Hello, everyone, and welcome to yoga with Adriene.
l am Adriene, and today we’re going to learn the Baddha Konasana.
It’s a seated posture, uh, or the bound angle pose,
as they call it,
uh, seated posture that increases flexibility in the hips,
also in the growing, and we’re also going to take it down onto our backs,
and learn Supta Baddha Konasana which is a reclined version,
uh, which is super yummy,
so let’s get started.
[music playing] YOGA with ADRIENE, baddha konasana, BOUND ANGLE POSE.
OK, so, Baddha Konasana, if you ever took ballet, when you were little,
then you’re probably familiar with this pose.
OK, so we’re gonna start by drawing the right heel in,
followed by the left heel in,
and just bring the soles of the feet together,
and then same thing, if you wanna lift the hips,
we can on a blanket, or a block, or a bolster,
or a pillow or a book, or a newspaper roll.
Bring the soles of the feet together, I’m gonna take my thumbs to the arches of my feet,
and just give myself a little massage, why not? We don’t touch ourselves enough,
OK, so just give me myself a little bit of stimulation on the feet and on the arches of the feet,
打开脚 像打开书一样 加入呼吸
opening my feet, maybe like a book here, coming into the breath.
Of course, and then I’m gonna take my fingertips behind me, and just lift my tail,
lift my sit bones, and bring my pelvis as close to my heels as l can,
and then just making sure that l feel comfortable here, if you feel any pain whatsoever,
then maybe inting your toes forward, and we’ll get close to the heels on the another day.
就这样 让身体柔软 延展
So just checking in with that, softening the growing here,
l’m gonna interlace my fingertips, bring them around my toes and same thing,
和简易坐姿势一样 拱背 下巴抵胸
as we do in Sukhasana, just coming into the pose by rounding chin to chest,
breathing into the back, feeling the skin of the back stretch,
elbows grown left to right here, and then from here,
from my foundation that, which is touching the earth of the floor or our toe,
coming into this bound angle pose,
or the butterfly, butterfly posture.
OK, but rather than taking that pressing knees down, think about drawing the tops of the thighs,
out and down, so external rotation tops the thighs,
instead of pressing the knees down,
so there’s a three-water fall from the quets noting down, down, down.
So opening up little lamp chops here.
如果我想深入拉伸和延展 我就用中指 食指和大拇指
OK, if l wanna deeper strech and growing, so as l can take my middle finger and index finger and thumb,
and l can interlace around my big toe. OK, then I’ll bring my elbows left to right,
and find that nice long line from the crown of the head, to the tip to the tail bone,
and may even wanna draw my navel in towards my spine, tops the thighs, actively drawing down,
opening my feet up like a book here, l’ll take a nice sweet inhale in,
and then bent the elbows left to right,
coming forward, but rather than allowing the spine to round now,
l’m going to set my intensions to keep a nice flat back,
腿上部 主动向下 吸气
tops of the thighs, actively drawing down, inhale in,
呼气 向前倾 可能只能做一点
exhale, come forward, may only come a little bit,
我在这呼吸 软化身体 尾骨压在地上
and I’ll just breath here again, softening the growing, keeping the sit bones rooted.
OK, we can begin to pulse maybe here,
and then in time we will be able to bring belly closer to your heels,
but l think it’s so important to stay connected to that stander, that stuff.
This nice long line from the crown of head to the tip of tail bone,
rather than forcing ourselves into the pose.
一般而言 如果你觉得在勉强做某件事 尤其是呼吸
In general, if you ever feel like we’re compromising anything, the breath is specially.
it’s always a good idea to ease, ease up.
好了 我们做到了 束角式
OK, so here we are, in butterfly posture or bound angle pose,
5到10个呼吸 曲肘 身体前倾 感觉很舒服
five to ten breaths, pulling the elbows left to right, and coming forward that feels yummy.
We can keep the chin drawing into the chest, keep this nice line between the crown of the head,
and tip to the tail bone,
OK, after about five to ten breaths here,
然后 释放 放松一下 继续
then, uh, fly, you can release, and go ahead,
and allow the spine to round, tops of the thighs as they’re still active,
as l draw my chin to my chest and my nose towards my toes,
[inhale] breathing [exhale]
drawing the navel in,
then when l feel satisfied here, l’ll come back to that flat back position,
extending through the crown of the head,
drawing the shoulders away from the ears,
and then top to the thighs, roll out and down, as l come back up to seated.
OK, l wanna do the same pose six months from now,
and see if my hips open up anymore,
cause I’m gonna be practising more regularly, so you should do it too.
现在我要躺着做 相同的姿势 束角式
OK, uh, now l wanna take it to the back, ok, same pose, Baddha Konasana,
we’re gonna recline it, Baddha Konasana.
So we’ll grab two blogs and come to life on our back,
or if you don’t have a blog, just come to life on your back.
