支撑头倒立式分步练习中英详解.doc

支撑头倒立式分步练习详解译者：盖儿 1大部分的瑜伽文章都都致力于描绘瑜伽的神奇益处，从增加柔韧性到接收宇宙能量。他们把瑜伽说成一个无痛无压的养生法宝，但是这只是一面之词。瑜伽的好处和乐趣的确无与伦比，但是，正视练习中遇到的困难也十分重要。1 Almost all of the articles you see about yoga these daysand there are a passel of emdescribe how wonderful it is. They list the benefits, ranging from increased flexibility to ultimate immersion in the Great Cosmic Ooze. They describe yoga as a stress-free, painless way to well-being. But by touting only the obvious goodies, these articles not only paint an incomplete picture of yoga, they also rob it of its juice. The pleasures and benefits of yoga are indeed numerous and profound, but the difficulties you encounter in your practice are at least as important.2古老的瑜伽典籍中就强调了“苦行”（tapas）的重要性 - 烈火一般的纪律和意志。我们都知道摩擦可以取火，练习时的机体内部阻力所产生的火花，或许就可以点燃你的蜕变之火。这火只诞生于你日复一日的垫上功课。生活中的方方面面，从柴米油盐到道德哲学，无不考验着你，而每一次练习，也都可能让你的世界颠倒分明。 2 Ancient yoga texts stress the importance of tapasthe fiery quality of discipline and determination. One way to produce fire is friction, and the resistances that arise as you practice often provide the spark that ignites the fires of transformation. That fire is fed and fanned by your practice as you roll out your mat day after day. Every part of your life, from the most mundane to the loftiest, also rolls out for your consideration. Every time you practice, you run the risk of having your world turned upside down.3不管你是否练习瑜伽，这都是不容否定的事实。任何一个时刻，都可能将你的生活永远地改变。无论你是否意识到这个可怖的真相，生活的真相本就是无常。3 But thats true whether you do yoga or not. At any moment, your life can change forever. Whether you choose to keep this frightening truth in the forefront of your awareness or not, impermanence is a fact of life.4很久很久以前，瑜伽士们便通过“无执”的瑜伽练习认识到了这一点。跟随着瑜伽之路，你将会愿意去改变生活中的一切：吃、穿、阅读、认识世界的方式，思考方式，甚至行为方式。为了彻底的自由，你终会放弃已有知识带来的虚幻的安全感，进而投身到无穷的未知中去。 4 Long ago, yogis recognized this by making nonattachment one of the cornerstones of yogic practice. If you follow the path of yoga, you must be willing to change anything and everything in your life: what you eat, wear, and read; how you perceive, think, and act. To be truly free, somewhere along the line you have to be willing to give up the illusory security of the known and fling yourself into the abyss of the unknown.5支撑头倒立式是一个很好的开始，带你安全地体验恐惧与陌生的世界。倒立的时候，眼前的世界完全上下颠倒，这让人恐慌。初学者或许会失去方向感，甚至分不清上下左右。5 Salamba Sirsasana (Headstand) provides an opportunity for experimenting safely with the unfamiliar and the fear it engenders. Headstand can be scary. It literally turns your world upside down. Beginners may become disoriented, unable to tell left from right and top from bottom.6但是，正如艾扬格大师在瑜伽之光中说，“克服恐惧的最佳办法就是坦然的面对它。” 幸运的是随着头倒立的练习，方向感用不来多久就回来了，很快，你便可以亲身领教头倒立式“体位之王”的盛名。6 But, as B.K.S. Iyengar says in his section on Sirsasana in Light on Yoga (Schocken, 1995), The best way to overcome fear is to face with equanimity the situation of which one is afraid. Fortunately, disorientation in Headstand subsides fairly quickly. With regular practice, you can begin to experience the benefits which led the yogis to call Sirsasana the King of Asanas. 预备式7头倒立不是为初学者准备的体式。熟练的掌握一系列初级体式才能让我们顺畅地进入头倒立的学习，并预防潜在的危险。Getting Ready 7 Salamba sirsasana is not a pose for raw beginners. Proficiency in some preliminary asanas will speed your learning and go a long way toward preventing problems in Headstand.8对于头倒立来说，最基础的体式就是山式(Tadasana (Mountain Pose)。原因是其中的腿部、躯干和颈部的动作在本质上是相同的，虽然当你的天地颠倒之后，感觉就完全不同。8 The most fundamental asana for learning Sirsasana is Tadasana (Mountain Pose). The actions of the legs, torso, and neck are essentially the same in both poses, although these actions feel different when you turn topsy-turvy and reverse your bodys relationship to gravity.9站立的体式加强了头倒立中需要的力量、柔韧性和耐力。