【瑜伽双语】你没有看错，飞龙在天就是这么练

Flying Cobra飞龙在天式

The flying Cobra is an illustration of the difference between your passive backbend and your active backbend. The point of this exercise is to close the gap.

在咱们中国文化立有时候称蛇为龙，各位请允许我借用以下哈！正式地说飞行眼镜蛇式旨在说明被动后弯和主动后弯之间的区别。此练习的目的是缩小两种间的差距。

Flying Cobra is one of the most potent and important contortion poses. I have come to love this pose and I have given a lot of attention to it in my personal practice as well as my teaching practice. I’ve made many modifications using props, props and more props. But today I want to lead you into this pose with just you. But before we backbend, let’s warm up. Let’s start with a pass through these 3 essential fundamentals.

飞行眼镜蛇式是最有力和最重要的扭曲体式之一。我喜欢这个体式，在我的个人练习和教学练习中都给予了很多关注。我制作和使用道具做出了不少变体。不过，今天我只是带领你的身体进入这个体式。练习后弯前，让我们热身。从以下3个基础练习开始。

2 min Hip Trap (alternating legs). This can help the ribs stay rooted to the ground throughout the movement. Finally, your lower back, if your low back is in its neutral curve, there should be, in theory.

2分钟的臀部陷阱（交替左右腿）。可以帮助肋骨在整个运动过程中紧贴地面。最后，是下背部，你的下背部从理论上讲应该呈中正曲线。（详细见后附的练习方法）

2 min Bridge Hold. I would recommend holding this bridge pose in its alignment for up to two minutes. After a nice long static hold, it’s time to walk. 2min Bridge Tip-toe. You can shift your weight from leg to leg by simply lifting and lowering your heels.

2分钟桥式。建议将桥式的顺位状况保持两分钟。长时间保持顺位不动后，移动足部。练习2分钟的足尖桥式。你可以通过简单地抬起和放下脚后跟来改变腿的重量。（详细练习方法见1Yoga以前发表的文章桥的根基）

The Prone Crawl. Next up in my Essential Fundamentals series is the Prone Crawl. 2 min Opposite Limbs. 2 min Matching Limbs. This exercise is one of the most perfect movements I have ever encountered. This work is really gentle, but thorough way to warm up for backbends. At the same time, the form is among the most elusive. Trust me, it will make the next exercise for the flying Cobra much more effective. There are lots and lots of common misalignments.

俯卧爬行（详细见后附的练习方法）。我的基础知识系列中的下一练习是俯卧爬行。不同侧上下肢2分钟。同侧上下肢2分钟。该练习是我遇到过的最完美动作之一。该练习动作确实很轻柔，但却是后弯热身的彻底方法。同时身体姿势是最难以捉摸的。相信我，它将使飞行眼镜蛇式的练习更加有效。有很多常见的错位。

Now that you’re warmed up and ready to backbend come to low cobra. Bring your low belly to the floor and arc your ribs and heart space upward. Look straight ahead. Then, let’s push and pull three times to mobilize your ribs. As you push, look down and lift your low belly and ribs up. Make lots of space between your shoulder blades. Then pull. As you pull, look straight ahead and lower your belly down to the floor. Without sliding your hands, pull your hands back hard. Use the friction between your hands and the floor as resistance.

现在你已热身了，可以后弯进入低位眼镜蛇式了。小腹放在地上，肋骨和胸部向上向后弯曲。向前直视。接着前推和后拉三下以活动你的肋骨。前推时向下看，抬起下腹和肋骨。在肩胛骨间腾出充足空间。然后后拉。后拉时，向前直视，将腹部降到地上。不要挪动手，用力将手向后拉。利用手和地板间的摩擦产生拮抗。

Push. Feel your chest and abdomen engage. Pull. Feel your lats and triceps engage. Push. Shifts the backbend to your lower back. Pull. Shifts the backbend to your middle and upper back. After you’ve completed three reps of the push and pull, hold your last pull in Cobra and fly your arms back. Maintain that elevation. Low belly down. Ribs and heart space arcing up. Look straight ahead and hold for 10 seconds or three breaths.

