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Yogajournal精选体式:骆驼式

2010-12-11

Camel Pose骆驼式

(oosh-TRAHS-anna)
ustra = camel

Step by Step步骤

Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don't harden your buttocks. Imagine that you're drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor.

用膝盖跪在地板上，大腿垂直于地板。轻轻旋转大腿向内，缩小你的臀尖的距离，收紧臀部但不要缰硬。想像拉起你的坐骨进入躯干。保持你的臀部外侧尽可能放松。把胫骨和脚背压向地板。

Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don't "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.

把手放在骨盆的后侧，掌根放在臀部的上部，指尖向下。用你的手去延伸骨盆后侧并通过尾骨向下进一步拉长它。然后再轻轻地收紧屁股向前，向耻骨的方向。但即使这样也要确保腹股沟不要“膨胀”向前。为了防止这样，施力让大腿前侧往回，以对付臀部向前的动作。

Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won't be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor. If you need to, tilt the thighs back a little from the perpendicular and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot. If you're not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels.

在保持尾骨和肩胛骨稳定的前提下，向后屈身。在那一刻保持你的头抬起，下巴靠近胸骨，手放在骨盆上。初学者当然不能直接进入到这个体式，既要保持大腿和地板垂直，手又能放到脚上。如果你需要，大腿从垂直状态翘起一点，并轻微扭转到一边让手放在同侧的脚上。然后施力于大腿回到垂直状态，调整躯干到自然状态，然后用另一支手接触另外一支脚。如果不压缩你的下背部就不能接触到脚的话，转动脚趾向上抬起脚根。

See that your lower front ribs aren't protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat.

检查一下你的前侧肋骨下部不要明显地向天花板的方向突出，收紧腹部并伸展下背部。放松前侧肋骨并提起骨盆前侧，向着肋骨的方向。然后提起后侧肋骨的下部离开骨盆并保持脊柱下部尽可能地长。手掌牢牢地抓住脚趾（或者脚跟），掌根在脚跟上，手指指向脚趾的方向。向外侧调整手臂，以便让肘眼朝前，不要挤压肩胛骨。保持脖子在一个相对中立的位置，既不收缩也不延长，也不放下后脑勺。但小心不要拉紧脖子而使喉咙紧张。

Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child's Pose for a few breaths.

保持这个体式30秒到1分钟。退出时，手回到骨盆前，放在髋关节点上。吸气，通过推髋关节点向下，朝向地板的方向，拉起你的头和躯干。如果你的头向后，引导你的胸腔往回，不要凸出下巴朝着天花板和让你的头领先回。在婴儿式休息几个呼吸。

Benefits益处

Stretches the entire front of the body, the ankles, thighs and groins,伸展身体整个前侧，踝关节，大腿和腹股沟。
Abdomen and chest, and throat伸展腹部、胸部和喉部。
Stretches the deep hip flexors (psoas)伸展深层的髋屈肌（腰大肌）
Strengthens back muscles增强后侧肌肉
Improves posture改善体态
Stimulates the organs of the abdomen and neck刺激腹部和颈部器官。

Contraindications and Cautions禁忌和注意事项

High or low blood pressure高血压或者低血压
Migraine偏头痛
Insomnia失眠症
Serious low back or neck injury严重的腰椎和颈椎疾病

【解剖名词】
hip臀部,屁股;髋部;髋关节

shin胫节

chin下巴

sternum胸骨

rib肋骨

flexor屈肌
psoas腰大肌

Migraine偏头痛

Insomnia不眠症

【关键形容词】

perpendicular垂直的,成直角的,

simultaneous同时发生的,同时存在的;同步的,一齐的

minimal最小的;极微的

relative相对的,比较的

neutral中立的

【关键动词】

Rotate旋转,转动
spread使伸展,使延伸

puff膨胀

counter反对;反击;反驳;抵消

lean倾身,屈身
tilt使翘起
twist扭转;扭弯;旋转

compress压,压紧,压缩
elevate举起;抬起;使上升

protrude伸出,突出
crease褶痕，皱褶
squeeze榨,挤,压,拧

flex屈曲;收缩

extend延长，延伸

strain拉紧;拖紧;伸张

Strengthen加强;增强;巩固

Stimulate刺激;激励;使兴奋;促使