瑜伽的歷史源遠流長，不同派別演變至今稱得上五花八門，除了早前介紹過的地面和空中瑜伽外，還有一種十分具挑戰性的牆壁瑜伽（Wall Rope Yoga），它與空中瑜伽一樣，能善用地心吸力，更有效地伸展身體，同時也訓練到平衡力和核心肌肉。如果你已經練習了瑜伽一段日子，又想突破自己，不妨試玩牆壁瑜伽。
View this post on Instagram
Week 1 of Yoga Therapeutics Training in Basel complete!! It’s been a real pleasure to be in the company of inquisitive and sincere humans set on learning how to be of better service to others’ well-being. What a blessing to get to scratch my travel itch while doing something that tirelessly intrigues and humbles me! It is so stimulating to pass on the material of this course to students that are all so passionate and attentive to the subject matter. Thank you to @thelookingglassbasel and @breathewithin for having me here and showing such heartfelt hospitality 🙏🏽! Dr. @igniteurwellness and I will be offering this course at @prana_yoga_center starting 3/29. Please DM if you would like more info or have any questions. . . . . . . #yoga #yogatherapy #yogatherapeutics #yogalove #yogawall #yogaprops #sthirasukhaasanam #movement #movementtherapy #respiration #mobility #stability #love #namaste #ahimsa #healthiswealth #sandiego #sandiegoyoga #encinitas #prana #pelvicfloor #gratitude #props #kineticchain #neuromuscular #huggermugger #cervicalspine #baselyoga #baselswitzerland
A post shared by Elia Nikolaev (@therapeuticvinyasa) on Mar 11, 2019 at 4:58am PDT
View this post on Instagram
Rope wall yoga offers an incredible way to achieve deep stretches and muscular release in the body.
A post shared by 💗Lillian/Pinky Mama💋空姐+瑜伽導師😘 (@pinkpinkyanyoga) on Dec 22, 2017 at 1:32am PST
Wall Rope Yoga在香港多數被稱為「牆壁瑜伽」、「牆瑜伽」或「牆繩瑜伽」，它的特色是將牆壁當地板，讓訓練者在壁繩和伸展帶等用具的輔助下，靠著牆做出各種傳統的瑜伽式子。通常牆上會有3條繩，第一條是U型並附有軟墊的腰帶，用來承托腰部和盤骨位置，另外左右兩側也各有一條壁繩，主要讓訓練者進行拉伸的動作時捉住。
View this post on Instagram
This weekend! Join us for a workshop that will actually make you walk away taller. And not only taller, but also more open in the whole back and chest. Gravity constantly pulls on your spine and compresses the discs, making nerves tighter and muscles become stiff. In the Spinal Rejuvenation workshop we will create space and allow for circulation to flow between the vertebrae. This will also help you to breathe deeper and more fully. Spaces are limited to 12, so sign up now! www.purnayoga.fi #purnayogahelsinki #purnayoga #helsinki #yoga #jooga Sign up here: www.purnayoga.fi #purnayogahelsinki
A post shared by Purna Yoga Helsinki (@purnayogahelsinki) on Jan 17, 2017 at 9:14am PST
View this post on Instagram
• Many of you asked me if I've practiced any specific poses or sequences to improve my tight hamstrings after my transformation post last week. Unfortunately I don't have the magical asanas, but this is how I practice #downdog now. Yes, very much Iyengar style focusing the healthy alignment. The wall rope does the very important work which I haven't done enough, "Hug the shin bones, and rotate the inner thighs out ". As the video shows, the crossed belts pull my inner thighs back & up! Just by adding this work, the pain in my hamstrings disappeared. And I hold really long, about 3-4min⏱️ But it's really relaxing as the wall rope does the big part of my leg work! This work can be applied to #uttanasana as well. I'll show you how I practice it now next time 💁 Thank you so much @heebs for saving my poor hamstrings 🙏❤️ • • • • • #YRCYogaTips #adhomukhasvanasana#downwarddog #downwardfacingdog #myyogalife #wallropeyoga #yogaeverydamnday #yogamom #yogisofinstagram #wellness #iyengaryoga #yogaeverywhere #yogajourney #inversionjunkie #inspiredyogis #feeltheyogahigh #onebreathatatime #fitnesslife #beagoddess #aloyoga #sgfitness #practicenotperfection #practiceandalliscoming #yogaforeveryone #yogachangedmylife #ヨガ #peaktopincha #pressingdreams
