-
Warrior I Pose「Virabhadrasana I」
2008-07-14
版权声明:转载时请以超链接形式标明文章原始出处和作者信息及本声明
http://tsipproah7.blogbus.com/logs/24727149.html

Warrior I Pose
P1
P2
Virabhadra’s Pose is also known as the Warrior Pose (there are three variation of Warrior, of which this is customarily numbered 1). It may seem strange to name a yoga pose after a warrior; after all, aren’t yogis known for they’re non-violent ways? But remember that one of the most revered of all the yoga texts, the Bhagavad-Gita, is the dialog between two famous and feared warriors, Krishna and Arjuna, set on a battlefield between two great armies spoiling for a fight. What’s really being commemorated in this pose’s name, and held up as an ideal for all practitioners, is the “spiritual warrior,” who bravely does battle with the universal enemy, self-ignorance (avidya), the ultimate source of all our suffering.
Step by Step(Refer to P1)
Stand in Tadasana .
With an exhale, step or lightly jump your feet 31/2 to 4 feet apart.
Raise your arms perpendicular to the floor (and parallel to each
other), and reach actively through the little-finger sides of the hands
toward the ceiling. Firm your scapulas against your back and draw them
down toward the coccyx.
Turn
your left foot in 45 to 60 degrees to the right and your right foot out
90 degrees to the right. Align the right heel with the left heel.
Exhale and rotate your torso to the right, squaring the front of your
pelvis as much as possible with the front edge of your mat. As the left
hip point turns forward, press the head of the left femur back to
ground the heel. Lengthen your coccyx toward the floor, and arch your
upper torso back slightly.
With
your left heel firmly anchored to the floor, exhale and bend your right
knee over the right ankle so the shin is perpendicular to the floor.
More flexible students should align their right thigh parallel to the
floor.
Reach
strongly through your arms, lifting the ribcage away from the pelvis.
As you ground down through the back foot, feel a lift that runs up the
back leg, across the belly and chest, and up into the arms. If
possible, bring the palms together. Spread the palms against each other
and reach a little higher through the pinky-sides of the hands. Keep
your head in a neutral position, gazing forward, or tilt it back and
look up at your thumbs.
Stay
for 30 seconds to a minute. To come up, inhale, press the back heel
firmly into the floor and reach up through the arms, straightening the
right knee. Turn the feet forward and release the arms with an
exhalation, or keep them extended upward for more challenge. Take a few
breaths, then turn the feet to the left and repeat for the same length.
When you're finished return to Tadasana.
收藏到:Del.icio.us







