5大高难度瑜伽姿势(2)
s Headstand Variation with Bound Legs
3.头倒立莲花式改良版
Headstands are like handstands, but you balance yourself on your forearms and head instead of just your hands. As you get into a headstand position, keep your elbows firmly in place so you don’t end up doing a scorpion face plant. To do the bound-leg variation, touch the soles of your feet together while in the headstand. Then bend at the knees so your legs for a diamond shape. When you get really good at this inversion, put your hands together as if you're praying.
头倒立与手倒立大体相似，仅有一点，头倒立通过前臂平衡身体，而手倒立通过双手平衡。头倒立时，务必保持双肘固定以防跌的鼻青脸肿。同时将脚底相碰以进行腿的变化动作。然后双膝弯曲，使双腿成菱形。熟悉掌握这一倒立姿势时，双手并拢成祈祷状。
t-Angle Pose
4.八角式
When you do this Move, you kind of look like you’re doing a pushup. Instead of having your legs and feet behind you, they’re off to your side and in the air. At the same time, one arm is between your legs, so you look like a human knot. To do this pose, do a forward bend so your hands are on either side of your feet; keep your knees slightly bent. Move your right arm so it’s between your legs. As you do this, bend your knees and elbows, and slowly move your right leg so it’s over the back of your upper right arm. At this point, your right toes still touch the ground. Slowly move your left leg to the right side of your body, cross your ankles and lift yourself off the floor.
做这一动作，看起来就像做俯卧撑。将双腿悬在空中，伸向侧面而非身后。同时，将一只手臂夹在双腿之间，看起来就像个手结。身体前倾，使双手放在双脚两边，保持双膝稍弯。此时，将右脚趾接触地面，缓缓将左腿移至身体右侧，交叉脚踝，使身体离开地面。
arm-Stand Scorpion Pose
5.前臂倒立蝎子式
Talk about an extreme back bend: To get into a forearm-stand scorpion pose, get into a simple headstand. To do a headstand, place your forearms into a triangle shape on the floor, with your hands clasped. Place the crown of your head between your arms so your clasped hands touch the back of your head. Lift your knees off the floor and slowly raise them so your body is parallel to the wall. Unclasp your hands, look up with your head and spread your fingers out on your yoga mat to help you keep your balance. Now you’re doing a forearm-stand. After finding your balance, bring your legs together and slowly bend your knees. If your back is flexible, your feet will be near your head.
这是一种下腰的极端姿势：要想做到前臂倒立蝎子式，首先进行简单的头倒立：将前臂在地板上成三角形，双手合十。将头顶置于双臂之间，使双手接触到后脑勺。将双膝离开地面，缓慢提升，使身体与墙壁平行。打开双手，仰头向上看，在瑜伽垫上展开手指保持平衡。现在已经做好前臂倒立。保持平衡后，将双腿合拢，缓缓弯曲双膝。如果背部灵活，可将双脚接近头部。
译文属原创，未经允许，不得转载。
