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布拉德的艾扬格瑜伽笔记:Utthita Trikonasana(上)

(2010-01-10 11:02:51)
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分类: 于伽译丛:瑜伽翻译
布拉德的艾扬格瑜伽笔记:三角伸展式
(于伽翻译)
Utthita Trikonasana
布拉德的艾扬格瑜伽笔记:Utthita <wbr>Trikonasana(上)
布拉德的艾扬格瑜伽笔记:Utthita <wbr>Trikonasana(上)
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"Crooked body, crooked mind."   -- B.K.S. Iyengar

弯曲的身体,柔软的内心。——艾扬格

 

Preparing for Trikonasana

三角式的准备

 

From Tadasana, you jump your feet apart and take your arms out to the sides into Utthita Hasta Padasana (the "starfish" posture).   The distance you take between your feet will be a matter of experience.   If your feet are too far apart, the energy of the outside of your legs escapes.   If they are too close, the energy if your inner legs is lost.   If your stance is too wide, you can't engage your quadriceps muscles well.   If your stance is too narrow, you will have decreased mobility in your hips and spine.   You will learn to judge a good distance based on how much leverage you feel in your legs.

从山式,你跳开并把手臂向两侧打开进入Utthita Hasta Padasana (“海星”姿势)。  脚的距离是一个经验的问题。如果你的脚太开,脚外侧的能量会流失。如果太窄,你腿内侧的能量会消失。如果你站立的姿势太宽,就不能很好地加强股四头肌的肌肉。如果你站立的姿势太窄,就会减少髋部和脊柱的流动。你要学习根据你感觉两脚之间多少的杠杆作用来判断一个好的距离。

 

When you are jumping into and out of the standing poses, first bend your knees before you jump.   Make sure you are jumping on an inhalation.   Also try to focus on making your jumping action come from the back of your body.   This requires a real traveling of your intelligence to the back body.   Much of the time, in fact most of the time, our expression_r_r_r_r_r_r_r_r_r_r_r_rs are from the front of our body.   That is where most of our intelligence is and that is where we move from.   When you talk to people, when you're expressing yourself, it is more from the front.   The front you can see and adjust with your eyes but the back you can't see to adjust.   Often we neglect the back sides of our bodies completely.   It is only in yoga that the back of the body is considered just as important as the front, almost as the main body.   When you jump in the standing poses, try to feel as if you are jumping from the back of your body, though this is a more subtle consciousness.

当你跳着进入或者从站姿跳回,首先要屈膝。确保吸气时跳。同时把注意力放在你的背部当你跳跃时。这需要你的智慧,真正的旅行到背部。大多数时候,事实上在大多数时候,你们的表达来自身体的前面。那是我们智慧的来源,也是我们忽略的。当你对人说话时,但你自言自语时,大都是从前面。前面你可以看到并用眼睛交流但后侧不行。我们经常完全了忽视身体后侧。只有在瑜伽里身体后侧也和前侧一样被关注,几乎为主体。当你跳到站姿时,试着去感觉就像是从身体后部跳一样,虽然这仅是一个更微妙的意识。

 

In Utthita Hasta Padasana, pause for a moment and re-examine what has taken place in your body.   Our tendency even after spending some time in Tadasana before jumping the feet apart is to forget the actions of Tadasana in the change.   Even after jumping your feet apart, seek Tadasana in each body part.   Is one hip now higher than the other?   Level your hips.   Is one foot more turned outward than the other?   Try to maintain Tadasana even during the transitions between asanas.   In Utthita Hasta Padasana, squeeze your outer legs strongly inward and lift your inner legs upward toward your pelvis and outward.   Lift your kneecaps and thighs.   Tuck your tailbone underneath just as in Tadasana.   Lengthen and broaden the soles of your feet and spread your toes.   Draw up your inner and outer ankles evenly.   Seek Tadasana in your torso.   Lengthen from the center of your chest out through your thumbs fully.   Lift the skin of your anterior chest upward and over your shoulders and down your back like a waterfall.   This is one of many ways of visualizing the "circularizing of the armpit chest," and lifting of the chest.   Do these actions every time you come into this transitional posture.

