The Tadasana of the shoulders

山式中的肩膀

Your shoulders should fall naturally down away from your ears and be aligned with your ears in the forward-to-back plane, neither rounding forward, nor being pulled back too strongly in a military-style position.   Broaden and separate your shoulders away from each other so you widen your shoulder bones to the sides.   Spread your collar bones to the sides and move your shoulders back enough to ensure they are aligned with your ears.

你的肩膀应该自然地下沉远离耳朵，并和耳朵前后在一个平面上，既不圆肩，也不强烈地向后伸展成军人的站姿。扩张并便双肩彼此分开，这样你就使肩胛骨扩张分开。向两侧延展锁骨并向后充分移动肩膀来确保它们和耳朵是在一条线上。

Draw your shoulder blades (scapulae) into your back and down your back toward the top of your rear pelvis while still maintaining space and breadth between them.   Also draw your floating ribs in the middle of your back downward toward your rear pelvis.   Do not allow these actions to compromise the uplifting of your torso.

下沉肩胛骨进入背部，并向臀部的顶端下沉，同时保持空间和呼吸。也同时收浮肋进入背部的核心并向骨盆的方向下沉。但不要让这些动作影响到躯干向上提升。

Draw the skin on the tops of your shoulders back and downward toward your shoulder blades.   Do not tense your shoulders as you do this.   Relax them as much as possible.   Drop your trapezius skin.   As your trapezius skin drops, lift the top of your chest and "circularize your armpit chest" more.

拉肩膀顶端的皮肤朝着肩胛骨的方向向后并向下。当你做这个动作时，不要收紧肩胛骨。尽可能地放松它们。下沉斜方肌的皮肤。斜方肌的皮肤下沉的同时，提起胸的顶部并“腋窝胸腔环路”多些。

To feel the correct Tadasana of the shoulder blades, sit on a chair with your knees under a table, put your hands underneath the table with your elbows at your sides, and pull the table gently upward with your palms.   Remember the shoulder blades belong with the back.   If you are lifting your arms overhead (Urdhva Hastasana), though you may extend your arms fully and strongly, do not let your shoulder blades be pulled along out of their correct position down the back.   Another way of saying this is to keep your shoulders lowered down away from your ears and the tops of your shoulders and collar bones broad -- do not let your shoulders hug your ears.   This is especially important in such poses as Adho Mukha Svanasana.

山式中肩胛骨的正确感觉，可以坐在椅子上，膝盖在桌子下面，把手放在桌子下面，手肘在身体两侧，用手掌轻轻地向上推桌子。记住肩胛骨属于背部。如果你举手臂向上（上山式），尽管你可能完全和强有力地伸展，都不要让肩胛骨挤压离开正确有位置坠落于后背。论述这个的另外一种方法是保持你的肩膀下沉远离耳朵，肩胛骨的顶端和锁骨要展开——不要让肩膀靠近耳朵。这一点在像下犬式似的体式中尤其重要。

To understand the feeling of lifting your side ribs and sternum and drawing your shoulder blades down and into your back, extend your arms straight out to your sides and turn your palms upward strongly toward the ceiling (more from the little finger side of your palms than the thumb side).   This action will help you create the feeling in your chest and upper back that you should have in virtually every yogasana.   This lifting creates space in the torso for breathing deeply.   Another good exercise for feeling the correct action of the shoulder blades is to interlace your fingers behind your back, palms up, knuckles toward the floor, and stretch your arms firmly down toward the floor.   Feel your shoulder blades pull into and down your back, and raise the top of your skull toward the ceiling to elongate your neck and prevent your chin from jutting out.

