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[转载]布拉德的艾扬格瑜伽笔记:三角伸展式(转自于伽博客)

(2010-10-24 09:31:26)
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布拉德的艾扬格瑜伽笔记:三角伸展式
(于伽翻译)
Utthita Trikonasana
[转载]布拉德的艾扬格瑜伽笔记:Utthita <wbr><wbr>Trikonasana(上)
[转载]布拉德的艾扬格瑜伽笔记:Utthita <wbr><wbr>Trikonasana(上)
  点击图片或使用键盘← →翻页  

"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)。

 

 

布拉德的艾扬格瑜伽笔记:三角伸展式(中)
(于伽翻译)

 点击图片或使用键盘← →翻页

Actions of the legs and feet

腿和脚的运动 

 

In Trikonasana, your weight should be evenly distributed between the inside edge of your front foot and the outside edge of your rear foot.   Have your weight exactly divided between your two feet.   As in all standing poses, both of your feet should bear equal weight on the front of the heel and the rear of the ball of the foot.   Use the entire weight of your back leg and hip to push into the outside of your back foot.   Pay attention to pressing the base of your front foot great toe down to the floor since there is a tendency to roll to the outside edge of the front foot.   You may turn your front foot outward very slightly if it is more comfortable.   Also, if you need to make a stance correction while in this pose (if you need to move a foot) always move the rear foot because it's harder to move the front one.   Sometimes turning your rear foot a little more inward than you usually do can assist you in maintaining balance in the pose if that is a problem.

在三角式中, 你的重量要均匀地分配在前脚内侧和后脚外侧之间。让你的重量准确地分配在两脚之间。在所有的站姿,双脚应该均匀地承担重量,重量在脚跟的前面和脚球的后面。使用你后腿的所有重量并上提拉进后脚的外侧。注意把前脚的大脚趾的底部压向地板,因为前脚的外侧有蜷缩的倾向。如果舒服的话,你可以把前脚轻轻地向外转。另外,如果在这个体式你需要站立调整的话(如果你需要移动一条腿),就移动后腿,因为前腿很难移动。有时比你平时转动后脚步向内多一点可以帮助你更好在这个体式上保持平衡,如果对你是个问题的话。

 

This is one of the three main asymmetric wide-legged standing poses in which the pelvis is rotated to the side to approximate the plane of the legs.   (The other two are Parsvakonasana and Virabhadrasana II).   In these poses, there is a tendency to allow the rear hip to fall inward and the rear thigh and knee to roll forward.   Resist this by a strong backward action in your rear hip, thigh, and knee in all these poses so that your entire back leg is rotating away from your front one, your rear knee rotating upward toward the ceiling.   Take your rear thigh skin and bone (femur) deeply into the back of your leg, so your rear groin moves away from your front one.   Keep your rear hip, inner thigh, and knee drawing strongly back throughout the pose.   Don't let the outer edge of your back foot come off the floor.   Press it down strongly.   Establish and maintain the Tadasana of your rear leg.   While you are pressing the outer edge of your rear foot down, still have the feeling of drawing up on your rear outer ankle.

这是一个三个主要不对称的腿分开的站姿体式之一, 骨盆向一侧转动,接近腿的平面。(另外两个是侧角伸展式和战士二式)。在这些体式中,都会有后髋向里沉而后大腿和膝盖向外蜷缩的倾向。在所有的这些体式中都要通过加强臀部、大腿、膝盖强烈向内的动作来抵抗这种倾向。这样你的整个后腿就旋转远离你的前腿,你的膝盖后部向天花板旋转向上。让后大腿的皮肤和股骨深深地进入腿的后面,这样后侧的腹股沟远离前侧的腹股沟。这个体式从头到尾都要保持你的后方臀部,大腿内侧及膝盖强烈拉回。不要让你的后脚外侧离开地板。强有力地压下去。建立并保持你后腿的山式。当你压后脚的外侧向下时,始终有上提外侧脚踝的感觉。

The most important 3 actions of the rear leg in Trikonasana (as well as in Parsvakonasana and Virabhadrasana II) are (1) the inner ankle moves toward outer ankle and presses the outer edge of the foot down, (2) the thigh rotates outward and upward, and (3) the inner thigh hits outward towards the outer thigh, lifting it away from the floor.   All three of these actions participate in pressing the rear foot down flat on the mat.

