5大高難度瑜伽姿勢(1)
So, you’ve mastered the art of balancing and you can twist your legs in all sorts of ways. Now it’s time to put the two talents together to form some of the most difficult poses that yogis dare to try. But if you’re new to handstands, headstands and Gumby-like back bends, don’t pretend that you’re in Cirque du Soleil and attempt these poses on your own. Find an experienced yoga instructor who can guide you through the motions safely.
既然你已經掌握了平衡的藝術，並且能夠以各種方式彎曲雙腿。那麼現在是時間將兩個技能結合起來，完成一些瑜伽者敢於嘗試的高難度姿勢。然而，如果你還不熟悉手倒立、頭倒立和下腰，不要逞強，不要自己嘗試這些姿勢。找一個瑜伽教練，指導你安全的完成上述動作。
e Pose
1.鶴式
The crane is a basic advanced pose that’s useful if you’re practicing arm-balance exercises. Instead of bringing your legs in front of you, like in the firefly pose, you tuck your knees into the back of your armpits. To get into this position, tuck yourself into a ball-like position, as if you were going to do a somersault. Put your hands on the ground, bend your elbows and rest the back of your upper arms on your shins. Shift your weight onto the balls of your feet and lean forward to transfer the weight to your hands. As you do this move, tuck your knees into the back of your arms. After finding your balance, straighten your arms and look forward with your head.
如果你在練習手臂平衡，那麼鶴式是一項基本的升級姿勢，想必會對你有所幫助。在螢火蟲式中，將雙腿伸向前方，而鶴式是將雙膝彎曲抵住雙臂背部，步驟如下：把自己縮成球形，呈翻筋斗狀；手放在地板上，彎曲雙肘，將上臂背部放在小腿上；將重心轉移到雙腳；然後向前傾，將重心轉移到雙手，同時，將雙膝彎曲抵住雙臂背部；掌握平衡後，將手臂伸直，目視前方。
fly Pose
2.螢火蟲式
Despite its name, you don’t really look like a firefly when you do this pose. You look like a ninja. Start in a squatting position and place your feet on the floor so they’re less than hip-width apart. Tilt your body forward a bit so your weight is on your hands, like you’re going to play leap frog. While in this frog-like position, shift your center of gravity and weight more on to your hands while keeping your knees as close to your shoulders as possible. Stretch out your legs in front of your body so they’re parallel to the ground, and then straighten your arms.
儘管名字是螢火蟲式，然而做這個動作時，一點也不像螢火蟲，看起來卻像日本武士。步驟如下：首先蹲在地上，將雙腳分開放在地板上，距離小於臀圍。將身體向前稍傾，重心放在雙手，成蛙跳狀；然後將重心和重量轉到雙手，同時儘可能將雙膝接近雙肩；向身體前方伸直雙腿，與地面平行，然後挺直雙臂。
譯文屬原創，未經允許，不得轉載。