牛面式(Gomukhasana (Cow Face Pose)增进肩部的灵活性，下犬式(Adho Mukha Svanasana (Downward-Facing Dog)也帮助增强肩部力量，并让我们温和地适应倒置感觉。9 The standing poses develop the strength, flexibility, and endurance you need in Sirsasana. Gomukhasana (Cow Face Pose) can help provide the necessary increase in shoulder mobility; Adho Mukha Svanasana (Downward-Facing Dog) also opens and strengthens the shoulders and introduces you to a mild inversion.10肩倒立(Salamba Sarvangasana (Shoulderstand)是第二重要的准备体式，仅次于山式。肩倒立调整整条脊椎周围的肌肉，让我们的腿学着承担向上提拉身体的任务（这样才能减少椎骨之间的压力），我们也学着面对并减少恐惧，和倒置引起的方向感迷失。10 Salamba Sarvangasana (Shoulderstand) is second only to Tadasana as a preparation for Sirsasana. Shoulderstand tones your spinal muscles, teaches your legs to lift your body (keeping the spine free from compression), and allows you to confront and reduce the fear and disorientation that can arise in inversions. After at least four months practicing these (and other) poses, you may be ready to try Sirsasana.11对于已经能够完成头倒立的人来说，仍旧可以从重温这些基础练习中有所收获。将折叠的垫子放在地板上，就从这里开始，用他们来保护小臂、手腕和手掌，无论是用结实的还是轻薄的垫子都一样可以给你舒适的保护。11 Even if you already feel accomplished in Headstand, you can learn a lot from going back to the foundations of the pose. Begin by placing a folded sticky mat on the floor to cushion your forearms, wrists, and hands. Use the firmest, thinnest padding you can and still be comfortable.12一个稳固的底盘可以提供给你向上提升身体所必需的支撑。（如果你想垫更厚的毯子，一定要放在你的瑜伽垫上，以防止他们滑动。）将你的垫子或者毯子放置的与墙壁平行，而不要斜着或者随便一放，待会你大头朝下之后才更容易找到方向感。12 A firm base will provide you the resistance required to get a good lift in the pose. (If you want to use a blanket for more padding, make sure you put it on a sticky mat to prevent it from sliding around.) Arranging your padding parallel to a wall rather than diagonally or haphazardly will help you orient yourself once youre upside down.13在你的垫子（或毯子）前边跪立，手肘放到上面，肘同肩宽。（用垫子的边缘作为参照，使两手肘的连线与垫子边缘平行）十指交叉向扣，手指自然。如果双手扣的过于松散，根基就太不稳定，如果过于僵紧，又会产生不必要的紧张。使腕骨立起来垂直地板，将体重放在小臂骨的边缘，小臂既不要内旋也不要外旋。13 Kneel in front of your padding and place your elbows shoulder-width apart near the front edge of your support. (The edge gives you a point of reference for placing your elbows evenly.) Interlock your fingers right up to the webs and keep them relaxed. A loose interlock invites instability; rigid fingers will create unnecessary tension. Align the wrists perpendicular to the floor and center your weight on the edge of the forearm bone, rolling neither in nor out.14我们还在跪立位，将你的头顶放到垫子上，后脑勺抵住手掌。为了防止颈椎承受过大挤压，小臂和手腕要用力撑起来。这个形态可以提升肩膀去远离头部，为颈椎椎间创造间隙。先将肩膀抬高，保持一下，再放松，要使肩膀的高度在起落中有明显的分别。现在保持肩膀提升后的位置不动，伸直双膝，双脚仍留在地板上。14 Still kneeling, place the crown of your head on your padding and move the back of your head directly into your hands. To prevent the cervical vertebrae from collapsing into one another, firmly press the forearms and wrists into the floor. This grounding lifts the shoulders away from the head, creating space in the neck. Practice first lifting and then dropping the shoulders a few times so the distinction is clear. Then keep them lifted and raise your knees, keeping your feet on the floor.15如果可以，在这里保持30-60秒。过程中，一旦肩膀无力再继续保持提升，或颈部有任何不适，都要立即停止并返回。做这个练习几日或者几周，直到你可以在这里保持至少1分钟。15 If possible, hold this position for 30 to 60 seconds, but come down immediately if your shoulders droop or you experience any discomfort in your neck. Practice for a few days or weeks until you can maintain the lift of the shoulders for at least a minute. 墙壁辅助16现在我们可以把练习转移到墙边或者墙角了。（在墙角练习的好处是可以防止身体向两边倾倒。）