在Utthita Hasta Padasana海星式, 暂停一会儿并再检查在你的身体上发生了什么。即使跳开之前花了一些时间在山式,但我们的倾向是在改变中忘记了山式的动作。即使开脚跳开之后,也要查看山式在你身体的每一部分。一侧髋是不是比另一侧高?水平你的髂部。一只脚是否比另一支向外转多了。即使在体式之间过渡时也试着保持山式。在海星式,强烈地挤你的大腿外侧向内,并提起腿内侧向你的骨盆方向向上和向外。提起你的膝盖和大腿。尾骨塞进就像是在山式。延长和扩展你的脚底和脚趾伸展。均匀地提起内侧和外侧足弓。检查山式在你的躯干。通过你的大拇指从胸部中心向外拉长。提起胸部前面的皮肤向上到肩膀,就像瀑布一样到背后。这是很多种显而易见的方法之一“腋下胸部传递”并提起胸部。每一次进入体式转换时做这个动作。

 

In Utthita Hasta Padasana, and other standing poses, when you are holding your arms out to your sides for long periods of time, make sure you engage your triceps upward into your humerus bones so you are lifting from underneath your arms rather than pulling upward so much with your deltoid muscles.   Your trapezius muscles should be descending.   This will increase your stamina and allow you to hold your arms up longer.   You should press your elbows downward to help open your chest.   If your palms are closed and not stretched your chest drops.   If you extend through your thumbs a bit, you will feel the front of your chest open.   Your little finger is connected with the back of your chest, your middle finger with your middle chest, and your thumb with the frontal/armpit side of your chest.

在海星式和其它站姿,当你举起手臂向外长时间时,确保你的三头肌进入肱骨,这样用你的三角肌从水平面提起胳膊比向上拉多些。 你的斜方肌必须下沉。这会增加你的耐力并让你保持手臂向上时间长。你应该施力让你的肘关节向下,以协助打开你的胸部。如果你的手掌关闭而不是伸展的,你的胸部下降。如果你从大母指伸展一点,你就会感觉前胸的开阔。你的小指是连着后胸,你有中指连着胸的中部,你的母指连着胸部的前侧。

 

Next, you turn your feet to the side into the transitional posture called  Parsva Hasta Padasana.  When you turn your front foot outward ninety degrees to the side, do not turn just your foot and lower leg to the side; turn your entire leg to the side from deep in your Parsva Hasta Padasana.   hip as a whole "Tadasana" unit.   (The same guideline applies when turning your rear foot and leg slightly inward.)   See that you turn your front leg so that the skin of your thigh is completely turning to the side to face your foot.   Keep the center of your front heel aligned with your ipsilateral sitting bone.

接下来, 你转动脚进入叫做Parsva Hasta Padasana的过渡体式。当你转前面的脚向外九十度时,只转脚不要转脚的下面向外。在你的Parsva Hasta Padasana中从深处转你的整个腿向侧边。髋部就像是“山式”的一个单元。(同样的指导也适合当转后面的腿轻轻地向内。)查看一下你的前腿,大腿的皮肤是完全转向你面对脚的方向。保持前腿跟的中心正对着你同一侧的坐骨。

 

The second toe of your front foot should point ninety degrees to the side.   If you have any knee problem, when that knee is your front knee in this pose, you can turn your front foot outward more so your knee can also turn out.   Eventually, you want your feet alignment to be so that a line drawn back from your front heel intersects the middle of the arch of your rear foot.   In the early stages of working on this asana, it is OK to have your heels aligned on the same line which will help in maintaining balance and keeping the inner ball of your front foot pressing down on the floor strongly.   Also note that in all of the standing poses in general, individuals with wide hips may need to have heel to heel alignment rather than classical heel to arch alignment.   For pregnant women more space is required and the stance needs to be wider also.   As in Tadasana, lengthen and broaden the soles of both feet.   Spread all of your toes wide and lengthen them, but do not grip the floor with them.

