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基础瑜伽——英雄式 – 译学馆
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基础瑜伽——英雄式

Hero Pose - Virasana - Foundations of Yoga

大家好 欢迎观看阿德里安瑜伽
– Hey everyone, welcome to Yoga With Adriene.
我是阿德里安 在今天的基础瑜伽部分
I’m Adriene, and today on the Foundations of Yoga,
我们将要学习的是英雄式(Hero Pose 或 Virasana)
we’re learning Hero Pose or Virasana.
这个体式很适合在睡前练习
This posture’s awesome, right before bedtime,
也是个适合冥想的好姿势
This is a great setup for meditation.
你可能会在公共课堂上学到这个体式
This is something that you probably will come across
它可以使你身体更柔软
in a public class and it’s a tender one
因此我认为这是一个很棒的体式
so I think this is a great one to learn,
特别是对于膝盖容易受伤的人
especially if you have sensitive knees,
还可以提高你的专注力
but for everyone who wants to be super mindful in their practice.
我们将学习如何运用手头的小道具在家练习
We’ll learn how to set it up with props that you have
然后会学习无道具的做法
on hand at home, as well as without.
所以 你需要准备一块硬物 木块或书
So, you’re gonna need a block or a book, something firm,
还要两条毛巾
and then two towels.
如果你有两条瑜伽毯 最好
So, if you have two Yoga blankets, great,
没有的话 两条毛巾也可以
otherwise, just two towels.
现在 花费一点时间准备这些道具
So, take a second to go grab those things
让我们马上到垫子上练习吧
and let’s hop on the mat and get started.
阿德里安瑜伽
瑜伽基础 英雄式
好的 我先一一介绍下
Alright, let’s break this thing down.
我准备了两条毛巾
So, I have my two towels here.
注意一下 我们用毛巾代替了瑜伽毯
Notice we have towels instead of Yoga blankets.
你知道 我有一大袋子的瑜伽毯
You know, I have a big sack of Yoga blankets
但你家可能没有
but chances are that you may not at home.
所以 如果你没有瑜伽毯
So, if you do not have Yoga blankets,
不用担心 两条毛巾也是可以的
fear not, you just need two towels.
它们也没必要配套 这个就不配套
They don’t even have to match, these don’t match.
待会儿会用到它们
We’re gonna use them.
如果你没有木块或者书
If you don’t have a block or book,
你也可以用毛巾代替 因此不用担心
you can also use an extra towel, so fear not.
我先教大家做辅助英雄式
I’m gonna teach us how to do a supported Hero first
然后再在无道具的情况下练习
and then we’ll do it without the props.
我认为每个人都该学习一下
So, I think it’s important for everyone to learn it
带道具的英雄式 有的人认为
with the supports because it’s common for us to think that
只有膝盖有问题或者比较僵硬的人
tending to this pose is just for people with knee problems
才需要小道具
or with tight knees, tight knee joints,
我认为每个人都能从带道具的英雄式中受益
and I think everyone can benefit from learning the support
毕竟膝盖是如此的重要 对吧?
because the knees are so precious, right?
我们真的需要多关注我们的膝盖
We really need to be mindful of the knees
我觉得每个人都明白这点
so I think that’s understood by everyone,
但是万一你不想用这些小道具
but just in case you don’t want to learn the supports,
就试一下 好吧
give it a try, alright.
我们要用到的只是一些简单的辅助
We’re gonna do a really basic support too
感觉应该会不错
so it should feel good.
先从下面的毛巾开始
Starting with the bottom towel.
瑜伽毯可以折得很平
So, the Yoga blanket will fold perfectly
让你有一个舒服平坦的平面
and give you this nice, even ground.
毛巾不行
The towel will be different
但这也是瑜伽练习的一部分
so as part of your Yoga practice already is kind of like
就是要顺其自然地使用
just going with the flow and working with
你能找到的小道具 对吧?
what you’ve got, right.
充分利用你手头的道具 感受当下
Making the best with what you have, being present.
所以 我爱在家中练习瑜伽
So, I love that about the home practice
和在阿德里安瑜伽频道练习的一点是
and about Yoga With Adriene channel,
你只能用你现有的道具来练习
is like you just work with what you got
和你在瑜伽馆练习是完全不同的
and it’s totally different than what you do at the studio.
瑜伽馆条件很好 各种道具一应俱全
Studio’s awesome, all the props there, amazing,
但是能在家中自己练习也很棒
but it’s really nice to be able to do these things at home for ourselves so.
