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蝎子

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日期:2005-10-4 来源:景天阁·健康资讯
内容提示:预备蝎子 Vrikschika-asana Posture: Vrischika-asana - The Scorpion Posture Translation: Vrischika is the Sanskrit word for scorpion。 This posture is so named because the body resembles a scorpion with its tail arched above its head ready to sting its victim。 Although it may not be a simple pos...

预备蝎子

Vrikschika-asana

posture:Vrischika-asana-TheScorpionposture

Translation:VrischikaistheSanskritwordforscorpion.Thispostureissonamedbecausethebodyresemblesascorpionwithitstailarchedaboveitsheadreadytostingitsvictim.Althoughitmaynotbeasimplepostureforbeginnerstoperform,theScorpionisnotasdifficultasitmayatfirstseem.Difficulty:(7)

TheScorpionposture(Vrischika-asana)Instruction:Kneelonthefloorandleanforwardplacingtheelbowsandforearmsflatonthefloorwiththepalmsfacingdown.Yourarmsshouldbeplacedaboutshoulder-distanceapart.

Extendyourheadforwardandliftitashighaspossible.

Raisethebuttocksandplacethefeetfirmlyonthebottomsthetoes.

Inhaleaswingthelegsupandovertheheadwhilemaintainingyourbalance.Bringthelegsstraightupoveryourhead.

Slowlybendthekneesanddropthelegstowardtheheadbeingcarefulnottomovetooquicklyordropthelegstofarwhilemaintainingbalance.

Reversethestepsaboveandreturntoakneelingposition.

Comments:

TheScorpionshouldnotbeattempteduntilyouarecomfortablewithallthebalancepostures(e.g.:Vriksha-asana,Ekapada-asana,etc.)aswellastheHeadstand(Sirsha-asana).Beginnersshoulddothispostureunderthesupervisionofaqualifiedteacher.WhenfirstattemptingtheScorpionasanayoumaywanttotryitwhilefacingawall.positionyourselfsothatwhenyouaredoingstep#1aboveyourheadisabout2-3feetfromthewall.Thiswayifyouloseyourbalanceyoucanusethewallforsupport.

Thisposturewillprovidemaximumstretchtotheneck,spineandchest.ItcombinesmanyofthebenefitsoftheChakra-asana(theWheelposture)andtheSirsha-asana(theHeadstand).

Durations/Repetitions:

Holdthevrischika-asanaforaslongasyouarecomfortable.Keepinmindthatreturningfromtheposturegracefullywithoutfallingoutofitwilltakesomestrength,sodon'tholdittoolong.20-30secondsisfineforearlyattempts,increasethetimegraduallyasyoubecomemoreproficient.

Variations:

Therearetwocommonvariationstothispostureillustratedanddescribedbelow:

Todothefirstvariation,illustratedabove,afterenteringtheScorpionasdescribedaboveslowlyraisethelegsstraightupuntilyourfeetaredirectlyoveryourhead(youwon't,ofcourse,beabletoseethisbutyouwilleasilybeabletofeelwhentheyareproperlypositioned).Thisvariationrequiresabitmorestrengthandastrongersenseofbalancethenposedescribedabove.

Todothesecondvariation,illustratedabove,afterenteringtheScorpionasdescribedaboveslowlydropthelegsbringthefeetclosertotheheaduntilthesolesofthefeetarerestingonthetopofthehead.Thisvariationwillrequireagreaterarch,andthusmoreflexibility,ofthespinetheneitherthestandardformorthevariationabove.

标准蝎子

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