从倒立说开去--首次分享练习步骤

annahw

不可只论体式，还要论呼吸。不可只论身，亦要论心。

但所谓的体式干货，还是很容易被看到。修心不易被看到，因此象我这种水平不高的人只能说说体式。

而说到体式，如果，一天只给您练三个体式的时间，我想头三个体式我能想到的，便是被称为瑜伽体式之父之母的倒立体式了。

肩倒立和肘倒立，我接下来慢慢说。这两个得说得很仔细。而且这个体式并不难，难度系统只有2.

依然基于瑜伽之光英文版，并参考其中文版，细细分析。

annahw

The importance of Sarvangasana cannot be over-emphasised. It is one of the greatest boons conferred on humanity by our ancient sages.
肩倒立，又称箭式，这个体式的重要性怎么强调都不为过。是先哲给予我们的最大恩泽。
Sarvangasana is the Mother of asanas. As a mother strives for harmony and happiness in the home, so this asana strives for the harmony and happiness of the human system.
肩倒立是体式之母。如同母亲在家庭中为了和谐与幸福而努力，这个体式为我们人类的和谐和幸福而存在的。
It is a panacea for most common ailments. 是多数常见病的万用良药。

annahw

There are several endocrin;: organs or ductless glands in the human system which bathe in blood, absorb the nutriments from the blood and secrete hormones for the proper functioning of a balanced
and well developed body and brain. If the glands fail to function properly, the hormones are not produced as they should be and the body starts to deteriorate. Amazingly enough many of the asanas
have a direct effect on the glands and help them to function properly. Sarvangasana does this for the thyroid and parathyroid glands which are situated in the neck region, since due to the firm chinlock their
blood supply is increased.

annahw

人体内一些内分泌系统、器官和无官腺体均浸于血液中，从血液中汲取营养，分泌hormones，从而可以使身体和大脑均可可以正常平衡运转。如果腺体不能正常运转，则hormones不能生成，人体就会开始恶化。神奇的是，许多体式都对腺体直接作用，有助于腺体正常运转。而肩倒立时紧密锁定了颈部区域的甲状腺和副甲状腺，血液供应增加，因此会有助于这二位大将军的神奇作用。

这是对瑜伽之光里的大概解释。基本每堂课老师都会用这个体势作为结束体式。先说完体式的好处，再来说如何进入此体式。

annahw

Further, since the body is inverted the venous blood flows to the heart without any strain by force of gravity.
而且，由于身体处于倒序的状态，因此静脉血液自然在重力作用下流入心脏。
Healthy blood is allowed to circulate around the neck and chest.
健康的血液在颈部与胸部区域得以循环流转。

annahw

As a result, persons suffering from breathlessness, palpitation, asthma, bronchitis and throat ailments get relief. 因此患有气喘，心悸，哮喘，支气管炎及喉部疾病的人都可以从此体式中得到缓解。
As the head remains firm in this inverted position, and the supply of the blood to it is regulated by the firm chinlock, the nerves are soothed and headaches-even chronic ones -disappear.
由于头部在倒立体式中保持固定，头部血液供应也因下巴锁定而得到调节，神经得以，头痛尤其是慢性头痛会随之消失。

annahw

因此我们的老师，都会特别强调，在这个体式中，千万不要左右转动颈部，去看别人。而我刚开始，做完这个会非常潇洒地放下身体，甚至直接滚动着坐起来。有次做给老师看，印度小菇凉连no三次，说起太快会伤及脊柱。因此这两个注意点注意到是非常重要的。

annahw

Continued practice of this asana eradicates common  colds and other nasal disturbances. Due to the soothing effect of the pose on the nerves, those suffering from hypertension, irritation, shortness of temper, nervous breakdown and insomnia are relieved.