我要将毯子叠好 抱歉
I’m gonna fold the blanket, excuse me,
是毛巾 带双引号的毯子 让它更舒适平整
the towel, the blanket, just so that it’s nice and even
如果你有一点点控制欲
and then, if you’re a bit of a control freak,
像我一样是个完美主义者 你也得不管它
perfectionista like me, you’re gonna have to let that go
因为它们无法被折得很平
’cause it may not fold perfectly even.
但是你只需要一个舒适平滑的顶部
But you’re just gonna wanna get a nice, smooth top
或者一个整洁的边缘 让脚踝更舒适
and then maybe a clean edge here for your ankles,
但如果不行 也没关系
but if not, it’s okay.
好吧 试着放下事事要求完美的执念
Alright, so try to let go of just getting everything perfect
集中注意力 别管它舒不舒服
and focus on, you know, is it comfortable?
有没有支撑力
Does it feel supportive?
好的 接下来可以到我们的毛巾上去了
Okay, and then we’re gonna come onto our little cushion.
把它放在瑜伽垫的中央
Gonna bring it to the center of your mat.
这个因人而异
And this will be a little different for everyone
主要是取决于毛巾的大小和你自身
based on, you know, your towel and your anatomy.
我跪在毛巾上 尝试着…
And I’m gonna come onto my cushion and I’m gonna try to
好吧 我先把毛巾弄长点
get it to where, so I’m gonna adjust mine so it’s longer
这样 我就可以让脚踝
this way, I’m gonna try to get it to where
全在毛巾外面
my ankles fall off the cushion.
好的
Alright.
现在 屁股往下坐 恰好落在
So, right at the ankles and the tops of the feet
脚踝和脚跟的上方 检查一下
just fall off there and check it out.
好的 对的
Okay, cool.
找准位置后 再用四肢撑地
So come back to all fours when you feel like you have
花点时间调整下呼吸
found that and just take a second here to notice your breath.
两膝分开 与臀同宽
Walk the knees hipwidth apart.
小腿平行 垂直于地面
Shins are parallel and perpendicular to the floor.
小腿相互平行(笑)并且
Parallel to each other (laughs) and
垂直于地面
perpendicular to the floor.
好的
Alright.
接着 把我的木块拿过来
I’m gonna go ahead and take my block here
放在两个脚踝之间
and bring it between the ankles
你可以调整木块和脚踝的位置
and you can kind of snuggle
使脚踝更舒适 要挤压木块
the block with the ankles here, kind of squeeze.
然后轻柔缓慢地向脚跟的上方坐
And then nice and slow, pressing into the tops of the feet,
把手掌向后移
I’m gonna walk the palms back.
将拇指放在膝盖的后方
Bring the thumbs to the backs of the knees
并用它将膝盖后的肉轻轻地向外拨
and use the thumbs to gently push the fleshy part
然后继续向下坐
behind the knees back and then continue that down,
尽可能慢的向后坐下去
as you slowly, slowly sit back.
其实 我是将小腿上的肉
So, essentially, I’m taking the flesh of the calves
拨向一边 这样会好点
to the side, should feel good.
现在 我以一个舒适又笔直的姿势坐着
And I come to sit up nice and tall.
膝盖始终与臀尖保持在一条直线上
Knees are still in line with the hip points,
向脚的顶部施压
I’m pressing into the tops of the feet
我的脚恰好位于
and my feet are able to just kind of
毯子或毛巾的外面
fall off the blanket here so, or the towel so,
你也可以根据需要向后调整一下
you can snuggle it back up as you need
再检查一下它的位置
and then just check it out here.
好的 这就是其中一部分
So this is a little bit of a workshop right.
我喜欢基础瑜伽的一点是
That’s what I love about the Foundations of Yoga playlist
我可以拆解它们然后练习
is we get to kind of break things down
所以 当你去一个公共课堂学习
and play so that when you do go to public class,
那里有各种小道具给你用
and you do have all your props available,
当老师说要做”英雄式”时
and you know, the teacher says, “Virasana”,
你就可以说 “好的 我知道怎么做
you can go, “Oh, okay, I know what I need to do for myself
怎么有活力地完成这个姿势”
to be present and alive in this posture.”
再检查下姿势
So, check out this setup.
如果你感觉很不错
If you’re feeling pretty good here,
感受到膝盖很稳定
pretty solid in the knees,
试着将膝盖和大腿内侧靠拢
then see what happens if you begin to walk the knees
看看感觉如何
and the inner thighs together.
如果身体说“不” 马上停止
If the body says, “No”, then listen to your body,
膝盖还回到与臀同宽的位置
bring it back, hipwidth apart.
如果你还在四肢撑地阶段
