加载中…
个人资料
小草儿caocao
小草儿caocao
  • 博客等级:
  • 博客积分:0
  • 博客访问:316,535
  • 关注人气:169
  • 获赠金笔:0支
  • 赠出金笔:0支
  • 荣誉徽章:
相关博文
推荐博文
谁看过这篇博文
加载中…
正文 字体大小:

瑜伽坐式

(2009-12-14 12:50:47)
标签:

瑜伽

练习

要点

健康

分类: 修生养心性

简易坐(Sukhasana)是我们开始一堂瑜伽课时所用的一个基本的盘腿坐姿。

在开始瑜伽练习之前,我们通过几分钟的简易坐,让自己进入一种接纳的状态。从简易坐开始,我们进入一个向内的旅行,并随着课程的进行不断扩展、深入。向内观察自身,你的精神内敛,而不要东张西望,向外驰求。

你可以把叠起的毯子当作坐垫。盘腿坐,两腿交叉在小腿的中间,而不是我们习惯的脚踝。你的耻骨正对胫骨的交叉点。稍微勾脚,让你脚掌的外侧贴地,垂直于地面,但脚趾要放松。你的脚掌面对两侧,脚趾对着前方。你应该看不到你的脚,因为你的脚差不多是在你的膝盖下方。你的两脚不要放在大腿的下面,试着把它们放到膝盖的下面,或者更加往前一点。平衡你的坐骨,用手将臀部肌肉往外拉,使你的坐骨分开,更直接地压住地面,然后再把你大腿往里转。

你可以从镜子里观察自己,或让一个伙伴来观察,如果你的骨盆向后倾,说明你应该坐得更高一点,比如再垫一张折叠起来的毯子。你的骨盆应该位于中间,而不要向前或者向后倾斜。这可以使你的腰椎前凸,腹股沟放松,身体更容易坐直。前后左右地调整你的骨盆,保持水平,保证你的骨盆竖直向上,而没有向后倾斜。每次你进入简易坐时,都应该这样来调整。失去了这个基础,你的脊柱和身体就无法调整到正确的位置。这是基础。

你的腹股沟应该放松往下,当你试着往上坐直的时候,你可能没有注意到你的腹股沟会变得紧张起来。如果是这样,你可以增加毯子的高度,以使你的身体坐直的同时,腹股沟也能够放松。特别是当你在简易坐练习调息的时候,你应当感觉你的两腿好像正飘离你而去,同时你的腹股沟没有任何的紧张。这可能须要你垫得更高。你膝盖的高度不应该超过你的髋部,这一点也可以用来判断你是否需要坐得更高。同样地,让你的两膝盖保持水平。

轻轻地将你的腰椎往里收,使你的下腰部往内凹,腹部轻轻往里收,往上提。坐高,直到你感觉下腹部往上提升,拉伸从耻骨到肚脐这个容易被忽视的区域。左右肋骨往上靠向你的腋窝,找到向上升的感觉。你的脊椎和胸部往上提,胸部向左右展宽。每次吸气时,向外扩张你的肋骨,并体会身体水平方向的运动是如何促进你意识的扩展。将你的胸椎贴进你的身体,但是不要让你的横膈膜、颈部或眼睛产生紧张。从你的后背沿对角线一直向你的胸骨吸气,并以此来保持胸部的上提。将你的手指尖插向两侧的毯子,肘部微微弯曲,利用两臂上提的力量将你的身体坐得更直。"转动你的腋窝和胸部"就像我们在山式一节中讨论过的那样(将你的腋窝的后部往下往前转动)抬高你的胸部。让你躯干正面的能量往上升,背部的能量往下降。当你两臂下压,胸部抬高以后,将你的上臂向外旋转,以使你的胸部进一步往两侧展宽。当你的两臂回到腿上的时候,继续想像你的两臂仍然在压向地面,以保持你的身体坐直。当你的双手放回到腿上时,你上臂的中线应该和你身体的中线对齐。

当你的两手合掌时(Namaskarasana, Namaste position),你的掌心相对,拇指的掌根压住胸骨的下侧,五指张开,指向前上方,而不是正对天花板。将你的手掌紧紧地压在一起,感觉你的掌骨互相贴紧。花点时间仔细体会你的每一根掌骨压向另一边对应的掌骨的感觉,然后放松压力,直到你的两手的皮肤轻轻地接触,重新体会那个稍稍不同的感觉。
 
在所有的体式之中,要放松你的脸、舌头、眼睛与喉部。让你的舌头在下腭处放松。感觉把你的耳朵往内收回你的头部的中间,放松往下沉。当你闭上眼睛时,注意它们仍然有想要向外观看的倾向,你要同时放松眼球与那些转动眼球的肌肉。用你的上眼睑往下去触碰你的下眼睑,如果你觉得这样说很可笑,那么试试用你的下眼睑往上去碰你的上眼睑,或是让它们在中间相合,体会一下那是什么样的感觉。在做课前的唱颂的时候往后放松你的眼球。在调息或者冥想时,眼球往下转向地面。保持你身体的内部往上提,但是让你的大脑和你的脸互相融合,下沉。

放松你的感官,当你的感官变得越来越安静,你的头脑也会变得越来越安静。感觉你大脑的前半部往后靠向你大脑的后半部,让你的脑细胞在这个状态下放松。利用你的呼吸使你的意识的湖面变得平静,你的觉知力越来越转向内在。


 

     *

Sukhasana is the basic cross-legged sitting posture which we use to begin each class.   In the Iyengar system of nomenclature, Sukhasana and Swastikasana are two names for the same pose.

We sit for a few minutes in Sukhasana at the beginning of class to create a receptive mind before beginning our yoga practice.   In Sukhasana, begin the process of involution which you will extend and deepen throughout the class.   Begin to observe yourself inwardly rather than extracting information from the external world with your eyes.

