怎么做超级大脑瑜伽

超级大脑瑜伽是一种简单有益的运动，没有什么复杂的肢体扭转动作。这项运动旨在改善注意力等方面的心理健康状况。尽管目前没有充分的证据证明超级大脑瑜伽的效果，但是确实有一些人觉得这项运动对多动症儿童及青少年、高龄人群、孤独症患者和注意力缺陷患者特别有好处。超级大脑瑜伽非常简单，包括摸耳、下蹲等动作。只要稍微花点时间和精力，你就可以轻松收获超级瑜伽带来的好处。

步骤

准备姿势

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/36\/Do-Superbrain-Yoga-Step-1-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-1-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/36\/Do-Superbrain-Yoga-Step-1-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 根据年龄的不同，面朝不同的方向。练超级瑜伽的人认为面朝的方向会影响能量和注意力。大多数练习者都应该面朝东方，但是老年人应该面朝北方。^[1]
   • 如果你搞不清楚方向，不妨买一个指南针。有些智能手机自带指南针。你也可以下载一个指南针应用软件。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/8c\/Do-Superbrain-Yoga-Step-2-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-2-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/8c\/Do-Superbrain-Yoga-Step-2-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 摘掉所有珠宝首饰。做超级大脑瑜伽需要高度集中注意力。开始之前，把你身上的所有珠宝首饰都摘掉。^[2]
   • 有些人可能不太愿意摘掉结婚戒指或订婚戒指。虽说最好不要戴珠宝首饰，但是戴戒指一般影响不大。如果你不愿意摘戒指，戴着也无妨。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/1\/1d\/Do-Superbrain-Yoga-Step-3-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-3-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/1\/1d\/Do-Superbrain-Yoga-Step-3-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 身体站直。姿势越到位，超级大脑瑜伽的效果越好。开始做常规练习时，你可以找一个安静的房间，尽量站直。^[3]
   • 身体站直，头部和背部稍微上挺，躯干、前胸、后背和脊柱要伸长、伸直。将肩膀打开，双脚平放在地上。^[4]

进行常规练习

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/37\/Do-Superbrain-Yoga-Step-4-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-4-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/37\/Do-Superbrain-Yoga-Step-4-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 舌头抵住上颌。开始练习时，摆好舌头的位置。在练习的过程中，舌头应该在牙齿后方抵住上颌，就像准备发“拉”音时那样。整个过程中，舌头始终放在这个位置。^[5]
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/4\/4a\/Do-Superbrain-Yoga-Step-5-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-5-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/4\/4a\/Do-Superbrain-Yoga-Step-5-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 用左手摸右耳垂。左手绕过胸前。用拇指和食指捏住右耳垂，拇指在前。^[6]
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/7c\/Do-Superbrain-Yoga-Step-6-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-6-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/7c\/Do-Superbrain-Yoga-Step-6-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-6-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 用右手摸左耳垂。现在将右手绕过胸前。用拇指和食指捏住左耳垂。动作与左手相似，也是拇指在前。^[7]
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/2\/27\/Do-Superbrain-Yoga-Step-7-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-7-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/2\/27\/Do-Superbrain-Yoga-Step-7-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-7-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 一边弯曲膝盖，一边吸气和呼气。弯曲膝盖，向下蹲，同时用鼻子吸气。然后起身，同时呼气。^[8]
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/9\/95\/Do-Superbrain-Yoga-Step-8-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-8-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/9\/95\/Do-Superbrain-Yoga-Step-8-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-8-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 重复15到21次。做完一次蹲起后，重复这个动作15到21次。只要身体没有不舒服，重复多少次都可以。记住背要打直，舌头抵住上颌。^[9]

定期练习超级大脑瑜伽

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/e\/e1\/Do-Superbrain-Yoga-Step-9-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-9-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/e\/e1\/Do-Superbrain-Yoga-Step-9-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-9-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 多多练习。超级大脑瑜伽做得越频繁，效果越好。经过头几次练习后，你可能还没有看到自己的思维和注意力有什么变化。但是只要坚持每天练习，久而久之你会发现注意力和整体认知能力都有所改善。^[10]
   • 记住，超级大脑瑜伽的效果尚未得到证明。这项运动不见得对每个人的心理机能都有改善作用。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/30\/Do-Superbrain-Yoga-Step-10-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-10-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/30\/Do-Superbrain-Yoga-Step-10-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 在家里安排一个固定的练习区。不管你想坚持定期练习哪一种瑜伽，都要安排一个固定的练习区。在家里找一个不受干扰的安静的地方，比如卧室或者是没有摆放电视的客厅。很多人喜欢早上练瑜伽，找一个阳光充足的地方会很有帮助。^[11]
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/1\/10\/Do-Superbrain-Yoga-Step-11-Version-2.jpg\/v4-460px-Do-Superbrain-Yoga-Step-11-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/1\/10\/Do-Superbrain-Yoga-Step-11-Version-2.jpg\/v4-728px-Do-Superbrain-Yoga-Step-11-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 偶尔给自己放个假。瑜伽应该是让人放松的。如果你觉得每天做超级大脑瑜伽会让你感到有压力，不妨休息一天。超级大脑瑜伽应该让你精神状态更好。如果你觉得有压力，不妨暂停一下充充电。^[12]