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Pure Alignment Yoga （正位瑜伽）, No. 21-2, Jalan Setia Indah X U13/X, Setia Alam, Sek U13, Shah Alam (2025)

08/07/2025

🧘‍♀️ Warrior Pose Journey – Standing to Supine Discovery! 🧘‍♂️

In a recent class, we explored Virabhadrasana II (Warrior II) — not just standing tall, but thinking deeper.

I asked the kids:
“Can we try this pose in two different ways on the floor?”

And they did!

1️⃣ Supine Warrior — lying on the back with the front foot pressing into the wall
✨ Helped them align both hips, open the inner thighs, and stay longer with ease

2️⃣ Prone Warrior — lying on the belly, front leg bent with brick support, back toes tucked
✨ Strengthened the back leg, grounded the pelvis, and deepened the groin opening

This creative exploration also builds the foundation for Malasana (squat) — a pose many kids struggle with due to tight hips and ankles.

Step by step, they’re discovering strength, awareness, and calm — through play and purpose. 💜

📩 DM us to join the next kids yoga session!

🧘‍♀️ 战士二式的旅程：从站立到卧姿的探索！ 🧘‍♂️

在最近的课堂上，我们一起练习了 Virabhadrasana II（战士二式），
不仅仅是站得稳，更要想得深。

我引导孩子们思考：
“我们可以尝试用两种不同的方式在地板上做这个动作吗？”

于是他们动起来了！

1️⃣ 仰卧战士式 — 躺在背上，前脚踩墙
✨ 帮助他们调整骨盆对齐，打开内腿，同时更容易保持较长时间

2️⃣ 俯卧战士式 — 趴在地上，前腿弯曲并垫砖支撑，后脚脚趾踩地
✨ 强化后腿力量，让骨盆更稳定，同时加深腹股沟的打开

这种有创意的探索，也为他们日后练习花环式（Malasana 瑜伽深蹲）打下基础——这是很多孩子因髋部和脚踝紧而难以做到的动作。

一步一步，他们在练习中发现力量、觉知与平静，
透过游戏与引导自然成长。💜

📩 想让您的孩子也加入这个充满乐趣又有益身心的旅程吗？欢迎私讯报名下节儿童瑜伽课！

#儿童瑜伽 #战士二式 #瑜伽旅程 #仰卧战士式 #俯卧变化式 #花环式准备 #儿童瑜伽课 #创意瑜伽 #莎阿南瑜伽 #对齐瑜伽 #艾扬格瑜伽 #马来西亚瑜伽 #小小勇士 #身体觉知 #辅助瑜伽

06/07/2025

“It’s not just a hamstring stretch — it’s precision in action. 🪑🧘‍♀️”
Build strong, conscious legs with chair + wall support in Iyengar Yoga.

⸻

In this pose, we use the chair and wall as tools for awareness, not just support.

✔️ Heel on the chair: observe the hinge at the heel as the leg extends
✔️ Bottom leg: inner groin close to the leg of the chair — feel the extension from groin to heel
✔️ Don’t push the knee down — instead, explore how mindful extension creates strength, not strain

💡 This position indirectly stretches the hamstrings, but more importantly, it strengthens the muscles through intelligent action and alignment.

🪑 A supported variation of Utthita Hasta Padangusthasana I, ideal for:
✨ Tight hamstrings
✨ Lower back discomfort
✨ Building leg strength with precision

这不仅仅是拉筋 —— 而是一种精确的练习。🪑🧘‍♀️
透过椅子和墙壁的支撑，在艾扬格瑜伽中建立强壮、有意识的双腿。

⸻

在这个体式中，我们使用椅子与墙壁作为觉知的工具，不仅仅是支撑身体。

✔️ 椅子上的脚跟：观察腿部伸展时脚跟的“铰链”动作
✔️ 下方腿：靠近椅脚的内腹股沟 —— 从腹股沟到脚跟的延伸感
✔️ 不要压膝盖 —— 相反地，探索有意识的伸展如何带来力量而不是紧张

