P1420 (待續)Power 1/Philip (60min)

被櫃檯問「有沒有預約？」的意思就是預約客滿，跟上週空空蕩蕩的教室不一樣，也許因為他快回去香港了，所以很多人趕著來上他的課，同樣在三樓大教室，大概有四十人吧，沒像昨天傍晚的Hatha 1滿到像Angel的課就是了，好久不見的彩嬌老師剛好位置選在我的左邊，上課前小小聊了一下。

Philip今天的課程呼應早上TT晨肩練習的主題之一transient，有很多動作都是早晨練習過的，包括膝蓋跪地的Visvamitrasana，有一個沒練過的是兩手同時抓腳的Standing Split，聽著他的口令我倒是兩側都成功的停留了超過5個深呼吸，最後一個扭轉的動作他來幫我把肩膀與骨盆上下對側拉開，是這節課唯一調整我的動作。

Philip說Power 1是Level 1 Vinyasa Class, 由於沒有新生, 所以他說you guys are pretty advanced, right? 哈哈。

從站姿開始, 他說if you are ready, please stand up, 他說Vinyasa的練習是how to move from one pose to the other pose, we know each shape of yoga pose, Warrior I, Warrior II, Triangle Pose, Vinyasa is no longer challenge about the pose, the big challenge is how to move from one pose to the other pose, today we focus on the transition in between the pose, fold your hands, close your eyes, we will chant 3 oms before we start the practice, we focus the transition between the oms, focus and feel the expansion of the body, the sound of the breath, the length in your spin, focus on everything of present in the moment, take long breath in, 但是這三聲OM很不協調^_^lll...總之Namaste開始上課。

兩腳打開臀部寬, 先檢查所有的腳趾straight forward, root foot in the floor, inhale stretch up, exhale bow the body down停留5個深呼吸, 吸氣起身往前看, exhale bow the body down, 吸氣起身兩手往上, 吐氣兩手合掌。

第二次吸氣往上, 吐氣前彎, 保持腿用力, 把腿的肌肉往後, 吸氣往前延伸一半, 腿往後離開身體, 吐氣前彎, feel the flow from the breath, 從吸氣慢慢把身體往天延伸, exhale all the way down touch the floor, flow the flow, 吸氣延伸, 吐氣前彎, 吸氣起身兩手往上, 吐氣兩手合掌。

第三趟吸氣往上, feel the foot down, exhale bow all the way, feel every single moment, 吸氣延伸一半, 感覺身體的每一個變化, 吐氣前彎, 大腿往後, 感覺hips go wide, 往前延伸一半, 脊椎往內集中, 骨盆往外延伸, 吐氣前彎, feet and heels are still squeeze in, 往前延伸一半, 吐氣前彎, 尾椎往內捲, 感覺肚子慢慢收緊, 保持腿往後, 腳跟用力, one more half way inhale, feel spin going down to the body, scoop tail bone, bow all the way down, continue the vibrations, we holding the pose, but it still vinyasa, when you from one pose to the other pose, you need keep the breath。

右腳往後膝蓋跪地Low Lunge, 吸氣起身兩手往上, 手指打開, 左腳往後下犬式, spread fingers wide, feel the breath, exhale soften the spine, inhale arch the back, exhale scope the tail bone in, 右腳往前, 左腳膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前前彎, 兩腳維持臀部寬, 吸氣起身兩手往上, 尾骨往內捲, 骨盆前側往天延伸, 吐氣兩手合掌。

第四趟吸氣往上, 吐氣前彎, keep the tail bone in all the time, 左腳往後膝蓋跪地Low Lunge, 吸氣起身兩手往上, 手指打開, 右腳往後下犬式, 左腳往前, 右腳膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前前彎, 兩腳維持臀部寬, 腿往中間集中, 吸氣起身兩手往上, hips go wide, heels go down。

第五趟吐氣兩手背後握拳前彎, 吸氣延伸, 保持下巴離開胸口, 吐氣前彎, hands down touch the floor, 右腳往後膝蓋跪地Low Lunge, 吸氣起身兩手往上go up, 左腳往後下犬式, inhale forward plank, hold the pose, maintain the belly away from the floor all the time, and bend your elbows lie down to the floor, 感覺肚子往天, Cobra腳趾用力按地, 小腿往中間集中, 回下犬式，右腳往前膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前兩手背後握拳前彎and bow forwarding down, 吸氣延伸一半, 肩膀往天, 吐氣前彎, 感覺手要把心往外延伸一樣, 左腳往後knee down, arms up and go up, step back downward facing dog, shoulders go wide, shoulders go up, inhale plank, exhale lie down, inhale feel the power of hands, 吸氣時感覺手往中間集中, exhale soften your heart, maintain that power, downward facing dog, 肩膀往外打開, 左腳往前, 右腳膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前兩手背後握拳前彎, 吸氣起身兩手往上, stretch very high。

兩手互扣大拇指, 身體往右側彎停留5個深呼吸, feel your hip pushing to th left, and push the foot down to the floor, inhale back to center, 吐氣兩手背後握拳前彎, 手鬆開碰地, 右腳往後弓箭步Straight Lunge inhale come up, stretch arms really high, sit down a little deeper開始要平衡, feel the back inner knee really high, 後腳膝蓋往天延伸, 右腳伸直right knee straight, hands down touch the floor, step back downward facing dog, inhale forward plank pose, big tail bone everyone, scope in so much, come down slowly Chaturanga, arms in, shoulders wide, upper dog rise up, flow the breath, exhale downward facing dog, 手指要打開多一點點, 右腳往前膝蓋跪地Low Lunge, 吸氣起身兩手往上, 手要往上像下犬式的感覺, palms facing forward, put shoulders back, 慢慢往後slowly go back have a small back bend, 右腳往後Dog Split, 兩邊骨盤同一直線, right leg forward Warrior II, maintain the tail bone power of the right hip, draw in so much, your right knee will slowly open the the right side, 右骨盆往內一點, 右腳Dog Split right leg up, right leg forward Warrior I inhale stretch up, maintain the power of lunge, front knee bend, maintain the power of Warrior II, now scope tail bone so much, right heel go down and knee forward, 膝蓋往前, 右腳跟往下, 身體往後, hands down touch the floor, step back Dog Split, inhale forward plank pose, right leg in the air, exhale come down, scope the tail in, feel the right heel can kick back more, inhale rise up all the way up, exhale downward facing dog, 前跳到手中間, 吐氣前彎, hug legs strongly, 腿分開腰的寬度, inhale rise all the way up, hook the thumb right now, stretch, right hip pull out a little wider, 肚子往天多一點, 尾椎往內捲多一點, 感覺腳跟用力往下, 同時肚子往天, 吐氣時身體慢慢往左側彎, 整套動作換邊重複。

(待續21:16)