5大高難度瑜伽姿勢(2)
s Headstand Variation with Bound Legs
3.頭倒立蓮花式改良版
Headstands are like handstands, but you balance yourself on your forearms and head instead of just your hands. As you get into a headstand position, keep your elbows firmly in place so you don’t end up doing a scorpion face plant. To do the bound-leg variation, touch the soles of your feet together while in the headstand. Then bend at the knees so your legs for a diamond shape. When you get really good at this inversion, put your hands together as if you're praying.
頭倒立與手倒立大體相似，僅有一點，頭倒立通過前臂平衡身體，而手倒立通過雙手平衡。頭倒立時，務必保持雙肘固定以防跌的鼻青臉腫。同時將腳底相碰以進行腿的變化動作。然後雙膝彎曲，使雙腿成菱形。熟悉掌握這一倒立姿勢時，雙手併攏成祈禱狀。
t-Angle Pose
4.八角式
When you do this move, you kind of look like you’re doing a pushup. Instead of having your legs and feet behind you, they’re off to your side and in the air. At the same time, one arm is between your legs, so you look like a human knot. To do this pose, do a forward bend so your hands are on either side of your feet; keep your knees slightly bent. Move your right arm so it’s between your legs. As you do this, bend your knees and elbows, and slowly move your right leg so it’s over the back of your upper right arm. At this point, your right toes still touch the ground. Slowly move your left leg to the right side of your body, cross your ankles and lift yourself off the floor.
做這一動作，看起來就像做俯臥撐。將雙腿懸在空中，伸向側面而非身後。同時，將一隻手臂夾在雙腿之間，看起來就像個手結。身體前傾，使雙手放在雙腳兩邊，保持雙膝稍彎。此時，將右腳趾接觸地面，緩緩將左腿移至身體右側，交叉腳踝，使身體離開地面。
arm-Stand Scorpion Pose
5.前臂倒立蠍子式
Talk about an extreme back bend: To get into a forearm-stand scorpion pose, get into a simple headstand. To do a headstand, place your forearms into a triangle shape on the floor, with your hands clasped. Place the crown of your head between your arms so your clasped hands touch the back of your head. Lift your knees off the floor and slowly raise them so your body is parallel to the wall. Unclasp your hands, look up with your head and spread your fingers out on your yoga mat to help you keep your balance. Now you’re doing a forearm-stand. After finding your balance, bring your legs together and slowly bend your knees. If your back is flexible, your feet will be near your head.
這是一種下腰的極端姿勢：要想做到前臂倒立蠍子式，首先進行簡單的頭倒立：將前臂在地板上成三角形，雙手合十。將頭頂置於雙臂之間，使雙手接觸到後腦勺。將雙膝離開地面，緩慢提升，使身體與牆壁平行。打開雙手，仰頭向上看，在瑜伽墊上展開手指保持平衡。現在已經做好前臂倒立。保持平衡後，將雙腿合攏，緩緩彎曲雙膝。如果背部靈活，可將雙腳接近頭部。
譯文屬原創，未經允許，不得轉載。
