Actions of the torso, hips, and pelvis

躯干、臀部和骨盆的运动 

As you take your torso to the side, strive for the feeling of moving from deep within your front groin and hip area like a hinge.   You want the "bowl" of your pelvis to tilt toward your front leg like a pitcher pouring water.   Trikonasana is not a side stretch, at least not in the Iyengar method.   You want to minimize pure lateral spine flexion in Trikonasana by bending from your hips, not the side of your body, though there will inevitably be some small amount of lateral spine flexion in a deep Trikonasana.   Lengthen your torso.   Try to lengthen the sides of your torso from your hips to your armpits an equal amount on each side.   It is easy to expand and lengthen the upper side of your body -- also work on the lower side, expanding and lengthening it as much as the upper side.   Let each rib separate from the one next to it as in pranayama, especially on your lower side.   Avoid the tendency to squeeze the lower side and overstretch the upper side.   Pay attention to the sensation of your skin on the upper side of your torso between your lower ribs and your hip.   If you have a strong feeling of stretch in the skin there, you probably have too much lateral flexion in your spine and torso.   Feel as though your torso is lifting straight out of your pelvis an equal amount on both sides.   Elongate your spine out of your pelvis, moving your tailbone and the crown of your head away from each other maximally.

当你的躯干向一侧屈时， 努力找到这种感觉，就像一个铰链一样从前侧腹股沟和臀部区域的深层开始移动。
你要把这个“碗”向前侧大腿方向倾斜，就像一个盛满水的水壶。三角式不是一侧伸展，最少不是在艾扬格的方法体系里。你希望尽量减少在三角式中单纯的侧面的脊柱弯曲，就要从髋部侧屈，而不是你身体的侧面侧屈，尽管在深的三角式中不可避免地会有少量的脊柱侧屈的现象。

As an aid to getting your torso straight and flat, take the area of your upper ribs near your axilla (armpit) down diagonally toward your front foot.   Contraction of the flank muscles of the upper side of your torso will help to keep it flat.   Also focus on length in the lower side of your body.   Keep your lower armpit chest open.   Take your lower kidney toward the floor and also toward your head.   Take your upper kidney into your body.   Try to make both your left and right side ribs feel exactly even when you are in the pose.

让你的躯干直和平坦的一个帮助方法是， 让你的上肋骨区域靠近腋窝（腋下），向你的前脚的方向对角向下。躯干上部的侧翼肌肉收缩将帮助你保持平坦。焦点也应该放在身体下部的拉长。让你的腋窝下胸部找开。让你的肾的下部向着地板的方向也向着头的方向。让你肾的上部进入你的身体。当你在这个体式时，试着让你左右两侧的肋骨感觉完全一致。

Soften and release your groins.   Do not hold any tension in them.   Deepen your front groin (hip crease) by pulling your front hip and groin back away from your front foot as much as possible.   Tuck your front buttock bone forward toward the front wall to help turn your pelvis more into the plane of your legs.   Tuck your tailbone under just as in Tadasana, moving it forward away from your lower spine.   If you are in Trikonasana to the left, the action you want is to take the left side of your sacrum forward (the lower side) as you take your inner right groin back.   Draw your upper (rear) hip backward toward the wall behind you which will help you draw your pelvis more into the plane of your legs.   As your front sitting bone is drawing forward and your rear sitting bone is drawing back, seek unity in this opposition.   Have the feeling of broadening the front of your pelvis.   This is an important action for Trikonasana.

软和放松你的腹股沟。 不要在它们之间保持任何张力。通过拉你前侧的髋部和腹肌沟来加深你前侧的腹股沟（髋的折痕），让它们尽可能远离前侧的脚。把你的前侧臀部向前面的墙卷起，以帮助骨盆更多地进入大腿的平面。向下卷尾骨就像山式一样，向前移动它离开你的脊柱的下部。如果你是在三角式的左侧，你要做的动作是把骶骨的左侧向前（下部），就像你把内侧的腹股沟拉回。向墙的方向把你的上面（后腿）的髋往回你身后，这帮助你把骨盆更多地拉进大腿的平面。就像你前侧的坐骨往前拉，后面的坐骨往回拉，在体式中寻找它们的统一。要有扩展你的骨盆前面的感觉。在三角式中这是一个重要action（动作）。

Your front buttock both pushes forward to the wall in front of you (one of the most essential actions of this pose) and also rotates in a circular way underneath toward your front leg.   Your rear buttock pulls back toward the wall behind you, while at the same time your inner rear thigh and groin also pulls back from underneath -- these two subtle dual actions in the buttocks help bring light to the inner thigh area which is a particularly dark area of the body where we tend not to extend our intelligence.

你前面的臀部都要向你身体前面的墙的方向推（这个体式中最必不可少的的动作之一），也要向前腿的方向用圆弧运动的方法向下旋转。你后侧的臀部向身体后面的墙拉回，同时你后大腿的内侧和腹股沟从下拉回——这两个微妙的臀部双重行动给内侧大腿区域带来轻盈，这个区域是身体特别黑暗的区域，那里我们倾向于没有扩大我们的智慧。

It is not necessary to try to have your hips on top of one another as is done in Ardha Chandrasana.   That position is not anatomically possible in Trikonasana.

