這個(gè)體式的梵文名字叫Supta Virasana。Supta意思是臥、躺，Vira意思是英雄，Asana為體式，梵文讀起來為” 蘇坡他威爾阿薩那（Soup-tah veer-AHS-anna）”。

Sankrit name of this pose is called “Supta Virasana”. ”Supta” means “Lying down”, “Vira” means “Hero”, “Asana” means “Pose”. The name means reclining hero pose. Sankrit pronunciation is “Soup-tah veer-AHS-anna”.

• 拉伸身體前側(cè)，從大腿前側(cè)到腳踝到腳趾尖

• 加強(qiáng)足弓

• 放松膝蓋周邊的韌帶、筋膜

• 開胸，拉伸腹部

• 促進(jìn)腸胃蠕動(dòng)，激活內(nèi)臟器官

• 對(duì)于很多疾病，比如關(guān)節(jié)炎、骨盆前傾、腹瀉、高血壓、失眠、經(jīng)痛、呼吸道疾病等都有很好的療愈作用。所以經(jīng)期、肚子痛都很適合做這個(gè)體式。

• It stretches the whole front part of your body, from your abdomen, quadriceps, to ankle to your toes

• It strengthens your arches

• It relaxes tendons, ligaments in the knees

• It opens the chest

• It improves your digestion, activate your inner organs

• It has healing power over many ailments, such as arthritis, anterior tilt, diarrhea, high blood pressure, insomnia, menstrual pain, respiratory problems. So it’s a very good pose to practice when you have menstruation or diarrhea.

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• 雙膝并攏跪地，雙腳略微分開(小于胯的寬度)。

• 英雄式坐：臀部坐在地上兩腿中間?？梢园研⊥鹊募∪庀蛲鈸?，讓臀部更容易下去。

• 腳跟和腳內(nèi)側(cè)貼在臀的兩側(cè)，腳垂直向后，腳尖指向正后方。

• 如果臀部無法落下或者膝蓋有壓力，可以在臀部下方墊瑜伽磚（一個(gè)或者多個(gè)），直到自我感覺舒適為止。建議在毛毯或者瑜伽墊上練習(xí)，以緩解腳踝的壓力。

• Begin in a high kneeling position, knees together. You can also separate your knees but knees and feet should be no wider than your hip width.

• Place one or two blocks between your feet if your hips are away from the floor, until you feel comfortable. Suggest to do this pose on a blanket or yoga mat so that you don’t feel pressure underneath your legs or ankles.

• Sit in Virasana: sit your hip between your feet (hip should not be sitting on the legs or feet). You can move the flesh of your lower legs outward to create more space. Your upper body is upright.

• Arches and heels beside your hip, toes pointing to the back.

• 吸氣，上半身后仰，兩手分別放在身體后側(cè)地面上，抬起臀部，趾骨向上向前抬高，找到一個(gè)臀部后方皮膚去找膝蓋的感覺。這個(gè)動(dòng)作我認(rèn)為非常關(guān)鍵，幫助給后腰預(yù)留足夠的空間，下腰肌得到足夠的伸展。

• 呼氣，在身體感受沒有壓力的情況下，慢慢的讓頭、雙肩、上背放落到地面上。

• 如果向后躺感覺腰有壓力或者膝蓋離開地面，上半身抬起一點(diǎn)。在身體后方墊抱枕，抱枕的高度應(yīng)該是直到感覺腰部沒有壓力為止。

• 上半身躺下之后，雙手可以互抱手肘，也可以自然舉過頭頂放松在身體兩邊，手臂離身體約45度角，手掌朝上。注意如果后背下面有墊抱枕，手臂下方墊一些瑜伽磚或者瑜伽毯，盡量保持手臂與抱枕高度一致，更有助于放松（見下圖）。

• 用手撥一下頸椎后側(cè)，讓頸椎充分延展?？梢栽陬i椎位置墊一個(gè)瑜伽毯子，脖子自然伸長(zhǎng)。

• 當(dāng)感覺到整個(gè)身體安全進(jìn)入之后，放松，剛開始可以保持30秒到1分鐘左右，之后可以逐漸加強(qiáng)到5到10分鐘甚至更久。

• Inhale, lean torso back by first walking back onto your hands, then your elbows one by one. There is an important small movement to do here: lift your hip up, tilt your hip bone up and forward, feel the hip skin move towards your knees. By doing this, you are creating more space in your lower back, stretching the lower back muscle, so that your lower back is not contracted.

• Exhale, slowly release your head, shoulder, upper back towards the floor, without feeling any pressure or pain.

• If you feel any pain anywhere in the body, or couldn’t go down, come out of the pose a little. Support your middle and upper back, neck, and head with one or a few bolsters, height of which allows you to relax your back comfortably.

