阴瑜伽体式:Anahatasana阿那哈他式

2010-08-06

　

Anahatasana
(Melting Heart)
阿那哈他式

       Benefits益处:

• Good strech for hte upper and middle back(很好地伸展上背部和中背部);
• Mill slso open shoulders(也可以打开肩部);
• Soften hte Heart(柔软心脏).
  Contraindication不适特征:
• Be careful:if student has a bad neck,this strain it(小心: 如果学生颈椎不好，这会造成颈部紧张).
  Alternatives & Options其他选择:
• If shoulder pain prevents the arms going over head,move arms wider apart(如果肩膀疼痛阻碍手臂向头顶方向伸展，将两臂分的更宽些);
• Flexible students can bring chin to floor and look ahead,but this could strain the neck(柔韧性好的学生可以将下巴放在地板上，眼望上方，但这会使得颈部紧张);
• If knees are uncomfortable here,place a blanket underneath them(如果在这个体式膝盖不舒服，放一毯子在膝下);
• Toes can be tucked under(脚趾可以回钩朝下);
• Chest can be rested on a bolster(allowing the body to relax)胸部可以放在抱枕上休息 (让身体放松);
• Can do this pose with just one arm forward at a time,resting the head upon the other forearm(一次可以单臂伸展向前来做这个体式，将头放于另一侧前臂上）。

         Meridians & Organs Affected经络&器官影响:

• Along the spine,the Urinary Bladder lines(沿着脊柱,膀胱经);
• The arm meridians,especially the Heart and Lung lines(手臂的经络, 尤其是心包经).
  Joints Affected关节的影响:
• Upper back(whick is actually the scapula,not the thoracic spine)上背部 (主要是肩胛骨, 而不是胸椎);
• Mildly stresses the lower spine(适度地压迫下背部);
• Shoulder/Humerus joint(肩/肘关节).
  Hold for How Long(保持多长时间)?
• Three to five minutes(三到五分钟);
• If the student is resting chin on floor,the hold may need to be shorter,the student has to carefully watch the sensations in the neck(如果学生将下巴放在地板上，保持时间可以短一些,学生需小心观察颈部的感觉).
  Counterposes反体式?
• Lying on stomack,or go back to Child's Pose(腹部着地平躺, 或回到婴儿式).
  Similar to类似于?
• Half Down Dog(aka Puppy Dog). 半下犬式 (幼犬).
  Other Notes其他要点:
• It is nice to do this pose after a series of lower back bends(在一系列下背部弯曲的体式后做这个体式会很好);
• Could be used as a gentle warm_up before deeper back bends(可以被用在深度背部弯曲体式之前的温和热身);
• If students feel pinching in the back of the shoulders,they may be reaching a compression piont,abducting the arms(moving them farther apart)may release this.If this does happen here,it probably in Down Dog and the Wheel too,so they may be well advised to have hands wider in these poses如果学生感到肩部后侧强烈拉伸, 他们可能会有压力, 展开手臂 (双手距离加大) 可能会缓解. 如果这种现象的确在这里发生，在下犬和轮式也会出现，因此在这些体式中双手再向两侧打开些会更好些.

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