If you’re on all fours right now going,
“姑娘 我做不到 膝盖关节太僵硬了”
“Girl, I can’t get there, knee joints are too tight.”
我们准备换种方式 再拿出条毛巾
We’re gonna come off and we’re gonna take the towel,
沿着长边卷起来
probably to a longer length and fold it up
卷成一个迷你长枕 或者一条瘦小的
to like a mini bolster here so a thin
蛇 或者是一根热狗
snake, or hotdog like.
像是个小孩子会干的事 对吧
That comes from working with kids, right.
把纸卷成汉堡状
You fold your paper hamburger style,
或者把它卷成热狗状
and then you fold it hotdog, okay.
好的 我们把它卷成热狗状
So, roll it up hotdog-style
然后将它放在脚踝的上方
and you’re gonna bring it right above the ankles here.
好的 如果你没有木块
So, if you don’t have a block,
你也可以这么做
you can just do the same thing
就放在两个足弓之间
right between the arches of the feet,
把它卷起来
roll it up.
我准备开个玩笑
I was about to make an inappropriate joke.
卷起来(声音加粗 笑点不明) 舒适而笔直地坐着
Roll it up, sit up nice and tall.
我感觉棒极了
So, this feels awesome for me.
我不确定你们能不能看清细节
I don’t know if you can see the set up here but
但是看上去应该很舒服 而且确实舒服
feel, looks like it feels good and it does feel good
我让我的小腿和脚踝
so I’m giving myself a little cushion
接触到一点毛巾
on the shins and the ankles.
让两个脚踝之间 脚后跟以及坐骨
Giving myself a little cushion between the ankles,
都能接触到毛巾
the heels and my sitting bones.
让我的尾骨坐在木块上
And then my coccyx, my tail is really able to kind of ground into the block
身体沿着人体中线 即铅锤线挺直
so that I can find lift up through the center line, that plumb line.
然后收紧肩胛骨
And then I draw my shoulder blades together
紧紧地收起肩胛骨
so really, really draw the shoulder blades together.
让手肘承担一点重力
Anchor a little weight down through the elbows
然后你会感觉到心被向上提起
and then find this big lift in the heart,
胸骨向上提起
lift in the sternum.
在我的公共课堂儿童瑜伽课上
So in Kids’ Yoga, but I say this now actually,
我想在这提一下
in my public class.
有的人做得就像 你懂的
Someone is like, “How?” you know.
这可是英雄式
It’s Hero Pose.
Virasana 也有雷电的意思
Virasana, also known as Thunder Bolt.
做英雄式需要哪种力量?
What kind of energy can you bring to Hero Pose?
它就像 你知道 你不能这个样子
Is it like, you know, you’re not just like here.
你懂的
You know.
我们保持这个姿势是有原因的
There’s a reason we come into these shapes
你需要去发现它
and you need to find that reason,
我是这样想的
in my opinion.
就这样
So, we’re here.
另一种情况
Another option
如果你的膝盖很僵硬 你还可以
is if the knees are really tight, you can also take
拿条毛巾或毯子放到你膝盖后面
the towel or blanket and bring it behind the knees
这样可以加大
and this just gives us a little bit of space
大小腿之间的距离
at the crease of the knee so that you can kind of
从而减少膝关节的压力
release some of the pressure in the knee joint.
噢 这个不错
Oh yeah, this is nice.
真的不错
Really nice.
你还可以把它卷起来
And you can even go more, like rolling it up
放到膝盖后 增加距离
and bringing it behind the knees even more.
如果你有多余的木块 甚至可以叠加
If you have more blocks, you can even lift up higher.
好的 接下来 不管你在哪
Great, and then we’ll just, wherever you are
练习这个姿势
in your workshop of this posture,
收紧你的肩胛骨
draw the shoulder blades together,
手掌向下压或者向上翻
press the palms down or flip the palms up,
只要你感觉舒服就行
whatever feels good to you and then find that
心脏向上提
lift in the heart.
它能让你的股四头肌和腿
It’s a great stretch in the quads.
很好地伸展开
Great stretch in the legs.
可以活动你的下肢
Beautiful opening for the lower body,
脚踝 膝关节
the ankles, the knee joints.
让十个脚趾都受压 力量穿过你的脚
Press into all 10 toes, so energy through the feet
当然 也能更挺拔 这就是英雄式
and of course, big lift, Hero Pose.
沿着头顶和心脏挺起身体
Up through the crown and in the heart.
这个姿势很适合冥想
This is a great setup for a meditation.
也很适合用来放松
And an awesome pose to just kind of calm,
如果你经历了艰难的一天 感觉很累
so if you’re p.o.’d or you’ve had a rough day,