To the Wall16 Now youre ready to move your padding to a wall or to the corner of the room. (Learning in a corner has the advantage of preventing you from leaning to the left or right.)17跪立，将双手相扣，放到距离墙壁1 - 2英寸的位置。由于没有垫子可做肘部的参照，要更加注意两手肘要与双肩平行、同宽。17 Kneel again and place your knuckles about an inch or two from the wall. Since you are no longer able to use the edge of your padding to position your elbows, take extra care to align your elbows with your shoulders: not wider, not narrower.18抬起臀部，使膝盖离地，双脚向前走，去靠近头部，尽量使上身垂直起来。过程中，你可能要多费些力气才能保持肩膀的提升度。18 Lift your hips so your knees come off the ground and walk your feet closer to your head, bringing the torso as nearly perpendicular to the floor as possible. As you walk in, youll need to work harder to maintain the lift of your shoulders.19另外，此时手腕会有向两边分开的倾向，小臂也有外旋的压力，但我们之前的练习能帮助你保持肘部、小臂和手腕构成的稳定根基。如果你的上背有向墙壁倾倒的趋势，试着感觉将胸椎（两个肩胛骨中间的部分）向身体里推（即远离墙壁）。小臂和手腕持续向地板用力也可帮忙这个控制。19 In addition, your elbows will want to widen and your wrists and forearms will tend to roll out, but your previous practice should help you maintain proper alignment of your elbows, forearms, and wrists. Your upper back will also tend to collapse toward the wall. To counter this, pull the mid-thoracic spine (the section between your shoulder blades) into your body (away from the wall) and up toward your hips. Grounding through your forearms and wrists will facilitate this action. 心急吃不了 热豆腐20到了这个阶段， 你一定开始跃跃欲试了。许多学员这时就急躁起来，如果还练习这些准备动作，他们就开始失去耐心。为什么我们不往下进行呢？Put the Brakes On20 At this point, you may feel an urge to move on quickly to the final pose. A little hop and youre there, right? Many students become impatient and frustrated with continuing to practice preparations when the goal seems so near. Why not just go for it?21如果你还没有完全的理解并熟练掌这个轻量级的腕、小臂、肩、上背的动作组合，你就不可能在完全式中拥有端正协调的体态。与其先做出错误的体式过后再来纠正，不如先花几周时间先来掌握上身的正确形态。21 If you havent fully understood and accomplished the earlier work for the wrists, forearms, shoulders, and upper back, you wont come into proper alignment in the full pose. Instead of creating problems youll have to correct later, youll do better to spend the weeks or months you need to master the correct actions in your upper body.22其实这些准备动作才真正的赋予头倒立瑜伽层面的意义。单单只是用头顶完成倒立，小孩子和马戏团演员都会，但那可不是瑜伽。22 This preparatory work is an opportunity to bring true yoga into your practice. Standing on your head is not yoga. Kids do it all the time; so do circus performers.23头倒立最精华的部分就在于对平衡和正直的一丝不苟的追求，在于由内而发的对身体敏锐观察和稳定性的追求。能做到哪里，就做到哪里。如果你的肩膀和上背还会向颈椎挤压，说明你需要做更多的练习来加固根基。23 What makes Sirsasana yoga is an exquisite attention to balance and alignment, an inward movement of awareness that heightens your sensitivity and stability, and an increased willingness to be in the moment. Where you are is where you are. If your shoulders and upper back are collapsing into your neck, you need further practice to build your foundation.24没有做好准备就匆匆上马的话，那感觉将会像你被丟到一个地方，一个你未曾想见也绝不愿踏足的地方。回来路上，你才知道，什么叫做欲速则不达。24 Throwing yourself up into Headstand before youre ready may make you feel like youve gotten somewhere, but that somewhere wont be where you thought you were goingand, in the long run, youll discover that youve taken a detour, not a shortcut.双脚离地25如果可以在提升臀部去靠近墙壁的同时，而不感觉胸椎塌陷，那么你就可以尝试着双脚离地了。这绝对是个考验，看看你对头倒立的渴望能否战胜上下颠倒的恐惧。别过分自信，也许你就临阵退缩了呢。Liftoff25 Once you are able to lift your hips and bring them near the wall without collapsing the upper body, youre ready to take your feet from the floor and stand on your head. At this point, you may be tempted to allow your fear of being upside down to outweigh your desire to learn Sirsasana. Instead of committing yourself completely, you may hold back and sabotage your efforts.26关于类似的情况，一次我的老师对我说：“要细心！