Yogajournal精选体式:站立体前屈

2010-12-09

　

Uttanasana站立体前屈

Standing Forward Bend

Uttanasana

(OOT-tan-AHS-ahna)
ut = intense
tan = to stretch or extend

Step by Step步骤

Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.

山式站姿，手放在髋部。呼气并从髋关节处开始向前折叠身体，不要从腰部开始。当你向前倾的时候，拉前侧的躯干远离腹股沟，并找开耻骨和胸骨上部之间的空间。在所有的前屈中，重点是当你更多地进入这个体式时，要拉长前侧的躯干。

If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn't possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.

如果可能，让膝部伸展，手掌或者指间轻轻地放在地板前面或者脚的两旁，或者手掌放在脚踝后面。如果不能，交叉前臂，并举起手肘。把脚跟牢固地压向地板，并把坐骨提起指向天花板。大腿向内侧夹紧。

With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.

在这个体式每次吸气,轻轻地提起并拉长躯干前侧；每次呼气，再放松一些完全进入前屈。通过这种方式。躯干随着呼吸不知不觉地振动。让你的头远离脖子底部，这是在上背部最深处,在肩胛骨之间。

Uttanasana can be used as a resting position between the standing poses. Stay in the pose for 30 seconds to 1 minute. It can also be practiced as a pose in itself.

站立体前屈可以用做站姿的一个休息体势.在这个体式保持30秒到一分钟.它也可以当成一个体式来练习.

Don't roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.

不要弓着脊椎起来.代替的方法是把手放在髋部并再次确认躯干前侧的长度。然后按你的尾骨下来进入到骨盆，随着吸气把脊柱拉长起来。

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