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基础瑜伽——简易坐 – 译学馆
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基础瑜伽——简易坐

Sukhasana (The Easy Pose) - Yoga With Adriene

大家好 欢迎收看 和Adriene一起做瑜伽
Hello, everyone, and welcome to yoga with Adriene.
我是Adriene 今天我们从简易坐的姿势开始
I’m Adriene, and today we are going to start with a posture, called Sukhasana,
一种你坐着完成的冥想姿势
a seated meditation pose as you’ll
先开始冥想 这只是我们的第一个姿势
You’re gonna to do meditation, but this is our first posture,
希望还有点进步 嗯 像这样
and hope little improve, ahh, this,
由于连着数小时的玩电脑或者刷脸书
mister burns quality that we are all slowly fall into,
我们慢慢成了伯恩斯先生的样子
because of hours and hours on the computer or on FaceBook.
所以今天我们要挺直背部来学习简易坐
So we’re gonna come upright today and learn Sukhasana,
[音乐播放]
[Music Playing]
好的 欢迎学习简易坐 一种简易的坐姿
OK, so welcome, Sukhasana ,the easy pose.
呃 简易坐也不总是那么简易
Uhm, Sukhasana is not always that easy,
不要以为它只是个简单的姿势
so rather than thinking of it as the easy pose,
我们说的简易坐是从梵文翻译来的
which us Sukhasana, it’s Sanskrit by the way, translating to easy pose,
我更喜欢把它当作一个放松的姿势
I like to thinking of it as this pose of ease.
是一种能让人平静的姿势
So a place where we attempt to find the ease.
嗯 所以我们先从腿部动作开始
Uhm, so we’re gonna start by taking the legs
交叉双腿 盘腿姿势
crossing them, criss cross apple sauce style,
同时注意臀部贴地的部分
and right away paying attention to our foundation.
练习瑜伽 要有在平地盖楼房的感觉
so always in yoga Asana, thinking about building if in the ground up,
所以地基 理所当然
so the foundation being, of course,
就是你身体接触地球母亲的那部分
whatever part of your body, that’s touching the mother, the earth.
我的想象太棒了 地球母亲
How can I imagine.The mother earth.
呃 就是这样
Uhm, so right away even here,
尾椎 紧贴地面 别推挤裤子
sitbones, cease to push pants, connecting to the earth,
我爱瑜伽 因为能够触碰臀部
l love yoga, cause we can touch our booty,
用手指拨起臀部下方丰盈的部分
so you can take your fingertips, and move the flashy part of the butt the side,
感受你的尾椎在地上扎根
feeling the sitbones root down to the earth,
脚背边缘也和地面贴在一起
and the out edges of the feet also connecting to the earth,
我已经把自己沉浸在这个坐姿里
so already l’m starting to put myself in this chair, this place.
嗯 这个坐姿能丰富我的感知
Uhm, where l have more awareness than maybe l do,
就像打开车门 坐进车里
unlocking my car door, getting into the car,
嗯 如果你觉得这个姿势不舒服
uhn, so if this pose is not feeling so easy for you,
可以用一些辅助工具 比如瑜伽砖
then you take some probes, you can take a block,
或毯子 就是我这里有的东西
or a blanket, which l have here,
用墨西哥软毯 甚至一本书或其他东西 垫起臀部
soft Mexican blanket or even a book anything and lift the hips up.
噢 你可能要调整一下
Oh, it’s have a little bit of fighting chance here,
所以可以压低双腿 骨盆再打开些
so the the tops of the thighs can melt down, and hips can open up a little bit more,
手可以自然下垂
hands can rest whatever the gently fall naturally, and uhm,
听从身体感受 掌心向上或向下都可以
just ask yourself if you feel happier with your palms up or palms down,
瑜伽是让你寻找自己的舒适点
rather than saying any which way that you’re interested in
而不是将你喜欢的都照单全收
just empowering you to find what feels good
这正是它的精妙之处
I feel like Yoga is awesome for that.
它让你感觉良好
empowering yourself to find what feels good,
当然 也让你领悟到瑜伽的精华所在
and then of course, recognize yourself with something for good,
那么Sukhasanna 一个简单的姿势 也就是简易坐
so Sukhasana, the pose of ease, or the ease pose,
将脚背边缘紧贴地面
we’ll connect to the outer edges of the feet, this bound to the earth,
我们从盘腿开始
and we will start by hunkuring down here,
下巴靠近胸部
drawing the chin to the chest,
脊椎弯曲 像驼背的伯恩斯先生
rounding the spine coming into that kind of Mister boom’s posture
下巴靠近胸口 肚子收起 闭上眼睛
chin to chest here, navel draws back, you close your eyes,
让背部的肌肉尽量伸展 深呼吸
and just letting the skin of the back stretch, take a nice, sweet, deep breath in,
[呼气]
[exhale]
在呼气的同时 可以将骨盆下沉
and as you exhale, you can begin to rock the pelvis down,
再次让尾骨接触地面
sitbones connecting again to the earth,
一节节慢慢树直脊椎
and I’ll slowly crow let the staircase of the spine,
动作流畅而舒缓 就像上六年级的电影课
nice and slow, just like we do in six grade theater of the class,
一节一节的伸展脊柱
vertebra by vertebra.
伸展脖子 转动双肩
lengthening up through the crown of the head, and maybe I’ll loop the shoulders,
微微前倾 上下提肩
taking the shoulders a little forward, up and back,
之后下沉肘部
and then l wanna tag a little bit of weight on my elbows,
在耳朵和肩膀间留足空间
just to create space between my ears and shoulders,
如果你的下巴与脖子间有一点额外空隙
and in anytime if you’re feeling like you could use a little space in your neck,
我建议你可以让下巴贴近胸口
l recommend dropping your chin to your chest,
鼻尖一圈一圈地转动
and drawing a few circles with your nose, round and round,
