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中英对照:瑜伽体式之-三角伸展式

(2010-10-06 10:30:46)
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健康

Extended Triangle Pose 三角伸展式

Utthita Trikonasana(oo-TEE-tah trik-cone-AHS-anna)

  • utthita = extended 伸展
  • trikona = three angle or triangle 三角形

 中英对照:瑜伽体式之-三角伸展式

Step by Step 步骤:

 

 1.Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

山式站姿,随呼气双脚迈开或轻轻跳开3 1/2到4英尺的距离。双臂举起平行地面于身体两侧向外延展,肩胛骨(should blade)扩张,手掌向下。

 

 2.Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

左脚稍稍内旋向右,右脚向外右旋90度。两个脚跟在一条线上。大腿肌肉绷紧,右大腿向外转,右膝盖的中心与右踝中心成一条直线。

 

 3.Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the hip joint left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.

呼气上身伸展向右到右腿的上面,注意弯曲要在髋关节,而不是腰部。使这个动作做得稳定,用加强左髋关节的稳定、外面的脚跟牢牢踩向地面。上半身转向左,保持两边一样长度。左臀稍稍朝前,尾骨向后脚跟方向延长伸展。

 

 4.Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.

在保持上身不歪曲情况下,右手可以搭在小腿、脚踝,或者右脚外面的地板上的任何一点上。左臂与肩膀在一条线上向天花板伸展。头保持在中间位置或转向左、视线柔和的看向左手拇指。

 

 5.Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.

在这个体式上保持30秒到1分钟。外面的脚跟有力的压向地面,延伸上面的手臂向上,吸气回来。转脚,重复左侧动作同样时间。

 

Anatomical Focus 结构的焦点

Thighs 大腿

 

Therapeutic Applications 治疗应用

Stress 紧张压力

 

Benefits 益处

Stretches and strengthens the thighs, knees, and ankles

 伸展大腿、膝盖和脚踝并使之强壮

Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine

 伸展髋、腹股沟、肌腱和小腿腓肠肌、肩膀、胸和脊柱。

Stimulates the abdominal organs

 刺激腹内脏器

Helps relieve stress

 帮助释放压力

Improves digestion

 改善消化能力

Helps relieve the symptoms of menopause

 帮助减轻绝经期症状

Relieves backache, especially through second trimester of pregnancy

 缓解背痛尤其是在妊娠中期的背痛

Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica

 对焦虑、扁平足、不孕症、颈痛、骨质疏松和坐骨神经痛有疗效

 

Contraindications and Cautions禁忌和小心

Diarrhea

 腹泻

Headache

 头痛

Low blood pressure

 低血压

Heart Condition: Practice against a wall. Keep the top arm on the hip.

 心脏疾病:靠墙练习,保持上面的手臂放在髋上

High blood pressure: Turn the head to gaze downward in the final pose.

 高血压:在最后姿势是头向下看。

Neck problems: Don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.

 颈部有问题:不要头朝上看;继续朝前看,保持脖子两边长度一样。

 

Beginner's Tip 给初学者的提示

Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.

如果感觉在这个体式上不能稳定,将后脚跟或后背靠墙使自己得到支撑。

 

Variations 变体

Instead of stretching the top arm toward the ceiling, stretch it over the back of the top ear, parallel to the floor.

朝向天花板伸展的手臂继续向下,在耳后伸展,与地面水平。

 

Modifications and Props 利用帮助工具练习

If it isn't possible to comfortably touch the floor with the bottom hand or fingertips, support the palm on a block.

如果下面的手或手指不能舒服的接触到地板,用瑜伽砖来支撑手掌。

 

 翻译来源yogajournal.com,瑕疵、错误欢迎指正。

 

 

 

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