大家好 欢迎来到爱珺瑜伽 我是爱珺
Hey, everyone, and welcome to yoga with Adriene, I am Adriene.
今天要学的是基础瑜伽中的Uttanasana
And today we’re gonna continue our foundations of yoga series with Uttanasana,
也叫站立前屈式
also known as the forward fold,
非常舒缓压力的 很好的基础姿势
very soothing, grounding awesome pose.
站在垫子上 上升 俯身 开始吧
So, hop on the mat, and let’s swan, dive, right in.
站立前屈式以山式开头——
For Uttanasana, forward fold, we’re going to start in our mountain pose,
就是我们上周学习的姿势
which we did video for last week,
你可以参考那个视频
so you can refer to that video,
学习山式动作的要领
uhm, to get the foundations of mountain pose,
我会把山式快速地过一遍
so l’ll quickly just go through my checklist,
抬头 头顶上提
if you will hear, as l lift and lengthen up through the crown of the head,
将体重均匀地分布在双脚的四角之间
spread my weight evenly between all four corners of the feet.
抬起脚趾能帮你做到这点
Lifting the toes helps with the that.
向骨盆骨内收骨盆
Tucking my pelvis in to meet my pelvic bone,
然后发现心情自然地高兴起来
and then finding that natural lift in the heart,
收紧肩胛骨并下拉
my shoulder blades squeeze in and together and down,
下巴平行于地面
chin parallel to the earth.
初学者建议将手放在腰部
For beginner’s forward fold, l recommend taking your paws to your waist,
还可以双手叉腰
and maybe even hooking your thumbs behind your waistline,
事实上我转到这边 可能更清楚点
in fact l will turn to the side here, just so we can demonstrate this little more clearly,
内收骨盆 收紧小腹 腰背挺直
l’m tucking my pelvis, drawing my navel in, staking the spine,
看这里 像超人一样的姿势
and coming to this, like, super hero pose,
儿童瑜伽里称为神奇女侠或超人
in kid’s yoga we call it like wonder woman or super man,
收紧肩胛骨 吸气 呼气并头顶向上延展
shoulder blades squeezing together, l’m gonna inhale, extend through the crown of the head.
现在进入前屈式 压紧脚后跟
Now as l dive into my forward fold, l’m gonna keep pressing into my heels.
接着让能量从足弓上行
l’m gonna keep drawing this energy up through the arches of my feet,
就像我在巩固山式一样
just like l stablish mountain pose,
身体活跃起来 手臂上抬
so l have an active body, lifting,
脚跟触地 但手抬起并向上延展
so l’m grounding through my heels, but lifting and lengthening up towards the sky,
带动身体升高并延展
just energetically subtle body lifting lengthening.
好 开始 吸气 头顶向上提拉
Ok, here we go, l inhale, lifting through the crown of the head,
缓缓呼气 保持肩膀和脊柱姿势不变
as l exhale, l’m gonna slowly keeping this nice lifting my heart and nice straight spine,
上身前倾
l’m gonna move forward.
你会感觉大腿上部和膝盖被上拉
The tops of my thighs are drawing up, kneecaps drawing up.
收紧肚子 抬起臀部
Navel drawing in, l begin to shine my sit bones towards the wall behind me,
收紧肩胛骨 慢慢前屈
and l’m squeezing my shoulder blades together, moving nice and slow,
我能清楚地感知身体的变化
so l can really be honest about what this journey is like,
在瑜珈里清楚地感知身体有时很难
it’s a tough thing, sometimes in yoga to really witness what the body is actually experiencing.
也许现在你的身体像一块尖叫的火腿
And what your body might actually be experiencing right now is a screaming in the hammies,
是的 火腿需要爱 更多的爱 我们给它吧
that’s ok, the hammies need some love, they need more love, then we give them,
所以 放松膝盖 实际上尽所需弯曲膝盖
so soften through your knees, in fact, bend your needs as generously as you need to,
同时 找到支撑腿部直立的点
and in time, we’ll get to the point where we can straight the legs.
半弯腰拉伸头顶 如果有需要 弯曲膝盖
So l’m here about halfway extending through the crown of the head, bending my knees if l need to,
尽所需弯曲 然后开始自然前屈
bending them as generously as l need to, and l begin to melt down,
腹部与大腿上部接触
belly to the top of the thighs,
头部自然下垂后
and then once the weight of my head releases down,
指尖徐徐移动到垫子上
l’ll draw my fingertips either to the mat,
或手掌与小腿相贴
to the earth, palms to the shins,
甚至可以抱住对侧肘关节 轻轻左右摇动
or maybe even l grab my elbows, and rock them a little side to side.
如果这有点挑战你的平衡感
If this is a little bit of balancing challenge for you,
我建议 将双脚分开与臀同宽
l recommend, taking the feet and stepping them hip width apart,
就像山式视频所讲
just like we talked about in Tadasana video.
现在我在做站立前屈式
So here l am, in my forward fold,
【吸气】
[exhale]
尽所需弯曲膝盖 坐骨朝上
bending my knees if l need to, really shining my sit bones up towards the sky,
现在我的尾部直接朝向天空
so l have the tail be shooting straight towards the heaven right now,
抱住对侧肘关节 轻轻左右摇动
l’ll grab my elbows rock little side to side,
如果感觉很好 站立前屈式是使体重悬空
if that feels good, Uttanasana is about letting the weight of the body hang over,
并配合呼吸的姿势
then being with the breath.