OKie-doke, so Supta Baddha Konasana, we’re gonna take it to a nice yummy,
uh, variation or modification by coming flat onto our backs,
抱住双膝 靠近胸部 保持几秒钟
and while we go to hug the knees to the chest, just for a second here,
wrapping the arms around the shins around the legs,
crowning the shoulders down, just rock little side to side,
give yourself a little massage in the lower back and the knees,
膝部画圈 感觉很舒服 对吧？
and even take the knees to the circle, that feels good, ok?
then we’ll relax the shoulders and elbows down,
and we’ll bring the soles of my feet to the earth,
and l’ll take my palms to the tops of the thighs, and open the book,
drawing the soles of the feet together, ok?
同样 脚底相对 打开双腿 就像蝴蝶的翅膀一样
So same thing, opening my little butterfly wings, bring the soles of the feet together,
take a deep breath in. [breathing]
As you exhale, release the weight of the body completely in fully into the mat,
so Supta Baddha Konasana, reclined Baddha Konasana, is a restored of posture.
So we definitely wanna take the time to exhale,
start to waiting to exhale, l’ve never make that joke in yoga before, l will,
but not today, so I’m going to relax with the exhale,
then see if l can maybe crown my heel up towards,
my root, maybe just a little bit more,
outer edges of the feet, connected to the earth,
同样 大腿上部向外转 向下贴
same thing, tops the thighs, rotating out and melting down towards the mat,
but this time l have gravity to help me do the work,
so l can even take my palms, bring them into the inner side, just rotating them out a little bit.
OK, now we can interlace the fingertips,
放在腹部 这很舒服 因为我们的手随着呼吸动
just bring them to rest on the belly, which is great, because we can breath until our hands here,
吸气 腹部隆起 看看 然后呼气
letting the belly rise on the inhale, look at that, and exhale,
fall, l love to bring my palms to my belly sometimes when l wanna tap into my breath,
because l can actually use it as a guideline or visual image of inhale in,
让我的腹部 手 吸气的时候上升
allowing my belly to, let my hands rise, and then on the exhale,
allowing my belly to the hands fall,
ok? couple of yummy variations here, l can interlace the fingertips, bring them behind the head,
伸出拇指 按摩颈部 我喜欢称之为燃烧
extending the thumbs here to message the neck, l like to call this burns,
bring this posture heel, letting the arms and legs marry each other,
and really getting a nice little sweet back pain here, so there’s space between my lower back in the mat,
胸部打开 髋部打开 脊柱延展
opening the chest, opening the hips, opening the growing,
another variation is cater the arms for football goalkeeper’s arms,
我在得克萨斯的奥斯丁 所以只要提到橄榄球 人们就喜欢 对吧
l’ve been in taxes, so anything anytime l can bring football or anything, people dig, OK?
This is born but goes enough,
so football go pose the arms here, uhn,
胳膊肘摆到正确的姿势 如果你用电脑时间很长 这是一个很棒的姿势
so bending the elbows in kind of veright angle, this is also great if you spent a lot of time with computer.
Ahh, opening the shoulders, opening the chest, and then again,
letting that exhale [exhale]
really take all the tension away [exhale]
感觉像空气一样 吸气 呼气
feeling the bully with air, inhale and exhale,
releasing the weight of the body completely and fully into the mat,
feel super yummy, if, if by chin, you happened to have,
to this little blockies, there are million variations for, for all of these Ansana,
and especially for this one, but here, just one little suggestion,
is to take the one block lengthwise to the spine,
把肩胛骨放上去 然后 另一块砖
and putting underneath the shoulder blades here, and then this, the second block,
we can bring as a pillow for the head, just supporting, uha, the weight of the head,
and the same thing, you guys, drawing the soles of the feet together,
opening arches of the feet, tops the thighs,
向外旋转 就是让两腿打开 不要把膝部向下压
rotating out so rather than taking pressing the knees down, l’m just letting my thighs open up,
and then, ahh, opening up the shoulders and go cactus arms,
哦 太棒了 松开手 指尖相对
whoo, hallelujah, in just go open palms, interlace the fingertips,
whatever feels good for you, and close the eyes,
and relax here. [exhale]
Supra Baddha Konasana.
OK, so that was another basic posture,
Baddha Konasana or bound angle pose, and we also take on our bed,
or reclined bound angle pose,
在看电视的时候 离开沙发 做这个姿势
and you can enjoy that, while you watch TV, get off the sufa,
and prove that posture open your hips, your growing,
and do some butterfly while you watch television,
l’m not judging you for watching teles, l’m just saying,
看电视的时候 如果你愿意 可以做这个姿势
you can do this pose while you watch it, if you wanna to, uhm.
OK, thanks, guys, if you have any questions,
or comments or you wanna talk about how judgement to l am to people who watch TV,
l watch TV too, uhn, then, please leave it in the moment box,
and if you haven’t already subscribe to the channel, please do,
可以看到更多的“Adriene瑜伽”节目 感谢收看 再见
and visit yoga with Adriene for a lot more, thanks, you guys, Namaste.
基础瑜伽 - 束角式