尝试让你的髋部在另一侧之上，就像是在Ardha Chandrasana（半月式）中的做法，是没有必要的。在三角式中，做成半月式那样解剖学上是不可能的。

There is a tendency in this pose, especially for beginners, to have the weight shifted inward inside of the front leg due to the natural fear of falling backward.   Resist this tendency by keeping your torso turned completely to the side and in the same plane as your legs.   Though your upper side ribs should be directly over your lower side ribs and your shoulders perpendicular to the floor, you will need to have the feeling of drawing your underside ribs forward and your upper side ribs backward and pulling your upper shoulder back.   Have a feeling of turning rearward with your upper body as if to reach back to place your back onto an imaginary wall just behind you.   Have the sensation of leaning back very slightly with your torso, though that is more of a sensation than a true action.   Rotate your torso upward toward the ceiling.   One way of thinking about this pose is to rotate your rear thigh, your pelvis, your abdomen, and your chest, all upward toward the ceiling as a unit.   Try to rotate even your navel upward toward the ceiling just as you do your face.

在这个体式中有一种倾向，特别是初学者， 把重量转移到前腿的内部，这是由于自然下降的恐惧。通过保持你的躯干完全转向侧边伸展并和你的腿在一平面来抵抗这种倾向。尽管你上侧的肋骨应该正对你下侧的肋骨，你的肩膀与地板垂直，你应该有这种感觉，就是拉你下侧肋骨往前，上侧的肋骨往后。拉你的上肩往回。有用你身体的上侧往回转的感觉，就像让你的背回到你身后的假想的墙。要有用你的躯干轻轻地向后仰的感觉，尽管这更多是一种感觉而不是一个真实的行动。向天花板的方向向上转动你的躯干。想像这个体式的一个方法是，转动你的后大腿、骨盆、腹部和胸部，作为一个单元完全向天花板的方向。甚至试着转动肚脐向上往天花板的方向，就像你的头一样。

Have a feeling of arching your back slightly in the pose.   Have the skin of your back moving toward your pelvis, while the skin of your front torso moves away from your pelvis toward your head.   Stretch your front torso skin toward your chin.   Even as you tuck your pubic bone forward, draw your sternum away from your pubic bone to lengthen the front of your torso.   As in all poses, your sternum should have an uplifting feeling to open the front of your torso and your shoulder blades should be drawn into and down your back to assist with this opening.   Press the skin of your back in toward your sternum.   Broaden your chest and collar bones apart.   "Circularize your armpit chest" as previously discussed in the Tadasana section.   As you inhale, expand and lift your chest.   As you exhale turn your whole torso more toward the ceiling.

在这个体式中要有轻微拱起背部的感觉。让背部的皮肤向骨盆的方向转，躯干前面的皮肤同时向头的方向转。伸展你前侧躯干的皮肤向下巴的方向。就像是把你的耻骨向前突出，从你的耻骨处拉起胸骨以拉长你的躯干的前侧。就像在所有的体式中，你的胸骨应该有上提的感觉以打开躯干的前侧，你的肩胛骨应该下沉进入背部以帮助这种扩张。压肩胛骨向里向胸骨的方向。伸展胸部和锁骨向两边。“腋下胸部传递”在前面的山式中讨论过。随着吸气，伸展并提起胸部。随着呼气让你的整个躯干更多地向天花板的方向。

One way to practice the coordination of your leg and torso actions in Trikonasana is to press your rear heel into a wall with your front foot pointing straight away from the wall.   As you come into the pose and extend your lower side ribs, move your outer front thigh back toward the wall and your front femur deeply into its socket -- that is take the bone straight into the socket.   Press both of your legs back toward the wall and lengthen everything from your waist up to the crown of your head away from the wall.   Another way to use the wall to help you get the feeling for the front femur moving deeply into its socket, is to place that front foot higher than your rear foot, for instance on a block or a quarter-round up against the wall, and then come into the pose, paying particular attention to the sensation this creates in your front hip.

在三角式中练习你的腿和躯干互相协调的动作的一个方法是， 通过你的前腿笔直指向墙壁并远离墙来把你的后脚根压向墙。当你进入这个体式时，伸展下侧肋骨，移动前侧大腿向外朝向墙的方向，让前面的股骨进入它的髋臼——这样让股骨直接进入髋臼。施力于两腿背对着墙，并拉长腰两侧的任何部位向上到头顶远离墙。另一个用墙让你感觉股骨进入它的髋臼的方法是，把你的前脚放的比后脚要高，例如在一块砖上或者四分之一圆形物靠着墙，然后进入这个体式，特别地注意在你的前髋部创造的感觉。

Actions of the hands, arms, and shoulders

手、手臂和肩膀的动作 

When moving into the pose keep your arms and elbows firm.

