The Tadasana of the pelvis, hips, and torso

山式中的骨盆、臀部和躯干

As you are drawing your thigh bones backward, draw your tailbone (sacrum) underneath and forward.   Lift your pubic bone upward toward your chest.   You want your coccyx bone moving both downward and forward, but the heads of your thighbones (femurs) moving back.   This tucking of the tailbone also applies to poses such as plank pose (where it is resisted by the rising thighs) and Caturanga Dandasana -- both of which are just variations of Tadasana really

当你拉大腿骨向后时，拉你的尾骨（骶骨）向下和向前。 提起你的耻骨向胸部的方向。你要使尾骨向下和向前移动，但你的大腿骨（股骨）要移动向后。这种尾骨内收的方法也同样适合于像平板式（通过大腿提升来对抗）和四肢支撑式这样的体式——两者实际上都是山式的变体。

The buttocks in Tadasana and any other pose do not squeeze together toward each other.   Instead, they engage forward into the sacrum.   Tucking your tailbone under is a spinal action that begins by lengthening your lumbar spine.   It is not a buttocks-squeezing action.   You tighten and engage the top half of your buttocks, but not the lower half -- do not contract your anus.   Again, do not squeeze your buttocks together.   The tucking-under pelvis of Tadasana is everywhere in yoga.   It is used in Trikonasana, Parsvakonasana, Virabhadrasana, and other poses.

Lengthening your lower back helps you to move your sit bones toward your heels, your sacrum forward, and your hip points upward.   Note these are three parts of the same action.

山式中的臀部和其它任何体式都不要彼此挤压。相反，它们参与向前进入骶骨的动作。 向下卷尾骨是一个脊柱的动作，从延长你的腰椎开始。这不一个臀部挤压的动作。你收紧和参与只是臀部的上半部，但不是下半部——不要挤压肛门。再次强调，不要把臀部挤压在一起。山式中骨盆内卷的动作在瑜伽中可运用到任何地方。它运用在三角式、加强侧伸展式、战士式和其它体式。拉长你的下背部来帮助坐骨向脚跟的方向行动，你的耻骨朝前，髂骨向上。注意这同一动作的三个部分。

A good summary of the three primary actions of the pelvis, hips, and thighs in this pose would be:
  (1) Rotate your rear thighs outward (front thighs inward) to make space for your pelvis to tuck underneath
  (2) Tuck your pelvis under into the space created (which you may also think of as lifting your frontal hip points)
  (3) Compact your hips inward to seal those actions.

So, after you have established the pelvic actions, compact your hips, draw them toward each other.   Draw them and your outer thighs together and hold it all in one place.   But do not let that cause you to squeeze your buttocks together.

以下是骨盆、臀部和大腿三个基本动作的一个很好总结：

（1）转你的大腿后侧向外（前侧大腿向内）来为你的骨盆后侧创造空间。

（2）把你的骨盆塞进这个创造的空间（你也可以想像提起你前侧的髂点）。

（3）向内收紧骨盆并锁住这个动作。

所以，在你已经建立了骨盆的这个动作，收紧了你的髋，拉它们彼此靠近。拉它们和你外侧的大腿在一起并保持它们在一个位置。但不要引起把臀部挤压在一起。

Level your pelvis in all three possible planes: front to back (so that your pelvis is neither tipping forward into the "swayback" position nor tipping back and allowing your low back to round), side to side (so that one hip is not higher than the other), and rotationally (so that your hips are square to the front).   This action is also particularly important in Utthita Hasta Padangusthasana and other standing poses where the extension of the legs in various directions tends to pull the pelvis away from its neutral position.

保持骨盆在三个方向的水平：前后（这样你的骨盆既不向前倾进入“背部过分凹陷”也不向后倾使下背部凸出），左右（一侧髋和别一侧不等高）和扭曲（你的骨盆向前）。这个动作也是在站姿手抓大脚趾式和其它站姿的非常重要的，在各种各样的腿部伸展时骨盆倾向于离开它中立的位置。

Lengthen both sides of your torso from your hips upward toward your armpits.   Feel as though your torso is lifting upward off your hips, out of your pelvis.

从你的髋到腋窝拉长躯干两侧。感觉你的躯干正在提起向上离开你的臀部，离开你的骨盆。

Lift your side ribs both forward and upward.   If you look at a skeleton, you observe that most of your ribcage is in the front of your body.   Only the spine belongs to the back of the body.   Show that in your posture.

