瑜伽手倒立的练习技巧

时间：2024-06-29 11:45:59 瑜伽培训我要投稿

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瑜伽手倒立的练习技巧

　　手倒立式锻炼上半身力量最好的方式之一。下面是小编收集整理好瑜伽手倒立的练习技巧 ,我们一起来看看吧!

瑜伽手倒立的练习技巧

　　Firming the outer arms in

　　稳定大手臂向内

　　This, actually, is the hardest part. You have to learn how to engage and stabilize the shoulder girdle before you go upside down in a handstand. If you don’t do so, you are taking all your weight in your hands and wrists – yikes! Do this warm-up before practicing the handstand preps that follow.

　　这个，事实上，是最难的部分。你要学会稳定肩胛带，再去练习手倒立。否则，你会把重量都放在手和手腕上，那样容易受伤。在手倒立之前，先试试这个热身。

　　1、Take a yoga block and hold it over your head. Don’t engage your arm muscles at all – imagine they are spaghetti noodles. Hold this for a minute. Release the block and rest your arms for a minute or two.

　　1.拿到瑜伽砖，举过头顶。不要启动手臂的肌肉，想象它们是两条面条。保持1分钟。放开砖块，手臂放松2分钟。

　　2、Next, take your arms overhead again, and push hard with your hands into the block and reach up with your fingertips. Straighten your arms, and think about the upper arm muscles firming in towards your ears. Hold here, pushing as hard as you can with your hands into the block, for one minute.

　　2.然后，双手再次举过头顶，双手用力夹砖块，手指尖向上延展。伸直手臂，想象大臂向内去找耳朵。保持在这里，手用力推砖块，保持1分钟。

　　Which version was more difficult? Of course the second one.Those muscles you feel working in the second version are the same ones you want to engage for handstand.

　　哪个更难?当然是第二个。第二个中手臂用力的方式，就是手倒立中需要的。

　　Handstand prep1

　　手倒立预备动作1

　　Some people find this more challenging than handstand, probably because there is no momentum at all to help you lift up. It allows you to walk up the wall into the pose, and understand what it feels like.

　　有些人发现这个比直接跳上去手倒立更难，可能因为这个不能用惯性跳，而需要慢慢用脚走上去，去明白手倒立的感觉。

　　1、Come into downward facing dog with your heels right against a wall. You will probably need to shorten your dog, since as you come into this your shoulders need to line up over your wrists. Bend your knees and start to walk your feet up the wall; as you do so, your shoulders will move forward. It will feel funny. You will also probably walk your feet too high – you want to make a 90 degree angle. It helps to have someone there to tell you if you’re too high or too low. Your hips will end up over your shoulders.Fine-tuning: activate your core by drawing your navel in; firm your outer arms in towards your ears, like you did with the block over your head.

　　1.来到下犬式，脚跟靠墙。缩短下犬式的距离，因为上去之后肩膀需要对齐手腕。弯曲膝盖，慢慢走上墙。肩膀向前移动。直到脚和臀部同高，身体呈90°。可能需要一个同伴告诉你是否到达90°。臀部在肩膀正上方。启动核心，肚脐内收，手臂外旋找耳朵，就像刚刚双手上举砖块那样。

　　2、With your core and upper arms engaged, you can take this a step further; practice lifting one leg up while you keep the other foot firmly planted on the wall. Push into your hands and your foot on the wall, while you lift through the toes of your other leg. Hold for a few breaths, then switch legs.

　　2.保持核心和手臂两启动，你可以更进一步，练习单腿的手倒立，保持另外一只脚踩墙。保持几次呼吸，再换另外一只腿。

　　If you are shaking and feel that step one is very challenging, stay there for a few breaths (don’t try and lift a leg!) and then come down slowly into child’s pose. Make this your handstand practice until you are ready to move on.

　　如果你发现第一个手就开始抖了，那么保持在第一个。然后慢慢下来回到婴儿式休息。

　　Handstand prep2

　　手倒立预备动作2

　　you should not rely on momentum and kicking up to get you into the pose. This is how holes get kicked in walls. If you are controlling your lift off, there is very little momentum.

　　接下来尝试背对墙练习手倒立。练习的时候，不要用太多的惯性，在这里，我们不用双腿都向上伸直，而是让两条腿相互垂直，找到控制的感觉，而不是利用惯性倒到墙上去。

　　1、Come into downward dog with your hands a little over a foot from the wall. Shorten your dog somewhat, and then lift one leg in the air into three-legged dog. Your bottom leg becomes the launch leg. The other leg must stay lifted. Bend the launch leg knee and lift the other leg as high as you can.

　　1.来到下犬式，双手离墙一个脚掌的距离。把你的下犬式距离缩短，然后抬起一条腿来到单腿的下犬，下方的腿弯曲一点，另外一条腿保持伸直抬高。

　　2、Bring your awareness into your launch leg. Start by practicing small hop ups, while keeping the lifted leg up. These should feel very controlled. Start small, and then make your hops bigger.

　　2.把觉知带到弯曲的那条腿，开始蹬地让身体向上，保持抬起的腿向上。一定要有控制的。开始时不要跳太高，循序渐进。

　　3、As your hops get bigger, your launch leg will come up higher and your lifted leg may lightly touch the wall. If you are in control, you will “catch air” and hover for a second or two in your hops. This comes from using your core.

　　3.当你越跳越高，下面的腿会抬高，上面的腿会轻微碰到墙面。如果你是有控制的，你会有那么一瞬间稳定在控制，需要核心的力量。

　　This helps you negotiate the space, and make the mind/body connection of how to come into the pose with control.

　　多练习这步，会给你带来更加有控制的手倒立。

　　Handstand at wall

　　靠墙手倒立

　　You’ve arrived. After mastering the previous prep work, you are ready to come into the full pose at the wall.

　　在做完前面的准备动作之后，来到靠墙手倒立。

　　1、Only your heels are touching the wall, lightly – don’t dig them in. The wall is a very small part of your support.

　　1.只是脚跟轻轻碰墙，不要把太多重量放在墙上，不要向后弯曲。

　　2、Your drishti, or gazing point, between your hands.

　　2.眼睛看双手之间。

　　3、Come down slowly with control, by lowering your lifted leg first and letting your launch leg follow.Don’t stand up right after. Keep in downward dog for 5 breaths.

　　3.下来的时候也要保持有控制，一条一条腿下来。下来之后，不要立刻站起来，做下犬式保持5次呼吸。

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