练习瑜伽何为准线？

2011-01-08

　

Once you find proper alignment in Tadasana, you'll balance with ease in Headstand.

当你在山式中找到准线时，你就很容易在头倒立中找到平衡。

By Roger Cole

 

 

 Can you complete the following sentence? "A good Salamba Sirsasana (Supported Headstand) is like (a) a banana, (b) a jackknife, (c) a leaning tower, (d) a tall, elegant spire." The answer is obviously d, but what if the sentence is instead, "My Headstand is like..."? For a lot of people, the answer is "I don't know." After all, you can't see your own body when you're standing on your head, so unless you have outside help, you have to use internal sensations from your muscles, tendons, and joints in order to line yourself up in the pose. But when you learn where to direct your attention, it is remarkably easy to avoid common mistakes such as arching back too far into the infamous banana shape, bending forward at the hips and creating the jackknife, or tilting your entire body forward or backward, making you the Leaning Tower of Headstand. With just a little practice, you can feel your way into near-perfect Headstand alignment.

你可以给下面的句子填空么？“一个好的头倒立像_______。” a. 香蕉；b. 镰刀；c. 斜塔；d. 又高又优雅的尖塔。

答案非常明显。但是换一种问法：“我的头倒立像______。”对于很多人来说，答案是我不知道。总而言之，当你做头倒立时无法看到你自己的身体，所以，除非有别人帮忙，否则你必须用内在感受对这个体式的肌肉、肌腱和关节进行内观。但是当你学会将意识集中在何处的时候，就很容易避免一些经常发生的问题，例如在头倒立中后弯过多就像香蕉的形状、臀部前曲过多形成镰刀、或者整个身体向前或向后倾形成一个斜塔。通过一点联系，你可以体会几乎完美的头倒立准线。

 

When you find your line in Headstand, it's a beautiful thing. Your bone structure naturally supports you, and the pose feels light, easy, quiet, and rejuvenating. You still use your muscles, but only for the relatively undemanding task of keeping your bones stacked vertically on one another. When you are out of line in Headstand, on the other hand, the pose becomes a tense, wobbly, fatiguing struggle against gravity in which your muscles bear too much of your weight and must grip constantly to prevent collapse. So it's well worth your while to put in the minimal investment of time and effort it takes to learn good Headstand alignment.

在头倒立中找到准线是一件非常美好的事情。骨骼形态可以几乎承载整个身体，感觉到体式的轻盈、安详和附有活力。你还是要利用肌肉，但是只是相对轻松地辅助骨骼一个一个垂直相叠加。当你在头倒立中不处于准线的位置，也就是说，由于你过于强迫肌肉支持身体重量来防止体式倒塌，导致这个体式紧张地、不稳定地、辛苦地抗地心引力，从而保持在那里。所以，为了在这个体式中使用最少的时间和努力投入，学习头倒立准线是非常重要的。

 

Start at the Mountain

从山式开始

A tried-and-true technique for finding your alignment upside down is to start right side up, in Tadasana (Mountain Pose). If you learn to create a straight vertical line in Tadasana by cuing in to internal sensations rather than relying on external feedback, you can re-create the experience in Headstand. Three alignment techniques in Tadasana are particularly helpful. They are (1) neutralizing your pelvic tilt and lumbar curve, (2) neutralizing the front-to-back placement of your pelvis (meaning, don't push your hips too far forward or too far back), and (3) aligning your whole body with gravity.

一个非常好的技巧是，在以山式站立的练习作为倒立的基础练习。如果你通过感受内在而不是依靠外在反馈学会在山式站立中创造准线，你可以重新找到头倒立的新体会。有3个寻找头倒立准线的技巧。（1）让骨盆处于中立位置和腰曲有正常的生理曲度；（2）让骨盆前后位置处于中间位置（也就是说，不要把骨盆向前或向后推太多）；（3）利用地心引力形成准线。

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