聽瑜伽大咖講后彎抓腳的要領(lǐng)！

編者薦語：

我對后彎抓腳存有疑問，真的有必要每天都做嗎？為什么要做這個(gè)體式呢？看起來有點(diǎn)可怕。期待授權(quán)老師們找機(jī)會(huì)能談?wù)勥@個(gè)話題，只是今天分享的是巴西授權(quán)老師Lucas對后彎抓腳的看法，據(jù)說他明年會(huì)來國內(nèi)開工作坊，有興趣的朋友，可以搜搜看。

以下文章來源于Ashtanga520，作者陳維Vanessa

為了安全有效地完成抓握（指在輪式Urdhva Dhanurasana中抓住腳踝或腳跟），我認(rèn)為必須循序漸進(jìn)地發(fā)展輪式，在每次練習(xí)中改善姿勢，并始終保持雙腿強(qiáng)健有力。

因此，我強(qiáng)烈建議學(xué)生至少練習(xí)六次輪式，而不是僅做三次。在每次重復(fù)中，學(xué)生應(yīng)有意識(shí)地呼吸，保持耐力和韌性，并嘗試將雙手向雙腳方向移動(dòng)。長期堅(jiān)持，練習(xí)者或許能夠用手指觸碰到腳跟。

有些老師可能由于經(jīng)驗(yàn)不足，會(huì)強(qiáng)迫那些輪式尚未充分打開的練習(xí)者強(qiáng)行抓握。

在引入抓握之前，我會(huì)仔細(xì)觀察學(xué)生的幾個(gè)關(guān)鍵指標(biāo)：

· 練習(xí)中脊柱的活動(dòng)情況；

· 雙腿的力量和穩(wěn)定性；

· 以及在輪式中體重的分布方式。

因此，黃金建議是：盡可能完善輪式，學(xué)會(huì)在體式中舒適地呼吸，之后才考慮加入抓握動(dòng)作。

For catching to happen safely and effectively, I believe it is essential to gradually develop Urdhva Dhanurasana, improving the posture with each practice, always with strong and consistent legs.

For this reason, instead of performing only three Urdhva Dhanurasanas, I strongly recommend that the student practices it at least six times. In each repetition, the student should breathe consciously, with endurance and resilience, and walk the hands toward the feet. Over time, this may allow the practitioner to touch the fingers to the heels.

Some teachers, possibly due to a lack of experience, force catching with practitioners who do not yet have a sufficiently open Urdhva Dhanurasana.

Before introducing catching, I carefully observe a few key indicators in the student:

?how the spine moves during the practice,

?the strength and stability of the legs,

?and how body weight is distributed in Urdhva Dhanurasana.

Therefore, the golden tip is: improve Urdhva Dhanurasana as much as possible, learn how to breathe comfortably in the posture, and only then consider adding catching.

For catching to happen safely and effectively, I believe it is essential to gradually develop Urdhva Dhanurasana, improving the posture with each practice, always with strong and consistent legs. ----------- Lucas