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楼主:annahw

[瑜伽] 从倒立说开去--首次分享练习步骤 [复制链接]

发表于 2018-10-15 17:26 |显示全部楼层
此文章由 annahw 原创或转贴,不代表本站立场和观点,版权归 oursteps.com.au 和作者 annahw 所有!转贴必须注明作者、出处和本声明,并保持内容完整
本帖最后由 annahw 于 2018-10-15 17:30 编辑

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.

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发表于 2018-10-15 17:31 |显示全部楼层
此文章由 annahw 原创或转贴,不代表本站立场和观点,版权归 oursteps.com.au 和作者 annahw 所有!转贴必须注明作者、出处和本声明,并保持内容完整
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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发表于 2018-10-15 17:32 |显示全部楼层
此文章由 annahw 原创或转贴,不代表本站立场和观点,版权归 oursteps.com.au 和作者 annahw 所有!转贴必须注明作者、出处和本声明,并保持内容完整
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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发表于 2018-10-15 17:36 |显示全部楼层
此文章由 annahw 原创或转贴,不代表本站立场和观点,版权归 oursteps.com.au 和作者 annahw 所有!转贴必须注明作者、出处和本声明,并保持内容完整
本帖最后由 annahw 于 2018-10-15 17:39 编辑

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..


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发表于 2018-10-15 17:41 |显示全部楼层
此文章由 annahw 原创或转贴,不代表本站立场和观点,版权归 oursteps.com.au 和作者 annahw 所有!转贴必须注明作者、出处和本声明,并保持内容完整
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.

发表于 2018-10-15 17:42 |显示全部楼层
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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.
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发表于 2018-10-15 17:43 |显示全部楼层
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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.

发表于 2018-10-15 17:44 |显示全部楼层
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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.

发表于 2018-10-15 17:45 |显示全部楼层
此文章由 annahw 原创或转贴,不代表本站立场和观点,版权归 oursteps.com.au 和作者 annahw 所有!转贴必须注明作者、出处和本声明,并保持内容完整
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.

发表于 2018-10-15 17:46 |显示全部楼层
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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

发表于 2018-10-15 17:48 |显示全部楼层
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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。
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发表于 2018-10-15 17:54 |显示全部楼层
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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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发表于 2018-10-15 17:56 |显示全部楼层
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75· Urdhva Dandasana Eight* (Plate I 88) (U rdhva = up, dail

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发表于 2018-10-15 17:56 |显示全部楼层
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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.

发表于 2018-10-15 17:58 |显示全部楼层
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本帖最后由 annahw 于 2018-10-15 18:02 编辑

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.

发表于 2018-10-15 18:03 |显示全部楼层
此文章由 annahw 原创或转贴,不代表本站立场和观点,版权归 oursteps.com.au 和作者 annahw 所有!