For Sukhasana, fold at least one blanket in half from the storage fold to sit on.   Cross your legs at the mid-shins, not your ankles as is our common tendency.   Your pubic bone and the cross of your shins should be in one line.   Keep your ankles flexed a little so that your feet are on their outside edges, perpendicular to the floor, but relax your toes.   The soles of your feet face to the sides and your toes will face forward.   You should not be able to see your feet since they will be basically under your knees.   Do not have your feet under your thighs -- try to bring your feet under your knees or further forward.

Balance evenly on your sit bones.   With your hands, reach back under your buttocks and manually pull your buttock flesh back and out to sides on your sitting support.   As you do that, also separate your sitting bones.   After you roll your buttocks outward, roll your thighs inward.

If you place your fingers on your anterior iliac crests (the "hip points") and your thumbs on the tops of your pelvis in back, they should be level.   If your thumbs are lower than your fingers, your pelvis is tilting backward.   If this is the case, you should sit on more height, such as another folded blanket.   Your pelvis should be in a neutral position, not tilting forward or backward.   This allows for normal lumbar lordosis, allows your groins to relax, and lessens the effort required to keep your torso erect.   Level your pelvis both side to side and from front to back.   Make sure your pelvis is upright and not tilting back.   Do this every time you sit in this asana.   Without this base you cannot build the rest of your spine and torso structure onto it properly.   This is the foundation.
Your groins must relax and descend.   You may notice a tendency for them to harden and tense to pull your torso forward into an upright position.   If that is happening, take more height under your buttocks until you can sit upright with your torso perpendicular to the ground without feeling your groins tense.   If you're doing the pose to practice pranayama, you especially want your legs to feel as if they're "flowing away from you" without any tension in your groins whatsoever.   This may require even more height under your buttocks than you usually use a the beginning of class.   Your knees should not be higher than your hips.   This is another sign of needing more sitting height.   Also verify that your knees are level with each other.

Take your lumbar spine very slightly and softly inward so that your lower back is concave.   Draw your abdomen softly inward and upward.   Sit high enough so you find you have a good lift your lower abdomen region.   Lengthen the often neglected space between the pubic bone and the navel.   From the right and left side floating ribs to the armpit chest, feel yourself ascend.

Lift your spine and your chest upward and also broaden your chest out to the sides.   Allow your ribs to spread outward with each inhalation and note how horizontal actions of the body foster a broadening of the mind and consciousness.   Move your dorsal (thoracic) spine into your body, but do it without hardening your diaphragm or your throat or eyes.   Breathe in from your back body diagonally upward through your sternum and use that action to help you maintain the lift of your chest.

Place your fingertips onto the blankets at your sides and press them into the blankets with your elbows flexed a little and use the lifting action of your arms to raise your torso as erect as you can.   "Circularize your ampit chest" as discussed under the Tadasana section (moving your rear armpits under and upward toward your front armpits).   Lift your chest.   Have your front torso energy ascending and your rear torso energy descending.   After you have pressed your hands down to lift your chest, also rotate your upper arms outward to broaden your chest from side to side.   When you return your hands to your thighs, imagine you still have your two hands pressing down at your sides, keeping your torso just as erect.   When your hands are on your thighs, the median line of your upper inner arms should align with the median line of of the sides of your torso.

When you take your hands into Anjali Mudra (Namaskarasana, Namaste position) place them palm to palm with your thumbs and the flesh of your thenar eminences against your lower sternum and your fingers together pointing away from your chest at an angle, not pointing straight up toward the ceiling.   Press your palms together and then press them a little harder.   Feel the bones of your hands press into each other.   Take time to feel each bone press into the corresponding bone on the other side -- experience that awareness.   And then after a moment or so, relax the pressure back to the point where only the skin is touching and re-experience that awareness now a little differently.

As in all asanas, soften your face, tongue, eyes, and throat areas.   Keep them free from tension   Keep your tongue resting on your lower palate.   Have the feeling of drawing your inner ears into your head, and relaxing them downward.   When you close your eyes, note there is still a tendency for them to continue to try to look outward, to seek for information from the outside.   You must relax the eyeballs themselves as well is the muscles that move them in their sockets (extra-ocular muscles).   Your upper eyelids close downward to meet your lower eyelids.   If that seems like a silly observation, try raising your lower eyelids to your upper ones, or try having the two meet midway at the center of your eye and see how that feels.   For chanting (e.g. the invocation), relax your eyes straight back into your head.   For pranayama and meditation, turn them downward toward the floor as well.   Keep lifting through your inner body, but allow your brain and your face, both, just to melt and descend.

Keep your sense organs relaxed.   As your sense organs become quiet, your brain also becomes quieter and quieter.   Feel as though your frontal brain is receding into the back of your brain.   Allow your brain cells to recede and be quiet in that state.   Use the rhythm of your breathing to still the "lake of your mind" and draw your awareness more and more inward.----瑜伽的艺术与生活杂志

0

阅读 评论 收藏 转载 喜欢 打印举报/Report
前一篇:瑜伽呼吸要点
后一篇:瑜伽呼吸要点
  • 评论加载中,请稍候...
发评论

    发评论

    以上网友发言只代表其个人观点,不代表新浪网的观点或立场。

    < 前一篇瑜伽呼吸要点
    后一篇 >瑜伽呼吸要点
      

    新浪BLOG意见反馈留言板 电话:4000520066 提示音后按1键(按当地市话标准计费) 欢迎批评指正

    新浪简介 | About Sina | 广告服务 | 联系我们 | 招聘信息 | 网站律师 | SINA English | 会员注册 | 产品答疑

    新浪公司 版权所有