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美俪阿萨娜瑜伽培训|Bhawani:你是用什么方法提升体式的呢?
  点击次数:701   发布时间:[2017-07-27]  

有没有那么一瞬间,
你怀疑自己练的是“假瑜伽”?

 / 1 /

瑜伽已有几年时间,还是无法独自习练
不是口令频繁出错,就是体式编排不对
唉一沮丧起来,都怀疑是不是天赋问题

 / 2 /

糟糕的是,功底已经有新高度突破不了
瓶颈期卡着,想上也不是想下又不甘心
难过得找不着出口时,就特想原地爆炸

哎哎哎…打住!打住!
别急着自我否定,也别想找借口继续堕落
用Bhawani老师的话来说,咱就是——

We all have different body types and different challenges when it comes to asanas, or the physical poses. In my own practice, I've found there are five little adjustments I can make that improves my form in almost any posture.

译文:由于我们每个人的身体情况不同,在练习瑜伽体式过程中也会面临不同的挑战。因此我从平时的习练中总结出五种微调方法来精进体式。

Here are my five tips for improving almost any pose. I hope they'll help you, too!

译文:以下的五点建议可以运用到大多数体式练习中,希望也能对你有所帮助。

五大微调法则

1找准根基
Find your roots. In standing poses that means pressing your feet into the floor for stability. In seated poses, it's your sitting bones that will ground. In Downward Dog, your hands and your feet become your roots. A strong foundation almost always makes for a stronger and safer pose.

译文:站立体式,双脚应有力压实垫面。坐立体式,坐骨应压实垫面。下犬体式,四肢为根基。一个稳定而有力的根基能让你体式做得更加安全地深入体式。

2延展脊柱
Elongate your spine. This is the one instruction I hear more than any other in my yoga classes--and with good reason! When I learned to find as much length as possible in my spine my poses felt light, more buoyant, and a lot safer, too.

译文:这是在我瑜伽课堂中听到最多的一句引导词,确实非常有帮助。在练习过程中,越加延展脊柱越能感受身体的轻盈和安全地深入体式。

3肋骨回收,尾骨向下
Pull the ribcage back in line and lengthen the tailbone. My tendency in most poses is to stick my butt out and my ribcage forward, creating a super-arch in my low back. It also creates a pesky dull ache. This is not the kind of backbend that will help you gain strength and stability. So, I'm always asking checking in to make sure my tailbone is lengthening (i.e. my butt is not sticking out) and my rib cage is in line.

译文:我发现很多人做很多体式时,总是臀部后翘,肋骨突出,这样塌腰的后弯也无法帮助你建立力量与保持稳定,反而造成下背部紧张与疼痛。所以我总会引导学生尾骨向下,肋骨回收,不要塌腰。

4收紧大腿肌肉
Firm your thigh muscles. I'm a hyper-extender. This means my joints are a little TOO flexible--particularly my knees. When I baring weight on my legs, as in standing poses like Trikonasana, I have to be careful not to put my knees in a compromising position. So I have to be sure that my thigh muscles are firm and working to protect my knees.

译文:我的身体打开了,所以意味着我的关节有些过于灵活,尤其是我的双膝。所以像三角式这样的站立体式,身体重量几乎在双腿上,我得确保大腿肌肉收紧大腿肌肉以避免膝盖超伸来保护双膝。

5放松
No matter what pose I'm practicing, I try to find my edge. Then I take a deep breath and back off just a little. This way I'm working ... but it's not a struggle. I can hold poses for longer this way, and I'm less prone to injury.

译文:在练习体式时,我会找到身体极限,深呼吸后将身体稍退回一些,这样能让我更长久地保持体式以及预防运动损伤。而不是强迫自己完成体式。

那你用什么方法提升体式呢?
快来参加Bhawani老师的晚间课
让你的体式得到完美提升!

参加报名方式 | 

娜老师:微信/电话:15359876150

钟老师:微信/电话:15359876155

黄老师:微信/电话:15359876152

韩老师:微信/电话:15359876153

李老师:微信/电话:15359876156


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