伽不熱鬧,但對瑜伽的熱忱無庸置疑的時代。

在這些前輩的投入下,現在瑜伽熱鬧了,我們仍有相同的熱忱嗎?

23/08/2025
瑜伽開肩美背排課思路|收藏跟練吧1⃣️坐立熱身:伸展脊柱+弓背推手+扣手側彎+坐立扭轉+背後扣手前屈2⃣️跪立:四角跪立+貓牛流動脊柱+虎式拉弓3⃣️下犬式—-單手下犬拉弓—-八體投地式—-眼鏡蛇式—-下犬式4⃣️戰士一式—-鷹式手臂後彎—...
23/08/2025

瑜伽開肩美背排課思路|收藏跟練吧
1⃣️坐立熱身:伸展脊柱+弓背推手+扣手側彎+坐立扭轉+背後扣手前屈
2⃣️跪立:四角跪立+貓牛流動脊柱+虎式拉弓
3⃣️下犬式—-單手下犬拉弓—-八體投地式—-眼鏡蛇式—-下犬式
4⃣️戰士一式—-鷹式手臂後彎—-謙卑戰士—-加強側伸展式背扣手—-三角扭轉式—-雙角式背扣手—-雙角扭轉式
5⃣️幻椅式—-幻椅式扭轉—-幻椅式扭轉背扣手—-背扣手擡腿—-半月式—-半月式拉弓
6⃣️側角伸展式—-側角伸展式背扣手—-天堂鳥
7⃣️俯臥:開肩—-左右展翅
8⃣️駱駝式單手後伸展—-狂野式—-反狂野式
9⃣️俯臥:開肩—-仙人掌手臂
1⃣️0⃣️反板式—-坐立開肩—-牛面式扣手前屈—-坐立內收肩—-俯臥內收肩
1⃣️1⃣️橋式—-單腿橋式—-輪式
鎖腿式卷腹—-肩倒立—-犁式—-膝觸耳犁式—魚式
1⃣️2⃣️鎖腿左右搖擺➕前後滾動——挺屍式(大休息術)

#舒卡瑜伽

August 2025🎀❤️瑜伽课程 Yoga Lesson : 🧘🏻🤸🏻( M Residence Rawang ) —————————Embark your yoga journey with us now!!! 🕉️Hatha Yog...
31/07/2025

August 2025🎀❤️
瑜伽课程 Yoga Lesson : 🧘🏻🤸🏻
( M Residence Rawang )
—————————

Embark your yoga journey with us now!!!

🕉️Hatha Yoga I : Beginners and yogis who wish to learn on alignment.

🕉️Basic Yoga : Beginners and those who want to build a strong foundational poses and breathwork. Generally moves in a slower pace and gentle and can be practiced on holding poses for longer or practiced in flow of pose to pose.

🕉️Hatha Yoga II : suitable for regular yoga practitioners with 6 months & above.

🕉️Vinyasa Flow Yoga: suitable for regular yoga practitioners who love to move and sweat in a dynamic sequence, promoting cardio and strength.

📱Instagram:
https://www.instagram.com/yogawithnancy

📱Facebook:
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🎞️Tiktok:
https://www.tiktok.com/

🌐Led by Tr. Nancy Yoga方玲瑜伽 DM or WhatsApp now!!! 😘🔥 : -
https://wa.me/60175729336
https://wa.me/60175729336
https://wa.me/60175729336

❤️🩷🧡💛💚💙🩵💜🤎🖤

📍 NY Yoga Space方玲瑜伽空间
28-1, Jalan MR 1/1, M Residence,
48020 Rawang, Selangor.
https://maps.app.goo.gl/Ba2ETc9zV3agu1xz7

🧘🏻🤸🏻 Rawang M Residence, Female Adult Group Yoga Class —————————Different styles of practices to suit your requirements ...
31/07/2025

🧘🏻🤸🏻 Rawang M Residence, Female Adult Group Yoga Class
—————————
Different styles of practices to suit your requirements and moods of the day.

🕉️Hatha Flow Yoga
🕉️Tuesday and Thursday
🕉️7.30pm to 8.30pm

🌐 DM or WhatsApp now!!! 😘🔥: -
https://wa.me/60175729336
https://wa.me/60175729336
https://wa.me/60175729336

❤️🩷🧡💛💚💙🩵💜🤎🖤

📍 NY Yoga Space方玲瑜伽空间
28-1, Jalan MR 1/1, M Residence, Rawang
48020 Off Jalan Tasik Puteri, Selangor.

https://maps.app.goo.gl/Ba2ETc9zV3agu1xz7
..

🧘‍♀瑜伽如何改善体态🧘‍♂How to realign your postural alignment through yoga practice? 💪想要改善体态,提升自信吗?那就来试试瑜伽吧!以下四个动作,不仅可以帮助你改善体态,更能...
30/07/2025

🧘‍♀瑜伽如何改善体态🧘‍♂
How to realign your postural alignment through yoga practice?