这是个很好的姿势来调整自己
this is an excellent pose to just kind of setup,
或许刚开始有点罕见
and it might seem kind of abnormal to do that,
但是只要我们都开始经常做这个
but what if we started doing this so much
那我们生活的世界就会变成这样
that we lived in a world where you know, we could be like,
“再见 我得去练会儿英雄式”
“Peace out, gonna go setup for some Hero Pose for a second.”
然后你就走开 拿上你的毛巾
And you just go and you just get your towels and
摆好这个姿势
you’re ready to do your thing and you’re here
哪怕只练习一分钟就离开垫子
for even one minute, and then you come off your mat
接着去干剩下的活
and continue with the rest of your day.
这就是我的目标
That’s the goal, for me.
好的 我先停一会儿
Okay, I’m gonna come out of this.
有的人可能不想用小道具
In case you wanna learn it without the props.
可能有的人会这么想
Maybe that’s available to you in your body
如果不是 也没关系
and if it’s not, good thing we know now,
我们已经学会了如何运用道具
how to set this up with the props.
这是两个不同的难度等级
So, it’s all different levels.
在瑜伽公开课上 我经常会用上小木块
Oftentimes, in public Yoga class, I’ll grab a block,
你知道 没什么特殊原因
you know, no matter what.
我常常会使用小木块和毯子
I actually always grab a block and a blanket.
跪在软垫子上 坐在木块上
It’s just nice to kind of cushion the knees and
感觉会好点 不过只能用一个木块
sit on a block but, with just the block,
四肢撑地 膝盖与臀同宽
we come to all fours, knees hipwidth apart.
双脚挤压木块
I squeeze the block here.
和骆驼式的预备姿势相同
Also a good setup for Camel Pose.
调整你的呼吸
Check in with your breath
手掌往后移
and walk the palms back.
大姆指放到膝盖后面
Take the thumbs behind the knees,
把小腿后面的肉
walk the fleshy part or pull the fleshy part
向外拨
of the calves back.
这可能是你的英雄式
And this might be your Hero,
或者你可能会靠拢膝盖
or you might walk the knees together.
做这些动作时稍微
Just kind of going through this a little bit
快一点
swifter.
好的 接下来去掉木块
Great, and then without the block,
我再次用四肢撑地
I’m gonna play, coming to all fours,
调整呼吸 手掌向后移
connecting to my breath, walking the palms back,
把小腿上的肉往外拨
fleshy part of the calves move away
往后坐到两个脚跟之间
and I sit back between the heels.
与之前的很不同
It’s a lot different.
坐正 挺直你的身体
Find that length up through the crown.
如果感觉不错 将膝盖并拢
If it feels good, I might walk the knees together.
给脚尖一点压力
I’m pressing into the tops of the feet,
一个舒服的伸展
nice stretch here.
坐在脚跟之间
Sitting between my heels.
把头顶和心脏向上提
Lift in the crown, lift in the heart,
肩胛骨收紧 微微向下
shoulder blades drawing in together and down, activate.
好的
Okay.
我们再来做几个变式
Find a little variation here to work towards.
膝盖与臀同宽 大脚趾触地
Knees hipwidth apart, big toes to touch.
先坐下来
Sitting down here and then eventually
再调整坐骨在脚跟之间的位置
snuggling the sitting bones between the heels.
膝盖并拢 我能做到吗?
Knees together, can I get there?
可以
Yeah.
这个变式会更紧 是更传统的
So, this is a little tighter, more traditional
英雄式
Hero, Virasana.
老实讲 我会把腿张得开一点
I prefer to keep the space, honestly,
因为脚踝上的压力太大了
because this is just too much pressure on my ankles here.
我能感觉得到
I can feel it now.
但是这只是你在公共课堂上
But it’s just trying to prep you for all the variations
做的变式的一个预习
of public class.
好的 做的不错 不管你在哪
Okay, awesome work, so wherever you are,
让我们一起练习
let’s do this together, just a little,
很快的 你知道 花两钟来冥想
quick, you know, two-minute meditation of sorts.
接下来 要练习你们最爱的英雄式的做法
We’re gonna come into your favorite version of Hero Pose
如果你们觉得时间不够
and if you’re about to stop the video ’cause you’re like,
不想再看了 其实时间是够的
“I don’t have time for this”, you do have time.
让我们来练习吧
Let’s put it to practice.
你们有时间 对吧?
I think you do, right?
一分半钟 不长吧?
A minute and a half, how about it?
我要开始了
I’m gonna do this.
我要开始了
I’m gonna do this actually,
把这个拿走
I’m gonna get this one.
