Padangushtasana手抓脚趾站立前屈式

                          (编译：于伽)

Padangushtasana gas three vinyasa,of which the 2nd the state of the asana.

手抓脚趾站立前屈式有三个vinyasa，其中第二个vinyasa动作是这个体式的本身。

Method

方法

First,stand up straight,inhaling through the nostrils deeply,jump the legs apart as much as half a foot,slowly let the breath out,reach down and take hold of the big toes,lift the head and chest up completely without bending the knees,and stay in position while inhaling;this is the 1st vinyasa.

首先，直立，通过鼻孔深深地吸气，跳开双脚之间的距离约半脚宽，缓慢地让气呼出，前屈并抓住大脚趾，抬起头并把胸腔完全打开，不要屈膝，吸气时保持这个姿势；这是第一个vinyasa。

Then,letting the breath out,take in the lower abdomen,place the head in the region between the two knees,straighten the knees,and stay in position,doing puraka and rechaka as much as possible;this ih the 2nd vinyasa.

然后，呼气，靠近下腹部，把头放在双膝之间的区域，伸展膝关节，在这个位置上保持，尽可能多地吸气和呼气；这是第二个vinyasa。

Next,inhaling,slowly lift the head,remaining in position with the fingers holding the big toes;this is the 3rd vinyasa.Then exhale and return to Samasthiti.

接下来，吸气，慢慢抬起头，继续保持手指抓大脚趾的姿势；这是第三个vinyasa。然后呼气回到山式。

While in the state of this asana,the lower abdomen should be drawn in and held tightly,and rechaka and puraka shoud be done slowly and as much as possible.This is the way to do Padangushtasana.

在这个体式的时候，下腹部应该下沉并保持收紧，尽可能多地吸气和呼气。这是练习手抓脚趾站立前屈式的方法。

Benefits

益处

Padangushtasana dissolves the fat of the lower abdomen,and purifies both the kanda,or egg-shaped nerve plexus in the anal region,and the rectum.

手抓脚趾站立前屈式减少下腹部的脂肪，同时清洁kanda区域，或者清洁了位于肛门区域的鸡蛋形的神经丛和直肠。

于伽注释：

1、Padangushtasana：梵文，Pada的意思是脚。Angushta的意思是大脚趾，asana的意思是体式。 

2、vinyasa：梵文，vi的意思是行走、运动、抛出、开始和构想等，而nyasa的意思是栽培、放置、俯卧等。可以直译为呼吸和动作同步。也有人翻译成“串联”和“流式”，但我个人认为就直接叫vinyasa就好，不必翻译。

3、puraka：梵文，吸气。

4、rechaka：梵文，呼气。

5、kanda：梵文，直译球茎、块根；也指位于肛门上部12英寸接近肚脐的直径4英寸圆形体，在这里三个主要的能量通道（nadis）——中脉（Susumna）、阴脉（Lda）和阳脉（Pingala）相会和分开。它如同被一块柔软的白布覆盖着。 

于伽翻译自《Yoga Mala》(SRI K. Pattabhi Jois)

(本翻译仅供自己学习和感兴趣的瑜友参考。有不正确之处，敬请指正。)