💪想要改善体态,提升自信吗?那就来试试瑜伽吧!以下四个动作,不仅可以帮助你改善体态,更能提升你的身心健康!💖
Ready to transform your life? Our Rawang Yoga classes are the perfect starting point.
You may begin with the 4 yoga asanas aa follows: -

💥动作一:改善含胸驼背,抚平颈纹,训练腰大肌💥
Asana 1 : Improve your neck and shoulder stretch and strengthen your back muscles.

✨动作二:扩张胸部,美化肩型,建立臀部力量✨
Asana 2 : It's a heart-opening yoga pose, it can improve your lungs capacity. It can improvise your shoulder postural and build your strength of your hips muscles.

🔥动作三:开髋瘦腿,缓解坐骨神经,改善假胯宽🔥
Asana 3 : We also called lunge pose. It's a hip-opening yoga pose to strengthen and stretching your lower body. . It can improvise your hip dip and/or saddle bag problem. It also engages the core, stretches the hip flexors, and can improve posture and mental focus.

🌈动作四:改善不良体态,强化腿部耐力,稳定关节🌈
Asana 4 : It strengthens the legs, ankles, and knees, while also stretching and opening the hips, spine, and side body. This pose can improve flexibility, enhance balance, and boost energy levels.

这个动作综合了前面三个动作的优点,既能帮助你改善不良体态,提升整体气质,又能强化腿部耐力,让你的双腿更加有力。更重要的是,它还能稳定关节,减少运动损伤的风险。🏋‍♂

All the yoga asanas and exercises above will assist you in your postural alignment and to strengthen your lower body including your legs muscles and abdominal muscles. They can improve your flexibility and enhance body balance and coordination. By practicing this yoga poses will stabilising joints and reducing the risks of sports injuries.

🎯总的来说,瑜伽是一种非常有效的改善体态的方式。只要你坚持练习这四个动作,相信你的体态一定会有所改善!加油哦!💪✨🔥🌈

For more details on our yoga classes, Message me on WhatsApp at:https://wa.me/60175729336



Photo credit : by Google

合為呼,開為吸起為吸,落為呼延展為吸,深入為呼打開為吸,內收為呼前屈為呼,回正為吸扭轉為呼,回正為吸后彎為吸,前屈為呼側屈為呼,回正為吸向上為吸,向下為呼向前為吸,向后為呼伸展為吸,放松為呼側彎為呼,回正為吸吸氣---延展脊柱呼氣--深入體...
26/07/2025

合為呼,開為吸
起為吸,落為呼
延展為吸,深入為呼
打開為吸,內收為呼
前屈為呼,回正為吸
扭轉為呼,回正為吸
后彎為吸,前屈為呼
側屈為呼,回正為吸
向上為吸,向下為呼
向前為吸,向后為呼
伸展為吸,放松為呼
側彎為呼,回正為吸
吸氣---延展脊柱
呼氣--深入體式
吸氣--帶到身體上緊張有阻礙的地方
呼氣--去放松


#瑜伽呼吸是精髓 #瑜伽體式 #全身心放松 #療愈 #呼吸是瑜伽的靈魂 #瑜伽療愈你的身心

Beginning Yoga Lessons for Ages ~5-12 Years🩵Teaching yoga to primary school children (ages ~5–12) should focus on fun, s...
25/07/2025

Beginning Yoga Lessons for Ages ~5-12 Years🩵

Teaching yoga to primary school children (ages ~5–12) should focus on fun, safety, and building a foundation—physically, mentally, and emotionally. The asanas should be introduced in a progressive, playful, and age-appropriate order to help them develop balance, flexibility, strength, focus, and calmness.

Here’s a recommended order of yogasanas for primary school children, starting with simple poses and gradually adding complexity:

🧘‍♀️ 1. Preparation (Warm-Up)

These get the body moving and ready:

Neck rolls

Shoulder rotations

Cat-Cow (Marjaryasana–Bitilasana)

Palm Tree Pose (Tadasana)

Wind-Relieving Pose (Pavanamuktasana lying down)

🌞 2. Suryanamaskara (Sun Salutation) – Simple Version

Introduce 4–6 step version first (like Sivananda or simplified flows). Once learned, you can do the full 12-step traditional version.