A post shared by Yoshie Roux-Chabert 🐬 (@yrc.yoga) on Nov 7, 2018 at 11:48pm PST
有人或會覺得牆壁瑜伽和空中瑜伽非常類似，的確兩者也能將訓練者半吊在空中，但分別是牆壁瑜伽能讓訓練者在著地或靠牆的情況下，進行各種式子動作，保持身體的穩定性之餘，避免產生暈眩感，同時，也做到輕微吊起訓練者的效果，善用地心吸力，只要放鬆身體，就能輕易達到深層拉筋的效果，對於胸骨、脊椎、腰背和肩胛位的伸展非常有幫助，最適合平日肩頸痠痛的上班族練習。
View this post on Instagram
Wall Yoga TONIGHT at 5:45pm!! • The yoga wall is used as a prop to enhance asana by providing a deep opening in the body. You will learn how the body aligns in postures with the added support of wall straps. No previous experience required! • Wall Yoga with Ariel @urbanyogifarmer - tonight at 5:45pm and also on Saturdays at 11:30am. 💙 . . . . . . . #yogachikitsarichardson #yogachikitsa #richardsontx #richardsonyoga #dfwyoga #yogastudio #yogaclass #yoga #instayoga #yogalove #dallas #dfw #feeltheyogahigh #yogaeveryday #wallyoga #yogawall #yogaforlife #yogapractice #yogadaily #inversion #upsidedown #ropewall #yogaprops #baddhakonasana
A post shared by Yoga Chikitsa (@yogachikitsarichardson) on Mar 25, 2019 at 1:13pm PDT
View this post on Instagram
. Just playing around with my favourite props 🙃 It's so amazing how much my heart felt light after these heart opening poses…! Inversion & backbend is my favourite mood booster ❤️ . Have a fabulous weekend!!! ✨ . . . . . #wallropeyoga#bowpose#dhanurasana #yogaeverydamnday #myyogalife #iyengaryoga #yogagirl #feeltheyogahigh #yogaeverywhere #yogajourney #hollowback #scorpionpose #handstandeveryday #oneleggedwheelpose #wheelpose #urdvadhanurasana #uttanasana #fitnessmotivation #pilates #strongisbeautiful #onebreathatatime #beagoddess #aloyoga #practicenotperfection #ヨガ #practiceandalliscoming #legsformiles #polefitness #adhomukhavrksasana #yogisofig
A post shared by Yoshie Roux-Chabert 🐬 (@yrc.yoga) on Mar 14, 2019 at 7:24am PDT
相比起地面瑜伽，訓練者透過壁繩的輔助，能較輕易地做出高難度的動作，例如駱駝式和倒立，即使未夠力量倒立，也可以拉著繩子將整個人倒吊在牆上，漸漸增強練習倒轉式子的信心之餘，也可以進一步伸展頸椎、脊椎以及平衡盆骨，同時改善下身水腫、加快血液循環。
View this post on Instagram
Wednesday Wall Day! . Today’s theme: the beloved, amazing Spinal Rejuvenation Series from @aadilyoga! . See you on the mat for the ultimate in spinal traction to decompress the discs as well as the nerves to create more space and relieve stress. Leave feeling energized. . 📷: @pshoots . . . . . . . . #spinalrejuvenation #spinaltraction #spinalrejuvenationseries #aadilpalkhivala #purnayoga #purnayoga828 #py828 #greatyogawall #yogawall #letshangout
A post shared by Letitia Walker (@liveyoganow) on Mar 20, 2019 at 5:10am PDT
View this post on Instagram
Warm up for back bending Wall rope yoga 拱橋前先熱身第三步曲，以牆繩做輔助開肩膀，胸腹及令脊椎柔軟 SAT 星期六1.50pm & SUN 星期日 10.00am Yoga 2~3 瑜伽中级 $300/session or $1120/4classes 動作示範: Lilian Wong 導師 @lilian88 查詢及預約(852)98641183 Whatsapp #yogaposeweekly #iyogaplacehk #poses #backbending #adhomukhasvanasana #urhvamukhasvanasana #wallropeyogahk #wallropeyogalaichikok #chairyoga #iyengaryoga #荔枝角瑜伽 #瑜伽 #yogachallenge #wheelpose #backbending #愛瑜家iyogaplace #練習於愛瑜家 #iyogaplacelilianwong
A post shared by iYoga Place愛瑜家 (@iyogaplacehk) on Jul 30, 2016 at 4:27am PDT
除了伸展身體，對抗牆壁和繩子的阻力也能訓練到核心肌群的力量。訓練者在維持和轉換不同動作時，經常用到腰腹、手臂和臀部的力量，比在地面保持身體穩定難度更高，如果有瑜伽基礎，同時又想塑身keep fit的女士，不妨放膽一試，或者你會發掘到瑜伽不一樣的一面呢！
留言 0