• Bring arms overhead to reach the opposite elbows, or stretch your arms overhead about 45 degrees to your torso. Palms facing upward. I find it most comfortable when the arms is in the same height with the torso.

• Use your hand to lengthen the back of your neck. You can use a blanket underneath your head, to make your neck naturally long.

• Stay in the pose for 30 seconds to 1 minute at first, then gradually increase the length of the time. You should feel completely relaxed in this pose.

• 出離這個(gè)體式同樣重要，當(dāng)你準(zhǔn)備好了，雙手放在腳掌上
  

• 用手肘支撐地面，慢慢從胸部抬起上半身，注意脖子、下腰不要用力！

• 坐直身體后，雙手支撐在膝蓋前側(cè)，抬臀，雙腿雙膝一直保持平行，勾腳踩地前驅(qū)站起，也可以坐下來把腿向前伸直，放松1分鐘，直到你感覺舒適為止。注意腳不要外旋出來（尤其是初學(xué)者容易損傷膝蓋），出離這個(gè)體式的雙腿一定要保持平行，直進(jìn)直出！

• Place your hands on your feet。

• Raise yourself onto forearms first. Then gradually press into the hands to bring your upper body up to sit. Please note to not use your neck or lower back when coming out, use your arms to support you coming up!

• Once you are able to sit up straight, put your hands in front of your knees, curl your toes, and lift your bum. You can walk your feet to the front and sit down. Relax for 1 minute. Please note to not come up by bringing your leg outward--it can cause danger to your knee especially for beginners, instead, keep both legs parallel when coming out. 

• 如果身體下方需要墊瑜伽抱枕等輔具，找到你肩甲骨底部并畫一條線（我喜歡想象我們的“胸罩線”）的位置，抱枕的邊緣放在肩甲線的位置，而不是一直放到后腰，后腰是放空的。

• 膝蓋打開的距離始終不要超過骨盆。膝蓋和小腿不要離開地面。

• 安全、安全、安全。在這個(gè)動(dòng)作中你不應(yīng)該感受到腰、膝關(guān)節(jié)的疼痛，而是完全放松的。在進(jìn)入這個(gè)體式中身體有任何一個(gè)部分感覺不適，都要出來，停留在你舒適的位置，或通過借助一部分的輔具進(jìn)行調(diào)整，使身體達(dá)到安全、放松的狀態(tài)。

• 在這個(gè)體式保持相對(duì)較長(zhǎng)時(shí)間的時(shí)候，出離體式腳會(huì)變麻，這是正常現(xiàn)象。

• If you place a bolster under your upper back, find the lower end point of your shoulder blade and draw a line (I’d like to call it 'bra line'), the line of your bolster should be at this line, so that your lumbar are free and left open.

• Knees should not be wider than your hip. Keep knees and shins anchored to the floor.

• Safety, safety, safety! You shouldn’t feel and pain or uncomfortable stretch. When you do feel pain, come out of the pose a little, use props to help you get back. When do it right, you should feel relaxed and your body prepares you to go into meditation.

• Sometimes your feet are numb after staying for a long period of time, this is normal.

這個(gè)體式受益所有人，尤其適合運(yùn)動(dòng)員、久坐久站的上班族。體式看似簡(jiǎn)單，然而它是一個(gè)中級(jí)體式，最重要的是安全、安全、安全！不是所有的人都需要把上半身躺下來，根據(jù)你的身體找到適合你的臥英雄式。建議首次嘗試的同學(xué)一定要找到有經(jīng)驗(yàn)的老師指導(dǎo)進(jìn)入進(jìn)出的練習(xí)。

This posture is for everyone, especially for athletes or people who sit or stand for a long time. While looks simple, it is an intermediate pose. Safety first! For people who have never practiced this pose before, it is suggested to practice with a teacher’s in-person instruction for the first time, especially for people with knee and back problems.

臥英雄式的姐妹體式會(huì)在未來幾期分享，敬請(qǐng)期待！

Sister pose of Supta Virasana will be shared in the next coming posts, stay tuned!

有興趣正確練習(xí)這個(gè)體式的同學(xué)或者希望用正確方式打開瑜伽的同學(xué)，福利來了！

5月8日起我會(huì)提供1對(duì)1課程，從基礎(chǔ)學(xué)起安全正確的練習(xí)。前三位約課的同學(xué)可以贈(zèng)送額外一節(jié)1對(duì)1課程。歡迎下圖掃碼約課！

This coming May, I will offer private one on one session including the instructions of this pose in details. If you want to know how to practice this pose safely, or practice yoga the right way, scan the QR code to book a class. The first three people will each enjoy one more private class free.