卧扭转放松式/瑜伽姿势详解

2010-10-16

　

      下面是我们亚太瑜伽联盟中国导师培训学院的教学总监天歆老师给大家分享的“”这方面的资讯：

       这个扭转可以加强侧腰部肌肉的力量。这个体式的典型练习方法是摆动腿从一侧到另一侧，但这会使你的脊柱很难保持良好的位置。所以，首先把臀部移到中线的一侧，放低腿到相反的一侧，然后将腿回到垂直位置，重复这个练习10次之后再做另一侧的练习。

                                  

                    

技巧详解：

       开始准备卧扭转，躺下曲膝脚放地上。手臂伸展向两侧，掌心向下。骨盆抬起向上，以你最大的能力将骨盆转动向右之后放下。呼气，伸直腿。吸气，使下背部保持微小的生理弧度，在呼气时缓慢放下双腿到左侧，同时始终保持下背部的弧度。保持右侧后下肋处和右肩尽可能地靠在地板上。现在双腿基本与身体呈垂直状态或者略靠近双手。

       在此保持一次呼吸。呼气时，再一次举起双腿垂直地面，接着吸气。再呼气时，再一次放低双腿向左。重复这个起来、放下、向左的动作10次，或者直到你的腰部或背部肌肉开始觉着累了。从腿举起的姿势时弯曲膝关节，放下双腿到地面上，提起骨盆尽可能地转向左侧，重复整个练习把腿放到右侧。

 Jathara Parivartanasana
To come into Revolved Abdomen Pose, lie on your back with your knees bent and the soles of your feet on the floor. Reach your arms out to the sides, palms down. Lift your pelvis into the air, shift it as far as you can to the right, and set it back down. Exhaling, straighten your legs toward the ceiling. As you inhale, create a slight arch in your lower back; maintain that position as you exhale and slowly lower your feet to your left and to the floor. Keep your right rear lower ribs and your right shoulder as close to the floor as possible. Your legs should now lie perpendicular to your trunk or angled a bit toward your left hand.

Leave your legs on the floor for just one inhalation. On the exhalation, lift your legs to vertical again, and then inhale. As you exhale, lower your feet to your left once again. Repeat this up-down movement on the left side 10 times, or until your waist or back muscles begin to tire. From the legs-up position, bend your knees, place the soles of your feet on the floor, shift your pelvis as far as you can to your left, and repeat the entire practice, lowering your legs to your right.

 

 

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               最后附言

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