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三角扭转侧伸展式/瑜伽姿势(中英文)

(2009-02-15 13:48:26)
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杂谈

    这个姿势着重于旋转和放松上背部及肩部。同时,作为站姿来加强腿部的力量。保持这个姿势的平衡稳定则需要脊柱两旁肌肉的帮助。如果后脚跟下压有困难或是使你不能保持姿势,抬起脚跟,但是始终保持后腿伸直活跃。  

                            三角扭转侧伸展式/瑜伽姿势(中英文)

    技巧详解:

    站立。两脚分开1.2米左右,右脚右转90度,左脚内转60度。向右脚方向转动左髋部,直到可以与右髋在同一平面。尽可能保持左脚跟在地板上,如果离地,就使脚保持在你可以保的持自然位置,但仍使脚跟朝地板方向用力。呼气,屈右膝到90度角,前倾骨盆和身体成大约45度,保持身体从头顶到尾骨处于展开伸直的状态。双手置于右大腿上。

    现在你已经准备好扭转了。在扭转时,保持左腿伸直,躯干转向右侧,从左下肋处开始,接着顺序转动左上肋部和肩部。接下来,把左手肘绕过身体放在右大腿靠近右膝关节处。右手心朝下置于右大腿中间。然后,呼气温和而深入,右手下压,左肘抵靠在右大腿上。使腰部和背部肌肉放松下来更好地深入扭转。

    下一次吸气时,拉长颈部后侧并微微后仰来中和上半身含胸的趋势。再次呼气时,转动左侧腋窝到右大腿外侧。在吸气时重复上面所说的微微后弯的中和动作。呼气,放松躯干并进一步转动向右。吸气,当你呼气时,再进一步将左腋窝靠在右大腿外侧。重复吸气展开,呼气扭转的动作。最后,左手置于右脚外的地面上,右手臂伸出大臂位于右耳上方。保持姿势1分钟,温和稳定地呼吸,然后另一侧重复。

Parivrtta Parsvakonasana

To come into Revolved Side Angle Pose, stand with your legs about four feet apart. Turn your right foot out 90 degrees and your left foot in 60 degrees. Bring your left hip forward (toward your right foot) until it's square with your right hip. (If you can, keep your left heel on the floor with the foot rotated in; if not, go ahead and let the heel come up, but continue reaching it toward the floor.) On an exhalation, bend your right knee to a right angle and tilt your pelvis and trunk forward about 45 degrees, keeping your body in a straight line from the crown of your head to your tailbone. Rest both hands on your right thigh for now.

Now you're ready to rotate. Throughout the twist, keep your left leg straight and its outer side rotating toward the ceiling. Turn your torso to the right, starting with your lower left ribs, then working up to your upper left ribs and shoulder. Next, reach your left elbow across your body and place it on the outside of your right thigh near your knee. Place your right hand, palm down, on the middle of your right thigh. Then, while exhaling softly but deeply, press your right hand down and pull your left elbow to the left against your right thigh. Allow your waist and back to relax and receive the movement as you twist your body farther to the right.

On your next inhalation, lengthen the back of your neck and bend back slightly to counteract the tendency of your upper trunk to slump. On your next exhalation, slide your left armpit closer to the outside of your right thigh. Keep it there as you inhale and repeat the backbending action. Exhaling again, soften and rotate your trunk to the right. Inhale once again and, as you exhale, slide your left armpit as close to your outer right thigh as it will go. Again backbend into alignment as you inhale, and twist deeper as you exhale. Finally, reach your left hand to the floor outside your right foot and reach your right arm diagonally over your right ear. Hold the pose for a minute, breathing softly, easily, and evenly, then repeat it on the other side.

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