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[转载]介绍一个既有拉伸延展又帮助睡眠的体势

(2011-02-07 21:26:15)
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可以帮助睡眠

 

 

   Padangusthasana,英文Big Toe Pose,中文直译非常不好听,问了专业老师,可称为“头碰膝平衡式”。这个体[转载]介绍一个既有拉伸延展又帮助睡眠的体势式在Astanga(阿斯汤加瑜伽)中是练完拜日式之后的第二个体式,可以想见它是多么重要,有益的一个动作。

 

  头碰膝平衡式,是一个前伸体式,因此与其他许多前弯体式一样,有几个关键必须注意:腿伸直收紧,锁住双膝,重心不能只放在脚后跟,而是要均衡放在两只脚掌上。上半身一定要伸展伸直,当然还有相当重要的一点就是:一定一定要配合呼吸。

 

  今天正好在Yoga Journal上看到了关于Big Toe Pose的详解,将其翻译如下以供爱瑜伽人士参考:

 

   1)Stand upright with your inner feet parallel and about six inches apart. Contract your front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one unit.

     双腿分开与肩同宽,两脚掌平行立直。收紧大腿前侧肌肉,锁住双膝。保持双腿笔直,呼气,从髋部开拍折叠,将头及上半身前屈下弯。

 

   2)Slide the index and middle fingers of each hand between the big toes and the second toes. Then curl those fingers under and grip the big toes firmly, wrapping the thumbs around the other two fingers to secure the wrap. Press your toes down against your fingers. (If you can't reach your toes without overly rounding your back, pass a strap under the ball of each foot and hold the straps.)

    将食指和中指放在大脚趾和第二脚踏中间,然后弯曲食指和中指,紧扣大脚趾,手指和脚趾产生相互提拉按压的力。(若手指无法抓住大脚趾,请使用伸展带)

 

    3)With an inhalation, lift your torso as if you were going to stand up again, straightening your elbows. Lengthen your front torso, and on the next exhale, lift your sitting bones. Depending on your flexibility, your lower back will hollow to a greater or lesser degree. As you do this, release your hamstrings and hollow your lower belly (below your navel) as well, lightly lifting it toward the back of your pelvis.

     吸气,抬起上半身就好象要站起来一样,伸直手肘。尽可能拉长上半身,呼气时,提升坐骨。下背部与臗部的折角取决于你身体的柔韧度。做此体势时,放松腿窝和下腹,轻柔地将它贴向骨盆处。

 

 

   4)Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck. Keep your forehead relaxed.

     尽可能高地将胸腔提高,但注意别将头抬太高否则会引起后颈产生过多的压力,放松前额即可。

 

   5)For the next few inhalations, lift your torso strongly as you continue to actively contract your front thighs; on each successive exhalation, strongly lift your sitting bones as you consciously relax your hamstrings. As you do this, deepen the hollow in your lower back.

     在接下来的呼吸中,尽力收紧大腿肌肉,拉升上半身,在每个深长的呼气后,用力拉伸坐骨同时有意识地放松腿窝,尽可能地将后背延展向下。

 

   6)Finally exhale, bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend.

      最后一个呼气时,将手肘向两边打开,向上提拉大脚趾,拉长上半身,向下弯曲。

 

    7)If you have very long hamstrings, you can draw your forehead toward your shins. But if your hamstrings are short, it's better to focus on keeping the front torso long. Hunching into a forward bend isn't safe for your lower back and does nothing to lengthen your hamstrings.

     若两腿伸直,上半身足够延展,前额能够触碰到小腿胫骨。如果不能的话,可将注意力放在拉伸上半身上。拱起上背部去触碰膝盖并不安全而且达不到效果。

 

    8)Hold the final position for one minute. Then release your toes, bring your hands to your hips, and re-lengthen your front torso. With an inhale, swing your torso and head as a single unit back to upright.

     在最后一个姿势上保持一分钟。然后放松大脚趾,将手放在臀部,再一次拉伸上半身。缓缓立直头部和上半身。

 

 

                                                                  -体式文字摘自“Yoga Journal"

                                                                             -梵菩瑜伽翻译

                                                                             -转载请说明出处

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