还有一个稍微积极点的版本 把鼻子与膝盖相贴
So we have other versions of this pose, a little more active that really draw the nose to the knees all the stuff.
这里 我们只作为初学者甚至非初学者练习
Here, we’re just going to practice as beginners or even as non-beginners,
给火腿留出一点空间 然后使用呼吸法
just creating a little space in the hammies and then using the breath.
我不能更强调好的 扎实的 甜蜜的深呼吸的重要性
l can not stress this enough how important it is to take nice, solid, sweet deep breath here,
因为这是我留出的一些空间
because that’s where l’m gonna really create some movements, some spaces,
有时我们喜欢叫它
this liquid spine as we like to
液态脊椎 这使它变得有趣起来
sometimes call it, that’s where becomes fun to play with to,
我们没有只停在痛苦的姿势中
We’re instead of just holding in a painful posture.
而是以呼吸的方式有节奏地移动
We’re moving in kind of grooving with the breath.
这时候说话有点不方便
It’s kind of awkward place to be talking.
我先停一会
So I’m just stop talking for a second,
做这个姿势 这样我能真正
and come into the pose, so that l can really
完全充分地释放我头部的重量
release the weight of my head completely and fully,
内收小腹向脊柱
drawing my navel up towards my spine,
向前垂落 站立前屈式 【呼气】
l hang forward. Uttanasana. [exhale]
【吸气】
[inhale]
【呼气】
[exhale]
尽所需弯曲膝盖
bending the knees as generously as we need to,
有时在这里反复弯曲拉伸膝盖不错
and sometimes pulsing here, bending the knees straining is good,
创造出一点空间
creating a little bit of space,
再来 上下点头 用呼吸使吸气时
again, shaking the head, yes, no, and using that breath to find a little bit of lengthening
延展增加 然后呼吸释放 身体对折
as you inhale, and then releasing on the exhale, fold,
【呼气】
[exhale]
可能我吸气时会增加一点延展
perhaps a little more lengthening as l inhale,
【吸气】
[inhale]
呼气时身体对折
then folding on the exhale,
【呼气】
[exhale]
啊 开始吧 把手放到腰上 叉腰
Ahh, to come up, l’m gonna bring my hands to my waistline, hooking the thumbs behind,
同时 压紧脚后跟 内收肩胛骨
and same thing, l’m gonna press into my heels, draw my shoulder blades together,
当我抬头并提拉头顶时 肘部向后
elbows behind me, as l lift and lengthen up through the crown of the head,
提起心脏 大拇指用力按压骨盆
heart lifts, l use my thumbs actively here to remind me to tuck my pelvis in,
高兴而缓慢地 让呼吸从后背到腿
and nice and slow, sending breath all the way through the backs to the legs,
卷起尾骨 发现心脏提起了
l begin to scoup my tail bone in, find that lift in the heart,
现在让这种轻微疼痛的良好感觉一直到脚趾头
l have this awesome tingly sensation going all the way down to my toes right now,
感觉真棒
feel good,
然后回到山式
and l come back to mountain pose, Tadasana,
这里我喘几口气再做站立前屈式
l can take a couple of breath here, and dive back in.
还有一件事不知道有没有时间说 我会尽可能讲快点
If you wanna say one thing, l don’t know if l have time to say this, but l’m gonna try to speak it very fast,
我前屈后 觉得腿肚子就像两块盐水太妃糖
after when l’m in forward fold, l think about the back of legs as two pieces of salt water taffy,
我知道这比喻有点俗 但因为一些原因很适合
and l know that sounds kind of cheesy, but it works, works for me for some reason,
如果把从坐骨到脚后跟的所有肌肉想象成两块太妃糖
if you’re imaging this muscles from your sit bones all the way to your heels being like two pieces of salt water taffy,
如果分享那些太妃糖
if you’re gonna share that taffy,
就不能你抓一块 我抓一块
you wouldn’t be able to just grab one and me grab the other,
然后走开休息
and just walk away, and break.
这会非常痛苦
That would be very painful,
嗯 但是我们得想 肌肉就像盐水太妃糖
uhm, but rather we have to think of this muscles like that pieces of candy, that salt water taffy,
我们要分享 要创造一点空间
we’re going to in order to share, we’re gonna have to create a little bit of space,
我们要稍微动一下 配合呼吸
we’re gonna have to move it a little bit, breath with it,
笑一下 你懂的 耐心地创造空间 融化这块太妃糖
laugh a little bit, you know, take our time, creating space, melting that taffy.
这样直到感觉不错 停下恢复并走开
So that eventually, uha, we break off with that treat.We feel good and walk away.
也许这有点远 但你知道我说的是不能直接俯身前屈
Maybe that’s a little far out there, but you know I’m saying that you can’t just diving into the forward fold,
然后希望奇迹出现 你得配合呼吸
and expect the magic to happen, you have to be with the breath,
你得注意你的腿后面的感觉 然后当然
you have to look at what’s really going on the back of your legs, and then of course,
发现感觉良好
find what feels good,
好了 这就是站立前屈式
Ok, so that was Uttanasa, forward fold.
希望你喜欢这个姿势
l hope you enjoy trying the posture,
如果你有任何疑问或建议
if you have any questions or comments,
请在评论区留言
please, please leave them in the comment box below,
希望听到大家的意见
l’d love to hear from you,
同时确保订阅我的频道
also make sure you subscribe to my channel,
并关注我的脸书 这样就不会错过任何更新
and like the Facebook page, so you don’t miss anything,
下次再见 谢谢收看 合十礼
and I’ll see you next time, thank you so much, Namaste.