Yogajournal精选体式:Dhanurasana (Bow Pose)

2010-12-08

　

          Yogajournal精选体式:

             Dhanurasana (Bow Pose)

           ——选自《Yogajournal精选体式》（于伽翻译）

                     

Step by Step步骤

Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose.

腹卧，手放在躯干两侧，掌心向上。（你可以躺在一张折叠的垫子上，来垫着你躯干和腿的前侧。）呼气屈膝，脚跟尽量靠近臀部。向后伸手并握住脚踝（不是脚背的上部）。确保你双膝的距离不要宽过你的髋部，在体式保持时也要保持双膝的这一距离。

Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.

吸气有力地抬起脚跟离开臀部，同时抬大腿离开地板。这将有助于拉你的躯干上部和头离开地板。尾骨向地板的方向下沉，保持背后的肌肉柔软。当你继续抬高脚跟和大腿的时候，压肩胛骨进入背部以打开胸腔。肩胛骨的顶端远离耳朵。凝视前方。

With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.

腹部压向地板，呼吸会比较困难。呼吸更多的进入躯干的后部，不要屏息。

Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

在这个体式保持20—30秒左右。呼气放松，静静地躺下来休息几个呼吸。重复这个体式一到二次。

Benefits益处

• Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas) 伸展身体所有的前侧，脚踝，大腿和腹股沟，腹部和胸部，喉咙和髋部深层的屈肌（腰大肌）。
• Strengthens the back muscles加强后侧的肌肉
• Improves posture改进体态
• Stimulates the organs of the abdomen and neck 刺激腹部器官和脖子

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