💡 这个动作间接伸展腿后肌群（大腿后侧），但更重要的是透过精确的动作强化肌肉。

🪑 这是**Utthita Hasta Padangusthasana I（伸展手握足大趾式）**的支撑版本，适合：

✨ 腿后侧紧绷者
✨ 有下背不适者
✨ 想以精确方式锻炼腿部力量者

#艾扬格瑜伽
#腿后肌健康 #腿部强化 #体式对齐

14/06/2025

🧘‍♀️ Yoga Is More Than Stretching: Growing Focus, Confidence & Connection

Yoga with kids isn’t just about flexibility—it’s about helping them build focus, express themselves, and support one another.

Over the past few classes, I gave the children a chance to be the teacher. In small groups, they led poses, offered ideas, and encouraged each other. Through this, they learned more than asana—they practiced reflection, clear communication, and teamwork. ✨

When we explored balance poses like Tree (Vrksasana), they didn’t just try harder—they thought creatively:
🔹 “Use a partner!”
🔹 “Try it lying down!”
🔹 “Place your hand on the wall!”

They also experienced how props, ropes, and supported rest can help them feel steady, safe, and calm.

These aren’t just poses—they are life skills.

📍Teaching in Shah Alam, Setia Alam, Setia Indah & Klang
🌱 Ongoing kids yoga classes: confidence, creativity & calm from the mat to daily life.

🧘‍♀️ 瑜伽不只是伸展：培养专注、自信与连结

儿童瑜伽不仅是柔软身体，更是学习如何专注、表达自己，并彼此支持。

过去几节课，我让孩子们体验当「小老师」的角色。他们分组带领动作、互相讲解、鼓励彼此。这个过程中，他们不只是做动作，而是在练习表达、合作与思考✨

像树式（Vrksasana）这样的平衡动作时，他们发挥了满满创意：
🔹 “找朋友帮忙！”
🔹 “可以先躺下练习！”
🔹 “靠墙也很好！”

他们也体验了如何透过绳墙、辅具与静心姿势，让身体安稳，心更安定。

这不只是体位法（Asana），而是生活的练习。

📍课程地点：Shah Alam, Setia Alam, Setia Indah & Klang
🌱 持续进行的儿童瑜伽课程：专注、自信与安定，从瑜伽垫延伸到日常生活。

19/03/2025

Refining the Backbend: Shoulder & Hamstring Activation with Chair Support

Backbends can feel overwhelming without proper muscle engagement. This chair-supported Urdhva Dhanurasana refines your alignment and helps activate key areas:

✅ Shoulder & Chest Lift
- With the shoulder blades resting on the chair’s edge, the outer shoulder blades draw in, engaging the deltoids and allowing the side chest to lift more effectively.
- Less strain on the arms, more space in the upper back!

✅ Hamstring & Leg Activation
- Pressing the heels into the chair legs engages the hamstrings and glutes, stabilizing the pelvis and preventing lower back compression.
- This connects the legs to the spine, creating a stronger and more balanced backbend.

✅ Anterior Body Stretch & Posterior Body Strengthening
- The abdomen, chest, and hip flexors lengthen, allowing for a deep, controlled stretch in the front body.
- At the same time, the back muscles engage, contracting to support and stabilize the spine in extension.
- This balanced action prevents excessive lumbar compression and ensures a strong, supported backbend.

💡 Why Use a Chair?
✔ Supports better alignment
✔ Reduces wrist & lower back strain
✔ Enhances muscle awareness & control

Explore this variation and feel how support refines your backbend!

