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第28期:"战士式"体式的技巧(1)

来源:可可英语 编辑:Kelly   可可英语APP下载 |  可可官方微信:ikekenet

What's up everyone? Welcome to Yoga With Adriene. I'm Adriene and today we have some yoga tips for you.

大家好吗?欢迎来到阿德琳的瑜伽课堂。我是阿德琳,今天我们要讲一些瑜伽技巧。
These come straight from our reboot family.
这些来自我们的“重启”系列。
In fact, I want to give a shout out to Mark from Australia who actually brought this up on the reboot page.
实际上,我想喊一下澳大利亚的马克,是他在“重启”页面上提到这个的。
Thank you Mark for being so active and for asking such great questions because the questions benefit us all.
谢谢马克如此积极地提出了这么棒的问题,这些问题让我们都能受益。
So today we're going to take a little look at the standing foundation of warriors.
所以今天,我们要简单了解一下站立体式的基础动作:战士式。
These are tips to engage the lower body particularly that back leg when we're in the standing postures.
这些技巧针对下半身,尤其是针对站立体式时的后腿。
If you've practiced reboot or you're in the reboot family already,
如果你已经练习过“重启”系列,
you know that we do warrior one, warrior two, high lunge, and warrior three.
你知道我们做了战士第一式、战士第二式、高弓步式和战士第三式。
At least those in our reboot sequences.
这都包含在我们的“重启”练习之中。
So hopefully this will be beneficial for you and I think in general this is a nice little reminder for most standing asinine postures.
希望这对你们有益,我觉得这对站立的惯性姿势是个提醒。
So let's just see what happens. Let's hop on the mat.
我们来看看接下来会发生什么吧,上垫子。
All right, so my first tip in terms of warriors is build from the ground up.
好,我给做战士式的第一个建议就是从地上开始。
So rather than sometimes in class we kind of come into it from already standing. I want to, like, get it down low.
而不是像有时我们在课上是从站立姿势开始的,我想低下去。
So we're going to start in a runner's lunge. Let's start with the right leg forward and the left leg back.
我们从弓步开始,先是右腿在前、左腿在后。
So take your time getting in there and I'd really like for us to pay attention ...
花点时间来做这个动作,希望我们都能集中注意力……
We can lower that back knee for a sec to our center today
我们可以把后膝降低到中心,
because for me in finding those engaging qualities that I feel like we're looking for is really about engaging your center, your center gravity.
我觉得我们要让身体的重心参与到练习中来。
So come into a nice runner's lunge and just bring your awareness to the space between your navel and your spine
做弓步,注意肚脐和脊椎之间的空隙,
and your awareness to your tailbone here as we just connect to the center.
还要注意尾骨,我们要连接中心。
All right, so nice and easy. I'm going to pivot on the back foot and I'm not going to lift up.
好,很简单,我要以后脚为中心,不要抬起来。
You guys take your time. Again, we're building from the ground up.
你们慢慢来,我们还是从地下开始。
So I'm going to soften that back knee just so I can feel the difference and then plant the left heel.
我要缓解后膝的压力,这样我就可以感受到不同,左脚脚后跟着地。
Left toes are pointed maybe towards the front left corner of the mat or the front left corner of the room.
左脚脚趾指向垫子左上角或者房间左上角。
I'm not on a tight rope. I'm on two skis here, so I might walk the right foot out.
我不是在走钢丝,我是在两个滑雪板上,我伸出右脚。
So I have two nice long planes. So you might have heard before right heel in line with the arch of the left foot.
我有两架很长的飞机。你们可能听我说过,右脚跟要和左脚足弓保持在一条线上。
For the sake of our yoga tips today, I'm really in general teaching like this these days,
关于今天的瑜伽建议,我要像这样教,
sharing like this these days to have nice spaciousness between both feet.
像这样与你们分享,双脚中间留出足够的空隙。
All right, now hang with me. Were you looking at the video? Okay, you're looking at me, I'm looking at you.
好了,现在和我一样悬空。你们在看视频吗?好吧,你们在看我,我在看你们。
Take your left palm, bring it to the top of your left thigh. Now imagine a spiral here.
左手掌放到左腿的大腿根,想象这里有螺旋。
I'm going to take my index finger and you can too and I'm going to imagine the top of the left thigh spiraling in.
我要抬起食指,你们也可以的,想象左腿的大腿根在旋转。
You can even see it turning a little bit here.
你们还可以看到这里有小幅转动。

"战士式"体式的技巧(1).jpg

Now what wants to happen though is that outer edge of the back foot starts to peel up,

