Yogajournal精选体式：Tadasana山式

2010-12-09

　

 

Tadasana

(tah-DAHS-anna)
    tada = mountain

Step by Step

Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.

站立，用大脚趾的底部触碰地面，脚跟微分开（以便第二脚趾互相平等）。抬起并伸展脚趾和脚球，并把它们轻轻地压向地板。前后左右轻摇身体，逐步减少摇摆到停顿，让重量平均分配到脚上。

Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.  

收紧大腿肌肉并上提膝盖，不要便下腹部僵硬。上提脚踝内侧加强内侧足弓，想像一个能量线从大腿内侧到腹股沟，再从腹股沟那里穿过躯干的中心、脖子、头并通过头顶。大腿上部轻微向内旋，尾骨向地板的方向拉长，耻骨向肚脐的方向提升。

 

Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.

肩胛骨压向背部，然后扩展并放松肩胛骨到背部。不要把前侧肋骨的下端往前推。把胸骨的上端向天花板的方向提。扩展锁骨，手臂垂于躯干两侧。

Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.  

平衡头顶在骨盆中心之上，下巴的下端与地板平等。喉咙放松，舌头松弛，目光柔和。

Tadasana is usually the starting position for all the standing poses. But it's useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily.

    山式通常是所有站姿的开始体式。但它经常做为单个体式来练习而受益。在山式保持30秒到1分钟，轻松地呼吸。

 

Benefits功效：

• Improves posture 改善体形
• Strengthens thighs, knees, and ankles加强大腿、膝关节和踝关节的力量
• Firms abdomen and buttocks 锻炼下腹部和臂部的肌肉
• Relieves sciatica 减轻坐骨神经痛
• Reduces flat feet 减少扁平足

 

Contraindications and Cautions禁忌和注意事项：

• Headache 头痛
• Insomnia 失眠
• Low blood pressure 低血压

【解剖名词】

ankle脚踝

arch足背,足弓

pubis耻骨

navel肚脐

shoulder blades 肩胛骨

collarbones锁骨

chin下巴

throat喉咙

【关键动词】

spread张开;展开;摊开

Rock摇,摆动,振动

sway摇动,摇摆

【关键词】

parallel平行的

相关瑜伽知识推荐

• 瑜伽的体式不在于结果 [2015-02-08]
• 关于乳腺癌，你可以选择的 [2015-02-08]
• 你知道瑜伽美容的原理吗？ [2015-02-08]
• 产后修复塑身，把握时间很重要 [2015-02-08]
• 会员需知：瑜伽课上迟到，你将失去什么？ [2015-02-08]
• 无论你现在多棒，重要的是你要开始行动变更棒！ [2015-01-10]
• 练习瑜伽不是为超越别人，而是完善自己 [2015-01-10]
• 我们为什么要和大家一起练习瑜伽，而不是在家自己练习？ [2015-01-10]
• 我们为什么要和大家一起练习瑜伽，而不是在家自己练习？ [2015-01-10]
• 有关瑜伽体式教学的五个方面 [2015-01-10]

[返回首页] [打印] [返回上页]