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《瑜伽背后的科学》我认为在研究瑜伽的过程中，以及将瑜伽推广到病患群体或普通大众的过程中，最大的障碍是普通大众对瑜伽的观念。我认为这主要是由媒体造成的，因为就是通过媒体，人们获得了对瑜伽的印象。当然了，当你和杂志封面进行对照，你定会想做高级体式，想做模特展示的那种复杂的体式。而模特看起来很瘦，很苗条，很柔韧，因此这在公众中树立了一种形象：瑜伽基本上是一种非常复杂的练习形式就像马戏团的杂技演员。 很多人认为，哦，我可没有足够的柔韧性去练瑜伽，或者说：这对我来说太复杂了。我必须足够瘦才行，必须得年轻才行。 这些都是巨大的误解，因为瑜伽练习实际上几乎适应任何人群。即使你使用辅具来练习，但这功效仍然非常强大。
滑动看双语文本 欢迎关注1YOGA观看LIN&LEO瑜伽课程 Hi, welcome to yoga with lynn and leo 今天是19天课程的第十六天 This is day 16 of our 19 days of yoga 穿白色上衣的LIN做的是经典体式 LIN in the white top is doing classic poses 穿彩色上衣的LEO做的是非经典体式 LEO in the color top is doing the modified versions using props 参考以下描述找寻你需要的辅具 Have a look in the description below for what props you might need 坐在脚跟上， Start out sitting back on your heels, 双膝打开稍比髋部宽些 take the knees a little wider than hip width 向前伸展进入英雄前屈 and then extend forward into Adho Mukha Virasana 伸展双臂 stretching into the hands 坐骨坐在脚后跟上 you can see that the buttocks rest back onto the heels 放松头部在地面上 and the head releases onto the floor 我们准备进入扭转体式 we're coming into the Parschva action now 转向你的右边 So you're going to turn to your right 右手放在右边膝盖或胫骨外侧 take the right hand down by the outside of your right knee or shin 伸展你的左手去向垫子右侧， and extend the left hand away from you 尽量远离你 beyond the right hand side of your mat 这样可以很大程度伸展左边躯干 So that you're really stretching and extending in the left flank 回到正中，头放在地面上 Come back to the center, rest the head down, 保持坐骨坐在脚跟上 keeping the buttocks back on the heels, 头放松，脸部表情放松 the head quiet, the facial features quiet 通过鼻孔呼吸，柔软的吸气，柔软的呼气 breathe fine inhalation, exhalation through the nostrils. 现在准备扭转到你的左边 So we're gonna turn now to the left. 手掌压地，手肘弯曲 so extend the left hand down, bending at the elbow, 、 左手放在左膝盖外侧， and taking it down by your outer knee 伸展右手手臂， and stretch the right hand and arm 这样你的右侧躯干得到很好的伸展 so that you're getting length in that right side flank LIN把头放到地上了，而LEO没有 You can see LIN is taking her head to the floor, LEO is not 只要确保你的后颈与脊柱保持一致就可 just make sure you keep the back of the neck inline with the spine 确保颈部没有紧张，没有压力 so there's no stress or strain into the neck region 柔软的吸气，柔软的呼气 Breathe fine inhalation, fine exhalation. 、 这是个比较强烈的伸展 This is quite a strong extension. 回到正中，英雄前屈 so we're coming back into the center, into Adho Mukha Virasana 我们准备进入下犬式 we're gonna to come up now into Adho Mukha Savasanas, dog head down 手膝着地，进入体式 so from hands and knees, coming to your dog pose 我们在之前的序列里已做过很多次这体式 we've done this in lots of sequences 你应该也比较熟悉了 So you should be familiar with this action. 坐骨朝向天花板，手指张开 itting bones towards the ceiling, fingers spreading, 大腿根部向后,延展你的脊柱 roots of the thighs really moving back to lengthen and extend in your spine 你可以走到或者跳到前屈 so you can step or jump the feed forwards for Uttanasana 你看到LIN双脚并拢 You can see here that lin has taken the feet together 双手放在小腿后侧 and she's taking the hands behind the calves here 握住手腕并且伸展躯干 So she's holding onto the wrist and using the extension 以此让前侧躯干获得更多的伸展 To create length in the front of her body. 对于缺乏经验的同学 For those of you who are less experienced, 跟LEO一样抱肘， Ten take the arms fold them as LEO showing here 并且向下伸展前侧躯干 and extend the front of the body down. 如果你的腘绳肌比较紧，这个动作会比较困难 This may also be too much if your hamstrings are a little tight at this stage in your practice, 如果觉得过于强烈，可以把手放在砖上， so please go back to working with the hands onto bricks 或者是椅面上 or onto the seat of the chair if this is too strong 如果是抱肘的话，交换手臂的位置 change the interlock of the arms. If you're crossing the arms, 双脚外侧脚骨保持下压, 提大腿向上 keep pressing down into the outer foot bones, lifting through the legs. 