持续练习此体式可以根除普通感冒和其他鼻部疾患。由于它对神经的舒缓作用，有高血压，神经衰弱，性急，易怒与失眠的症状也可以因此练习得到缓解。

OH, my ladygaga,记得有段时间我上医院，因为鼻部疾患，医生给开了洗鼻器与盐水。从此参考了涅涕法，后来再没有犯过。

annahw

The change in bodily gravity also affects the abdominal organs so that the bowels move freely and constipation vanishes.
身体重力的变化亦可对腹部器官起效，因此肠道蠕动自如，便秘也随之消失。
As a result the system is freed from toxins and one feels full of energy.
由于身体无毒素，人也会觉得精力充沛。
The asana is recommended for urinary disorders and uterine displacement, menstrual trouble, piles and hernia. It also helps to relieve epilepsy, low vitality and anaemia.  这个体式适合推荐给小便失调，子宫异位，生理期问题，痔疮与疝气 之人。也有助于癫痫与贫血。

annahw

It is no over-statement to say that if a person regularly practises Sarvangasana he will feel new vigour and strength, and will be happy and confident. New life will flow into him, his mind will be at peace
and he will feel the joy of life. After a long illness, the practice of this asana regularly twice a day brings back lost vitality.

毫不夸张地说，如果一个人经常练习肩倒立，他会觉得充满活力与strength, 也会体会到生命的。久病初愈后，每天两次规律练习亦可使身体唤回生机。

annahw

The Sarvangasana cycle activates the abdominal organs and relieves people suffering from stomach and intestinal ulcers, severe pains in the abdomen and colitis.

肩倒立系列体式使腹部器官活跃起来，使我们免受胃痛，肠溃烂，大肠炎等加重之苦。

annahw

People suffering from high blood pressure should not attempt Salamba Sarvangasana I unless they do Jialasana first and can stay in it for not less than 3 minutes.
罹患高血压之人不可以直接练习 此体式，当先在犁式中保持三分钟以上，才可以练习肩倒立第一式。

犁式之后要说一下。先回到咱们的体式之母的techniches中来。

annahw

The Sarvezngasana Cycle
These various movements can be practised at one stretch after staying in Sarvangasana Ifrom 5 to ro minutes or more according to capacity; do them for 20 to 30 seconds at a time each side except Halasana, which should last from 3 to 5 minutes at a stretch.

肩倒立系列体式：
在肩倒立第一式中保持5-10分钟或者依据自己能力保持更长后，可以一并练习肩倒立第二式，无支撑肩倒立等其他肩倒立体式，除犁式可以保持3-5分钟以外，其他都是每次保持二三十秒就好。

annahw

Salamba Sarvangasana I

Alamba means a prop, a support and sa together with or accompanied by. Salamba, therefore, means supported or propped up. Sarvanga (Sarva =all, whole, entire, complete; anga = limb or body) means the entire body or all the limbs. In this pose the whole body benefits from the exercise, hence the name.

annahw

Technique for beginners
I . Lie flat on the back on the carpet keeping the legs stretched out, tightened at the knees. Place the hands by the side of the legs, palms down.  Take a few deep breaths.

annahw

2. Exhale, bend the knees and move the legs towards the stomach till the thighs press it. Take two breaths.

3· Raise the hips from the floor with an exhalation and rest the hands on them by bending the arms at the elbows. Take two breaths.

4· Exhale, raise the trunk up perpendicularly supported by the hands until the chest touches the chin.
5 ¡¤ Only the back of the head and the neck, the shoulders and the backs of the arms up to the elbows should rest on the floor. Place the hands in the middle of the spine . Take two breaths

annahw

6. Exhale and stretch the legs straight with the toes pointing up.
7. Stay in this position for 5 minutes with even breathing.
8. Exhale, gradually slide down, release the hands, lie flat and relax.

annahw

9· If you cannot do the asana without support use a stool and follow the technique.

