Parsvottanasana加强侧伸展式

2010-12-09

　

Step by Step

Stand in Tadasana . With an exhalation, step or lightly jump your feet 3.5to 4 feet apart. Rest your hands on your hips. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

山式站姿。呼气，走或者跳开3.5到4步的距离。把手放在髋部。转左脚向右45到60度，右脚向右90度。右脚的脚跟和左脚的脚跟对齐。稳固你的大腿并把右大腿向外转，让右膝盖的中心和右脚踝的中心在一直线。

Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the back heel. Press your outer thighs inward, as if squeezing a block between your thighs. Firm your scapulas against your back torso, lengthen your coccyx toward the floor, and arch your upper torso back slightly.

呼气并把躯干转向右侧，让你的骨盆的前面尽可能地与垫子前侧边缘一致。在左髋向前转的同时，左大腿股骨往回拉并大腿往后脚跟的方向固定。大腿外侧往里侧压，就像大腿之间夹一块瑜伽砖。把肩胛稳固于躯干后侧，向地板方向拉长尾骨，并把躯干上部往后轻轻地拱起。

With another exhalation, lean the torso forward from the groins over the right leg. Stop when the torso is parallel to the floor. Press your fingertips to the floor on either side of the right foot. If it isn't possible for you to touch the floor, support your hands on a pair of blocks or the seat of a folding chair. Press the thighs back and lengthen the torso forward, lifting through the top of the sternum.

随着另一个呼气，把躯干向前屈到右腿的上方。当躯干和地板平行时停止。把指尖压向地板，或者放在右腿的两侧。如果不能接触到地板，用瑜伽砖或者一折叠的椅子的座位支撑手。把大腿压向后，并拉长躯干前侧，通过胸骨的上端来上提。

In this pose the front-leg hip tends to lift up toward the shoulder and swing out to the side, which shortens the front-leg side. Be sure to soften the front-leg hip toward the earth and away from the same-side shoulder while you continue squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of the front leg deep into the pelvis.

在这个体式，前腿的髋部倾向于抬起向肩膀和方向并向这一侧摆动，从而缩短了前侧腿这边。确保缩短前侧腿髋部向地面的距离并远离同侧肩膀，同时继续把大腿外侧向内压。把前脚的大脚趾趾球和脚跟内侧牢牢地压向地板，然后提起前腿内侧腹股沟深深进入骨盆。

Hold your torso and head parallel to the floor for a few breaths. Then, if you have the flexibility, bring the front torso closer to the top of the thigh, but don't round forward from the waist to do this. Eventually the long front torso will rest down on the thigh. Hold your maximum position for 15 to 30 seconds, then come up with an inhalation by pressing actively through the back heel and dragging the coccyx first down and then into the pelvis. Then go to the left side.
保持你的躯干和头和地板平行几个呼吸。然后，如果你柔韧性好，把躯干前侧更近地带向大腿顶端，但不要从腰部弓着背做一动作。最终，躯干放在大腿上休息。在你最大限度的体式保持15到30秒，然后随着呼气，通过把后脚跟积极地压向地板和先把尾骨拉向下进入骨盆再起来。然后进行左侧。

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