三角式(在侧角伸展式和战士二式也一样)后中后腿的三个重要动作是(1)内侧脚踝向外侧脚踝转动并把脚外侧压向地板;(2)大腿向外转动并上提;(3)内侧大腿向外侧大腿方向转动,上提远离地板。所有这三个动作参与把左脚向下地板展平。

 

Remember the tendency for the front thigh to rotate inward if it is relaxed.   Counteract this tendency with a strong contraction of your front buttock and external hip rotators to externally rotate your front thigh so that you center your thigh, knee, and shin directly in line with the center of your front foot (not your great toe).   Even though you are turning your front leg outward, keep your weight even across the sole of your front foot -- don't let your foot be rolling outward on its edge.   Don't let the outer ankle of your front foot fall down.   Lift it upward toward your front hip and cut it inward toward your inner ankle.   As you stay firm, pressing your front inner foot down, lengthen and pull up along the long diagonal from your front big toe all the way up into your outer front hip.   This action helps the outer rotation of your front thigh.

记住如果前侧大腿是松懈的,就会的前大腿向内旋转的倾向。通过强有力地收缩前腿的臀部和外侧髋部来向外侧转动你的前腿来抵消这种倾向,这样你的大腿、膝盖和小腿正对着你的前脚(不是大腿趾)。即使你转前腿向外,保持你的重量穿过你前脚的脚底——不要让你的脚外侧离开。不要让前脚的外侧的脚踝下沉。把踝关节外侧向前侧髋部提起并向内侧脚踝方向缩短。当你站得稳定,你前腿内侧往下压,伸展并沿着从你前脚的大脚趾到你外侧的髋部的这条长的对角线。这个动作帮助前大腿的外旋。

 

As a result of doing the essential actions of the previous paragraph, more subtly, you may find that your intelligence is only in the outer side of your front leg -- you have to bring that intelligence in to touch your inner front leg.   You want to lengthen your inner front leg.   Feel as though you touch your inner front thigh with your outer thigh and lift your inner thigh up.   This will be clearer after reading about the actions of the hips and pelvis below.

由于做了前段的必要活动的结果,很敏锐地,你会发现你的智慧也仅在你前腿的外侧——你不得不带着这种智慧到前腿的内侧。你需要拉长你长腿的内侧。感觉好像你通过大腿外侧去接触大腿内前并提起大腿内侧。读了下面关于髋部和和骨盆的运动这将会更加清楚。

 

You should be turning both knees and thighs outward away from each other to feel as though you are opening from your pelvis outward through your legs.   Broadening your pelvis as wide as possible will help this action and this action will help you broaden your pelvis.

你应该转动两个膝盖和大腿向外远离彼此,就像你正在通过你的腿打开你的骨盆。 尽可能地张开骨盆将帮助这个动作,这个动作帮你扩张你的骨盆。

 

As in all standing poses, it is especially important to engage your leg muscles strongly to your bones, hugging in from all sides.   Tighten the skin and muscles (quadriceps) of both your thighs to lift your kneecaps toward your groins.   You may find that you have to keep "recharging" this action, pulling up your kneecaps each time they fall.   Especially drawing the skin of your forward thigh strongly up into your hip on that side will assist you in getting a good flexion of your torso forward at that groin.

