马蓉出轨视频在哪看啊:Yogajournal精选体式:肩倒立

Yogajournal精选体式:肩倒立

             Yogajournal精选体式:

      salambasarvangasasa

          ——选自《Yogajournal精选体式》（于伽翻译）

       

(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, pronouncednear-ah-LOM-bah)

Step by Step

Fold two or more firm blankets into rectanglesmeasuring about 1 foot by 2 feet, and stack them one on top of theother. You can place a sticky mat over the blankets to help theupper arms stay in place while in the pose. Then lie on theblankets with your shoulders supported (and parallel to one of thelonger edges) and your head on the floor. Lay your arms on thefloor alongside your torso, then bend your knees and set your feetagainst the floor with the heels close to the sitting bones.Exhale, press your arms against the floor, and push your feet awayfrom 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。

Continue to lift by curling the pelvis and thenthe back torso away from the floor, so that your knees come towardyour face. Stretch your arms out parallel to the edge of theblanket and turn them outward so the fingers press against thefloor (and the thumbs point behind you). Bend your elbows and drawthem toward each other. Lay the backs of your upper arms on theblanket and spread your palms against the back of your torso. Raiseyour pelvis over the shoulders, so that the torso is relativelyperpendicular to the floor. Walk your hands up your back (towardthe floor) without letting the elbows slide too much wider thanshoulder 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。

Inhale and lift your bent knees toward theceiling, bringing your thighs in line with your torso and hangingthe heels down by your buttocks. Press your tailbone toward yourpubis and turn the upper thighs inward slightly. Finally inhale andstraighten the knees, pressing the heels up toward the ceiling.When the backs of the legs are fully lengthened, lift through theballs of the big toes so the inner legs are slightly longer thanthe 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。

Soften the throat and tongue. Firm the shoulderblades against the back, and move the sternum toward the chin. Yourforehead should be relatively parallel to the floor, your chinperpendicular. Press the backs of your upper arms and the tops ofyour shoulders actively into the blanket support, and try to liftthe 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。

As a beginning practitioner stay in the posefor about 30 seconds. Gradually add 5 to 10 seconds to your stayevery day or so until you can comfortably hold the pose for 3minutes. Then continue for 3 minutes each day for a week or two,until you feel relatively comfortable in the pose. Again graduallyand 5 to 10 seconds onto your stay every day or so until you cancomfortably hold the pose for 5 minutes. To come down, exhale, bendyour knees into your torso again, and roll your back torso slowlyand carefully onto the floor, keeping the back of your head on thefloor.

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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