好的
Great.
嗯 不错
Hmm, so nice.
经过刚才的练习
So come into your favorite version
现在开始你们最爱的变式
after your little workshop here.
看看你们喜欢哪种
See what feels good for you.
感受一下这块的力量 又强又舒服
And then connect to the energy here, nice and strong.
沿着中心将身体提起
So find that lift up through the center channel.
然后 就像我做的
Then, like I’m doing here, feel free to experiment with
找一个感觉不错的姿势
what feels good today, right.
可能每一天的姿势都不一样
Every day’s different, maybe
你懂的
you know,
你刚刚练习过
you just did a practice,
或者你正准备练习
maybe you’re about to do a practice.
手放在大腿上
Hands come to the tops of the thighs.
按你的喜好来决定
You decide what feels best.
掌心向下还是向上
Palms face down or palms face up.
各位 收紧肩胛骨
Everyone, draw the shoulder blades together.
身体向上挺
Find that lift up through the crown
心中想着这个体式的名字
and then consider the name of this posture.
英雄式
Hero Pose.
你知道 我刚开始是教儿童瑜伽的
You know, I started off teaching Kids’ Yoga,
很多年前的事了 我会问孩子们
many years ago, and I’d ask the kids, you know,
你们知道”当英雄的感觉吗?”
“How does a hero feel?”
“自豪还是悲伤?”
You know, “Proud or sad?”
他们回答 “自豪”
Be like, “Proud.”
“那自豪的样子是什么样呢?”
“So what does proud look like?
“胜利时身体会怎样?”
“What does victorious look like in the body?”
然后 每个人都昂首挺胸
So look, you know, everyone puff up and lift up.
好的 就这样
So it’s that here.
如果你的膝盖在发抖
It’s hard to kind of come to that when
或者你的关节保养得不好
the knees are screaming or you’re not
是很难做到这个的
tending to the joints properly so.
希望你们都能做到
Hopefully you can get set up in a way that feels supportive.
花一点时间来感受
Just gonna take one quiet moment here
你的呼吸
to find the breath.
你可以闭上眼睛
You can close your eyes.
保持不动 英雄式
Settle into this seat, Virasana.
深呼吸
(deep breaths)
好的 下巴低到胸前
Great, drop the chin to the chest,
拉伸颈背
stretch through the back of the neck.
轻快地睁开眼睛
Bat the eyelashes open, hmm.
做得不错 朋友们
Awesome work my friends.
继续 用鼻子向上划条线
Go ahead and carve a line with the nose, look up.
然后我们就结束了这个姿势
And then we’ll come out of the posture
四肢撑地
by coming onto all fours,
把木块移到一边
and take the block to the side.
你可以花点时间
Maybe you take a second here to just
前后晃动一下
rock front, rock back.
你也可以练习下猫/奶牛式或者活动下踝关节
Maybe you take it into a Cat/Cow or rotate the ankles.
做得不错
Awesome work.
好的各位 谢谢你们
Okay, everyone, thank you so much for taking the time
陪我一起拆解英雄式
to break down Hero Pose with me.
我觉得记得花时间
I think it’s important that we remember to
去学习这些姿势很重要
take the time to learn these postures,
并不是说只是学着如何去摆这些姿势
but not just learn the postures and how to set them up,
而是让我们的身体不断地练习
but learn them in our bodies, right.
或许你已经体会到这点 但我觉得
And perhaps you already know that but I feel like
这是个很好的提醒 让我们在瑜伽练习和生活中
it’s just a great reminder as we continue to learn and grow
能够不断学习 成长 进步
and evolve in our Yoga practice and in life.
时刻关注着你自己
Keep checking in with how things feel
和身体的感受
with you and your body.
树立远大目标
Set yourself up for greatness
我们会相互鼓励去实现它
and we’ll keep inspiring each other to do that
坚持一年 好了
year round, alright.
每周三奉上免费瑜伽视频
Free Yoga videos every Wednesday.
问题和评论请留在下方
Questions, comments below.
谢谢你支持这个频道
Thank you for supporting the channel
用你们的交流 参与和活力
and contributing to this community with your conversation
来支持我们吧
and your presence and your energy.
棒极了!
It rocks!
坚持下去
Let’s keep going.
保重
Take good care.
(做合十礼)有礼了
Namaste.
(片尾音乐)

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视频概述

介绍了英雄式的做法,分为有道具和无道具,以及几个变式

听录译者

收集自网络

翻译译者

研究僧

审核员

审核团G

视频来源

https://www.youtube.com/watch?v=KlYkyAUHrO8

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