优化后弯：肩部 & 腿筋激活的椅子辅助练习

后弯可能让人望而生畏，尤其是如果肌肉没有正确启动。这种椅子辅助Urdhva Dhanurasana 有助于优化你的排列，并激活关键肌群：

✅ 肩部 & 胸腔提升
- 当肩胛骨靠在椅子边缘时，外侧肩胛骨内收，激活三角肌（deltoid），帮助侧胸更有效地上提。
- 手臂压力减少，胸椎获得更多空间！

✅ 腿筋 & 下肢激活
- 脚跟用力压住椅子腿，激活腿筋（hamstring）和臀肌（glutes），稳定骨盆，防止腰椎压缩。
- 腿部与脊柱连接更紧密，使后弯更稳定、更有力。

✅ 前侧身体伸展 & 后侧身体强化
- 腹部、胸部和髋屈肌得到充分伸展，让前侧身体舒展且受控。
- 同时，背部肌肉收缩，稳定和支撑脊柱的延展。
- 这种平衡动作能防止腰椎过度压缩，打造稳定且安全的后弯。

💡 为什么使用椅子？
✔ 支持更好的排列
✔ 减少手腕 & 腰椎压力
✔ 提高肌肉觉知 & 控制力

尝试这个变体，感受支撑如何优化你的后弯！

yoga

08/12/2024

Building Strong Foundations for Sirsasana with Kids!

"Before learning to balance on the head, it’s essential to master the foundation! Today in our kids' yoga class, we focused on creating a strong and steady base for Sirsasana (Headstand). The children learned:

✅ How to ground their elbows firmly to create stability.

✅ Keep their shoulders lifted and away from the floor to protect their necks and build strength.

✅ Maintain a slight gap for the head without collapsing, ensuring the alignment is safe and effective.

We challenged them to hold this position with their heads off the mat, emphasizing strength, focus, and awareness. This practice not only builds physical endurance but also enhances mental resilience and body awareness—important skills for kids to develop both on and off the mat.

It’s amazing to see their determination and effort in refining their foundations. Yoga is a journey, and these small steps lead to big progress over time!

🌟 Watching them learn and grow through yoga is such a rewarding experience. If you’d like your child to join our fun and engaging yoga classes, message me to learn more about the benefits of yoga for kids!"

为孩子们打造稳固的头倒立基础！

"在学习头倒立之前，掌握扎实的基础至关重要！今天在我们的儿童瑜伽课上，我们专注于为头倒立（Sirsasana）建立一个稳固而稳定的基础。孩子们学习了：

✅ 如何牢固地将手肘扎根以增强稳定性；

✅ 保持肩膀抬起并远离地板，以保护颈部并增强力量；

✅ 头部保持一小段距离而不下沉，确保对齐安全且有效。

我们挑战他们在不触碰地板的情况下保持这个姿势，强调力量、专注和觉知。这不仅锻炼了身体耐力，还提升了心理韧性和身体意识——这是孩子们在瑜伽垫上和日常生活中都需要的重要技能。

看到他们用心练习并不断进步真的让人感到欣慰。瑜伽是一段旅程，这些小小的进步最终会带来巨大的成就！

🌟 看到孩子们通过瑜伽学习和成长是如此令人满足。如果您也希望您的孩子加入我们有趣而充满活力的瑜伽课堂，欢迎私信我，了解瑜伽对孩子的更多益处！"

25/11/2024

"Exploring Body Awareness Through Yoga: Kids’ Learning in Action!"
“通过瑜伽探索身体意识：孩子们的学习过程！”

Today, we started with Virasana (Hero Pose) and asked the kids to feel the stretch in their ankles. Most of them noticed the extension in their ankle arches. Then, I challenged them to choose a pose that helps engage the ankle flexors.

They selected poses like Virabhadrasana I, Vajrasana variation (toes tucked under), Paschimottanasana, Parsvakonasana, Utkatasana, and Malasana.

Although their alignment isn't perfect yet, their understanding of body movement and independence in choosing poses shows great progress. This journey is about building awareness, autonomy, and confidence, step by step.

