阴瑜伽体式:Camel骆驼式

2010-08-06

　

Benefits:

• Like Saddle pose, the Camel deeply arches the sacral/lumbar spine and opens the top of the thighs. There is less opening in the ankles than the Saddle, but there is still some opening there;
• Stretches the hips' flexors and opens the shoulders - Iyengar says this is excellent for people with drooping shoulders or hunched backs.

益处: 像鞍式一样, 骆驼式深度拱出骶骨/腰部脊柱并且伸展大腿前侧. 脚踝的伸展不如鞍式, 但仍然有伸展; 伸展臀部的屈肌并打开肩部 - 阿杨格说s对于佝肩弓背的人来说是极好的体式. Contra-indications: Iyengar claims that the elderly, or people with spinal injuries, can do this pose. However, to be sure this is safe, seek medical advice if you fit either category; Without support, the back can spasm, so people with weak backs may want to do only the gentle versions (see below); If you have any neck issues, do not drop head back - keep the chin to the chest.    不适迹象: 阿杨格主张年纪较大的, 或者有脊柱损伤的, 可以做这个体式. 然而, 为确保这是安全的, 寻求医生的建议是否是你适合的范围; 没有支撑, 背部会痉挛, 所以背部不好的应该只做简易的变体（如下）; 如果你有任何颈部的问题,不要让头后仰--让下巴靠近胸部保持. Alternatives & Options: There are two ways to go into this pose - by holding hands on the hips and keeping the hips forward as you arch back, or by having the hands on the floor behind you and walking the hands forward (as shown), until you have reached an edge; Dropping back may be unsuitable for people with back problems, because there is little support from the hands in this version. Do the hands on the floor version instead; Walking the hands on the floor toward the feet may be unsuitable for people with knee problems because there is more pressure in the knees in the early stages of this variation; Very flexible students may wish to bring their hands to the floor between the feet, or move the hands toward the knees; For less flexible students, the toes can be tucked under and the hands rested on the heels, or on a block between the feet.

Hold for how long?

• One to two minutes at most. [1]

替代体式: 有两种方式进入体式 - 双手放在臀部，后弯时将臀部向前推送, 或者将双手放在地面慢慢向身体方向移动（如图）, 直到你达到极限; 背部有问题的人做向后的体式可能会感到不适, 因为在变换当中没有手的支撑。（这些人）做双手在地板上的变体来替代; 让双手在地板上向脚的方向移动可能让那些有膝盖问题的人感觉不舒服，因为变化的早期对膝盖造成很多压力; 非常柔软的学员可能会愿意让手掌落在脚中间的地板上，或将手靠向膝盖的方向; 对于柔韧性差的学员, 让脚趾踩地手放在脚后跟上, 或让手放在在脚之间的瑜伽砖上. Meridians & Organs Affected: Urinary Bladder, Kidney and Stomach meridians; Sometimes the upper arms and shoulders are stressed, which stimulates the Heart and Lung meridians; Thyroid is stimulated, if the neck is dropped back. 经络&器官的影响: 膀胱经,肾经和胃经; 优势上臂和肩膀伸展,可以刺激心经和肺经; 如果颈部放松向下，甲状腺会受到刺激. Joints Affected: The spine, shoulders and ankles. 作用关节: 脊柱，肩膀和脚踝.

保持多久? 最多1到2分钟。[1] 反体式? 婴儿式 。缓慢还原, 胸部提升向前, 允许头部后仰直到肩部回到臀部上方, 然后抬头向前，臀部后坐到婴儿式. Counter poses? Child's Pose ?Coming out slowly, lift chest forward, allowing the head to remain dropped back until the shoulders are over the hips, then bring the head forward and sit back into Child's Pose. Similar to? Ustrasana (ustra means camel). 类似于? 骆驼式  1 -- This is a very yang-like pose and requires a lot of leg strength in the full posture, or if your hands are on your hips or lower back. In the supported pose, with the hands on the floor or on your legs or feet, you may stay longer, as you can rest on your arms.

1 -- 这是一个偏“阳”的体式-在完全的体式当中要求腿部很好的伸展, 或如果你的手在臀部或后背上.在支撑的体式中, 双手放在地板或腿上或脚上, 你可能会保持时间长一些因为你可以以手臂支撑休息.

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