雙語體式/站姿系列，站立手抓大腳趾背部伸展式，Padangusthasana

最新 04-16

雙語體式分享3

Chinese Name 中文名:站立手抓大腳趾背部伸展式

Sanskrit Name 梵文名:Padangusthasana

English Name 英文名:Big Toe Pose

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

這個體式可以很好的伸展和加強大腿後側肌肉.

第1步

雙腳分開與坐骨同寬，腳內側平行，站立在墊子上. 收緊大腿前側肌肉，髕骨上提，保持雙腿伸直，呼氣，從髖關節開始往前往下摺疊，身體和頭部同時移動.

Step 1

Stand upright with your inner feet parallel and about six inches apart. Contract your front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one unit.

第2步

用食指，中指，大拇指穩穩抓住大腳趾. (如果你抓住腳趾後，背部不能夠舒展放平，那麼將伸展帶踩在前腳掌下，手抓住帶子，保持背部的舒展.)

Step 2

Slide the index and middle fingers of each hand between the big toes and the second toes. Then curl those fingers under and grip the big toes firmly, wrapping the thumbs around the other two fingers to secure the wrap. Press your toes down against your fingers. (If you can"t reach your toes without overly rounding your back, pass a strap under the ball of each foot and hold the straps.)

第3步

隨吸氣，抬起上半身，就好像你要站立起身一樣,手肘伸直，軀幹前側延長，下一次呼氣時，將坐骨提高，如果你的身體靈活性很好，將下背部或多或少的凹陷. 當你這樣做時，同時保持下腹部內收，並輕輕將它提向骨盆的方向，深入伸展大腿後側.

Step 3

With an inhalation, lift your torso as if you were going to stand up again, straightening your elbows. Lengthen your front torso, and on the next exhale, lift your sitting bones. Depending on your flexibility, your lower back will hollow to a greater or lesser degree. As you do this, release your hamstrings and hollow your lower belly (below your navel) as well, lightly lifting it toward the back of your pelvis.

第4步

將胸骨儘可能提高，但是不要抬頭，避免擠壓脖子後側. 保持額頭放鬆.

Step 4

Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck. Keep your forehead relaxed.

第5步

在下幾個吸氣時，將上半身抬高，同時持續收緊大腿. 有意識的抬高坐骨，更多的去伸展釋放大腿後側.當你在這樣做時，同時加深你下背部的凹陷.

Step 5

For the next few inhalations, lift your torso strongly as you continue to actively contract your front thighs; on each successive exhalation, strongly lift your sitting bones as you consciously relax your hamstrings. As you do this, deepen the hollow in your lower back.

第6步

最後呼氣，曲手肘像兩側打開，手抓著大腳趾，拉長軀幹，輕輕的深入向下摺疊更多.

Step 6

Finally exhale, bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend.

第7步

如果你大腿後側很長很伸展，你的前額可以碰觸到小腿脛骨. 如果大腿後側很緊張，最好久保持在軀幹拉長的狀態，不要再摺疊向下更多. 如果弓背的狀態下做前屈摺疊，對下背部有傷害，同時無法伸展到大腿後側.

Step 7

If you have very long hamstrings, you can draw your forehead toward your shins. But if your hamstrings are short, it"s better to focus on keeping the front torso long. Hunching into a forward bend isn"t safe for your lower back and does nothing to lengthen your hamstrings.

第8步

在最終體式保持一分鐘. 手腳解開，雙手放在髖部兩側，再一次拉長身體，在吸氣時，輕輕擺動軀幹和頭部，緩慢的直立起身.

Step 8

Hold the final position for one minute. Then release your toes, bring your hands to your hips, and re-lengthen your front torso. With an inhale, swing your torso and head as a single unit back to upright.

禁忌和注意事項

下背部受傷，脖子受傷的不要練習這個體式

Contraindications and Cautions

Avoid this pose with lower back or neck injuries

給初學者的建議

如果雙腿伸直的情況下很難抓到大腳趾，在足弓的下方踩一條伸展帶，手抓住伸展帶，保持膝蓋蹬直.

Beginner"s Tip

If you can"t easily hold your toes with your knees straight, loop a yoga strap around the middle of each arch for a handhold, instead of bending your knees.