前推。觉知你启动胸部和腹部。后拉。觉知你启动背阔肌和三头肌。前推。将后弯移到你的下背。前拉。将后弯移到中上背部。完成3次推拉动作后，最后一次后拉进入眼镜蛇式，滑动手臂向后。保持该高度。降低腹部。肋骨和胸部呈弧形。直视前方并保持10秒钟或三次呼吸。

Now, if you can, lift your low belly up to gain elevation. Watch that again. I lifted higher in the flying Cobra not by lifting my chin or throwing my head back, but by engaging my abdomen upward. Now you can place your hands for a high Cobra. Your belly is now off the floor, ribs and hearts space still arcing upward. Head neutral and eyes straight ahead. Practice another three rounds of the push and pull exercise here in high Cobra. Keep the same muscular activation in mind to mobilize your ribcage. This time with less movement in your head and neck. At the end of the last pull, hold the pulling Cobra a little longer, and when you’re ready, fly your arms. Do your best to maintain the elevation you achieved in high Cobra. This might feel impossible. That’s OK.

现在，如果可以的话，抬起下腹部以提高上半身。仔细观看。我在飞行眼镜蛇式中不是通过抬起下巴或头向后弯提起身体，而是启动腹部向上提起。现在你可以将手放在地上以抬高眼镜蛇式。你的腹部现在离开地面，肋骨和胸部仍然向上弯曲。头部保持中立，目光直视前方。在高位的眼镜蛇式中练习另外三轮的前推和后拉。记住启动相同的肌肉运动你的胸腔。这次头部和颈部的运动减少了。在最后一次后拉结束时，保持后拉的眼镜蛇式一会儿，准备好后，滑动双臂举起。尽最大努力保持在高位眼镜蛇式中达到的高度。你可能觉得不可能。没关系。

This exercise is a challenge no matter what your level of flexibility is. The difference between your high Cobra pull and your flying Cobra is an illustration of the difference between your passive backbend and your active backbend. The point of this exercise is to close the gap. Now I’ll let you see what this series looks like in real time with no interruptions or instructions. 

无论你的灵活性如何，此练习都是一个挑战。高位后拉眼镜蛇式和飞行眼镜蛇式之间的差异是被动后弯和主动后弯之间的差异。此练习的目的是缩小其差距。现在，我将让你观看我真正练习的状况，没有停顿或说明。

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后附视频 2

Hip Trap

臀部陷阱

The key to performing this exercise successfully no matter the version is to hold your spine in its three curves. Cervical lordosis, thoracic kyphosis and lumbar lordosis. For your neck and head, this means your head should be on the floor with some daylight visible under your neck. Your thoracic spine, the upper back and back of your ribs, should remain flat on the ground. This can be quite challenging if there are disorderly breath patterns, chest breathing being one of them.

作该练习时，成功完成练习的关键都是保持你的脊椎呈三个曲线。颈椎前凸，胸椎后凸和腰椎前凸。对于你的脖子和头部，意味着头部应该放在地上，且在脖子下有空隙让些许日光透过。你的胸椎、上背部和肋骨的背部应保持平贴地面。如果呼吸紊乱如胸部呼吸就是其中之一，这可能会非常具挑战性。

I like to remind my students to inflate the back of the ribs, the back of the lungs, with each inhale. This can help the ribs stay rooted to the ground throughout the movement. Finally, your low back. If your low back is in it’s neutral curve, there should be, in theory, a sliver of daylight between your low back and the floor. I like to remind my students that it’s the size of a mousehole, not a fox hole. As you might well know, this could be problematic for some students who are accustomed to flattening their low backs in an attempt to protect their discs. This is not wrong by any mean. But it is a compensation. And ultimately it is unwanted. So, ideally, your lumbar spine is in slight extension which resonate with the muscles around your low back. The amount of lumbar lordosis should not increase as you move your free leg forward. Conversely, the lumbar lordosis should not decrease as you draw your free leg back in.

