Yogajournal精选体式:头倒立

2010-12-11

　

Step by Step步骤

Use a folded blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands. More experienced students can open their hands and place the back of the head into the open palms.

用一块折叠的垫子或者粘垫护着你的头和前臂。跪在地板上。交叉你的手指并把前臂放在地板上，肘部与肩同宽。轻轻地摇动上臂向外，但把内侧的腕关节牢固地压向地板。把头顶放在地板上。如果你是刚开始练习这个体式，把掌根压在一起，让你的头后偎依着紧握的手。有经验的学生可以分开掌根并把头后放在开放的手掌里。

Inhale and lift your knees off the floor. Carefully walk your feet closer to your elbows, heels elevated. Actively lift through the top thighs, forming an inverted "V." Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible. This should help prevent the weight of the shoulders collapsing onto your neck and head.

吸气并从地板处提起膝盖。脚小心地向肘关节方向走，脚跟抬高。从大腿高处积极提起，形成倒“V”形。固定肩胛骨在背部并向尾骨的方向提起它们，这样躯干前侧尽可能保持长。这可以防止肩膀的重量塌陷到你的脖子和头部。

Exhale and lift your feet away from the floor. Take both feet up at the same time, even if it means bending your knees and hopping lightly off the floor. As the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels toward the ceiling (straightening the knees if you bent them to come up). The center of the arches should align over the center of the pelvis, which in turn should align over the crown of the head.

呼气，从地板提起你的脚。在同一时间提起你的脚，即使这意味着弯曲你的膝盖并轻轻地跳离开地板。当脚（或者大腿，如果你的膝关节是弯曲的话）举起垂直地板时，稳定尾骨防止骨盆向后。把大腿上部轻轻向内旋转，积极地向天花板的方向压脚跟（伸展膝关节，如果你是屈膝的话）。足弓的中心应该和骨盆的中心顺位，使它们对着头顶并顺位。

Firm the outer arms inward, and soften the fingers. Continue to press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep the weight evenly balanced on the two forearms. It's also essential that your tailbone continues to lift upward toward the heels. Once the backs of the legs are fully lengthened through the heels, maintain that length and press up through the balls of the big toes so the inner legs are slightly longer than the outer.

加强外侧手臂向内，并放松手指。继续把肩胛骨压入背部，拓宽它们，拉它们朝向尾骨的方向。双臂的重量保持平衡。你的尾骨继续向脚跟的方向提起是非常必要的。一旦脚后通过脚跟完全伸展，保持这种伸展并通过压大脚球向上，这样腿内侧就比腿外侧长。

As a beginning practitioner stay for 10 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes. Come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.

初学者停留10秒。每天逐步增加5到10秒，直到你能舒服地保持这个体式三分钟。然后继续保持每天三分钟一周或者两周，直到你感觉相对比较舒服在这个体式上。再每天逐步增加5到10秒直到你舒服地保持这个体式五分钟。呼气下来，不要失去肩胛骨的上提，双脚同时落地。

Benefits功效

• Calms the brain and helps relieve stress and mild depression平静大脑，有助减轻压力和轻度抑郁症
• Stimulates the pituitary and pineal glands刺激脑垂体和松果体
• Strengthens the arms, legs, and spine加强手臂，腿和脊椎
• Strengthens the lungs加强肺
• Tones the abdominal organs增强腹部器官
• Improves digestion改善消化
• Helps relieve the symptoms of menopause有助于缓解更年期的症状
• Therapeutic for asthma, infertility, insomnia, and sinusitis治疗哮喘，不孕，失眠，鼻窦炎

  Contraindications and Cautions禁忌和注意事项

  • Back injury背部受伤
  • Headache头痛
  • Heart condition心脏病
  • High blood pressure高血压
  • Menstruation月经期间
  • Neck injury颈部损伤
  • Low blood pressure: Don't start practice with this pose低血压：不要从这个体式开始练习
  • Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don't take up the practice of Sirsasana after you become pregnant.妊娠：如果你对这个体式比较有经验，你可以继续到妊娠晚期。然而，不要在妊娠之后才开始头倒立。
  • Sirsasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher. Some schools of yoga recommend doing Sirsasana before Sarvangasana, others vice versa. The instruction here assumes the former order.

       头倒立对于高级体式被认为是中等级别的。没有以往的经验不要做这个体式，或者没有在一个有经验的老师的监督下不要做。一些瑜伽学校建议在做头倒立之前做肩倒立，其他反之亦然。这里的指令认为是前者。

 

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