提大腿向上 lifting through the legs. 抱肘的同学，双脚稍微打开 So those working with folded arms, the fee to a little apart, 做经典体式的同学，双腿并拢 those working in this classic action feet together, 保持均匀的呼吸 keep the breath fine and even and keep lengthening the frontal body 拉长前侧躯干靠向前侧大腿面 and keep lengthening the front of the body down the front of the legs 提起膝盖的四个角 lift all four corners of the knee caps 打开并伸展腿部后侧 open and extend in the backs of the legs. 准备出体式 we're coming out of the pose now, 手指尖点地，放在肩膀正下方， so place the fingers tips on the floor underneath your shoulder 进入山式 and come up into Tadasana 手指向下伸展， stretch the fingers down, 重量放在后脚跟 weight back into the heel bones. 在垫子中央进入三角式 we're coming to the center of the mat for Trikonasana 举手臂到胸前，跳开或者走开 bring the hands together, step or jump the feet wide 抬起左脚的脚跟，脚掌向内扣45度 You're going to lift onto the heel of the left foot, put the toes in 45 degrees 转右腿右脚向外 and turn the whole of the right leg and foot out 在这个体式中要确保躯干两侧均匀的伸展 when we're coming to this action, be sure to extend the side flanks evenly 右侧躯干不要掉下去 so don't drop into the right hand side, 右手放在你能够着的最远的地方， take your right hand to wherever it will go to 无论在大腿上还是在踝关节 on your leg or on your ankle, 举左臂向上 and stretch the left arm up, 朝头顶的方向伸展，拉长你的脊柱 extend the crown of the head so that you're lengthening through the spine, 起来，脚朝前方，我们准备做另一边 come up, turn the feet to face forward, and we're going to the other side 右脚稍微内扣，左脚左腿转出去 right foot in slightly and left foot out completely 进入体式的同时让身体保持伸展 and then get this lengthening extension as you're coming into the pose, 两侧侧躯干保持均匀的伸展 keep the side flanks stretching evenly on both side of the body 后腿保持笔直有力， Keep the back leg strong and straight 外侧脚骨用力的压向地面 and press firmly into the outer range of that back foot 后腿大腿内侧上提，肌肉贴向骨骼 so you're keeping the inner thigh of the back leg really lifting to the bone 用后腿带动躯干起来，出体式 use that back leg to lift you up out of the pose, 回到正中，跳回或者走回山式 come to the center and then step or jump the feet back into Tadasana, mountain pose 手指伸展向地面，提胸腔， stretch down with the fingers, lift up with the chest 保持呼吸 and breathe. 准备进入门闩式 We're coming now for Parighasana, gate pose LIN&LEO都在垫子两侧对摺了一下 so you can see that LIN and LEO are both folding the mat over a little on each end LEO会在垫子右侧放泡沫垫垫高脚 LEO will be taking here a phone PAD onto the right hand side of the mat to put the feet onto 来垫子左侧跪立 so you're going to knee up on the left hand side of your mat, 如果你需要泡沫垫，把它放在你的右边 if you're using the foam pad, then have that to the right side 胫骨压地，伸右腿向外 press down of you shins and then stretch the right leg out 右腿的脚跟与左膝盖的内部折线对齐 So the heel of the right leg lines up with the increase of the left knee. 伸展你的脚和脚趾， you can stretch the both of the foot and the toes 如果你需要垫高的话，脚下垫泡沫垫 down onto a foam pad if you need that a little bit of hight 你可看到LIN正转手臂根部让掌心朝向天花板 you can see the LIN is turning the arms at the root so the palms face the ceiling 她准备进入最终体式 and she's going to come to the full action 上方手掌伸展到耳朵上方 stretching the top palm over the ear 而LEO在这个体式中结合了三角式的躯干 for LEO, she's coming into this action with a Trikonasana action 正如我们刚刚练习的动作 saying as you did in the previous pose 这对侧躯干也是个非常强烈的拉伸体式， it's very strong stretch on the flank 即使在非经典体式中 even working in a modified version 起来，膝盖并拢 come up, bring the knees together 然后去到垫子的另一侧 and then move to the other side of your mat 如果你需要泡沫垫， if you're using a foam pad, 把它放到垫子的左侧 then take that, change that on the left hand side of the mat 请关注 1 Yoga微信公众号 伸出左腿 Take your left leg out 再一次，左腿的脚跟与右腿内部折线对齐 again aline the left leg with the inner crease of the right leg, 