我会提醒我的学生在每次吸气时保持肋骨背部和肺部的背部饱满。这可以帮助肋骨在整个运动过程中保持平贴地面。最后是你的下背。如果你的下背部处于中正位曲线，理论上讲，下背部和地面之间有一小些空隙让日光透过。我会提醒我的学生，这是老鼠洞般的空隙，而不是狐狸洞般的空隙。如你所熟知，这对于某些习惯于拉平下背以保护椎间盘的学生可能会有问题。这绝不是错的。但是一种补偿。最终是不需要的。因此，理想情况下，你的腰椎会略微伸展，与您下背周围的肌肉产生协作。向前移动抬起的脚时，腰椎前凸度不应增加。相反，将抬起的腿向后拉时，腰椎前凸度亦不应该减少。

It’s about stability. The challenge really is, simply put, can you hold the curves of your spine as your limbs push and pull on them?

这是关于稳定性的练习。简而言之，确实是挑战，当四肢推拉时，你能否保持脊柱的曲线？

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后附视频 3

The Prone Crawl

俯卧爬行

This exercise is one of the most perfect movements I have ever encountered. At the same time, the form is among the most elusive.

该练习是我遇到过的最完美动作之一。同时身体姿势是最难以捉摸的。

Next up in my Essential Fundamentals series is the Prone Crawl. This exercise is one of the most perfect movements I have ever encountered. At the same time, the form is among the most elusive. There are lots and lots of common misalignments. But correcting them comes back to understanding the three curves of the spine. Cervical lordosis, thoracic kyphosis and lumbar lordosis. The most important piece to consider here is the thoracic kyphosis.

我的基础知识系列中的下一练习是俯卧爬行。该练习是我遇到过的最完美动作之一。同时身体姿势是最难以捉摸的。有很多常见的错位。如要纠正它们，须回去了解脊椎的三个曲线。颈椎前凸，胸椎后凸和腰椎前凸。这里要考虑的最重要部分是胸椎后凸。

Notice my form here. My limbs are being lifted but not for the sake of amplitude. It’s a small lift. And it occurs without changing the thoracic kyphosis to thoracic lordosis. Often, students take this exercise as a flexibility challenge. How high can I get my arms and legs? Notice the change to the shape in my ribcage when I do that. Not necessary and totally counterproductive to the work that we’re trying to achieve here.

在这里观察我的身体姿势。我正在抬起四肢，但不是为了保持体力的目的。这是一个小幅的抬起。抬起后没有将胸椎后凸畸形改变为胸椎前凸。通常，学生将此练习视为灵活性挑战。我的手臂和腿能抬到多高？注意我在练习时胸腔形状的变化。这对我们要完成的练习没有必要，且会适得其反。

In terms of acute variables, I tend to start students with a three minute set of the prone crawl. 90 seconds of opposite arm and leg. Then 90 seconds of matching arm and leg. By the end of the set, the student should experience some fatigue in their posterior chain. More advanced athletes can handle sets up to five minutes in total duration. That’s 2 ? minutes on each variation.

在练习变体方面，我会让学生开始时练习三分钟的俯卧爬行。不同侧的手臂和腿部练习90秒。同侧的手臂和腿练习90秒。练习结束时，学生应在后背链上感到些疲劳。更高级的运动员的练习时间可达到五分钟。同侧和不同侧分别练习2.5分钟。

Another common misalignment is an over extension of the cervical spine. Your head should lift from the floor with each repetition, but your gaze should remain fixed on the floor. This overextension in the neck will also lead the thoracic spine into extension. Both of these over extensions will pull focus from the deep posterior stabilizers which are the target of this exercise.

另一个常见的错位是颈椎过度伸展。抬起上肢时，你的头应从地上抬起，但视线应保持固定在地上。颈部的这种过度伸展会导致胸椎伸展。这些过度延伸都将使聚焦于后倾稳定器的深层的练习偏离目标。

Once you have completed your set lasting 3-5 minutes total, take a moment to explore spinal extension in cobra. Notice how lubricated and strong your back feels. The prone crawl, when done correctly, teaches you how to put your own spine in traction. This creates healthy space between the discs. So now when you move your spine into backbend territory, there is less tension and pressure. I hope you enjoyed this tutorial on the prone crawl. If you did, like it and share it with a friend..

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