這回我會介紹瑜珈的基本動作。在介紹動作前,先講講幾個重點,讓大家多了解如何拿捏得姿勢好一點。

我們的手和腳分別各有四個 corner,point 3和4主管外側肌肉,是我們最常用的;而point 1 同 2 主管內側肌肉,則是平常最易忽略但對平衡很重要。
**在進入各種式子時,必需,打開胸膛、推尾龍向前、收緊肚皮、大腿、小腿、臀部和四個corner平衡施壓**

1. Downward Facing Dog 下犬式
(Sanskrit: Ardho Mukha Svanasana)

瑜珈新手必學的基本動作_01這是最基本但非常重要的動作,對初學者而言,看似容易但一進入式子時便會覺得困難重重,很難把腳伸直,腳踝著地。

初級者:進入式子時,張開十隻手指,4個corner位穩穩的按在墊上,手腳伸直, 收緊肚皮,推坐骨上天,胸口沉低,放鬆頸部

Beginner: spread ten fingers wide, press 4 corners of hands and foot firmly on the mat, legs straight, arms straight, push sitting bone towards the sky and melt chest down, relax your neck and keep your neck long.

常練習者開始加深進入完整動作,除了基本指示外還應該留意打開肩膀,手臂向外轉,曲起下腰,腳跟完全著地

For regular practitioners going into the full position, apart from staying steady in the basic alignment, you will also need to widen shoulders, hollow armpits, curl your lower-back and firmly touch your heels on the mat.

2. Cobra 蛇式
(Sanskrit: Bhujangasana)

瑜珈新手必學的基本動作_02這個動力輕微曲起下腰,切記不要縮膀,多用腹部,下腰和大腿肌肉。

手指打開,手掌在肋骨旁邊, 雙腳打開大概盆骨距離,保持頸伸長,打開胸口,肩膀捲後,夾實肩胛骨,手肘在身旁,收緊腹部、臀部和大腿肌肉,腳尖直,保持腳面在地上,眼望前上方

Spread ten fingers wide, palms next to rib cage, legs are hip width apart, keep your neck long. Roll shoulders back and down, squeeze shoulder blades. Keep elbows next to the body, push belly in, squeeze butt. Pack your thighs, point toes and keep the top of foot on mat and look forward.

3. Upward Facing Dog 上犬式
(Sanskrit: Urdha Mukha Svanasana)

瑜珈新手必學的基本動作_03和蛇式相似,不同的地方是手伸直,眼望上天,大腿完全離開地面

手指張開,打開胸口和喉嚨,手伸直,位置在腋窩下,肩膀捲後,不要縮膀,捲起下腰,夾實肩胛骨、臀部、大腿和小腿,腳尖直,眼望上天

Spread fingers wide, open your chest and throat, straighten arms under armpits, keep opening shoulders, curl lower back, squeeze shoulder blades, butt, thigh and shin, point toes and look up to the sky.

4. Low Lunge
瑜珈新手必學的基本動作_04左腳踏前,曲腳,右腳踏後伸長,膝蓋著地,前膝蓋不可越過左腳趾公,臀部沉下,保持上身直,打開胸口和喉嚨,手在耳朵後或旁邊,伸展上天,收緊肚皮,夾實大腿,眼望前上方

Step left feet forward, right knee down, bend left knee, aligning the left knee over the left heel, sit your hips lower, lengthen your torso, open chest and throat, open arms up to sky, arms next to ears, suck your belly in, squeeze thighs and look forward or look up to sky

5. High lunge(Sanskrit: Anjaneyasana)
瑜珈新手必學的基本動作_05和第4式相似,不同的是後腳伸直,離開地面,腳跟指上天

Similar to Low Lunge in 4, the difference between 4 and 5 is the back leg straight and off the mat, heel up to sky.

6. Warrior 1 戰士式 1
(Sanskrit: Virabhadrasana 1)

瑜珈新手必學的基本動作_06右腳踏前,曲起90度,後腳直,指和45度方向,前後腳跟對齊成一直線,左右盆骨一致對齊向前方,伸展手上天合十,眼望手掌,又或手可在耳旁伸展上天,眼望前方

Right feet forward, bend knee to 90 degrees, back leg straight, firm your heel down and point to 45 degrees, front heel and back heel should be aligned. Square your hip, (open your shoulders wide, suck your belly in, pack your thighs) open your arms up to sky, join your palms together and look up. Alternatively you can open your arms up, arms next to ears and look to the front.

7. Warrior 2 戰士式 2
(Sanskrit: Virabhadrasana 2)

瑜珈新手必學的基本動作_07和戰士式 1相同的是前腳曲起90度角,後腳都是直但戰士式2的後腳是平放,後腳凹位對齊前腳跟,打開手成一字形,推尾龍骨向前,收入肚皮,眼望前 (如圖,左腳踏前,頭望左前方)

Both warrior 1 and warrior 2 have front knee bend in 90 degrees. However in warrior 2, back leg is flag, the inner arch of back feet is aligned to the front heel, open your arms wide, press the tailbone slightly toward the pubis, turn your head to the left and look forward over the fingers.

8. Standing forward Bend 站立前彎式
(Sanskrit: Uttanasana)

瑜珈新手必學的基本動作_08腳的4個corner緊貼著地,夾實大小腿,伸直雙腳,推坐骨上天,收緊肚皮,伸長上身,十隻手指打開平放地上(又或雙手捉腳踝),手用力推上身和前額向小腿方向,放鬆頸部

Four corners of the foot firmly on the mat, pack your thighs and shin muscle, push your sitting bone up to the sky, suck your belly in. Ten fingers wide and firmly on the mat (or grab ankles as an option), push your forehead toward the shin, keep neck long and relax.

有學生常常問我做瑜珈會瘦嗎?想想如果你天天都按照指示做這些動作,不停的收腹,大腿,臀部,會不瘦嗎?

快來試試看吧!:)

Carol Yeung 楊焉 facebook專頁

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Carol Yeung 楊焉
前香港模特兒/藝人,熱愛運動,曾參與過站立式格鬥技拳賽、樂施會毅行者及渣打馬拉松,在2015年獲得瑜伽導師專業資格。