加载中…Yogajournal精选体式:肩倒立
(2011-07-13 19:03:58)
标签：
瑜伽 |
分类： 于伽译丛:瑜伽翻译 |
(sah-LOM-bah sar-van-GAHS-anna)
salamba = with support (sa = with
alamba = support)
sarva = all
anga = limb. There are variations of Shoulderstand that are
"unsupported" = niralamba, pronounced
near-ah-LOM-bah)
Step by Step
http://www.yogajournal.com/images/old/poses_section/pose_step1.gif Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.
折叠二张或者更多张垫子成长方形，大约一英尺到二英尺长，一个一个折叠成堆。你可以在垫子上放个硬点的席子，以帮助在这个体式时上臂的放置的位子。然后躺在垫子上，肩膀在垫子上（肩膀与长的边平行），头在地板上。手沿着脊椎的方向放好，然后屈膝，把脚放到地板上，脚跟靠近坐骨。呼气，把手臂压下地板，推脚离开地板，拉大腿进入躯干前侧。
http://www.yogajournal.com/images/old/poses_section/pose_step2.gif Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you). Bend your elbows and draw them toward each other. Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso. Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor. Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.
继续通过卷曲骨盆来向上提起，躯干后侧离开地板，这样双膝朝向脸部。向外伸展手臂与垫子边缘平行，旋转手臂向外手指压向地板（大拇指指向身体后侧）。屈肘，并让双肘彼此靠近。上臂的后侧要放在垫子上，伸展手掌压向躯干的后侧。提起骨盆在肩膀之上，这样躯干相对的垂直于地板。手往后背的方向移动（向地板的方向），不要让肘分开的太开，超过肩膀的宽度。
http://www.yogajournal.com/images/old/poses_section/pose_step3.gif Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. Press your tailbone toward your pubis and turn the upper thighs inward slightly. Finally inhale and straighten the knees, pressing the heels up toward the ceiling. When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.
吸气，提起弯曲的双膝向天花板，大腿要与躯干在一直线上，脚跟靠近臀部。尾骨压向耻骨，大腿上部内侧轻轻内旋。最后吸气伸直双膝，脚跟向天花板的方向伸展。当腿后侧完全拉长后，从大脚趾球向上提以使腿的内侧比外侧更多地伸展些。
http://www.yogajournal.com/images/old/poses_section/pose_step4.gif Soften the throat and tongue. Firm the shoulder blades against the back, and move the sternum toward the chin. Your forehead should be relatively parallel to the floor, your chin perpendicular. Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. Gaze softly at your chest.
柔软喉咙和舌头。固定肩胛骨进入背部，移动胸骨向下巴的方向。前额要与地面平行，下巴要与地面垂直。积极地把前臂的后侧和肩膀的顶端压向垫子，努力提起脊椎的上部离开地板。眼睛柔和地凝视胸部。
http://www.yogajournal.com/images/old/poses_section/pose_step5.gif As a beginning practitioner stay in the pose for about 30 seconds. Gradually add 5 to 10 seconds to your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually and 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor.
初级练习者保持这个体式30秒钟。每天逐步增加5到10秒钟，直到你能舒服地保持在这个体式上3分钟。然后每天继续保持3分钟一到二周，直到你在这个体式上很舒服。逐步增加5到10秒钟，直到你能舒服地保持在这个体式上5分钟。下来时，呼气，再次屈膝靠近躯干，缓慢并小心地卷曲躯干落到地板上，保持头后侧在地板上。
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