Technique for advanced pupils
I . Lie flat on the back on the carpet.
2. Keep the legs stretched out, tightened at the knees. Place the hands by the side of the legs, palms down.
3· Take a few deep breaths. Exhale slowly and at the same time raise both legs together and bring them at a right angle to the body  Remain in this position and inhale, keeping the legs steady.

annahw

3· Take a few deep breaths. Exhale slowly and at the same time raiseboth legs together and bring them at a right angle to the body  . Remain in this position and inhale, keeping the legs steady.
4· Exhale, again raise the legs further up by lifting the hips and back from the floor, pressing the palms gently against the floor .
5· When the whole trunk is raised off the ground, bend the elbows and place the palms on the back of the ribs, resting the shoulders well on the floor.

annahw

6. Utilise the palm pressure and raise the trunk and legs up vertically as in Plate 233 so that the breast-bone presses the chin to form a firm chinlock. The contraction of the throat and pressing the chin against
the breast-bone to form a firm chinlock is known as Jalandhara Bandha. Remember to bring the chest forward to touch the chin and not to bring the chin towards the chest. If the latter is done, the spine is not
stretched completely and the full effect of this asana will not be felt.
7. Only the back of the head and neck, the shoulders and the upper portion of the arms up to the elbows should rest well on the floor. The remainder of the body should be in one straight line, perpendicular to
the floor. This is the final position.
8. In the beginning, there is a tendency for the legs to swing out of the perpendicular. To correct this, tighten the back thigh muscles and stretch up vertically.
9. The elbows should not be placed wider than the shoulders. Try  and stretch the shoulders away from the neck and also to bring the
elbows close to each other. If the elbows are widened, the trunk cannot be pulled up properly and the pose will look imperfect. Also see that the neck is straight with the centre of the chin resting on the sternum. In the beginning, the neck moves sideways and if this is not corrected, it will cause pain and injure the neck.
10. Remain in this pose for not less than 5 minutes. Gradually increase the time to 1 5 minutes; this will have no ill effects.
1 1 . Release the hands, slide down to the floor, lie flat and relax. As the weight of the whole body is borne on the neck and shoulders and as the hands are used to support the weight this asana is called
Salamba Sarvangasana. In Sarvangasana there are various movements which can be done in addition to the basic pose described above.

安妮的漂流瓶

annahw 发表于 2018-9-12 16:00
6. Utilise the palm pressure and raise the trunk and legs up vertically as in Plate 233 so that the  ...

安本家，你这个帖子目前只有20楼，容易爬，所以从头看到这里。另一个瑜伽贴已经高不可攀，只能放弃。

为了避免断章取义兀自猜测，在我开始认真写未来的帖之前，先问一下本家: 在摩天大楼里，你有没有谈到练瑜伽的感觉，自己的感觉?

不是坑，是想好好和你聊聊瑜伽。

annahw

安妮的漂流瓶 发表于 2018-9-12 21:06
安本家，你这个帖子目前只有20楼，容易爬，所以从头看到这里。另一个瑜伽贴已经高不可攀，只能放弃。

为 ...

有的 不由得想起自己练那些体式时的故事 我得考虑分割一下那摩天楼了 为了本家看着方便 或者得学做电梯了

安妮的漂流瓶

annahw 发表于 2018-9-13 00:05
有的 不由得想起自己练那些体式时的故事 我得考虑分割一下那摩天楼了 为了本家看着方便 或者得学做电梯了 ...

电梯不必建了，这里说也一样。
本家请注意，你这个瑜伽贴是技术贴。对身体感受的描述，从一开始注意力就应该放在具体细节上: 感觉呼吸，心跳，脊柱，关节，肌肉，韧带，平衡等在每一个状态时的反应，感觉每一种变化带来的影响。

安妮的漂流瓶

瑜伽是慢功。感觉重于学。

本家在进入某种体式之前，怎么知道自己的身体准备好了，在状态里了？同时也想知道，本家一般花多长时间来warm up?

annahw

安妮的漂流瓶 发表于 2018-9-13 11:34
电梯不必建了，这里说也一样。
本家请注意，你这个瑜伽贴是技术贴。对身体感受的描述，从一开始注意力就 ...

