【第33篇·楊子】瑜伽體式實用英語（十二）

中文：雙角式，開腿前彎式

英文：Sideways Stretch, Wide Leg Forward Fold

A：

Foot distance decreases as your flexibility improves.

雙腳的距離隨著柔韌性增加而減小。

Place your hands on the mat, shoulder distance apart.

兩手分開放在墊子上，與肩同寬。

Both feet, both palms and the head should be in a straight line.

雙腳、雙手和頭部應該在一條直線上。

Keep the weight of the body on the legs.

身體重量放在兩腿上。

Do not throw the body weight on the head.

不要把重量放在頭上。

Pull up kneecaps and thighs.

膝蓋骨和大腿往上提。

(In the 3rd vinyasa) The stomach should be drawn in properly, using only the uddiyana bandha, or stomach lock, and by slightly loosening the mula bandha, or anal lock.

（停留在體式，即第三個vinyasa的時候）腹部收緊，啓動臍鎖（即收腹收束），稍微放鬆根鎖（即會陰收束）。

B：

Bring your hands down to your lower abdomen to feel your uddiyana bandha.

把手放在下腹上，感覺收腹收束。

C：

Interlock the fingers behind the back.

雙手背後十指交扣。

Bring your arms down to the floor behind you.

手往下放置身後的地板上。

Release your shoulder joints and ease your arms to the floor.

放鬆肩關節，手臂放鬆至地板上。

D：

Slip your first two fingers between your big toe and second toe and then press your thumb into the mat.

食指和中指塞進大腳趾和二腳趾之間，拇指壓進墊子。

Breathe into your back.

把呼吸帶到後背。

Benefits: The hamstring and abductor muscles are fully developed, while blood is made to flow to the trunk and the head. People who cannot do Sirasana (Headstand) can benefit from this pose, which increases digestive powers.

功效：腿部筋腱和外展肌得到完全的伸展，與此同時血液也流到了軀乾和頭部。那些無法完成頭倒立的人可以從這個體式中受益。這個體式還能增加消化功能。