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走!把瑜伽做到“墙”上去!Go! Let’s Do Yoga with the Wall!

2017-02-08 16:49:00 justyoga 63

练习瑜伽,有的时候我们要借助辅助用品。墙壁是常见的、最好的瑜伽辅具。墙壁的最大用途是在倒立体式中做一个支持性的辅助。但是墙壁还有很多其他的用途,比如帮助用来打开身体,协助平衡,协助身体放松等等。 

Sometimes we need to use props in yoga practice. And the wall is the best and the commonly used prop. For most of the time, the wall is used as a supporting tool in inversion asanas. However, there are many other usages of the wall as a prop, such as helping to open the body, supporting the balance, assisting in relaxing the body, etc.  




墙壁可以帮助你培养对身体的感觉——瑜伽的过程也是一个不断找感觉的过程,找对身体的感觉,什么程度你的身体是最舒适的状态,什么点上你能达到一种平衡。

The wall can help you to cultivate your feelings towards your body—the process of yoga is also a process of constantly feeling your body to find the most comfortable sate and to find the balance point of you. 


今天就给大家分享几个墙壁辅助的练习方法

Today, we will share some yoga practices with the help of the wall:

拧转版手抓大脚趾

Parivrtta Hasta Padangusthasana

拧转手抓大脚趾体式对腘绳肌的要求相当地高,但是让前侧的脚在墙壁上有一个支撑可以让我们不再挣扎着维持平衡,而是有更多机会来仔细体验和发现体式中的一些精细的感觉。

To achieve Parivrtta Hasta Padangusthasana, you need quite strong and flexible hamstring muscles. But if you give the front leg a support with the wall, you will no longer need to struggle in balancing, and will have more chance to thoroughly experience and explore the subtle feelings in this asana.


站立于墙一个腿长度的距离,抬腿脚放在墙上,脚的高度要尽量高。 然后开始收紧两个腿的肌肉,脚用力压向墙壁。抬双手向上,支撑脚脚后跟用力踩地,吸气,呼气时向抬起腿的这侧的方向扭转,双臂向身体两侧伸展,感觉身体侧面的拉长。

Stand one leg distance from the wall, lift one leg and place the foot on the wall as high as possible. Then tighten the muscles on both legs, press the lifted foot to the wall, raise both arms up, press the heel of the standing foot down to the floor, inhale, and exhale twisting the torso towards the lifted leg, arm stretching out to both sides, and feel the sides of the body stretched. 

靠墙壁前屈 Uttanasana

如果你在站里前屈体式练习的时候感觉到了极限,可以尝试一下把屁股贴在墙上在站立前屈Uttanasana找到新的深度。靠墙站立有一点点距离,双脚胯的宽度进入前屈。屁股贴在墙上,脚内侧用力向下踩实,尾骨向上抬高,胸骨去找脚面。


If you’ve reached your limit in Uttanasana, you can try to go a little deeper into this asana by supporting your hips with the wall. Stand with a little distance from the wall with feet open hip width, and bend forward. With hips resting on the wall, press the inner sides of the feet down firmly, lift the tailbone up, and reach your chest towards your feet.

L形核心练习

L-Shape Core Muscles Exercise


L 形墙支撑是一个练习核心的好方法。进入体式,四肢着地,手在肩膀下面,脚球踩住墙根。 然后身体进入下犬,先抬一条腿上墙,到和屁股平行的位置。然后伸直这条腿,把脚球推向墙,然后注意把臀部推到肩膀的上方,同时另一只脚抬起来找到和第一只脚平行的位置。保持手,肩膀,胯在一条线上,把肋骨向内收。

 

The L-shape posture with wall support is a good way to strengthen the core muscles. Enter the asana with hands and feet on the floor, hands right below the shoulders and balls of feet pressing to the lower end of the wall. Come into Down Dog Pose first, lift one leg to the wall until the leg is the same height as your hips, then straighten this leg and press the ball of the foot to the wall. While moving hips right above the shoulders, lift the other foot to the same level as the first one. Keep hands, shoulders and hips align to each other, and tuck in your ribs.

倒立体式 Inversion Posture


刚开始练习平衡感不好,缺乏力量,心理也恐惧,利用墙壁练习倒立式,倒立不在话下。

At the beginning of inversion pose practices, you will probably have a weak sense of balance, lack strength, and possess a lot of fears. However, with the help of the wall, the inversion posture is just a piece of cake.

利用墙壁头倒立详解 

step by step Headstanding:

(1)前臂和双脚着地,头放在双臂之间,距离墙面约5英寸;向前移动双脚,将臀部抬到肩膀以上 ;

Forearms and feet on the floor, place head between forearms about 5 inches to the wall; move both feet forward and lift hips up right above your shoulders;


(2)前臂和手腕外侧用力,中枢肌肉群发力,抬起膝盖至腋窝处,使得后腰接近墙面;

Engage the muscles on forearms and the outer sides of the wrists, strengthen the core muscles, and lift the knees off the floor to the armpits to make the back close to the wall;


(3)用力下压肘部,抬起两腿至墙面,向上移动直到双腿伸直。下落时慢慢将膝盖收回胸部,将两脚降落至地面,以婴儿式休息。

Press the elbows down to the floor, lift both legs up to the wall, move feet up along the wall until both legs are straight. When getting out of this pose, lower the knees to the chest, land both feet to the floor and rest in Child Pose. 


想要进阶难度更高的瑜伽体式?一面墙壁足矣!

 Cannot wait to do the advance asanas? One wall is enough for you to get there. 

老师介绍  About the Teacher

Mayank Yadav


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With its root in South Indian Bangalore, Just Yoga has developed a distinctive and non-dogmatic approach to yoga through three generations of yoga teachings. Based on traditional foundations, while inspired by new generations of technology, Just Yoga offers you a simplified yet effective approach to our modern hectic lifestyle!

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