还要胆大！”如果认真完成了前述的准备练习，你就足够细心了。现在，就放胆出来吧！26 In similar circumstances, my teacher once advised me: Be cautious. Be bold. If youve done your preparatory work, youve already exercised caution. Now is the time to be bold.27这一次，膝盖伸直之后，双脚向前走近头部，胸部和颈部不要塌。臀部主动向墙壁倾斜，可以减轻足部的负担。理想的状况是，臀部的角度、腹肌加上背肌的力量，足以让你的双脚轻轻松松腾空而起。27 This time, once youve walked in as far as you can without collapsing in your back and shoulders, tilt your hips back toward the wall so your feet become light. Ideally, the shift of the hips and the strength of the abdominal and back muscles will enable you to lift the feet smoothly and easily away from the floor.28但是理想状况仅仅是理想而已，许多人需要借助一个蹬地动作才能抬起双脚。我建议你尽量双脚同时离地，而不是先抬一只然后另一只。因为后者会让一侧颈部瞬时承受巨大压力，更重要的，学习让双脚同时离地可以加强力量和控制力，这对于我们最后达到头倒立的最终形态很有帮助。话说回来，这是你的练习，你自己来决定用哪一种方式。28 Things arent always ideal, though, and many folks need to give a little hop in order to lift the feet off the floor and toward the wall. I prefer that students come into the pose with both feet at once rather than lifting one leg at a time. The latter method can throw the weight onto one side of the neck. Furthermore, learning to take the legs up together develops strength and control that will serve you well when you finally move into the full pose. But its your practice and your pose; youll have to decide which method is best for you.29随着呼气，抬起你的双脚，双膝弯曲着靠近胸腔。这个身体蜷缩的姿势很容易让你的脖子、肩膀和上背塌掉，所以不要在这里停留太久。29 With an exhalation, bring your feet up, keeping your knees bent near your chest. Dont hold this position for long, because with the body drawn into a compact shape you will tend to collapse in your neck, shoulders, and midback.30膝盖就这么弯曲着，双脚同时去接近墙壁。脚跟触到墙壁后，依次向上伸直双腿。身体运动是平稳而有控制的，不要猛然发力或者晃动。双腿后侧和臀部逐渐贴住墙壁。30 Still keeping the knees bent, take your feet to the wall. With your heels in contact with the wall, stretch the legs up one at a time. Make your movements smooth and controlled, not sudden and jerky. The backs of your legs and your buttocks will touch the wall. 31持续地下压小臂和手腕，提升肩膀，内收中背。收紧大腿、小腿和脚踝，使整个下半身向天花板的方向延展。31 Continue to press your forearms and wrists into the floor, lift your shoulders, and draw your mid-thoracic spine in and up. Stretch your legs fully up toward the ceiling by squeezing the outer thighs, calves, and ankles in toward one another and drawing the entire inner and back legs upward.32腿部的伸展十分关键：它不仅帮助提升骨盆，减轻骶髂关节的压力，还可以帮助颈部更好的伸展。从脚跟到脚趾都在均匀地向天花板伸展，小腿胫骨也和肌肉一同向上，五个脚趾彼此分开。32 The stretch of the legs is crucial: It not only helps lift the pelvis and prevent the sacrum from sinking into the lower back, but also helps lengthen the neck. Extend through the inner heels and inner balls of the feet so that the inner shins and calves stretch as much as the outer, and broaden the balls of your feet from the big to the little toe side. 放松地向上33头倒立的益处，大都需要在保持体位一会之后才能表现出来，所以我们要增加体位的持久性。一开始，总是会比较费力。在掌握基本动作之前，你会颤抖、出汗。但是要延长保持的时间，你必须在体式中逐渐找到舒适和轻松的感觉。随着练习，放松呼吸，放松面部，放松眼窝。Relax Upward33 Many of the benefits of Sirsasana come only after you stay in the pose for a while, so you should work on building your endurance. At first, your Headstand may be effortful. You will be apt to sweat and tremble until you learn the basic actions and adjustments. But to extend your time in Headstand, you must eventually develop comfort and ease in the posture. As you practice, make sure to relax your breath, soften your facial muscles, and allow your eyes to recede slightly into their sockets.34当你越来越熟练自如，试着头顶主动向地板伸展，借助地板的回弹力，帮助身体提升。