🧍‍♂️ 3. Standing Poses

These build strength and balance:

Mountain Pose (Tadasana)

Triangle Pose (Trikonasana)

Tree Pose (Vrikshasana) – helps focus

Warrior I and II (Virabhadrasana I & II)

Chair Pose (Utkatasana) – builds leg strength

🪑 4. Sitting Poses

Promote flexibility and calm:

Butterfly Pose (Baddha Konasana)

Easy Pose (Sukhasana) – used for breathing

Seated Forward Bend (Paschimottanasana) – slowly introduced

Twisting Pose (Ardha Matsyendrasana – simple version)

🐍 5. Prone Poses (Lying on Stomach)

Strengthen spine, arms, and shoulders:

Cobra Pose (Bhujangasana)

Locust Pose (Shalabhasana)

Crocodile Pose (Makarasana) – for relaxation

🐢 6. Supine Poses (Lying on Back)

Help with relaxation and gentle stretching:

Bridge Pose (Setu Bandhasana) – simple lifting

Happy Baby Pose (Ananda Balasana) – fun and relaxing

Leg Raises – individually and both together

Supine Twist

🧠 7. Balance and Fun Poses

Kids enjoy these and they develop focus:

Table Pose

Cat-Cow

Dog Pose (Adho Mukha Svanasana)

Lion Pose (Simhasana) – for vocal expression and fun

🌬️ 8. Breathing Exercises (Pranayama – Gentle & Playful)

Balloon breathing (deep belly breath)

Bunny breathing (quick sniffing in, long breath out)

Bee breathing (Bhramari – gentle humming)

Alternate Nostril Breathing (very basic)

🧘‍♂️ 9. Meditation & Relaxation

End the session calmly:

Guided imagery (e.g., imagine floating on a cloud)

Savasana (lying down quietly, focus on breath)

Gratitude or happy thoughts

Tips for Teaching Children Yoga:

Use stories, animals, nature, and games to name poses.

Keep sessions short (~30 minutes) for younger kids.

Always end with a few moments of quiet or music relaxation.

Never force stretching—make it playful and gradual. — feeling amused.

15 minutesFull body flow yogaLet's keep on practicing everyone!"Every day is a good day for yoga! "
24/07/2025

15 minutes
Full body flow yoga

Let's keep on practicing everyone!

"Every day is a good day for yoga! "

最全腿部拉伸系列經常拉伸腿有如下的好處:1、恢復關節的活動度。有很多經常不活動的患者會發現,下肢的關節活動度在緩慢的下降。在這個時候,如果做一些拉伸的鍛煉,可以恢復關節的活動度。2、增強肌腱的強度,通過被動的活動,對肌腱有持續的刺激,會促使...
23/07/2025

最全腿部拉伸系列
經常拉伸腿有如下的好處:
1、恢復關節的活動度。
有很多經常不活動的患者會發現,下肢的關節活動度在緩慢的下降。在這個時候,如果做一些拉伸的鍛煉,可以恢復關節的活動度。
2、增強肌腱的強度,通過被動的活動,對肌腱有持續的刺激,會促使肌腱更加強壯,防止在運動當中的損傷。
3、防治廢用性的肌肉萎縮。
一些長期臥床的患者往往會出現下肢的肌肉廢用性萎縮,針對這種情況,可以對其做一些被動的拉伸鍛煉,通過這種被動的外力刺激,也可以促使肌纖維逐步的恢復。
4、防治下肢血管、神經疾病,比如通過經常的拉伸鍛煉,可以防治深靜脈血栓、坐骨神經痛這一類的疾病。

万挠。瑜伽课程 Rawang Yoga Class : 🧘🏻🤸🏻( M Residence ) —————————Embark your yoga journey with us now!!! 🕉️Hatha Yoga I : Beginn...
23/07/2025

万挠。瑜伽课程 Rawang Yoga Class : 🧘🏻🤸🏻
( M Residence )
—————————

Embark your yoga journey with us now!!!

🕉️Hatha Yoga I : Beginners and yogis who wish to learn on alignment.

🕉️Gentle Yoga : Beginners and those who are more relaxing and restorative practice.

🕉️Hatha Yoga II : suitable for regular yoga practitioners with 6 months & above.

🕉️Flow Yoga: suitable for regular yoga practitioners who love to move and sweat into Vinyasa Flow.

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🌐Led by Tr. Nancy Yoga方玲瑜伽 DM or WhatsApp now!!! 😘🔥 : -

https://wa.me/60175729336
https://wa.me/60175729336
https://wa.me/60175729336

❤️🩷🧡💛💚💙🩵💜🤎🖤

📍 NY Yoga Space方玲瑜伽空间
28-1, Jalan MR 1/1, M Residence,
48020 Rawang, Selangor.
https://maps.app.goo.gl/Ba2ETc9zV3agu1xz7
..

Address

Kota Emerald, Anggun City, M Residence, Bandar Country Homes
Rawang
48000

Opening Hours

Monday 09:00 - 21:30
Tuesday 09:00 - 21:30
Wednesday 09:00 - 21:30
Thursday 09:00 - 21:30
Friday 09:00 - 21:30
Saturday 09:00 - 12:00

Website

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