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Yogajournal精选体式：双腿背部伸展

2010-12-09

Paschimottanasana双腿背部伸展（背部前曲伸展坐式）

（Seated Forward Bend）

(POSH-ee-moh-tan-AHS-anna)
paschimottana = intense stretch of the west (pashima = west
uttana = intense stretch)

Step by Step

【步骤】

Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. Repeat on the other side. Turn the top thighs in slightly and press them down into the floor. Press through your palms or finger tips on the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs descend.

臀部坐在折迭的垫子上，你的脚向前伸直。通过脚后跟积极伸展向前。轻摇左臀，并用右手拉右侧坐骨远离脚跟。在另一侧重复这一动作。用手掌或者指尖在髋部旁压向地板，并把胸骨的顶端向天花板的方向提，大腿上部同时下沉。

Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn't possible, loop a strap around the foot soles, and hold the strap firmly. Be sure your elbows are straight, not bent.

把内侧的腹股沟拉向盆骨。吸气，保持躯干前侧长，从髋关节处而不是腰部向前屈身。拉长尾椎骨远离盆骨的后侧。如果可能的话用手抓脚掌，拇指在脚底部，肘部充分伸展。如果不可能，用带子环绕脚底部，带子抓紧。确保肘部伸直，不是弯的。

When you are ready to go further, don't forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap. Always lengthen the front torso into the pose, keeping your head raised. If you are holding the feet, bend the elbows out to the sides and lift them away from the floor; if holding the strap, lighten your grip and walk the hands forward, keeping the arms long. The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last.

当你准备进一步伸展时，不要用力拉身体进入前屈，不管你的手是握脚掌还是有绳子。进入体式时拉长躯干前侧，保持头部伸展。如果你是手握脚掌肘部向外打开，抬离地板。如果是手握绳子，紧握并拉紧，手往前走，保持手臂伸长。下腹部先接触大腿，然后是上腹部，肋骨，最后是头。

With each inhalation, 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 and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.

随着每次吸气，轻轻抬起并伸展躯干前侧；随着每次呼气，放松一点完全进入前屈。伴随着每次呼吸，用这种方法躯干极微地振荡与伸展。你最后可以伸展手臂向更远处并放在地板上。

Stay in the pose anywhere from 1 to 3 minutes. To come up, first lift the torso away from the thighs and straighten the elbows again if they are bent. Then inhale and lift the torso up by pulling the tailbone down and into the pelvis.

在这个体式上保持1到3分钟。起来时，先从大腿处提起躯干并伸展肘部（如果它们是弯曲的）。然后吸气，通过拉尾椎骨进入盆骨的方式抬起躯干。

Benefits益处

Calms the brain and helps relieve stress and mild depression
平静大胸并帮助减缓压力和意气消沉。
Stretches the spine, shoulders, hamstrings
伸展脊柱、肩和腘绳肌。
Stimulates the liver, kidneys, ovaries, and uterus
刺激肝脏、肾脏、卵巢和子宫
Improves digestion
促进消化
Helps relieve the symptoms of menopause and menstrual discomfort
帮助减缓更年期病症和月经的不适
Soothes headache and anxiety and reduces fatigue
减轻头疼、焦虑和疲劳
Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
治疗高血压、不孕症、失眠症和鼻窦炎
Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
传统教程上说这个体式增加食欲，减轻肥胖症和治疗疾病

Contraindications and Cautions禁忌和警告

Asthma 哮喘
Diarrhea 腹泻
Back injury: Only perform this pose under the supervision of an experienced teacher.
背痛：只有在有经验的老师指导下才能练习这一体式。

【解剖名词】

buttock臀部

heel脚后跟

hip髋部
sternum胸骨

groins腹股沟

pelvis盆骨

torso躯干

waist腰部
tailbone尾椎骨

thumb拇指

sole脚底

elbow肘部

belly 腹部

thigh大腿
rib肋骨

liver 肝脏

kidney肾脏

ovar卵巢

uterus子宫

【关键名词】

digestion消化

menopause更年期;绝经期

symptoms病症
menstrual月经的

anxiety焦虑

fatigue疲劳

infertility不孕症

insomnia失眠症

sinusitis鼻窦炎

appetite食欲

obesity肥胖症

【关键动词】

press：按,压,挤
pull：拉,拖,牵,拽

lift： 举起;抬起[(+up)]

draw: 拉,拖;拉长,拖长

extend:延长,延伸;扩大,扩展

lengthen: 变长,延长

stretch:伸直;伸出;伸长[(+out)]

Stimulate：刺激;激励;使兴奋

soothe缓和;减轻

Therapeutic 治疗的