从倒立说开去--首次分享练习步骤

annahw

3· Interlock the fingers right up to the finger-tips , so that the palms form a cup. Place the sides of the palms near the little fingers on the blanket. While going up on to your head or balancing, the fingers should be kept tightly locked. If they are left loose, the weight of the body falls on them and the arms ache. So remember to lock them well.

annahw

4· Rest the crown of the head only on the blanket, so that the back of the head touches the palms which are cupped. Do not rest the forehead nor the back but only the crown of the head on the blanket. To do this move the knees towards the head.

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5 · After securing the head position, raise the knees from the floor by moving the toes closer to the head.
6. Exhale, take a gentle swing from the floor and lift the legs off the ground with bent knees. Take the swing in such a way that both feet leave the floor simultaneously. When once this position is secured, follow the various stages of the leg movements as in Plates, step by step.

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7. Stretch the legs and stand on the head, keeping the whole body perpendicular to the floor. (Front view , Back view ,Side view )
8. After staying in the final position to capacity, from one to five minutes, flex the knees and slide down to the floor in the reverse order as in Plates 183, 182, 1 8 1 , 180, 179, 178 and 177..

annahw

9· A beginner must have the assistance of a friend or do the asana against a wall. While practising against a wall, the distance between it and the head should not be more than 2 or 3 inches. If the distance is greater, the spine will curve and the stomach will protrude. The weight of the body will be felt on the elbows and the position of the head may change. The face will appear to be flushed and the eyes
either strained or puffed. It is, therefore, advisable for a beginner to do the head stand in a corner where two walls meet, placing the head some 2 to 3 inches from either wall.
some 2 to 3 inches from either wall.

annahw

10. While doing the head stand against a wall or in a corner, the beginner should exhale, swing the legs up, support the hips against the side of the wall and move the feet up. In a corner, he can touch the heels tv either side of the walls. He should then stretch the back vertically up, gradually leave the support of the wall and learn to master the balance. While coming down, he can rest the feet and hips against the wall, slide down and kneel, resting his knees on the floor. The movements of coming down and going up should be done with an exhalation.

annahw

I I . The advantage which the beginner has of balancing in a comer is that his head and legs will be in the right angle formed by the walls, and he will be sure of his right position. This will not be the case if he balances against a straight wall. For while his balance is insecure he may sway from the wall, or his body may tilt or swing to the stronger side, while his legs may rest against the wall with a bend either
at the waist or the hips. The beginner will not be in a position to know that he has tilted to one side, much less to correct it. In time  he may learn to balance on the head, but by habit his body may still tilt or his head may not be straight. It is as hard to correct a wrong pose in the head stand as it is to break a bad habit. Moreover this wrong posture may well lead to aches and pains in the head, neck, shoulders and back. But the two walls of a corner will help the beginner to keep the asana symmetrical.

annahw

I 2. When once balance is secured, it is advisable to come down to the floor with the legs straight (that is, without bending the knees at all) and with a backward action of the hips. At first, it is not possible to go up and come down without bending the legs, but the correct method should be learnt. Once the beginner has confidence in the head stand, he will find it more beneficial to go up and down with the legs together and straight, without any jerks.

annahw

I 3· It takes time for the beginner to become oriented to his surroundings while he is balancing on his head. Everything will seem at first to be completely unfamiliar. The directions and instructions will
appear confusing and he will find it an effort to think clearly or to act logically. This is due to fear of a fall. The best way to overcome fear is to face with equanimity the situation of which one is afraid. Then
one gets the correct perspective, and one is not frightened any more. To topple over while learning the head stand is not as terrible as we imagine. If one overbalances, one should remember to loosen the interlocked fingers, relax, go limp and flex the knees. Then one will just roll over and smile. I f the fingers are not loosened they will take the jerk of the fall which will be painful. If we do not relax and go limp
while falling we hit the floor with a hard bump. If we flex the knees, we are unlikely to graze them in the fall. After one has learnt to balance against a wall or in a corner, one should try the head stand
in the middle of the room. There will be a few spills and one must learn the art of falling as indicated above. Learning to do headstand in the middle of a room gives the beginner great confidence.

annahw

用什么证明我很谦卑呢？ 用这个体式我还不会做为证明，用这个体式的难度系统只有4证明。 我哭

annahw

但是我会的那一种，确实也给了我一些confidence. 因为我会的那一款难度系数是8. 而我又用了一些惯性，所以不到8也有个6吧？ 于是 我用人和人是不同的，先天的身体条件不同，来说服自己，不用谦卑到没有自信。加油练就好。

annahw

Technique for those who can balance Eight*
1 . Follow the technique described for beginners from positions I to 4·
2. After securing the head position, stretch the legs straight by raising the knees from the floor. Move the toes nearer to the head and try to press the heels to the floor, keeping the back erect. (Plate I86)
3· Stretch the dorsal or middle region of the spine and stay in this position for about 30 seconds while breathing evenly.
4· Exhale, raise the heels and take the toes off the floor with a backward movement of the hips. Raise both legs simultaneously, keeping them poker stiff. (Plate I87.) Take a breath.

