Yogajournal精选体式:Tadasana山式_于伽

http://www.yogajournal.com/images/old/poses_section/pose_step1.gif Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.

站立，用大脚趾的底部触碰地面，脚跟微分开（以便第二脚趾互相平等）。抬起并伸展脚趾和脚球，并把它们轻轻地压向地板。前后左右轻摇身体，逐步减少摇摆到停顿，让重量平均分配到脚上。

http://www.yogajournal.com/images/old/poses_section/pose_step2.gif Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.

收紧大腿肌肉并上提膝盖，不要使下腹部僵硬。上提脚踝内侧加强内侧足弓，想像一个能量线从大腿内侧到腹股沟，再从腹股沟那里穿过躯干的中心、脖子、头并通过头顶。大腿上部轻微向内旋，尾骨向地板的方向拉长，耻骨向肚脐的方向提升。

http://www.yogajournal.com/images/old/poses_section/pose_step3.gif Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.

肩胛骨压向背部，然后扩展并放松肩胛骨到背部。不要把前侧肋骨的下端往前推。把胸骨的上端向天花板的方向提。扩展锁骨，手臂垂于躯干两侧。

http://www.yogajournal.com/images/old/poses_section/pose_step4.gif Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.

平衡头顶在骨盆中心之上，下巴的下端与地板平等。喉咙放松，舌头松弛，目光柔和。

http://www.yogajournal.com/images/old/poses_section/pose_step5.gif Tadasana is usually the starting position for all the standing poses. But it's useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily.

山式通常是所有站姿的开始体式。但它经常做为单个体式来练习而受益。在山式保持30秒到1分钟，轻松地呼吸。