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唤醒腰肌

2010-10-24

Awakening the Psoas

唤醒腰肌

This chapter presents a synergistic combination of standing poses that effectively activates and re-awakens the psoas muscle. We accomplish this by first contracting the psoas in poses that face forward, then in poses that face the side. We complete the series with the twisting postures. In this way, we can sequentially “walk” activation of the psoas around the muscle, progressively awakening it in a slightly different manner with each pose. This creates the phenomenon of body clairvoyance where the brain “anticipates” actions where using the psoas would be beneficial (other yoga poses) and automatically engages it for that activity.

此章节描述了有效激活和唤醒腰肌的站立体式之间的协同作用。通过在面朝正前方和侧面的体式中收缩腰肌，从而完成这些站立体式。我们在扭转体式中完成这一系列。通过这一方式，我们可以一步一步使腰肌变得活跃，用每个体式的不同方式日益唤醒它。这建立了身体洞察力，头脑会预先做出反应，这会无意识地运用腰肌从而更有效地维持该体式。

Remembering that since this muscle is usually “hidden” in the unconscious part of the brain, we must first isolate it in each pose and bring it back into conscious awareness. Isometric contraction is one way to isolate and awaken a dormant muscle. This means that the muscle is activated, but instead of being allowed to lengthen or shorten, it is held at a constant length. This technique requires an understanding of the action of the various muscles. For example, the psoas acts to flex the hip, i.e. contracting the psoas either bends the trunk forward or drawing the knee up. Isolate and hone your awareness of the psoas by attempting to flex the trunk or attempting to lift the leg. Placing the arm on the knee can be used to accentuate this by resisting the action. To better understand this, refer to the diagram of Trikonasana in Figure 1.

因为腰肌一般是隐藏在大脑的潜意识层面，我们必须首先要让它在每个体式中独立出来，然后把它带回到意识层面。等长收缩是独立和唤醒沉睡着的肌肉的一种方式。这意味着肌肉是醒着的、有活力的，但并没有伸长或缩短，而是保持在同一长度上。这个技巧需要了解如何运用不同肌肉。例如，腰肌运作使髋关节弯曲，也就是收缩腰肌使躯干前曲或者向上提起膝关节。通过弯曲躯干或者上提腿部肌肉独立并且磨炼对腰肌的控制。将手臂放在膝盖上可以通过阻力强调这个腰肌的运动。通过图1——三角式可以更好地理解这些内容。

The following pages illustrate a short series of poses that can be used to isolate and awaken the psoas, with insets showing isometric contraction. The full psoas awakening series is illustrated in the standing pose section.

下文对一些体式序列进行分析，这些体式可以有效独立并唤醒腰肌，同时展现肌肉的等长收缩。通过对站立体式序列的分析，我们将学会如何唤醒腰肌。

Figure 2: Awakening the dormant psoas begins with a pose such as Trikonasana. In this pose the pelvis faces relatively forward when compared with poses such as Parsvottanasana and Parivtta Trikonasana. Contracting the psoas in Trikonasana flexes the front hip, tilts the pelvis forward and bends the trunk to the side.

图2：首先，运用三角式唤醒沉睡中的腰肌。这个体式相对于加强侧伸展式和扭转三角侧伸展式，骨盆近乎面对正前方。在三角式中收缩腰肌，收缩前侧髋部，向前倾斜骨盆，将躯干向一侧弯曲伸展。

Figure 3: Parsvottanasana progressively turns the pelvis, activating the psoas in a slightly different manner than in Trikonasana. This synergistically “walks” the awakening around the muscle.

图3：加强侧伸展式逐渐改变骨盆方向，这个体式与三角式有些许不同，并用这种方式激活腰肌。此体式逐渐唤醒腰肌及周围肌肉。

Figure 4: Finally, there are the Parivrtta, or revolved, poses such as Parivtta Parsvakonasana. Revolving poses complete the “walk” around the muscle so that it is completely awakened. At this point in the series, the psoas is usually once more under conscious control and can be contracted at will.

图4：最后是扭转体式，例如扭转侧角式。扭转体式能够彻底地唤醒周围肌肉。在这种情况下，腰肌一般能更好地处于意识状态下而非潜意识状态，并且可以在意识的控制下进行收缩。

Figure 5: Prasarita Padottanasana completes the cycle of psoas awakening with the psoas firmly flexing the hips and bringing the head below the heart into a resting position. Full arm balance is shown to illustrate body clairvoyance.

图5：双角式彻底唤醒腰肌，稳定收缩髋部，将头带到心脏下方进入放松的位置。完全的手臂平衡体式可以更好地展现身体洞察力。