今天，我们从英雄式（Virasana）开始，孩子们感受脚踝的拉伸，大多数发现脚弓位置有伸展感。随后，我让他们选择一个可以激活脚踝屈肌的体式。

他们选择了;Virabhadrasana I、Vajrasana variation、Paschimottanasana、Parsvakonasana、Utkatasana 和 Malasana。

虽然动作还不够完美，但孩子们在理解身体动作和自主选择体式上有了很大的进步。这段旅程是一步步培养意识、独立性和自信心的过程！

02/09/2024

"Building Virabhadrasana III Awareness Through Seated Alignment"
"通过坐姿调整建立战士三式的意识"

Benefits of the Chair Variation:
椅子变式的益处

1. Arm Alignment and Control: Supporting the wrists on the front chair handle helps students experience how the arms should stay aligned with the shoulders and trunk in Virabhadrasana III, preventing them from dropping too low.

1. 手臂的对齐和控制：将手腕支撑在椅子的前把手上，可以帮助学生体会在战士三式中，手臂应如何与肩膀和躯干保持对齐，避免手臂下垂过低。

2. Hip and Trunk Stability: The position of the bent leg (like Virabhadrasana I) with the trunk level helps develop awareness of maintaining hip and trunk stability, which is crucial for balanced alignment in Virabhadrasana III.

2. 髋部和躯干的稳定性：弯曲腿（如战士一式）的姿势与躯干保持水平，有助于培养保持髋部和躯干稳定的意识，这对于战士三式中的平衡对齐至关重要。

3. Avoiding Hip Hiking: Opening the opposite leg to the side builds awareness of how to avoid hiking the hip of the back leg when lifting it in Virabhadrasana III, leading to better alignment and control.

3. 避免髋部抬高：将相对的一条腿向旁边打开，可以帮助培养在战士三式中抬起后腿时避免髋部抬高的意识，从而实现更好的对齐和控制。

4. Core Engagement and Balance: The setup helps activate core muscles, contributing to the overall balance and coordination needed when transitioning to standing poses.

4. 核心激活和平衡：这种设置有助于激活核心肌肉，从而在转换到站立姿势时增强整体平衡和协调能力。

5. Preparation for One-Legged Stability: The variation simulates the sensation of bearing weight on one leg, mimicking the requirements for balance and strength in Virabhadrasana III.

5. 单腿稳定性的准备：这一变式模拟了单腿承重的感觉，类似于战士三式中对平衡和力量的要求。

30/05/2024

The use of chairs and a bolster in Pasarita Padottanasana helps students achieve proper alignment by moving the sitting bones apart and engaging the inner thighs. The bolster supports the front ribs, preventing lower back strain and allowing for better back body breathing. These props enhance the overall effectiveness, safety, and accessibility of the pose, making it suitable for students of all levels.

在Pasarita Padottanasana中使用椅子和靠垫有助于学生通过分开坐骨和激活内侧大腿来实现正确的对齐。靠垫支撑前肋，防止下背部过度下沉，并促进背部呼吸。这些辅助工具提高了体式的整体效果、安全性和适用性，使其适合所有水平的学生。

13/10/2023

Enhancing Utthita Parsvakonasana with Props:

通过辅助工具增强Utthita Parsvakonasana:

Utthita Parsvakonasana, or Extended Side Angle Pose, can be enhanced with the use of props like a belt, wall support, and a chair. These props provide multiple benefits and allow for a deeper and safer practice.

使用瑜伽腰带、墙壁支撑和椅子等辅助工具可以增强Utthita Parsvakonasana，或称为延伸侧角式。这些辅助工具提供多重好处，使练习更加深入和安全。

1. Belt for Hip Traction: The belt serves to improve alignment and create traction for a more effective stretch. Loop the belt around the front hip, then extend it toward the back leg.

瑜伽腰带用于髋部牵引：瑜伽腰带有助于改善对齐并产生更有效的拉伸。将瑜伽腰带套在前髋部，然后将其伸向后腿。

2. Wall Support for Back Leg: This support adds stability, preventing the back leg from slipping or wobbling. It helps maintain balance and proper alignment, making the pose accessible, especially for beginners.