如你要进入经典动作，伸展手臂，转掌心向上 stretch the arm us and rotate the arms if you're coming into the classic action 伸展手臂过耳 and take the arm over the ear 如果你做的是非经典体式， if you're working in the modified version 躯干进入三角式 come into a Trikonsana action 上方手臂伸直，不要屈肘 Keep the Top arm straight. Don't let it bend at the elbow 压大脚球骨与脚趾向地面 and press the toes and the ball of the foot into the floor 或支撑的辅具 or into your support, 起来，进入跪立动作， Come back up, and come into kneeing position， 坐在脚跟上 sitting back on your heels 展开你的垫子，准备做英雄坐姿 we're going to unfold the mat now, and we're coming into a Virasana action 这是跪坐体式， This is a kneeling action LEO有用到一张泡沫垫 but you can see that LEO is using a foam pad here 你或许需要更高的高度 You may need more height than this 如果做这个跪坐体式有困难 If there's any difficulties in this pose, this kneeing action 请找艾扬格瑜伽老师咨询 then speak to her and I anger teacher and ask for advice. 现在准备进入英雄扭转 so we're coming into Parschva Virasana 将你的右手放在你的后方 you take the hand behind you, the right hand behind you 左手放在右大腿外侧 the left hand comes to the outer right thigh 提胸腔， lift through the chest 并且从肚脐的底端开始向右边旋转 and rotate from the base of the navel to the right 现在，准备转向左边 We're coming to the left side now. 再一次，我们的右手放在左边大腿外侧 So again, we're taking the right hand to the outside of the left leg, 左手放在你的后方 The left hand comes behind you 放在地面上或者砖上 either onto your brick or onto the floor 扭转之前先脊柱伸展 get the lift through the spine before you start to rotate 回到正中 come back to the center. 提胸腔 lifting through the chest, 出体式 come up now 现在准备进入一个直腿体式，手杖式 We're coming into a straight leg action now, Dadasana, start for stick pose 在屈腿体式之后伸直你的双腿 extending the legs out after, they've had that the bend leg action, 使血液回流到膝关节 brings the blood flow back into the knee joints 脚踝与脚掌 the ankle joints and the feet 这有助于他们更柔韧地放松 this helps make them more pliable release bent legs, seated kneeing action 在弯曲的双腿的跪坐体式之后 seated kneeing action 伸展去向内脚跟， So extending to you inner heels 如果你需要坐高就坐高些 If you need height, then do take it. 准备退出手杖式 we're coming out of Dadasana now, 准备辅具来做Halasana 和 Savangasana and getting the equipment ready for your Halasana and Savangasana, 犁式与肩倒立 plough pose and shoulder stand 如果你需要用椅子， if you're using a chair, 把它放在你的背后 make sure that you've got one behind you. 你需要搭建一个平台 You do need a platform 平台的尺寸就是4张泡沫垫，铺好 the dimensions of the platform are underneath with made up of 4 foam pads 这在19天瑜伽课程之前的序列中也展示过 And you'll have seen this in earlier days in our 19days of yoga 肩膀躺在平台上，头放在地上 you have your shoulder on the support, the head on the floor 双手压地， press the hands into the floor 卷动进入犁式 and roll yourself up into Halasana 进入之后，转肩膀 Once you're in Halasana, move the shoulders 肩峰压在平台上，手放在背部 so they move under and place the hand into the back 如你做的是经典体式，腿向上往空中 the legs can come up towards to time if you're working on the classic versions, 如果你做的上非经典体式，一条腿一条腿的上 or just one leg after the other if you're working on the modified versions 双手肘相互靠拢 move the elbows towards one another, 手远离你的腰部， move your hands out of your waist 尽可能地往下向肩膀 and towards your shoulders. 手肘要与肩同宽 So the elbows need to be shoulder width apart， 对于某一些人。 