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Lord of the Dance Pose 舞王式

(2011-02-20 12:46:48)


Lord <wbr>of <wbr>the <wbr>Dance <wbr>Pose <wbr>舞王式



= actor, dancer, mime
raja = king

We'll start with a modified version of the pose. The full pose will be described in the Variation section below.  我们先从一个改进了的版本开始,完整体式会在接下来的变体部分描述。


Step by Step 步骤


1. Stand in Tadasana (Mountain Pose). Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee. Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.



2. There are two variations you might try here with your arms and hands. In either case, try to keep your torso relatively upright. The first is to reach back with your left hand and grasp the outside of your left foot or ankle. To avoid compression in your lower back, actively lift your pubis toward your navel, and at the same time, press your tailbone toward the floor.



3. Begin to lift your left foot up, away from the floor, and back, away from your torso. Extend the left thigh behind you and parallel to the floor. Stretch your right arm forward, in front of your torso, parallel to the floor.



4. The second option with the hands is to sweep your right hand around behind your back and catch hold of the inner left foot. Then sweep the left hand back and grab the outside of the left foot. This variation will challenge your balance even more. Then raise the thigh as described in step 3. This second variation will increase the lift of your chest and the stretch of your shoulders.



5. Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.



Full Pose 完整体式

For the full pose, perform step 1 as described above. Then turn your left arm actively outward (so the palm faces away from the side of the torso), bend the elbow, and grip the outside of the left foot. (You can also grab the big toe with the first two fingers and the thumb.) The fingers will cross the top of the foot, the thumb will press against the sole. Inhale, lift the left leg up, and bring the thigh parallel to the floor. As you do this, rotate the left shoulder in such a way that the bent elbow swings around and up, so that it points toward the ceiling. It requires extreme flexibility to externally rotate and flex the shoulder joint in this way. Reach the right arm straight forward, in front of the torso and parallel to the floor. Hold for 20 to 30 seconds, release, and repeat on the second side for the same length of time.

完整的这个体式,按上面描述做到步骤一,然后左臂有活力的转向外(这样手掌掌心就远离身体的侧面),屈肘,抓牢左脚的外侧(你也可以用拇指食指和中指抓住大脚趾)。其他手指将在脚背上方,而拇指压着脚掌。吸气,左脚向上,使大腿平行于地面。当你这样做的时候,左肩膀转动,使弯曲的手肘旋转向上,指向天花板。做到这样,能够让肩关节像这样的向外旋转和弯曲,需要有极好的柔韧性。右手在身体的前面向前伸直平行于地面, 保持20-30秒,放松,换另一侧维持同样长度的时间。


Anatomical Focus 焦点关注部位

  Thighs 大腿

  Knees 膝盖

  Ankles 脚踝

  Abdomen 腹部

  Pelvis 骨盆

  Groins 腹股沟

  Chest 胸部

  Shoulders 肩膀

  Spine 脊柱

  Kidneys 肾脏



Benefits 益处

·         Stretches the shoulders and chest

·         伸展肩膀和胸部

·         Stretches the thighs, groins, and abdomen

·         伸展大腿,腹股沟和腹部

·         Strengthens the legs and ankles

·         强壮双腿和脚踝

·         Improves balance

·         提高平衡能力


Contraindications and Cautions 禁忌和慎重

·         Low blood pressure 低血压


Beginner's Tip 初学者提示

Many beginners, when lifting the leg, tend to cramp in the back of the thigh. Be sure to keep the ankle of the raised foot flexed; that is, draw the top of the foot toward the shin.



Modifications and Props 简化和利用工具

Balance can be difficult in the modified version. Try bracing the free hand against a wall to help you stay stable.



Partnering 同伴帮助练习

Have your partner help you with balance. As you perform the pose (any of the described variations), have your partner stand behind you. Let him use his best judgment on how to keep you from toppling over, such as bracing your hips with his hands, or helping you to grasp the raised foot.



Preparatory Poses 预备体式

·         Adho Mukha Vrksasana  Handstand 手倒立

·         Dhanurasana  Bow 弓式

·         Eka Pada Rajakapotasana One-legged king pigeon 单腿鸽王第一式

·         Gomukhasana Cow face 牛面式

·         Hanumanasana  Monkey (named after Hanuman) 神猴哈努曼

·         Supta Virasana  Reclining Hero 卧英雄式

·         Supta Padangusthasana  Reclining Big Toe/Sleep 卧手抓脚趾腿伸展式

·         Urdhva Dhanurasana Upward Bow, Backbend, or Wheel 向上弓式,或轮式

·         Ustrasana Camel 骆驼式

·         Uttanasana  Standing Forward Bend 加强脊柱前曲伸展式;前屈伸展式

·         Virabhadrasana III  Distinguished hero III/Warrior III  战士三

·         Virabhadrasana I  Distinguished hero I/Warrior I  战士一

·         Virasana  Hero 英雄式

·         Vrksasana  Tree 树式


Follow-Up Poses 随后体式

Natarajasana is usually performed as the final pose of a series of challenging backbends. You'll probably want to release the spine by coming to Ardha Uttanasana (Half Uttanasana), also known as Right Angle Pose, at the wall or reclining twist.



Deepen The Pose 加深难度

You can move even further into this pose by grasping the raised foot with the off-side hand. Complete the pose as described above in the Variation section. Then inhale and swing the free hand first up toward the ceiling, then bend the elbow and reach for the inside of the raised foot.




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