墙壁支撑后腿：这种支撑增加了稳定性，防止后腿滑动或摇晃。它有助于保持平衡和正确对齐，使这个姿势对于初学者来说更易上手。

3. Chair Assistance for Upper Body: Pushing a chair with your hand creates additional space in the upper body. This action allows you to lengthen your torso and reach further into the stretch.

椅子辅助上半身：用手推动椅子会在上半身创造额外的空间。这个动作允许你延长躯干并更深入地进行拉伸。

4. Deepening the Stretch: This prop combination enables you to deepen the hip and side trunk stretch safely and effectively. You can explore a greater range of motion while maintaining proper form.

加深伸展：这种辅助工具的组合使您能够在保持正确形式的同时安全有效地加深髋部和侧躯干的伸展，探索更大的活动范围。

Incorporating props into Utthita Parsvakonasana enhances alignment, stability, and depth in the pose, making it a valuable approach for yoga practitioners looking to refine their practice and experience a deeper side trunk and hip stretch.

将辅助工具融入Utthita Parsvakonasana可以提高姿势的对齐性、稳定性和深度，这对于希望改进他们的练习并体验更深的侧躯干和髋部伸展的瑜伽练习者来说是一种宝贵的方法。

05/10/2023

Benefits of Using Props in Supta Padangustasana I

1. Hip Stability and Alignment: Using a belt around the hip to the opposite heel can help stabilize the hips and maintain proper alignment. This is especially beneficial for individuals with hip issues or those looking to improve hip flexibility without straining.

髋部稳定与对齐：将皮带围绕髋部到对侧的脚跟可以帮助稳定髋部并保持正确的对齐。这对于髋部有问题的个人或希望在不过度拉伸的情况下改善髋部灵活性的人特别有益。

2. Greater Leg Extension: The rope around the top leg's heel helps in extending the leg more effectively. This can lead to a deeper stretch in the hamstring and calf muscles, enhancing flexibility.

更大的腿部伸展：绕绑在顶部腿部脚跟的绳子有助于更有效地伸展腿部。这可以导致腿筋和小腿肌肉的更深层次的伸展，增强了灵活性。

3. Improved Neck and Spinal Alignment: The belt supporting the back of the head aids in lengthening the neck, which can alleviate tension and promote better spinal alignment. This is particularly advantageous for individuals with neck discomfort or those seeking improved posture.

改善颈部和脊柱对齐：支撑头部后部的皮带有助于拉长颈部，可以缓解紧张感并促进更好的脊柱对齐。这对于颈部不适的个人或寻求改善姿势的人特别有益。

4. Enhanced Focus and Relaxation: The added support from these props can make it easier to maintain the pose, allowing you to focus on your breathing and relaxation. This can deepen the meditative aspects of the practice and reduce stress.

增强注意力和放松：这些辅助工具提供的额外支持可以更容易地保持姿势，让您专注于呼吸和放松。这可以加深冥想练习的层面并减轻压力。

5. Reduced Strain: The use of props can reduce the risk of overstretching or straining muscles, making the pose more accessible and comfortable, especially for beginners or those with limited flexibility.

减轻拉伸感：使用辅助工具可以降低过度拉伸或拉伤肌肉的风险，使姿势更容易达到且更舒适，特别适合初学者或那些柔韧性有限的人。

6. Customized Support: Using these supports allows you to customize the pose to your specific needs and limitations, making it a safer and more effective practice.

定制支持：使用这些辅助工具允许您根据自己的特定需求和限制来定制姿势，使其成为一种更安全和更有效的练习。

10/09/2023

Maintaining stability and lifting the outer shoulders in the Chaturanga yoga pose can indeed be beneficial. This action helps to protect the shoulder joint and engage the muscles of the upper back, preventing unnecessary strain on the shoulders and wrists. Remember to maintain a strong core and proper alignment throughout the pose to maximize its benefits and minimize the risk of injury.