后脚的外侧开始向外延伸了,
so I'm going to do what my happy Yoga's all about.
我开始做我的快乐瑜伽了。
Just find that opposition, right; the sun and the moon, the masculine and the feminine, that opposition.
找到对立的事物:日月与阴阳。
So I ground down through the outer edge of the foot.
我通过脚的外侧将重心下沉。
In fact, I don't know if you could see my foot there, but nice and strong and then I keep the spiral of the top of the thigh in.
实际上,我不知道你们能不能看见我有力的这只脚,然后我保持大腿根的扭转。
Now bring your left palm to the inner thigh.
现在把左手放在大腿内侧。
Slap it like a pancake and just see if you can engage and what this does is for me wakes up my center.
像拍煎饼一样拍它,看看你能不能做到,这可以唤醒我的中心。
Reminds me, oh yeah, it's all connected because before this is kind of all spilling.
这提醒着我,哦耶,所有部位都连接起来了,在此之前都是分开的。
You can even see this and what I'm going to do is charge this.
你们可以看到这一现象的发生,我是在掌控这一局面。
Let that wakeup call send out through the body and begin to engage my center, maybe lengthen the tailbone, and now we're talking.
让这个叫醒服务蔓延全身吧,开始来到中心,延伸尾骨,我们在交流。
Okay, bend that front knee. Hopefully we're talking. If not, then keep working. Waking up, waking up, waking up.
好,弯曲前膝,希望我们能聊得愉快。如果没有,那就继续做练习吧。叫醒、叫醒、叫醒。
Now I'm going to bring the hands to the waist line here and slowly come up to warrior one.
现在我要把双手放在腰这里,慢慢地来到战士第一式。
Don't worry about the back of that thigh being parallel here today.
今天不必担心大腿下面要平行。
I'm working on this back leg and eventually I'll get to where I can sink really deep with the power of that back leg,
我在活动后腿,最终我能够用后腿的力量俯下身去,
so take a second here to just bring the hands to the waist line and notice if we've kind of lost that engaging quality in the leg,
在这里花点时间把双手放到腰间,注意我们有没有让腿部参与到练习中来,
which is what I think the feedback was.
我觉得这就是反馈。
It's like I can't seem to get or maintain that energy in the back leg.
就像我的后腿似乎无法获得或保持那种力量。
So again, I ask you to bring your awareness now to your center, to the tailbone.
请你们注意中心和尾骨。
Is it sinking to the front? Is it sinking to the back?
它沉到前面或者后面去了吗?
Is it going towards that right buttock or that right sit bone or that left sit bone?
它是移动到右半边屁股、坐骨右侧还是左侧?
Can we let it kind of dangle in between like this? Yoga With Adriene. Yeah.
我们可以像这样让它悬空吗?和阿德琳一起做瑜伽,嗯。
Finding that center and then from there, again,
找到中心,再次从那里
see if we can spread awareness and find that opposition as we've rolled the top of that back thigh in
看看我们能否发散注意力,找到对立的事物,我们旋转后腿的大腿部,
and ground down through the outer edge of that back foot. Back leg is super strong.
并通过后脚的外侧下沉。后腿是很有力量的。
Now use the power of your mind imagination to draw energy up from the arches of the feet.
现在利用你的想象力把能量从双脚的足弓处移出。
So this is an energetic thing not an anatomical thing or an alignment.
这是个充满活力的事情,不是解剖意义的,也不是排成直线。
This is now the energy drawing all the way up from the arches of the feet as we hold onto our action alignment
现在我们把足弓处的能量向上移动,同时我们的动作也要保持住,
and then maybe I reach the fingertips up.
我举起手。
The legs are working super strong here my friends.
朋友们,双腿现在是十分有力的。
You can see my manage is just kind of tearing north to south, excuse me, strong legs.
你们可以看到我的双腿是冲南北分开的。
Check it out here then open up to warrior two. Just check it out maintaining strength, power in that back leg.
活动一下,转换到战士第二式。保持后腿的力量。
Now I went and watched my past warriors videos and they're amazing. Check them out now.
我看了以前录制的战士式视频,都很不错,你们现在可以看看。
I do talk about squaring the hips and I think we shot warrior one in 2012.
我的确谈到过提臀,我觉得我们是在2012年录制的战士第一式视频。
Two years later, I'm no longer interested in squaring the hips like this anymore.
2年前,我不再对像这样的提臀感兴趣了。
Thank you Leslie Cavanaugh who first kind of like gave me permission to start experiencing this and I like that in general,
谢谢你,莱斯利·卡瓦诺,你是第一个允许我开始体验这个练习的人,我非常喜欢
challenging the rules of yoga, what people teach you because it's really about your experience.
挑战瑜伽的规则和人们教给你的方法,因为这关乎到你的体验。
So now I'm teaching or un-teaching the squaring of the hips
我现在不讲授提臀,
and I feel like if you're not trying to power through squaring these hips,
如果你们不去通过提臀来增强力量的话,
you're really going to build from the ground up and feel that engage in quality in the back leg.
那就要从下面开始,感受到后腿的力量。
So maybe you're here, maybe you're here.
或许你是这样,也有可能是这样。

重点单词   查看全部解释    
spread [spred]

想一想再看

v. 伸展,展开,传播,散布,铺开,涂撒
n.

 
benefit ['benifit]

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n. 利益,津贴,保险金,义卖,义演
vt.

联想记忆
anatomical [,ænə'tɔmikəl]

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adj. 解剖的;解剖学的;结构上的

联想记忆
lengthen ['leŋθən]

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v. 加长,延长

 
energetic [.enə'dʒetik]

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adj. 精力旺盛的,有力的,能量的

联想记忆
runner ['rʌnə]

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n. 赛跑的人,跑步者

 
spine [spain]

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n. 脊柱,脊椎,书脊,尖刺

 
parallel ['pærəlel]

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adj. 平行的,相同的,类似的,并联的
n.

联想记忆
engage [in'geidʒ]

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v. 答应,预定,使忙碌,雇佣,订婚

 
arch [ɑ:tʃ]

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n. 拱,拱门,拱状物
v. 成拱形,拱起

 


关键字: 技巧 瑜伽 大师 战士式

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