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[转载]Uttita Trikonasana:Extended Triangle Pose/三角式

(2010-11-03 14:16:59)
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分类: LilyYoga瑜伽

Uttita TrikonasanaExtended Triangle Pose

三角式

 

Trikonasana creates a series of triangles with the body. These actions result in a powerful stretch of the front leg hamstrings with a secondary stretch of the back leg hamstrings and gastroc-soleus muscles. It also stretches the upper side abdominal and back muscles.

三角式用身体创造了一系列三角形。这些动作对腘旁肌前侧形成了有力的伸展,同时伸展腘旁肌后侧和腓肠肌/比目鱼肌。它同时伸展了腹部和背部上侧的肌肉。

 

The upper side shoulder and upper arms have “open chain” movement, creating proprioceptive awareness of the arm in space. The lower side hand is fixed on the floor or leg, giving leverage to open the chest.

肩膀上侧和上臂展开,创造手臂空间上的本体感受。下面的手压在地板上或者腿上,施加力量使胸廓展开。

 

Synergizing/Activating

Pelvis and Legs

骨盆和腿

 

1.       The front and back leg quadriceps contract, extending the knees and stretching the lower region of the hamstrings.

股四头肌前侧和后侧收缩,伸直膝盖、伸展腘旁肌下部。

 

2.       The front leg psoas flexes the hip and tilts the pelvis forward. This tilts the ischial tuberosity back, stretching the upper part of the front leg hamstrings.

前腿一侧的腰肌使臀部屈曲,使骨盆正朝前方。坐骨结节向后,伸展前腿腘旁肌上部。

 

3.       The back leg gluteus maximus extends the hip.

后腿的臀大肌使髋部伸展。

 

4.       The tibialis anterior of the back leg dorsiflexes the ankle, drawing it towards the shin.

后腿的胫骨前使脚踝关节背曲,把它向胫骨的方向提。

 

5.       The peroneus longus and brevis on the outside of the front shin activate, pressing the ball of the foot into the floor.

处于胫骨外侧的腓骨长肌和腓骨短肌活跃,下压脚趾尖向地板的方向。

[转载]Uttita <wbr>Trikonasana:Extended <wbr>Triangle <wbr>Pose/三角式

 

Trunk

躯干

1.       The erector spinae, running along the length of the spine are active, with the upper side turning the trunk slightly upwards.

贯穿脊柱的竖脊肌活跃,束脊肌上侧将躯干轻微向上转。

 

2.       Muscles on the lower side of the abdomen, the obliques, activate to turn the torso upward. This action lengthens the obliques on the upper side of the trunk.

下侧的腹斜肌(腹部下侧肌肉)活跃,将躯干向上转。这个动作使躯干上侧的腹斜肌伸长。

[转载]Uttita <wbr>Trikonasana:Extended <wbr>Triangle <wbr>Pose/三角式

 

Shoulders and Arms

肩膀和手臂

 

1.       The rhomboids retract the scapulae, drawing them towards the midline and opening the chest.

菱形肌收缩肩骨,使其向中线的方向靠拢,从而打开胸廓。

 

2.       The middle portions of the deltoids abduct the shoulders, drawing them away from the trunk.

三角肌中部使肩膀外展,将肩膀向远离躯干的方向拉。

 

3.       The lower third of the trapezius activates to draw the shoulders away from the neck.

下面三分之一的斜方肌运作,使肩膀向下沉远离耳朵。

 

4.       The triceps extend the elbows, straightening the arms.

肱三头肌使手肘伸展,伸直手臂。

 

Inset: combining activation of the front leg psoas and the back leg gluteus maximus. This action creates a wringing effect across the pelvis, stabilizing the pose.

插图:前腿的腰肌和后腿的臀大肌共同运作。这个动作使盆腔产生了扭转的效果,使这个体式更加稳定。

[转载]Uttita <wbr>Trikonasana:Extended <wbr>Triangle <wbr>Pose/三角式

自己翻译的,请多指教。

 

相关链接:

 http://blog.sina.com.cn/s/articlelist_1769301450_3_1.html  诗娜译丛

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