好哒。先分享的是书里的技术，对身体的感受稍有些个人，每个人都不一样，自己的说出来，总怕有误导的嫌疑，嘿嘿。毕竟本家只是同学，不是瑜伽老师。

btw, 有位伽友，她是一所大学里的体育老师，教太极的。但在瑜伽，她仍是伽友学生。有几位上瑜伽课的老师都说，看到她在下面练，比自己都练得深入，感觉好惭愧。

我想，比我有资格的人，可能没有时间没有机缘来坛子里分享。那我就通过分享大师们的书来唤起大家对运动的重视吧。运动相通，即使不喜欢瑜伽的人，去做其他运动也是一样的。只是，我只会分享瑜伽。

这帖，本家您是第一位回复的。我尽量多上些您觉得必须的东西。

annahw

安妮的漂流瓶 发表于 2018-9-13 11:55
瑜伽是慢功。感觉重于学。

本家在进入某种体式之前，怎么知道自己的身体准备好了，在状态里了？同时也想知 ...

我现在因为特别迷恋倒立体式，通常早上起来直接倒立几分钟。然后中午或者晚上练前，有时候早到半小时，用几轮倒立热身。有时候只能早到几分钟，就倒立当热身了。
以前是双盘、后祈祷、针式、板式等等做到上课，算是热身。

有的老师会说，如果练得到位，每天练一次就可以了。
也有的老师说，我们要尽量24小时瑜伽，每个时刻都让自己身体处于顺位。
听上去矛盾，事实 上不矛盾。于我个人而言，走路上班，注意压肩，收腹，有意识走时拉伸腿内侧；坐时能盘就盘，排队时可能后祈祷一下，电梯里转动肩膀或来个前曲…… 可能都算一种热身。

今天早上食堂早餐时，一位顺路的同事终于追上了我，说，“早早看到你在前面走，一点点就追上了，可是过一会儿，目测你时速50公里？” 玩笑是这样的，现在真是这样的，不由得自己也感觉 会健步如飞。就去年有段时间，明显感觉想走快却走不快，力不从心。
身体的状态也是有四季的吧。

季节好时，躯体随时都是warm的。 季节不好时，我会小心一点，多warm up一下。

安妮的漂流瓶

annahw 发表于 2018-9-13 12:14
我现在因为特别迷恋倒立体式，通常早上起来直接倒立几分钟。然后中午或者晚上练前，有时候早到半小时，用 ...

四季都是好季节。温度低时先桑拿

annahw

为了安瓶儿，我要把这楼再盖一部分。 著名的，最近几个月我为之心烧的headstand,头肘倒立。
没想到我这样的人也有离墙做头肘倒立的一天……让我夜郎自大一下，因为其实心里极其谦卑，但如果真写出来，却显得好象故做低调的高调。HUMBLEBRAG?
所幸，瓶儿可能是玻璃的，当不会用砖砸我。

annahw

Scdamba Sirasana 头倒立  headstand
Salamba means with support. Slrsa means the head. This is the head stand pose, one of the most important Yogic asanas. It is the basic posture. I t has several variations, which are described later as the Slrasana cycle.
这是个头倒立体式，瑜伽体式里最重要的体式之一。是个基础体式，有很多变体（本书中说以后再系统讲，但本帖就这一个了）
Its mastery gives one balance and poise, both physically and mentally.
掌握此体式可以使我们得到身心的平衡与自制力。
The technique of doing it is given at length in two parts ;
技术将分为两个部分。
the first is for beginners, the second for those who can remain balanced in the pose.
第一部分为初学者准备，第二部分为可以在此体式中掌握平衡者准备。
Attention is specially directed to the hints on Sfrsasana given after the techniques.
练习者必须格外注意对头倒立的有关提示。

annahw

Technique for beginners
1 . Spread a blanket fourfold on the floor and kneel near it.
垫张毯子于地面。
2 . Rest the forearms on the centre of the blanket. While doing so take care that the distance between the elbows on the floor is not wider than the shoulders.
将前臂放于垫子中央，注意两肘之意距离不大于肩宽。（可以用手抱一下对侧的肘，从而确保距离不要太大）