保持稳定并提起肩膀外侧在 Chaturanga 是非常有益的。这个动作有助于保护肩关节并激活上背部的肌肉，防止肩膀和手腕不必要的压力。记得在整个动作中保持强壮的核心和正确的身体对齐，以最大程度地发挥其益处并减少受伤的风险。

Performing chaturanga with your feet against a wall can be a helpful variation to ensure proper alignment and engage the right muscles. This modification encourages you to keep your body in a straight line, preventing the hips from sagging and promoting better engagement of the core and upper body muscles. It's important to maintain control and avoid excessive strain on the shoulders and wrists.

在墙上支撑双脚的情况下做 Chaturanga 是一种有帮助的变式，可以确保正确的身体对齐和激活正确的肌肉。这个改动鼓励你保持身体成一条直线，防止臀部下垂，并更好地激活核心和上半身肌肉。重要的是要保持掌控，避免对肩膀和手腕造成过多的压力。

31/08/2023

Practicing Baddha Konasana with spine length supported and a belt around the hips will offer some benefits below:

当您在做 Baddha Konasana 时，使用脊椎支撑和围绕髋部的腰带会带来以下好处：

Spinal Support: The bolster under the spine helps maintain the natural curves of the spine while reclining. This support can alleviate strain and tension in the back and create a comfortable foundation for the pose.

脊椎支撑：在脊椎下方放置支撑物有助于保持脊椎的自然曲线，同时在仰卧时减轻背部的紧张和紧绷感，为姿势创造一个舒适的基础。

Hip Opening: Baddha Konasana with bolster support provides a gentle stretch to the inner thighs and groins, promoting flexibility and releasing tightness in the hip area.

开髋：使用支撑物来进行巴 Baddha Konasana 时，能够温和地伸展内侧大腿和腹股沟，促进灵活性，缓解髋部的紧绷感。

Improved Posture: With the bolster supporting the spine, you can more easily focus on elongating the spine and maintaining good posture.

改善姿势：有了脊椎支撑物，您可以更容易地专注于延长脊椎并保持良好的姿势。

Relaxation: The supportive props encourage relaxation, making it easier to stay in the pose for an extended period. This relaxation response can lead to reduced stress and anxiety.

放松：支撑性道具有助于放松，使您更容易在姿势中停留更长的时间。这种放松反应有助于减轻压力和焦虑。

Hip Flexibility: The belt looped around the hips helps maintain a gentle external rotation of the thighs, encouraging a deeper hip opening over time.

髋部灵活性：绕过髋部的腰带可以维持大腿的温和外旋，随着时间的推移，鼓励更深层次的髋部开放。

Lower Back Relief: The bolster and belt combination can provide relief to the lower back by promoting a comfortable stretch in the lumbar region and reducing pressure on the area.

缓解腰背不适：脊椎支撑物和腰带的组合可以通过在腰椎区域舒适地伸展来缓解腰背不适，并减少该区域的压力。

Circulation: The pose can enhance blood circulation to the pelvic region, benefiting reproductive organs and overall pelvic health.

促进循环：这个姿势可以增强盆腔区域的血液循环，有益于生殖器官和整体盆腔健康。

Mind-Body Connection: The supportive setup allows you to focus on the breath and mindfulness, enhancing the mind-body connection and promoting a sense of inner calm.

身心连接：支撑性的设置使您能够专注于呼吸和正念，增强身心连接，促进内心的平静感。

Restorative Benefits: Using props in Baddha Konasana can turn the pose into a restorative posture, allowing for deep relaxation and rejuvenation.

修复性好处：在 Baddha Konasana 中使用道具可以将姿势转变为修复性的体位，实现深度放松和恢复。

Pure Alignment Yoga （正位瑜伽）

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