for some people, 这非常困难 this is quite difficult 如果肩膀僵硬或者上半身肌肉发达， if there's stiffness in the shoulders or a lot of muscles bulk around the upper body 如果犁式对你很难，请参考我们的序列 have a look to our tutorials on how to improve your Halasana sequences, 里面有一些技巧/方法，可以帮助你的练习 to get some tips on how to bring this pose to a better position if this is a difficult one for your 手继续向后移动， So keep on moving the hands up the back, 手指推后肋向内, 拇指推侧肋向上 press the back ribs in with the fingers lifting the side ribs up with the thumbs 骶骨向前，大腿骨向后 Move your sacrum forward and your thigh bones back 内脚跟伸展， extend into the inner heels, 跖骨（脚指根部位）伸展远离脸部 lift the metartasle away from the face 出体式，可参考LEO的做法，每次下一条腿 coming down out of the pose now, either one leg at a time as LEO is showing, 又或者如经典体式所示，两腿一起下来 or two legs if you're working on the classic version 在犁式中待一会， stay for a moment in Halasana 然后屈膝缓慢的退出体式 And then bend the knees and carefully roll down 我们可以保持屈腿的状态再休息一会 We can just going to rest down in this bend legs action for a moment 臀下的垫子放在头下 So place your launch PAD underneath your head. 保持屈腿 Keep the legs bent. 骨盆的位置要低于躯干的 The pelvis should be now on a lower support than the rest of the torso. 手臂放在躯干两侧，关闭眼睛， rest the arms down by the side. Let the eyes close 让我们的身体在倒立体式后获得稳定 and allow the body to become steady after your inverted actions. 再次，如果你觉得倒立体式很难 Again, if the inversions are tricky for you 请教当地的艾扬格老师的建议 speaks to a local Iyengar yoga teacher and ask advise 哪些方法可以更好的帮助你做好这些体式 on ways on which you can work more effectively in these poses 倒立体式对身体健康非常有益， Inversions are very good for your general health 所以它们值得你坚持练习 so they're well worth sticking at 保持腹部柔软，保持喉咙柔软 Keep the abdomen soft, the throat soft, 脸部表情放松， relax the facial features, 倒立体式之后身体需要恢复 and just let the body recover. After having been upside down. 保持鼻腔呼吸顺畅，柔和地吸气，柔和地呼气， Allow the breath to flow. Fine inhalation, fine exhalation through the nostrils 放松身体 Release in the body. 好吧，我们准备退出体式了 All right, so we're going to come out of the pose now 现在准备进入仰卧简易坐，仰卧交叉腿的体式 And we're gonna to Supta Surkasana, so this is a supine action of cross legs 可以使用抱枕，或者平台 You can take a bolster or your platform 如果你使用抱枕, 把它翻转过来 If you're using a bolster just flick the back to the top-fit, 脚就刚好可以放在垫子上 So sticky mat is where your feet go 在胫骨处交叉，而不在脚踝处 cross your legs at the shins rather than at the ankles 躺下来，掌心手臂朝向天花板，伸展背部 extend back and line on your back with your palms hands facing to ceiling 双臂稍微离开身体 the arms slightly away from the body. 如果你觉得在这个体式中交叉腿很难 if this is a difficult action for you, this cross leg action, 那么你的髋部或者腹股沟应该比较紧 because problems in the knees or the hips a little bit of stiffness or maybe in the groin 你可以在大腿下垫垫子或者毛毯卷 Then you can take couple of cushions or rolls of blankets to place them underneath the thighs 这样可很好的放松双腿而没有不适感 so that you can get the releasing action in the legs without any discomfort 你需要在序列最后的姿势中保持舒适 You need to be comfortable in this end poses at the ends of the sequences 让身体得到很好的放松 so that the body can relax and release 双臂距离身体稍微远些 have the arms slightly away from the torso. 手指自然的卷向掌心 fingertips curling in naturally towards the palms of the hands. 放松腹部 Let the abdomen be soft 让你的内脏器官放松，沉向地面 and allow the abdominal contents to release towards the floor 交换交叉腿 change the cross of the legs. Now, 换腿时或做任何调整时保持身体的安静 so keep the body quiet as you make any changes or adjustment in your pose 腹部保持柔软, 换交叉的腿 Keep the abdomen soft, Having changed the legs 你现在需要重新调整 You now need to readjust， 确保你的一切稳定且放松，沉向地面 make sure that everything is still releasing towards the floor 放松喉咙 relax your throat, 放松后颚 release the back of the jaw, 脸部表情放松 soften the facial features, 关注你的呼吸 focus your attention on your breath. 现在准备出体式，指尖在横膈膜的位置 We're coming out of the poses now，place the fingertips onto the diaphragm 屈膝，缓慢的转向你的右边 bend your knees, carefully roll to your right 坐起来 and bring yourselves into a seated position 交叉腿坐 sitting in cross legs. 感谢你参加我们19天的瑜伽课程 Thank you for joining us today for our 19 days of yoga. 如果你喜欢我们的课程 |
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