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基础瑜伽——挺尸式 – 译学馆
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基础瑜伽——挺尸式

Corpse Pose - Yoga With Adriene

大家好 欢迎收看“和艾德丽安学瑜伽”
Hello everyone and welcome to YOGA with ADRIENE.
我是艾德丽安
I’m Adriene.
因为今天是万圣节 我们就来学习一下“挺尸式”
and today, Halloween, we’re going to learn the Corpse Pose,
它也是我最喜欢的瑜伽体式之一
one of my favorite favorite postures,
可以让我们练习如何“安详地”放松身体
a place where we can practice resting in peace.
非常棒的一个动作
Super yummy pose.
一起到瑜伽垫上练起来吧
Let’s hop on the mat and learn the Corpse Posture.
在练习挺尸式时我们需要在垫子上躺平
So we’re going to come flat on our backs for Corpse Pose,
挺尸式的梵语念作Savasana
or Savasana.
如果你们……我一直都是短头发 留了很多年了
And if you… I have… always, I have short hair for many many years so
所以我没有经验
I’m just now experienceless.
如果你们扎了马尾还是别的什么发型
But if you have a ponytail or anything back there,
最好还是把头发放下来
it’s time and nice to let the hair go
这样脑袋后面就不会有个东西一直戳着你了
so you don’t have that, um, poking in the back of your head.
我要躺下来了
So we’re coming to lie flat on the back here.
把膝盖屈起来一会儿
I’m gonna to actually keep my knees up here just for a second,
盆骨往内收
and tuck my pelvis in,
尾骨内收 只要稍微调整一下就行
scooping the tailbone, just a slight little body movement here
找到下背部的连接点
to find the link in the lower back.
尾骨内收朝上
So I’m scooping the tailbone uptowards the sky,
肚脐下沉
driving my navel down,
可以把髋部提起来一点再收缩盆骨
maybe even lifting the hips a little bit to get the tuck of the pelvis.
下背部拉长 与垫子齐平
The lower back becomes long and flush with the mat,
现在我要伸直我的右脚
and then from here I’ll extend the right leg out long,
然后是左脚
followed by the left leg out long.
双手轻轻地放在身体外侧
Arms come to rest gently outside,
我要把掌心朝上放在这里
I’m gonna go ahead and turn the palms face up here,
让腋下和胸部这块地方感到呼吸
letting the armpit and chest breathe a little bit here,
这个体式一般是瑜伽练习的最后一个动作
We usually do the posture at the end of yoga practice.
所以最好要让热血沸腾的身体通过呼吸冷却下来
so it’s nice to let the searing body breathe a little bit to cool off.
挺尸式是一个放松身体的动作
So as we’re coming to Savasana, this cooling posture,
我们会进入一个放松和静止的状态
we are gonna come into a place of surrender or stillness.
所以 一定要先在垫子上练习摆好姿势
So, always take your time getting situated on the mat for these postures
这样我们进入挺尸式时
so that once we arrive in the pose,
才能真正放松下来 进入一个放松和自由的状态
we can really soften, surrender and let go.
所以我建议大家
So from here I encourage you to
尾骨内收朝上 肚脐下沉 在脊椎上找到连接点
scoop the tailbone up, drop the navel down, find the link in the spine,
然后把手肘实实在在地往下压
then also maybe literally pressing to the elbows,
头部下沉 胸部抬起离开地面
pressing to the head and lift your chest off the ground,
把两块肩胛骨收紧并下沉
draw your 2 shoulder blades in together and down.
打开心灵
opening the heart,
胸部扩张 然后放松下沉
expanding through the chest and then resting back in to the earth.
有时候我会来回地绷脚背 勾脚尖
Sometimes I’d like to point and flex the feet here
确保双腿打直拉长
just to make sure my legs are nice and long, lengthened.
放松每根手指尖
then I would begin to soften through my fingertips.
时不时放松一下脚踝
Relax the ankles sometimes.
上瑜伽课的时候你根本注意不到自己关节是绷着的
When in class you have no idea that you’re holding in your joint and we are,
放松脚踝
So relax the ankles.
下巴微微往胸口方向收
Tuck the chin in to the chest lightly,
头部和脖子后方成一条线
linking through the back of the head, the back of the neck.
然后闭上眼睛
Then close your eyes.
做挺尸式时要深呼吸
In Savasana we want to take a deep breath in,
每次呼气都放松身体
and on each exhale, let go.
说 放松
Let go. You say.
也就是放掉所有紧张
that means literally letting any tension,
放掉身体所有的重量和负担 在地面上完全放松
any weight, any holding in the body relax to the earth.
所以 通过每次的呼气
So, using each exhale as an opportunity
更深层次地进入这个体式
to go a little bit deeper into this posture.
一个放松的姿势
Posture of surrender.
挺尸式
The Corpse Pose.
名字有点可怕但是是个非常非常舒服的动作
Creepy name but yummy yummy posture.
对神经系统非常有益
So great for the nerve system.
挺尸式其实是让身心达到统一
And really, Savasana is about letting the mind and the body integrate.
然后你就能从练习瑜伽中获益
So you can really reap the benefits of yoga.
当你进入这个体式就开始放缓呼吸
As you come into the posture, begin to soften the breath.
我经常建议学生们把脸部皮肤也放松下来
I often advise my student to soften the skin of their face,
在灵体合一时
just to start to bring in a more heightened wellness.
试着创造一种更深层次的平和
as we integrate the mind and body.
寻找一种更为细腻的宁静