前腿的第二个脚趾应该转向九十度的方向。 如果你有任何膝关节问题,在这个体式中当问题膝关节是前面的关节时,你可以转达前腿多些以便于膝盖也多转些。最后,你要你的脚正位,这样从前面的脚跟贯穿后脚的足弓呈一直线。在做这个体式的初级阶段,保持你们脚跟在一条线上就行,这样能帮助保持平衡,并保持内侧脚球更有力地压向地板。也要注意,在所有的站姿里,通常臀部较宽的人可能需要脚跟与脚跟调整对位,,而不是传统的脚跟与足弓对齐。怀孕的女人需要更多的空间,站立的姿势也需要更宽。就像在山式,延长和扩展你双脚的脚底。伸展所有的脚趾更宽更长,但不要有它们抓地板。

 

Now that you are in Parsva Hasta Padasana, a whole new set of problems faces you that you must overcome to seek Tadasana.   Notice that your front-leg knee (the one turned out ninety degrees) now tends to sag inward, the result of it's thigh sagging inward.   Put a lot of effort into turning your front thigh outward strongly by drawing your inner knee toward your outer thigh.   Notice that you almost can't do this action enough.   Even with a lot of effort, it is difficult for many of us to turn the knee and especially the upper thigh to get it absolutely ninety degrees to the side to face the direction of the foot.   Try to keep turning it outward until it appears perfect to you.   Since you are turning this thigh and knee outward so much, you will need to cut your outer ankle inward toward your inner ankle to stay on the inner side of your front foot since you will have the tendency to roll onto the outer edge.   Move your front outer thigh inward so your body weight is more on the inner edge of your front foot.   Don't fall onto the outer edge of your front foot.   Bring your outer calf and your outer thigh inwards toward your midline to help you stay in the inner edge of your front foot.   You should feel that you adjust your whole front leg by the bones of your leg to come to the inner edge of your front foot.   It should not go leaning out -- come onto your inner heel.   As for your rear foot, the outer edge of your foot presses down to the mat.   Don't come onto the inner edge of your rear foot.

现在你就在Parsva Hasta Padasana式了, 一个全新问题面对着你,你必须克服并寻求Tadasana。注意你前脚(转九十度的那条腿)的膝盖现在倾向于下垂,它是大腿下垂向内的结果。通过向你的外侧大腿拉内侧膝盖来努一点力,强有力地向外转前侧的大腿。注意你几乎不用努力做这个动作。甚至用一点努力,对于我们大多数人转膝盖,尤其是让大腿绝对90度转向脚的方向。尽量保持向外转,直到它出现完美的你。既然你把大腿和膝盖向外这么多,你就会不得不减少对你外侧脚踝向内侧脚踝转,并留在你的前脚内侧,因为你的脚有滚动到外缘倾向。

Also in Parsva Hasta Padasana, the turning of your feet and legs (and the work you are doing in your front leg) has now created a tendency for your pelvis to tilt toward your front leg.   Even in this transitional posture, seek Tadasana in your pelvis and torso.   Level your pelvis from side to side.   Continue to raise your side ribs up and lift your chest.   You will find you need to twist your torso back away from your front foot to keep your torso squared to the front wall.   A more coarse or beginning type of action is to twist from your shoulders back away from your front foot.   A more intermediate action is to twist from your floating ribs back and your front knee outward.   The more advanced twisting action is to try to take your rear side abdominal muscles (and your navel area) back and your upper front thigh outwards.   That is to say, turn from your abdomen until your torso is facing square forward as close as you can achieve.   Don't proceed into Trikonasana until you have established these actions.

也是在Parsva Hasta Padasana式,转动的脚和腿(你前腿正在做的动作)制造了一种倾向,就是骨盆向前腿倾斜。即使在这个过渡体式中,在你的骨盆和躯干检查山式的要求。从一边到另一边骨盆水平。继续升起侧边的肋骨向上并提起胸部。你会发现你需要从你的前脚从回扭转你的躯干,正方形保持你的躯干呈正方形面向前面的墙。更粗的或者更初级的动作是从你的肩膀扭回来,离开你的前腿。中等程度的动作是从浮肋处扭转,前面的膝盖向外旋转。更高级的扭转动作是试着从你的下腹部肌肉(和你的肚脐区域)开始。这就是说,从你的下腹部开始扭转直到躯干,尽你可能做到的以正方形面对前面。在你还没有做好这些动作前,不要继续进行三角式。

 

When you are ready to lower your torso into Trikonasana, create an anchor in the outer edge of your rear foot before you move into the pose and keep it there as you take the pose.   As with any standing pose, exhale as you go down; (inhale as you come up).

当你准备侧屈躯干进入三角式时, 在你的后脚外缘建立起支撑,在做体式时也要保持这种支撑。就像所有站姿,呼气下沉(吸气上升)。

 

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