明白提起你的肋骨和胸骨并把肩胛骨下沉进入后背的感觉，伸展手臂从躯干两侧并转手掌积极向天花板的方向（从小手指处伸展要比从大拇指处多些）。这个动作能帮助你建立差不多在任何体式中胸部和上北部的感觉。这个上提动作在躯干中创造了空间有助于深呼吸。另外一个感受肩胛骨正确位置动作的好的练习是手指在背后交叉，手掌向上，指关节向地板，手臂伸展向地板的方向。感觉肩胛骨拉进背部并下沉，提起头盖骨的顶端向天花板的方向来拉长脖子，以防止下巴突出。

Yet another exercise to work on the shoulders in Tadasana is to place your hands on your hips with your elbows pointing straight back to the wall behind you.   Then broaden your collar bones and feel how your shoulder blades press into your body and your chest opens.   Move your shoulder blades away from each other.   So, there are two important actions in this exercise: (1) your shoulder blades move inward by virtue of the actions you are doing, but (2) you still maintain space between them.

山式中肩膀另外一个练习是把手放在髋部手肘指向背后的墙壁。然后展开锁骨并感受你的肩胛骨如何进入背部以及胸腔的打开。肩胛骨要彼此远离。所以，在这个练习中有两个重点：（1）通过你正在做的动作来把肩胛骨压入背部，但是，（2）你始终要保持它们之间的空间。

The Tadasana of the arms

山式中的手臂

Learn to lengthen both your arms in a relaxed way, fully extending them.   As much as your chest moves upward, extend your arms down strongly.   Use the resistance of your arms moving down to help lift your chest.   However, do not pull your arms down toward the floor so strongly as to pull your shoulders down with tension.   Turn your biceps strongly outward in Tadasana, but keep your forearms and palms turning inward so that your palms face your thighs.   Have your palms out about six inches away from your thighs.   Move your upper arms slightly back.

学习用一种放松的方式伸展手臂，充分伸展它们。胸腔充分向上伸展，手臂强有力地向下伸展。使用你手臂向下的拮抗力来提升胸腔。然而，当你拉肩胛骨下沉时，不要拉你的手臂向下太过强烈以至僵硬。在山式中强有力地外展肱二头肌，但要保持前臂和手掌向内转，使手掌对头大腿。手掌离大腿大约六英尺。移动你的大臂轻轻向后。

The classical Tadasana is also done with your arms extended overhead, a posture called Urdhva Hastasana.   When you extend your arms overhead and lift them strongly, it aids in the feeling of your torso also lifting strongly.   Though you lift with your arms, do not lose the Tadasana of the shoulder blade.

传统的山式手臂是举过头顶的，一个叫做上山式的体式。当你伸展手臂过头并强有力地提起它们，不要失去山式中肩胛骨的位置。

The Tadasana of the neck and head

山式中的脖子和头

Look outward at eye level.   There is a common tendency to look downward with the eyes in this pose, even though the head is level.   Maintain a neutral head position.   From a side view, your ear canals should align with the center of your shoulders.   Have someone check this visually for you.

向外看和眼睛一个水平高度。在这个体式中通常会有眼睛向下看的倾向，即使头是水平的。保持一个自然的头的位置。从侧面看，你的耳朵眼应该和肩膀的中线在一条线上。找人帮你观察一下。

Gently press upward through the crown of your head.   Lengthen the line all the way up from your sacrum to your head.   Be as tall as you can be, like a kid trying to get on a carnival ride he's just a little too small for.   As your cervical spine lengthens, you will feel some stretch in your throat, but make sure there is no tension there.   Allow your neck and throat to soften.

Lift the back of your head (the base of your skull) away from your neck to lengthen your neck.   Keep your neck long on all sides without tension.

轻轻地把头顶向上顶。从胸骨到头拉长这条线。尽量地使自己高，就像一个小孩子太小了但却试着够到狂欢节上的马车。当你颈椎拉长，感觉喉部的伸展，但确保那里没有僵硬。让你的颈部和喉咙柔软。提起头部的后面（头盖骨的底部）远离颈部来拉长颈椎。保持你的颈部在每一面都拉长，不要僵硬。

Your face, eyes, tongue, and throat areas should remain soft, as in all asanas.

你的面部，眼睛，舌头，和喉咙区域应该保持柔软，就像在所有的体式中一样。 

(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。)

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