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VAJRASANA雷电坐/瑜伽姿势

(2006-12-30 09:34:59)
分类: 瑜伽
 
 
                                VAJRASANA雷电坐
Posture姿势 Like Padmasana, this is also the Asana for meditation. One can sit comfortably for a prolonged period in this Asana.象莲花坐一样,这也是一个冥想坐姿,可以舒适地持续保持一段时间
Pre position准备姿势

Sitting Position.坐姿

VAJRASANA雷电坐/瑜伽姿势

Procedure步骤
  1. Fold the left leg in the knee and place the toe on the floor. 向后弯曲左腿,脚背着地
  2. Fold the right leg in the knee and place the toe on the floor and join the two toes. 向后弯曲右腿,脚背着地,两个大脚趾交叉
  3. Sit on the pit formed by the parted heels. 脚后跟打开,坐在脚后跟形成的凹坑
  4. Place the palms on the knees.              将双手掌放在膝盖上 VAJRASANA雷电坐/瑜伽姿势
Position姿势 It is important to keep the spine, the neck and the head, upright in one straight line in this Asana. Keep the sight fixed at the level of the height. Don't have any pressure on the hands. The whole weight of the body be set on the spine. Continue smooth breathing, when the final position is attained.练习此姿势很重要的是要保持脊柱、颈椎和头部的挺直,呈直线的,保持视线在一点,双手不要用力,身体的重量集中在脊柱,在最后姿势时保持平稳呼吸
Releasing放松
  1. Remove the palms from the knees and bring them to the sides.                         将双手掌放开在体侧 VAJRASANA雷电坐/瑜伽姿势
  2. Take out the left leg and straighten it.        放松左大腿,向前伸直
  3. Take out the right leg and straighten it.       放松右大腿,向前伸直
  4. Take the sitting position.                 返回坐姿 VAJRASANA雷电坐/瑜伽姿势
Duration持续时间 After a little practice, this Asana can be maintained for a long time. In the daily routine it should be kept for five minutes to experience good results. With more practice it can be kept for three hours.经过一段时间的练习后,这个姿势可以保持很长的时间。每天坚持练习分钟可以体验到很好的成效,更多练习后可以持续练习倒小时
Internal Effects好处

Along with the body, the mind also gets stabilized in this Asana. Hence, it is preferred for meditation in this Asana. Hence, it is preferred for meditation and concentration. This Asana is also found to be good for Pranayama(调息).此姿势可以使身体和意念稳定。因此,这个姿势也是冥想的首选姿势,帮助集中意念。这个姿势也对调息有好处

The special fold of the legs forms one Bandha (收束)in this Asana. Consequently the blood circulation in the waist - downward parts is controlled. For this reason this Asana is recommended after Shirshasana.此姿势弯曲双腿形成了收束,从而使腰部和下部的血液循环受到控制,由于这个原因,因此次姿势被推荐在头倒立后做

(个人补充:此姿势改变了盆腔和内脏器区的血液循环和神经脉冲,对整个消化系统有好处,如果在饭后做5分钟可以提高消化功能,作为饭后的姿势对消化不良者有好处,此姿势减少了流向外生殖器的血流,并按摩了生殖器的神经纤维,对过度血流的男子睾丸膨胀有好处,加强骨盆肌,可预防疝气有助与女性分娩,缓解胃病,如:消化性溃疡和胃酸过多)

Precaution预防 The people having stiff joints and whose movements have become difficult, should practice this Asana with a lot of care. Such persons should practice this Asana after getting the joints free and relaxed.身体关节僵硬者和运动起来有困难的,在练习这个姿势时要更加小心,这些人在感觉关节灵活和放松时再练习次姿势

Reference Book(参考书)
:- Yoga Pravesh

Author (作者):- Yogacharya Vishwas Mandlik

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