提起两侧的肋骨向前和向上。 如果你看一具骨架的话，你会发现你的胸腔是位于你身体的前面。仅仅脊椎属于身体的后侧。在你的体式中体现出来。

Lift your sternum toward the ceiling and expand it side to side.   Whenever we lift or open the chest, we actually want to lift the manubrium (bone above the sternum) upward while we lower the xiphoid process (bone below the sternum) downward toward the navel.   Draw the skin overlying your front ribs away from your sternum.   Broaden your chest and collar bones.   Press the skin of your back in toward your sternum to assist these actions.   Project your shoulder blades through the front of your chest.   Opening your chest is always an action that is done primarily with the muscles of your upper back.   However, do not make the common mistake of squeezing your shoulder blades toward each other to open your chest.   You must broaden your upper back as much as you broaden your chest and collar bones.

向天花板的方向提起你的胸骨并向两侧伸展。当我们提起并打开胸腔时，我们实际上要提起胸骨柄（胸骨上面的骨头）向上，同时剑胸骨（胸骨的底端）向肚脐的方向下沉。胸腔的皮肤扩张远离胸骨。展开你的胸部和锁骨。压你后背的皮肤向胸骨的方向辅助这些动作。通过胸腔前面来伸展肩胛骨。打开胸腔总是主要从伸展后背部的皮肤开始。不管怎么样，不要犯这个通常的错误，就是彼此挤压肩胛骨来打开胸腔。你必需阔展上背部就像阔展你的胸部和锁骨一样多。

One direction given in Iyengar parlance to help establish the proper movement in the chest is to "Circularize the armpit chest."   The "armpit chest" refers to the sides of the chest just underneath the armpits.   The image of circularization is used to explain that this area of the chest should be moving forward while the front of the chest should be moving upward while the shoulder itself is moving backward and the back skin of the shoulder is moving downward in a circle to lift and expand the chest.   Make this action strong, but don't let it cause your front ribs to jut forward or arch your low back.   This action should make the nook off your front armpits and the nook of your rear armpits level with each other.   Open the backs of your armpits to the front.   The "circularize the armpit chest" action also incorporates taking the shoulder blades forward into chest.

按照艾扬格的说法，去帮助建立适合的胸腔的状态方法是“腋窝胸腔环路”。它指的是胸腔的边缘正好在腋窝的正下方。这个环路的形象通常解释为当胸部的前侧向上移动时胸腔的区域向前移动，当肩膀向后移动时肩膀后侧的皮肤应该向下移动，形成一个上提和扩展胸腔的圆圈。做这个动作应该有力量，但不要引起肋骨外翻或者下背部成拱形。这个动作应该让前后的腋窝彼此在同一水平面上。腋窝前后要打开。这个“腋窝胸腔环路”动作也包含着吸收肩胛骨进入胸腔。

Pull the skin up the front of your torso to lengthen it.   Extend up the back of your body as much as the front.   Also elongate through the inner core of your body up through the crown of your head.   Elongate internally as well as externally.   These movements create maximal space within your body.   That's what Tadasana is about.

拉躯干前侧的皮肤向上延长它们。 伸展身体后侧和前侧一样多。也通过身体里面的核心、通过头顶向上延长。延长内侧就像延长外侧一样。这些动作在你身体内创造最大的空间。那是山式的含意。

We work on lengthening the front of our torso a lot in yoga, especially in forward bends.   But in actuality, in almost all poses the goal is to lengthen all sides of the torso, especially including the area from the bottom of the ribs to the tops of the pelvis on the sides of the torso and the lumbar area.   Do not neglect these areas.

在瑜伽中，我们要拉长躯干前侧多一点，特别是前屈体式中。但在实际中，几乎所有的体式目标是拉长身体的每一侧面，特别包括从肋骨底部到骨盆上端这个躯干两侧的区域和腰椎的区域。不要忽略这些区域。

You should not deliberately firm your abdomen, although it does retain a degree of firmness naturally from the uplifting action in your torso.   Do not have it soldier-like tensed.

你不能使腹部僵硬，尽管腹部在躯干向上时要保持一定程度的自然收紧。不要有军人站姿的倾向。

(本编译仅供自己学习以及与瑜友分享。翻译不正确之处敬请高人指正。)

：于伽译丛:瑜伽翻译(54)