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75· Urdhva Dandasana Eight* (Plate I 88) (U rdhva = up, dail

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7. Come down gradually, observing the above technique in a reverse order. (Plates r89, I88, I 87 and r86.) Rest the feet on the floor, bend the knees and raise the head from the floor or blanket.
8. While coming down, it is advisable to stay in  the post according to capacity up to one minute while breathing normally. In this position, the neck and trunk will not be perpendicular to the floor but will sway slightly backwards. The neck, shoulders and spine will be put to a very great strain and in the initial stages one cannot stay with the legs parallel to the floor for more than a few seconds. The stay will become longer as the neck, shoulders, abdomen and spine become stronger.

annahw

Hinrs on this asana
r. In this asana the balance alone is not important. One has to watch from moment to moment and find out the subtle adjustments. When we stand on our feet, we need no extra effort, strength or attention,
for the position is natural. Yet the correct method of standing affects our bearing and carriage. It is, therefore, necessary to master the correct method as pointed out in the note on the mountain pose.  also, the correct position should be mastered, as a faulty posture in this asana  will lead to pains in the head, neck and back.

annahw

2. The whole weight of the body should be borne on the head alone and not on the forearms and hands. The forearms and hands are to be used only for support to check any loss of balance. In a good pose you feel a circle, about the size of an Indian rupee, of the head in contact with the blanket on the floor.

身体的整个重要都当仅放在头部而不在前臂与手上。前臂与手仅直到辅助支撑作用——确定不失去平衡。正确体式中，我们会感到头部一圈印度卢比大小的圈是与毯子或地板有接触。

annahw

不要小看上面一句话，整个使我的头倒立练习上升了一个level.

annahw

3· The back of the head, the trunk, the back of the thighs and the heels should be in a line perpendicular to the floor and not inclined to one side. The throat, chin and breast-bone should be in one line, otherwise the head will tilt to one side or move forward. As regards the interlocked hands behind the head, the palms should not be stuck into the head. The upper and the lower sides of the palms should be in a line, otherwise the crown of the head will not rest on the floor correctly.

annahw

4· The elbows and the shoulders should be in a line and the elbows should not be widened. The shoulders should be kept as high above the floor as possible by moving them up and stretching them sideways. In order to learn the correct shoulder stretch, release the interlocked fingers and remove the hands from behind the head and widen the wrists from the forearms, keeping the elbows stationary. Place the wrists on the floor with the palms facing up, touch the shoulders with the fingers, keeping the wrists on the floor and maintain the balance.

annahw

This will not only improve the balance but also prepare you for the other Sir

annahw

5· As to the position of the trunk, the dorsal region should be pushed  forward as well as up. The lumbar (waist) and pelvic regions should not be pushed forward, while the trunk from the shoulders to the
pelvis should be kept perpendicular. If the pelvic area juts forward, it means that you are bearing the weight of the body not on the head alone but also on the elbows for you have not stretched the dorsal region (the chest) correctly. When viewed from the side, the body from the neck to the heels should appear straight.

annahw

估计蹦达不了几天了，因此这几天先把这个小楼结束掉……

宝宝乐儿

只能肩倒立一分钟，就坚持不了了，要加强手肘的力量吗？

annahw

宝宝乐儿 发表于 2018-11-27 20:40
只能肩倒立一分钟，就坚持不了了，要加强手肘的力量吗？

肩倒立是肩的力量。不错，能起来就挺好~   慢慢由一分钟可以加到一分半，再到两分，三分钟以上就非常有疗愈作用了。
两个注意事项，相信您本来也知道，但还是得再说一下：
1. 从肩倒立下来时，一定要慢，让脊柱一粒粒慢慢卷下来。我当时很“潇洒”地直接下来，老师看得惊心动魄，说一定要慢，否则会受伤。
2.  千万不要去看左右。 （我有时候会想去看旁边的镜子，这样很容易伤着颈椎）

能立一分钟，需要恭喜的是，您以后决不会得甲状腺体的问题了。所说这个是个双向调节的体式。

teresajiang

mark

宝宝乐儿

annahw 发表于 2018-11-27 21:43
肩倒立是肩的力量。不错，能起来就挺好~   慢慢由一分钟可以加到一分半，再到两分，三分钟以上就非常有疗 ...

真是感谢你提醒，我下的时候也是坚持不住就直接倒下来了，下次试试一节一节下，话说我孕期有甲减的问题，不知道现在改善了没有，长时间没有去验过了，我练倒立是想促进血液循环，听说倒立可以使人年轻

annahw

6. As far as possible try and join the thighs, knees, ankles and toes. Stretch the legs fully, especially the back of the knees and thighs. If the legs swing back tighten the knees and the lower median portion of the abdomen above the pubes. This will keep the legs perpendicular. Keep the toes pointing up. If the legs swing forward, stretch the dorsal region and push the pelvic area slightly back until it is in line with the shoulders. The body will then feel light and the pose will be exhilarating.

annahw

7· While going up or holding the head stand the eyes should never become bloodshot. I f they do, the pose is faulty.
对眼睛不可能充血，如果充血，一定是做错了

annahw

8. The time limit for headstand  depends upon individual capacity and the time at one's disposal. One can hold i t comfortably from 1 0 to 1 5 minutes. A beginner can do it for 2 minutes and go up to 5 minutes.
It is always difficult for a beginner to balance for one minute, but once he succeeds he can be sure that from then on he will be able to master headstand soon .

annahw

9· While going up or coming down, move both legs together, inch by inch. All the movements should be done with exhalation. Inhale while waiting in a position. The effect of going down and coming up straight without bending the legs at the knees is that harmonious slow movement is gained and the flow of blood to the head is controlled.