Yoga for Earth Day
The earth and our environment are all connected like a
spider web or invisible thread. 地球和我們的環境互相關聯，就像蜘蛛網或看不見的線般地密切。
These simple poses encourage your connection with earth, and
keep you rooted and grounded (See Well-Grounded).. 這些簡單的姿勢激發你與地球的連接，並讓您保持有穩定的重心。
Mountain Pose, Tadasana山形姿勢
The most basic of
all poses in yoga is the Mountain Pose. 山姿是在瑜伽所有姿勢中最基本的Every yoga practice begins with this
simple pose. 每一個瑜伽練習都從這個簡單的姿勢開始。The pose
encourages your connection with earth, connects you with your own body, and
grounds you in the present moment. 這個姿態鼓勵你與地球，以及你與你自己的身體的連接，而且讓你在此刻穩定重心。
1. Stand barefoot on your mat. Shoulders, neck, and upper
body relaxed, yet straight. Your arms are at your side. 赤腳站在你的墊子上。肩膀，頸部和上身放鬆，但要伸直。你的手臂是在你的身體兩邊。
2.
Become aware of your breath. Inhale slowly into your
belly and exhale. Continue taking deep slow breaths. 注意你的呼吸。慢慢吸氣到你的腹部，然後慢慢吐氣。繼續這樣慢慢地做深呼吸。
3.
Feel the ground underneath your feet. Spread your toes
and lift them off the ground. Then relax and let them fall back on the mat. 感覺你的腳下方的地面。打開你的腳趾，並將腳趾離地。然後放鬆並讓腳趾回落在墊子上。
4.
Imagine roots spreading from your feet deep down into the
earth. Feel the connection and the stability that these roots offer you. 想像有根從你的腳，蔓延到地上。感覺這些根為您提供的連接性和穩定性。
Warrior Pose,
Virabhadrasana 1戰士姿勢
This is a strong asana that makes a firm connection with
earth and your body. 這是一個強有力的asana姿勢，讓地球和你的身體連接牢固。This pose strengthens your legs, can
help with knee strength, lower back strength, and opens your hips. 這個姿勢同時強化腿、膝關節、和腰部的肌力，並可以開展你的臀部。
- Stand in Tadasana (Mountain Pose). 站立成山的姿勢。Take a deep breath and on an exhale step your left
foot back about 3.5 feet. 深吸一口氣，繼續呼氣，左腳往後離約3.5英尺。
- Turn your left foot to about 45 degree angle. 你的左腳站立約45度角。Make sure your left foot is firmly planted and
touching the ground. 確保你的左腳牢牢穩固地踏在地面上。
- On an exhale, bend your right knee over the right
ankle, so that your shin is perpendicular to the floor. 呼氣，同時彎曲你的右膝蓋，讓你的小腿與地面垂直。If you can,
bring your right thigh parallel with the floor. 如果可以的話，把你的右大腿與地面平行。
- Raise your arms above your head and touch the palms
together (as in prayer position). 抬起你的雙臂舉過頭頂，觸摸雙手合十在祈禱位置。
- Breathe deeply and hold the position for at least 5
full ujjayi breaths. 深呼吸並維持這個姿勢至少5
個ujjayi呼吸的位置。
- Bend your knees and step your feet back together.
Repeat on the other side. 彎曲你的膝蓋並把腳一起收回來。在另一側重複動作。
Corpse Pose,
Savasana屍體姿勢
This is an excellent earth day pose because your whole
body is in contact with the ground. 這是一個很棒的地球日的姿勢，因為你的整個身體與地面碰觸。
- Lie on your back on the floor. 仰躺在地板上。
- Stretch your legs, spread them comfortably apart
(whatever feels good for you) and relax your lower body. 伸展你的腿，任意地打開兩腿（以自己感覺舒服為準），放鬆你的下半身。
- Your arms should be by your side, palms facing up. 你的手臂應該是在你的身體兩側，手心朝上。
- Breathe deeply and feel the connection of your body
with the ground. 深呼吸，感覺你的身體與地面的連接。Sink into
the ground, relaxing every muscle. 身體下沉到地面，放鬆每一塊肌肉。
As much as this pose looks simple, it is the most challenging
pose. 這個姿勢看起來很簡單，它是最具挑戰性的姿勢。 Try not to wiggle
or twitch for a good 10 minutes. 盡量不要搖晃或擺動維持10分鐘。When you are ready roll to your right
side and help yourself to a sitting position. 當你準備結束這個動作，往右翻身，並讓自己變成坐姿。
Nice Earth Day inspired vinyasa
Benefits of the Earth Salutation地球致敬的好處
The Earth Salutation is a restorative series of postures that work to repair the nervous system, the reproductive system, and the gastro-intestinal system. “地球致敬”是一系列恢復性的的姿勢，可以修復神經系統，生殖系統和腸道系統。Meant to be performed mid-day, this is a grounding salutation to help provide continual strength to face the day’s challenges. ，這是一個基礎的致敬姿勢，該要在中午實行，有助於提供持續的力量去面對一天的挑戰。 The Earth Salutation provides a wonderful stretch to your back, legs, and torso as it works to elongate and strengthen your spine. “地球致敬”的姿勢提供了一個極好的伸展，讓你的背部、腿部、和身體伸長和強化你的脊椎。
I found a youtube earth salutation but the quality is not good (too grainy and her shoulders were not pulled back), so I am thinking of making my own Earth Salutation video with some variations.
Coming soon!
(Translated by Doreen
Cheng)
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