瑜伽英语坐姿前屈式解说 瑜伽体式

　　下面小编跟大家一起了解瑜伽英语：坐姿前屈式分享，希望对大家的学习有所帮助。
　　坐姿前屈式
　　Paschimottanasana : Seated Forward Bend
　　1. Begin as above in Dandasana, Staff Pose, with legs out in front,adjusting the height of your hips with a folded blanket if necessary.
　　1.如上以手杖式開始，雙腿伸在身前，如果需要，以折疊的毯子調整臀部的高度。
　　2. Flex your feet and extend through the core of each leg into your heels, pressing the backs of your knees into the floor. 5lightly rotate your upper thighs inward, even using your hands to do so.
　　2.勾起你的腳，通過雙腿的核心伸展雙腿，一直到腳後跟，膝蓋內側推向地面。大腿上部微微向內轉，不妨用你的雙手幫忙。
　　3. Press your tailbone toward the back body and draw up your midline into your crown.3.把尾骨朝身後推，身體中線朝你的頭頂上引。
　　4. Inhale and lift your arms overhead, lifting your ribs and drawing your shoulder blades down the back.
　　4.吸氣，同時雙手高舉過頭，抬高你的肋骨，肩胛骨向下拉。
　　5. Keep that lift as you exhale and bow forward over both legs. If this strains your back, allow your arms to rest on your knees and slide them forward toward your feet as you bow forward.
　　5.保持雙手上舉，吐氣時向前彎，在兩腿之上。如果這個動作會繃緊你的背，把手臂靠在膝蓋上，向前彎時，讓手臂跟著向前滑向你的腳。
　　6. Reach for your toes or interlace your hands beneath the soles of your feet. If that is not possible, grab whatever you can reach your toes, ankles, shins, or knees. Find your edge first, then see where your hands fall naturally.6.手抓住腳趾，或者雙手交握放在腳掌下。如果做不到，抓住任何你可以到達的部位,你的腳趾、腳踝、小腿或膝蓋。先找出你————遠可到達的地方，然後看看你的手自然落下的地方。
　　指導原則
　　Guidelines
　　Bend the elbows outward, drawing the chest forward.
　　手肘向外彎，胸部向前移動。
　　Lengthen the spine rather than rounding it over the legs.
　　伸長脊柱，而不是讓脊柱在腿上成圓弧形。
　　Press the inner thighs toward the floor, widening the space between the thigh bones.
　　大腿內側朝地板下推，加寬大腿骨之間的空間。
　　Do not push past your edge into pain. Release a little with each exhale.
　　不要超過你的限度而導致疼痛。每一次吐氣時，身體再多鬆開一點，往前推進一點。

　　Hold for a minute or more, and surrender to the pose.
　　維持一分鐘或久一點，不抵抗的臣服於這個瑜伽式。
　　效益
　　Benefits
　　Lengthens entire spine
　　伸長整個脊柱
　　Stretches hamstrings
　　延展大腿背面肌肉
　　Promotes hip flexibility
　　增進髖部的柔軟度
　　Cooling and calming
　　冷卻和鎮定
　　Opens the root line of the legs
　　打開大腿根部的底線
　　避免或審慎運用