（就像山式中，双脚向地板延伸，地板将向下的力通过双脚回弹至腿和躯干）。毕竟，这体式叫做头倒立，而不是前臂倒立。最终，手臂只分担很少的重力，仅仅是帮忙保持平衡，但体式依旧保持地轻巧、稳定。34 As you become more proficient and comfortable in the pose, learn to lift and lighten the body by actively grounding the crown of the head onto the floor. (Just as in Tadasana, where grounding your feet creates a rebounding action up through the legs and torso, grounding your head in Sirsasana rebounds up through your body.) After all, the pose is called Headstand, not Forearmstand. Eventually your arms bear very little weight, serving merely as outriggers to maintain balance, and the pose feels light and nearly effortless.35在练习的早期，保持3分钟。如果颈部出现任何不适或压迫感，试着通过重建肩膀和中背的提升力来调整。如果疼痛还没有消除，那就下来，从重新固定头部位置开始，再来一次。35 In the early stages of practice, stay in the pose for three minutes. If you experience any pain or compression in your neck, try adjusting your upper torso by reestablishing the lift of the shoulders and mid-thoracic spine. If pain persists, come down, reposition your head, and go back up.36当你的头顶触地位置正确，颈后和喉咙的受力应当是平衡的，而且都在放松的状态；脖子左侧和右侧也都是平衡舒适的。36 When you are correctly centered on the crown of your head, the back of your neck and your throat will be working in balance, and both will feel relaxed; the left and right sides of your neck will also be balanced and comfortable.37如果你始终找不到舒适的感觉，那就下来。不要过多地上上下下，应为那样会影响神经系统，不如第二天再来练习。若是经过一段时间的练习还是没有改善，那最好求助于富有经验的教练。（即使你的动作没有问题，时不时地向专家请教一下也是好的。）37 If you still experience pain or compression, come down. Avoid going up and down repeatedly, because this activity can disturb the nervous system. Instead, try again the next day. If you cant seem to make your neck comfortable no matter what you do, ask an experienced teacher to look at your pose. (Even if youre not having problems, its a good idea to get an expert opinion occasionally.)38怎样从头倒立下来，其实和怎样上去一样重要。（对其他体式也是一样）返回动作几乎就是上去的回放。随着呼气，弯曲膝盖，向胸腔靠近，仍旧保持肩膀和中背的提升。保持住臀部的高度和腹部的拉伸，慢慢将双脚落到地板上，整个下落过程都是有控制地。着陆后，记得要让头在地板上停留至少半分钟，或是眩晕感消除之后，再抬起身来。38 How you come out of Sirsasana (or any pose, for that matter) is as important as how you go up. To come down, you essentially reverse the process of going up. As you exhale, bend the knees and lower them toward your chest, but keep lifting your shoulders and mid-thoracic spine. Lower both feet to the floor, maintaining the height of the hips and the length of the abdomen, so that you control your descent the whole way down. Always rest with your head down for at least half a minuteor until your head feels clearbefore you sit up.39有墙壁辅助的情况下能够始终如一地做到所有要点，你的平衡控制就差不多了。Balancing Act39 When youve learned to consistently maintain all the actions required for Headstand with the support of a wall, youre ready to balance.自如练习40这次将双手放在距离墙壁2-3英寸远的地方 - 要比之前的练习更远一些 - 仍像之前那样完成头倒立。臀部和双腿不再贴向墙壁，双腿向天花板伸直，胸椎去靠近胸骨。但注意，不要塌腰。40 Place your knuckles 2 to 3 inches from the walla little further away than youve been practicingand go up as usual. To take the buttocks and legs off the wall, stretch the legs straight up as before and move the mid-thoracic spine into the body toward the front chest. Take care not to poke the bottom ribs or lumbar spine forward.41保持尾骨向下向内收，大腿前侧肌肉的四头肌紧贴股骨，股骨紧贴大腿后侧的腘绳肌。当你的体位顺正后，脊柱的四个生理曲线便会显现：颈部、髋关节、膝盖、脚踝在同一条垂直线上，腹部放松，呼吸深入自如。41 As you come away from the wall, pull the mid-thoracic spine in, move the tailbone toward the pubis, and lift the buttocks and legs away from the wall. Keeping the tailbone in, move the front thigh muscles (the quadriceps) firmly onto the thigh bones (the femurs), and the femurs into the backs of the thighs (hamstrings). When youve aligned the pose correctly, the four natur