就像在所有站姿, 腿部肌肉强烈包裹骨骼,这种拥抱来自四面八方是特别重要的。收紧两大腿的皮肤和肌肉(四头肌),上提膝盖向腹股沟的方向。你会发现你不得不保持“不断充电”给这个动作,每次它们下落后上提膝盖。特别拉大腿前侧皮肤进入你的髋部,将帮助你躯干向那侧腹沟的方向得到一个好的屈曲。

 

In addition to lifting your kneecaps, draw them into your knees strongly.   Have the feeling of drawing the skin of your thighs into your quadriceps, into your thighbones, and all the way into the backs of your legs strongly on both sides.   Allow this action to broaden the backs of your legs.   Spread the skin at the back of your knees.   This pose should stretch your front hamstring muscles strongly.   If you can't feel every part of your legs in the standing poses, you're not engaging your muscles enough.   Extend consciousness into every inch of the pose so that you have awareness there.   Even though you are drawing your thighs into the backs of your legs strongly, tuck your sacrum underneath.   This is a common theme in the standing poses beginning with Tadasana.

此外,上提你的膝盖,强烈地拉它们进入膝关节。有拉大腿的皮肤进入股四头肌的感觉,进入你的大腿骨,也同样进入你的腿后侧。 允许这个动作去伸展腿后侧。伸展膝关节后侧的皮肤,这个体式应该强烈地伸展你你前面腿筋肌肉。如果你在这个站姿不能感觉你腿和每一部分,你也没有让你的肌肉足够参与。延伸意识到这个体式的每一部分,以便你在那里有觉知。即使强烈地拉你的大腿进入你腿后侧,也要向下塞骶骨。这是从山式开始的站姿的一个共同的主题。

 

Don't "hang out" in your front leg, just resting on it.   Lift your entire leg up into your hip socket.   As in almost all standing poses, lift the skin on the backs of your thighs and hamstrings toward your buttocks.   Raise the inside and outside of your knees equally.   Although all of your leg muscles are drawing in and upward, have the feeling of lengthening and extending your bones outward.   This applies to your arms as well.

不要把你的前腿“悬”起,仅仅是支撑它。提升你的整个腿向上进入你的臀窩。就像在所有的站姿,向臀部的方向提拉大腿后侧和膕绳肌。膝关节内侧外侧同样向上提起。尽管
你腿部所有肌肉都是向内和向上拉,但要有骨头向外拉长和伸展的感觉。这个也适应于你的手臂。

 

You should take care not to hyperextend your knees in Trikonasana, just as in Tadasana and Uttanasana.   Learn to straighten your knees with full extension of your legs but without hyperextension.   Maintain some weight toward the ball of your front foot and use your front thigh to pull your thighbone upward out of your front knee, allowing your front shin some slight forward movement.   As in Tadasana, your calves should be engaging into your shins, pressing forward not bowing back.   In these straight-legged poses, though your knees are straight, you will bend them slightly in your mind.   Take your upper thighbones (femurs) back, but resist this action with the heads of your shins (tibias) moving slightly forward.   Don't push your knee itself back, even though you are drawing your kneecap inward.   This is "Uttanasana legs" or "Trikonasana legs."   One way to get a feeling for the non-hyper-extending knee is to place a block under the top of your front calf so that area of your leg does not tend to sag.

你应该注意在三角式中不要膝关节超伸, 就像是在山式和站立体前屈一样。学习通过完全伸展你的大腿来伸展你的膝关节,但不超伸。保持一定的重量在你的前脚球,用你的前大腿拉股骨向上离开前面的膝关节,让你的前侧胫骨轻微的向前运动一些。就像是在山式,你的小腿肌肉也要参与到胫骨中,向前压,不要往回弓。在这些腿伸直的体式,即使膝关节伸展,在心里你也要轻微地弯曲它们。把你上面大腿的骨头(股骨)往回,但要通过你的胫骨头(胫骨)轻微地向前移动来抵抗。不要推你的膝关节自己回来,即使你正在拉你的膝盖向内。这是“站立体前屈的腿”或者“三角式的腿”。得到让膝关节非超延长的感觉的一种方法是放一块砖在你前侧小腿上端之下,这样你的腿部不容易下垂。

布拉德的艾扬格瑜伽笔记:三角伸展式(下)
(于伽翻译)

 

 点击图片或使用键盘← →翻页

 

 

 

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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