and find this place of exquisite stillness,
不要回想过去
where we’re not revealing the past.
也不要去构思未来
We’re not planning or thinking about the future,
此时此刻我们
but we’re really truly taking a moment
回归宁静
to rest in peace.
不要忘了打开你的心灵
Remember to keep an open heart
暂停思绪 放缓呼吸
as we quiet the mind and soften the breath here.
如果你在上外面瑜伽课时觉得这个体式练着没有感到舒适
If you’re in public class and you’re uncomfortable in this posture,
那就试着身体不要那么僵硬 不要跟木乃伊一样
don’t feel frozen like a mummy in your Corpse Pose,
你可以做一些调整 毕竟这是你自己的练习 对吧?
You can make adjustments. This is for you, right?
这是你的身体 你此时此刻接纳的东西
Your body, your acceptance in the present moment.
所以 去找到舒适的那个姿势
And……so find what feels good.
为了更好的放松 我们在做一些必要的调整时
By softening and making an adjustment as needed,
可以晃动一下脚踝
sometimes it’s just nice to rock the heels a little bit.
如果你的下背部有痛感
If you have some lower back pain,
或者是有伤处还没痊愈
or maybe back injury that isn’t healing.
你们也可以做一点变化
A couple of variations for you
比如说屈膝 双脚着地
are to come to the soles of feet here and knees up in the air,
两脚移到垫子边缘 膝盖向下
bring your feet to the outer edge of your mat and then allow the knees to fall
然后互相靠紧
and rest together,
放松盆骨
softening the kind of bone, the pelvis here,
放松 下背部感觉很舒服
and then resting here. Happy lower back.
这是一种选择
So that it is an option.
另一种变化就是 手不要摊向身体两边
Another variation is, instead of arms out,
如果你想要多一点安全感 更暖和的话
if you want to feel more grounded, warm,
可以把手放在腹部上
we can bring hands to the belly.
这个姿势也很好
This is nice too beacause then
因为这样我们可以把呼吸传导到手掌上 吸气时手掌上升
sometimes we can send the breath to the palms of our hands since we inhale, they rise.
呼气时下降
and as we exhale, they fall.
说实话
Truth be told,
你们可以随意构造任何一种挺尸式
you can create any forms of Savasana that you want.
它就是一种幸福的臣服的状态
That’s just a happy place of surrender.
我们现在练习的是普通的这种
So even though we traditionally practice Savasana here, Corpse Pose,
但如果你有心去研究的话
And if you are to explore,
你可以去寻找其它或坐或躺的静止的姿势
keep finding ways that you can really sit or lie rather still,
随着呼吸 让思绪和身体都进入心灵中
and be with the breath, letting the mind and the body in a heart.
放松下来
Take a break
达到内心的平和
to be at peace.
挺尸式
Savasana.
要结束这个动作的话
To get out of the posture,
首先我们要进行一次深长的呼吸来唤醒自己
we begin to activate the breath by maybe coming into a deeper, longer breath.
然后慢慢地进行一些细微的动作
And then just slowly inviting a little movement to the body,
让能量重回手指和脚趾
inviting a little energy back to the fingertips and toes,
眨眨眼 动动嘴里的舌头
blinking the eyes a little bit sometimes, moving the tongue around in the mouth is nice.
准备好了之后 吸气 将手举过头顶
And whenever you’re ready, we’ll inhale, reach the fingertips up overhead,
完全伸展身体
full body stretch here.
充分的 缓慢的伸展
Just a nice, long, organic stretch
转动手腕脚踝
as we maybe rotate the wrists, the ankles.
抱膝入胸
Then I’ll slowly hug my knees in towards my chest,
来回滚动一下脊椎骨 按摩下背部
rounding this spine here a little bit, massaging the lower back.
然后马上进入婴儿式 像胎儿一样的姿势
and in a minute coming to Embryo Pose here, a fetal posture.
靠右边躺着放松一下心灵
just resting the heart for a moment here in my right side.
然后撑住手掌
before I then press into the palms
爬起来
and come back up.
好了 以上就是挺尸式得内容了
Okay. So that was Corpse Pose or Savasana,
这个姿势可以让我们感觉平和与臣服
a place where we can find stillness and surrender.
沐浴在爱的光芒之下
and just bask in the light of love~
不过今天是万圣节 那就……
but it’s Halloween, so…
沐浴在爱的光芒之下
bask in the light of love.
如果你对挺尸式有任何疑问
If you have any questions about Savasana,
或是想要跟我们分享一下这个体式的任何经验
or if you’d like to share your experience with the pose,
都可以在下面留言
please leave it below in the comment box
如果还没订阅我的视频的话那就快订阅吧
and subscribe to the channel if you haven’t already.
祝大家过一个快乐 平安的万圣节
And have a happy and safe Halloween.
再见
Namaste.
大家好 欢迎收看“和艾德丽安学瑜伽”
Hey everyone, welcome to YOGA with ADRIENE.
我是艾德丽安 今天……
I’m Ariene. Today…
我们要学的就是
We’re going to learn…
甜心炸弹狗狗式
Baby Bomb Dog Pose.
我打赌它知道自己在录视频
I swear he knows he’s like on camera.

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视频概述

挺尸式是瑜伽练习结束之前必要的一个放松动作。通过放松与冥想,让自己的身体和思维进入仿佛“死亡”的状态,从而得到身心彻底的舒缓与平和,被称为最简单也是最难的瑜伽体式。

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尤机灵

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视频来源

https://www.youtube.com/watch?v=eSeRjoolN2A

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