• 博客等级:
  • 博客积分:0
  • 博客访问:3,396,379
  • 关注人气:4,007
  • 获赠金笔:0支
  • 赠出金笔:0支
  • 荣誉徽章:
正文 字体大小:


(2010-01-04 22:08:23)


分类: 于伽译丛:瑜伽翻译

Give your attention to mastering Tadasana from the very beginning of your practice.   Practice Tadasana in every line you have to wait in, at the grocery store, in the ticket line at the theater, etc.   All the points learned from Tadasana should be applied in each of the other asanas.   In each pose, keep asking yourself, "Is there Tadasana in this body part, in this body part," and so on.


Occasionally precede Tadasana with a thorough foot massage.   You have to do this to understand its benefit.   Practice interlacing the fingers of one hand with the toes of your opposite foot all the way up to the webs of your fingers and toes.   If this is difficult at first, practice it often.


The Tadasana of the feet and ankles


Always begin Tadasana by placing your feet.   Place your feet so that your great toes and inner heels are touching.   You can also do the pose with your feet hip width apart if balance is difficult.   Pull your ankles together so that your inner ankles touch if your anatomy permits.   Your second toes should be pointing forward and be parallel.


Lift and lengthen the soles of your feet from the middle of the arch of your foot forward on the floor or sticky mat.   As you do this, spread all of your toes wide.   Lengthen your toes forward as you spread them apart.   Never scrunch up or grip the floor with your toes in any of the standing poses.


Then lengthen each foot from the middle of the arch back through your heels.


After lengthening the soles of your feet both forward and back, broaden them side to side, even though this may be more of a feeling than a movement.   Try to feel your feet widen as much as possible from the centers outward.   Maximize the contact of your feet with the floor or sticky mat.   Notice that this is not the same as gripping the floor with your feet or toes.   Allow your feet to be soft.   Lengthening and broadening them does not mean tensing them.


Cut the outer ankles in.   Lift the inner arches of your feet.   If that action is difficult, you can get the flavor of it by raising your toes up and spreading them which will also lift the inner arches.   Then try to maintain that feeling even as you place your toes back on the mat.   Another useful exercise to get the feeling of lifting the inner arches is to loop a belt across the dorsum (tops) of your feet and then bring it under both feet and up along the insides of the feet.   You then pull it upward with your hands.   Press through the four corners of your feet and feel the lift of your inner arches.


Bring equal weight to all four corners of each of your feet.   Feel the weight of your body sink into your feet to flatten them and make them heavy.   Feel the skin of the soles of your feet.   Is each part of that skin touching the ground equally?   In Mr. Iyengar's language, your feet should be "stamping."


Instead of the "four corners" of the feet, we also sometimes use the analogy of a tripod, taking our weight evenly to each of the three places:
  (1) the mound of the big toe (head of first metatarsal)
  (2) the mound of the little toe (the head of fifth metatarsal)
  (3) and the center of the heel (or the inner heel)


  (1) 大脚趾球(第一跖骨的头)

  (2) 大脚趾球(第五跖骨的头)

  (3) 脚跟的中心(或者内侧脚跟)

In Tadasana our tendency is often to shift our weight more into the balls of our feet and we need to bring it back into the heels with conscious effort.   Our weight should fall around the anterior part of our heels and not in the frontal feet hardly at all.   Feel the weight of your body in the bones of your legs (right down through your heels), not in your groins and not in the front of your thighs.   With your weight mainly on your heels see how the skin on the bottom of your foot, near the mound of your toes is free to open more.   Geeta Iyengar says if the bottoms of the feet go even a little wrong the spinal muscles and the muscles of the pubic region also go wrong.   Stand with as little movement as possible, watch the skin on the bottom of your feet, and see how much knowledge it can give you throughout your body.


In general, try to bring your weight a little more into your heels in all of your standing poses to draw yourself a little more into the back of your body since we usually tend to work too much from the front of our body.   This is true even in daily life while standing in a line -- ask yourself are you more on the balls of your feet with your hips out in front of your feet and your torso sagging?   Or can you draw your weight back a little more into your heels and be in the back of your body as much as you are in the front and lift your torso evenly from the front, back, and both sides?   Try this and observe how other people stand in daily life.


There is a tendency to allow our weight to fall to the outsides of our feet and let them roll outward.   Resist this by a strong inward action of your inner ankles, lifting the outer ankles to achieve this.   Don't be on the outer or inner foot, bring yourself as much as possible to be centralized on the bottom of each foot.   As much as you lift your outer ankles, lift your inner ankles upward equally.   As you lift your ankles, lift the arches of your feet as well.


Experiment with shifting your weight back and forth slightly between each foot in order to feel more clearly the point where your weight is equally distributed between them.   In any asana it sometimes helps to move deliberately out of alignment or balance to feel more clearly what it feels like to be in alignment or balance.











瑜伽体式:Tadasana山式 布拉德的艾扬格瑜伽笔记:Tadasana(1)

瑜伽体式:Paschimottanasana双腿背部伸展 布拉德的艾扬格瑜伽笔记:Tadasana(1)



阅读 评论 收藏 转载 喜欢 打印举报/Report
  • 评论加载中,请稍候...




    新浪BLOG意见反馈留言板 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