池移动进入这个体式时保持手臂和肘部的牢固。 

Broaden and separate your shoulders away from each other.   Broaden your collar bones and move your shoulders back toward the wall behind you.   Separate your arms apart maximally to help open and broaden your chest.   Use your upper arm in particular to help lift and open your chest.   Extend through the thumb of your lower hand and the little finger of your upper hand.   Draw your triceps muscles in toward your armpits, especially the lower one, but as your muscles are drawing in, keep feeling your bones extending outward.   Charging outward through your arms lightens the feeling of your torso.   Your upper hand does not have a floor or a prop to hold onto so your upper hand has to be charged doubly more than your bottom one.

伸展并把肩膀向两侧分离。 伸展你的锁骨并移动你的肩膀向你身后的墙。最大地分开你的手臂向两侧来帮打开和扩张胸部。特别要用你的上臂来帮助提起来打开胸部。通过你下面手的大母指和上肌的物小手指伸展。拉你的三头肌进入你的腋窝，特别是下面的，但当你的肌肉进入时，保持你的骨头向外伸展的感觉。通过你的手臂拉长躯干的感觉向外充电。你上面的手没有一个地板或者支撑物来支持，所以你上面的手必须比下面的手加倍充电。

All four of your limbs should be outwardly turning.   Turn the inner elbow crease of your lower arm to face the direction your front foot is pointing.   Rotate both of your biceps to face in the direction of your head.   The bottom shoulder tends to internally rotate as you revolve the chest upward so focus on turning it out to resist that tendency. Engage your inner shoulder blades and roll your shoulders back.   Hug your shoulder blades into your back body, and move your trapezius muscles down your back while you lengthen your neck away from your shoulders.

你所有的四肢应该是向外转。转内侧的肘关节使下面的手臂直接朝向你的前脚是个要点。旋转你两侧的二头肌直接向头的方向。当你旋转胸部向上时肩膀的底部倾向于向内旋转，所以焦点放在向外旋转并抵消这种倾向。你的内侧的肩胛骨参与并卷你的肩膀向后。紧抱你的肩胛骨进入你身体后侧，当你拉长你的颈部离开肩膀时，移动你的斜方肌向下进入背部。

Keep striving to align your arms, legs, and torso together in one vertical plane.   Everything should be directly over an imaginary line drawn between your two feet.   Draw your upper shoulder back (not just your upper arm) to help achieve this alignment.

继续努力让你的手臂、脚和躯干顺位。在一个垂直平面上。 两脚之间所有的都像是直接通过一个绘制的假想线。拉你上面的肩膀回来（不要仅是你的上臂）帮助获得顺位。

Lengthen and broaden both of your hands (note that you can do this while keeping your fingers lightly touching together).   Spread and elongate your fingers and open the skin at the base of your palm.   Then when you join your fingers, take care that the skin of your palm does not the base of your palmcontract.   Can you maintain the openness when you join your fingers?   The palm skin should move toward your fingers.

拉长并扩展你的双手（注意当你保持手指轻轻地相触时可以做这个动作）。伸展并延长你的手指并打开手掌的皮肤。然后当你加入你的手指，注意是手掌的皮肤而不是掌根。当你加入手时，能继续保持张开吗？手掌的皮肤应该向手指的方向移动。

If you use a block for your lower hand in Trikonasana, or for poses like Virasana where you sit on the block, you can use the "phone book" method to approach a lower height gradually.   Each day you tear off one page of the book and lessen the height.   You can take this literally or figuratively.

在三角式时如果你下面的手用一块砖，或者像英雄式你坐在砖上，你可以用“电话簿”的方式不断地获得低的位置。 每天你撕一页并降低高度。你可以逐步地或者象征性地这样做。

Actions of the head and face

头和脸的运动 

For your head, first look at the front wall with your face, then take your head back toward the wall behind you, and only then turn it upward to face the ceiling.   This sequence sets your neck much better.   So you take the top of your head back toward the wall behind you before turning it to look up (study the photo of Mr. Iyengar in Light on Yoga).

对于头，首先用你的脸看向墙，然后把你的头往回转，往向你身后的墙的方向转，但只把你的头转向天花板。这个次序对你的颈部比较好。所以在你转头向上看之前先要让你的头背对身后的墙（学习《瑜伽之光》中艾扬格的照片）。

Look toward your upper hand with your entire face, not just out of the corner of your eyes.   This action requires pulling your upper shoulder back.   Gaze at the thumb of your upper hand with your lower eye as much as the upper one.   Point your nose to the ceiling as long as it does not strain your neck.

用你整个脸看向上面的手，而不仅仅是眼角。 这个动作要求你拉你上面的肩膀回来。用你下面的眼凝视上面手的拇指比上面的眼多些。鼻子指向天花板只要它不紧张你的脖子。

As in all asanas, soften your face, tongue, eyes, and throat areas.   Relax your face.   Let your eyes relax back into their sockets.   Hold no tension at all there.

就像在所有的体式，柔软你的脸，舌头、眼睛和喉咙部分。 放松你的脸。让你的眼睛放松回到眼框。所有的部位都保持没有紧张。

 





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