如果你的脖子与颈肩相接的部分有点紧张
if you’re a little bit tight in your neck, which is most in the arm,
可以从较酸处小幅转动脖颈 不断加大幅度
you can start with small like sour soul side circles, and then allow them to grow larger,
像我现在这样
like Sally play, and then being,
然后不要忘记回到原位
and then don’t forget to reverse it.
做完一组颈部放松 我们再放松肩部
OK, so we have a couple of neck rose,we have a couple of shoulder rose,
然后回到简易坐
and then Sukhasana, tops the thighs roll down,
这是放松的方法
there’s the idea of being present and soft,
还是放松身体 你可以想着肚脐贴近脊柱
but still from the body, so you can think about drawing your navel to your spine,
找到心跳自然起伏的节奏 或者是胸腔起伏的节奏
and then finding this natural lift in your heart, or your stenum, the chest,
胸腔向上起伏 你的头顶也同样朝上方
so the chest is lifting up towards the sky, so as the crown of the head,
转动肩膀 下沉肘部
we loop the shoulders around, give a little weight to our elbows,
现在你会感觉很放松 端坐
so have this sweet feeling right now, of being grounding to the earth,
身体向上延展拉伸
but still lifted and lengthening up towards the sky,
接下来开始放松眼球 或者说是放松脸部
and I’ll begin to soften my eye lens, maybe sofen the skin of my face,
放松脸部
relax the face,
可以带点微笑
can smile a little bit,
跟着我的示范 盘坐冥想 思考瑜伽 思考开始的初衷
like one of my doing meditation in Suksama, what is yoga, why l am here,
走进这个让内心平静的地方
and just come into this place of inner calm,
感受心跳 双肩一齐转动 沉肩
heart’s lifting, shoulder blades are rotating together and down,
肚脐贴近脊椎
navel’s drawing towards the spine,
如果你乐意 可以双手合十
and then if you want, we can join the palms together here,
手掌互推 我们称之为瑜伽手势
really pressing the palms together, we call this Anjuly Mudra,
我们会在之后谈到Mudra
to talk about Mudra on the another day,
这是个小提示 我喜欢把手掌放到这里
but this is a little bit reminder l like to bring my palms together here,
保持祈祷式 挺胸 让胸骨贴近拇指
in the prayer position to lift my heart or lift my sternum to my thumbs
之后注意 如果你容易微微前倾
and then just notice if you tend to lean forward a little bit here
或许你的髋部比较灵活
maybe you have little flexibility in hips
或许你感到身后像有磁力让肚脐后贴
or if you feel like there’s a magnet drawing your navel to the wall behind you
或者有意识这样做
and maybe a little bit of guide,
我来转个方向示范这个动作
l’ll turn to the side to show you this,
这仅是个指导 我们可以想像身体中立
maybe just as a guide here, we can think about rather than being here,
而不是倾向其他地方
or here, think about finding a straight line,
自头顶穿过中心然后到骨盆
from the crown of the head through the heart and into the pelvis,
总的说 我觉得像是从头到胸 从胸再到骨盆
so in general, l feel like, head over the heart, heart over pelvis,
这是个舒服的体式
it’s a sweet way to be,
若你发现自己处于像这样的姿势
and then if you notice yourself like here,
不要认为这太难看了
not being judgmental like oh god my posture sucks!
只要记住从头到胸 再从胸到骨盆
but just from remembering head over heart heart over pelvis
因为这是一场旅程 是练习的过程
because it’s the journey.It’s the practice,
是专注与意识的技艺
the art of noticing or the awareness.
带给我们精神的放松
That’s gonna get us to this place of ease.
所以只要想着从头到胸 从胸到骨盆
So then just think, oh yeah, head over heart, heart over pelvis,
感知身体处于中立
finding that awareness in the body and come into alignment.
我们可以简易盘坐
We can sit here in sukhasan,
做至少五个延展的深呼吸
for at least five nice long deep breaths.
我建议维持数到10至15的时长
l recommend ten to fifteen,
请记住这种瑜伽 最好叫体式
and remember yoga was, or yoga Asana rather,
最先出现 因而练习者可以以冥想式盘坐
was first created, so that the Yogi’s could sit in meditation pose.
这个舒畅的姿势可以放松精神
This easy pose so they could find ease here.
你可以冥想很长很长的时间
You can send meditation for a long, long, long, long extented periods of time,
回到你的座位上 找到舒服的坐姿
So arrive in your seat, find that ease,
如果你已经觉得心烦意乱 只要深呼吸
and if you really get distracted, just back to the sound of the breath.
我喜欢把这个姿势看成是入门式
l like to think this pose as check in,
那么 这就是sukhasana简易坐
OK, so that was Sukhasana, or the easy pose,
非常感谢你们今天和我一起
thank you so much for being with us here today,
学习基本的体式
and for learning that basic posture.
如果你想提问或发表评论
If you have any questions or comments,
请发到评论箱 我会给你们回信
please leave them in the comment box and I’ll get back to you.
若你还未订阅我的频道 那就快快行动吧
Subscribe to my channel, if you haven’t already,
多看看Adriene的节目学习瑜伽知识 谢谢
and visit yoga with Adriene for a lot more yogic goodies. Namaste.
Adriene的瑜伽课
Yoga with Adriene
每周三更新
New episodes every Wednesday
Yogawithadriene.com
Yogawithadriene.com

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视频概述

瑜伽基础体式要领 帮助放松身心,找到内心的平静

听录译者

呵呵呵呵

翻译译者

审核员

审核员 LD

视频来源

https://www.youtube.com/watch?v=zLvJD7iKVhw

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