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布拉德的艾扬格瑜伽笔记:Tadasana(1)

(2010-01-04 22:08:23)
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瑜伽

分类: 于伽译丛:瑜伽翻译
布拉德的艾扬格瑜伽笔记:山式(1)
(于伽翻译)
Tadasana
布拉德的艾扬格瑜伽笔记:Tadasana(1)
布拉德的艾扬格瑜伽笔记:Tadasana(1)
 

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.

请你注意从掌握这个很基础的练习山式开始。实践山式在你每次不得不排队的时候,在食品杂货店,在剧场排队买票等。从山式学到的要点应该在其它体式中应用。在每个体式,始终问自己:“我的这个部分在“山式”中吗?我的那个部分在“山式”中吗?”等等。

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.

偶尔在山式之前给脚彻底的按摩。你不得不这样做以理解它的益处。一支手的手指交叉相反的脚的脚趾来练习,始终保持你的手指和脚趾交叉。如果开始时困难,就要经常练习。

The Tadasana of the feet and ankles

山式的脚和脚踝

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.

开始山式总是从摆放你的脚开始。摆放你的脚让你的大脚趾和脚踝内侧相触。如果平衡有困难你也可以做脚跟分开的姿势,如果身体条件许可的话,拉你的踝关节在一起以便让内侧脚踝相触。你的第二个脚趾应该指向前并互相平行。

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.

在地板或者粘的垫子上抬起并从足弓的中间开始伸展脚趾向前。这样做时,大大地伸展所有的脚趾。但你分开脚趾时伸展脚趾向前。在任何站姿体式里都不要用脚蜷缩或者紧抠地板。

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

然后从足弓的中间穿过脚后跟伸展每个脚趾。

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.

然后前后都要伸展脚趾,左右拓阔,尽管这可能更多的是感觉,而不是动作上的。试着去感受脚从中心向外尽可能地宽。最大化让脚掌和地板或者粘的垫子的接触。注意这和用脚或者脚趾抠地板是不一样的。允许脚变软。延长展宽并不意味着使双脚紧张。

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.

外侧的脚踝内。提起内侧中弓。如果这个动作困难,你可以通过抬起脚趾并伸展它们,这样可以抬起内侧足弓才感受这个动作。然后试着保持这种感觉即使你把脚趾放回垫子上。另一个抬起内侧足弓感觉的有用练习是挷个带子在在你的脚背部(顶部),然后将双脚向下并沿着脚的内侧方向带。然后用手拉带子,通过脚的四个点来感受内侧足弓的抬起。

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."

每个脚的只四支角均匀用力。感觉你身体的重量沉入脚去舒展它们并使脚沉重。感觉你脚趾的皮肤。皮肤的每一部分是不是均匀地伸向地面?用艾扬格的语言,你的脚应该是枚“图章”。

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)

代替脚的“四个角”,我们也有时用类似的三脚架,把重量放在三个点的每一处:

  (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.

在山式我们经常的倾向经常是把重量更多放在我们脚趾球上,我们需要用有知觉的努力把这种倾向拉回到脚跟。我们身体的重量应该放在脚跟前部根本不是放在前脚掌上。感觉你的重量在你腿的骨头上(正通过你的脚跟),不是在腹股沟和大腿前侧。你的重量主要放在脚跟处察看你的脚底的皮肤如何伸展,靠近脚趾的脚球处是自由并伸展的更多。吉塔艾扬格说如果脚底有一点点错误,整个脊柱的肌肉和耻骨区域的肌肉也会错。站立尽可能小的移动,观察你脚底的皮肤,看通过你的身体它能给你多少知识。

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.

通常,因为我们常常从身体的前侧向前倾,所以在所有站姿中都试着把重量往脚跟的方向移一点,把身体往后拉一点。甚至在日常生活中站成一直线也是必要的——问问自己是否把重量更多地放在前脚球或者躯干松垂?或者你可以调整你的重心住后一点进入脚根,并在你身体的后侧,并像你在身体前侧一样,从前、后、左右上提躯干。这样试试并观察其它人在日常生活是如何站立的。

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.

有一种倾向是让我们的重心落向脚的外侧并让它们混向外侧。通过强劲的向内收内侧脚踝的动作来抵抗这种倾向,并提起外侧脚踝来实现。不要让重心在脚的外部或内部,引导你的身体更可能地集中在脚的底部。尽可能提起外侧脚踝,内侧脚踝也一样向上提起。当你提起脚踝时,也就提起了足弓。

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.

通过在两脚间轻轻地前后移动你的重心来实验,以便清楚地感觉重心均匀地分配在两脚的那个点。慎重地移动身体到正位和平衡在任何体式中都会有帮助,去感觉它是在正位和平衡当中。

 

布拉德的艾扬格瑜伽笔记:Tadasana(1)于伽的新浪微博

OM在每个体式,始终问自己:“我的这个部分在“山式”中吗?我的那个部分在“山式”中吗?

 

选自《布拉德的艾扬格瑜伽笔记》(于伽翻译)

 

 

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