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.