Yogajournal精选体式：半鱼王式

2010-12-09

　

Half Lord of the Fishes Pose半鱼王式

——选自《美国瑜伽杂志精典体式》

Sit on the floor with your legs straight out in front of you, buttocks supported on a folded blanket. Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling.

坐在地板上，脚向前伸直，臀部坐在一个折叠的垫子上。屈膝，脚放到地板上，然后滑动左脚放在右腿下靠近右臀部的位置。放左腿的外侧在地板上。右脚跨过左腿并竖放在左臀的外侧。右膝盖直接指向天花板。

Exhale and twist toward the inside of the right thigh. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together.

呼气并向右大腿的里侧扭转。右手在右臀后压向地板，并把左上臂放在右大腿靠近膝盖的位置。拉你的前侧躯干

和右大侧内侧紧贴在一起。

Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso. Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.

把右脚内侧积极地压向地板，放松右侧腹股沟，并伸展前侧躯干。躯干上端轻轻地向后倾斜，作用于肩胛骨，并继续拉长尾骨向地板的方向。

You can turn your head in one of two directions: Continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at the right foot.

你可以转头向二个方向中的一个：通过转它向右继续扭转躯干；或者通过头向左转与躯干的扭转相反，看向右脚上方的左肩。

With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help. Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine; don't concentrate it in the lower back. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.

伴随着每次吸气胸骨向上提一点，把手指推向地板以帮助。很次呼气再扭转一点。确保通过脊柱整体的伸展来平均扭转；不要仅聚集在下背部。保持30秒到1分钟，然后呼气放松，回到开始的位置，向左侧重复同样长的时间。

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