加载中…
个人资料
Vasanta
Vasanta
  • 博客等级:
  • 博客积分:0
  • 博客访问:4,886
  • 关注人气:15
  • 获赠金笔:0支
  • 赠出金笔:0支
  • 荣誉徽章:
相关博文
推荐博文
谁看过这篇博文
加载中…
正文 字体大小:

Lord of the Dance Pose 舞王式

(2011-02-20 12:46:48)
标签:

杂谈

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

Natarajasana

 

(not-ah-raj-AHS-anna)
nata
= 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.

山式站立,吸气,将身体重心转到右脚上,弯曲左膝,左脚向上脚跟去靠近左臀。右腿大腿骨顶端向后,顶向髋关节深处,将髌骨上提,保持这条站立的腿直而且有力量。

 

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.

手臂和手在这里有两种变体你可以去尝试。在这两种情况里,都要试着去保持上身相对的竖直。第一种,左手向后伸,抓住左脚或脚踝的外侧。有活力的将耻骨朝肚脐的方向上提,同时尾骨压向地面,来避免背部下端的挤压。

 

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.

左脚开始向上提远离地面,远离上半身。在身体后方伸展左大腿平行于地面。在身体正面向前延伸右臂平行于地面。

 

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.

第二种选择手的做法,右手向后划绕过后背,抓住左脚的中部,然后左手向后抓住左脚的外侧。这个变体会更加挑战你的平衡性。然后像步骤3里描述的那样上提左腿。这个第二种变体将增加你的胸部的上提和你肩膀的伸展

 

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.

保持体式20-30秒,然后松手使左脚回到地面,重复另一侧同样长度的时间。

 

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

 Lungs

 

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.

很多初学者在腿向上抬的时候,大腿后侧肌肉容易痉挛,要确定保持上抬的脚的脚踝弯曲,也就是说,将脚尖朝小腿的方向拉近。这样可以解决这个状况。

 

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.

平衡性在改良版本里是很难的。可以试着将手掌靠墙支撑来帮助你保持稳定。

 

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.

让同伴来帮助你保持平衡。当你做这个体式的时候(包括所有描述过的变体),同伴站在你的身后,用他自己的最近判断,在你失去平衡要倒下时来帮助你,比如用手来支持你的臀部,或者帮助你抓住向上升的脚。

 

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.

舞王式一般作为一系列具有挑战性的背弯曲的最后体式。你或许会想用背伸展站立前屈或直角式来放松一下脊柱,可以靠墙,或者可以做一下扭转。

 

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.

你可以用另一侧的手抓住向上的脚的方式来更进一步的做这个体式。完全体式就像上面变体部分描述的那样。然后吸气,将闲下来的那只手向上摇向天花板,然后弯曲手肘,手去找抬起的脚的内侧。

 

0

阅读 评论 收藏 转载 喜欢 打印举报/Report
  • 评论加载中,请稍候...
发评论

    发评论

    以上网友发言只代表其个人观点,不代表新浪网的观点或立场。

      

    新浪BLOG意见反馈留言板 电话:4000520066 提示音后按1键(按当地市话标准计费) 欢迎批评指正

    新浪简介 | About Sina | 广告服务 | 联系我们 | 招聘信息 | 网站律师 | SINA English | 会员注册 | 产品答疑

    新浪公司 版权所有