【第28篇·楊子】瑜伽體式實用英語（八）

側角扭轉伸展式（扭轉側角式）

英文：Revolving Lateral Angle Posture

Parivrtta Parsvakonasana has five vinyasas, of which the 2nd and 4th constitute the states of the asana.

側角扭轉伸展式由五個動作串聯而成。其中第二和第四個動作是真正的體位法。

Keep the left leg stretched out and tighten at the knee.

左腿完全伸直，膝部繃直。

Rest the left armpit on the outer side of the right knee, and place the left palm on the floor by the outer side of the right foot.

左腋抵右膝外側，左手掌壓在右腳外側的地面上。

Rotating your right shoulder joint, bring your right arm up and over, creating a strong energy line from the back edge of your left foot through the center of your left leg, along the twist of your spine, and through your right arm to your fingertips.

轉動右肩關節，右手臂往上伸過頭頂，創造一個強大的能量線，從左腳背的邊緣，穿過左腿中心，沿著扭轉的脊椎，並通過右手臂到達手指。

Use the opposing forces between your leg and arm to twist open the right chest, shoulder and side.

用腿和手臂的反向力量扭轉打開右胸、肩膀和側面。

Take care not to twist from the pelvis, but use the power in your legs to hold your hips square while you rotate only from your thoracic spine.

注意不要扭曲骨盆，當轉動胸椎時，用腿部的力量保持髖部的平衡。

Breathe deeply for 5 full breaths, listening to the sound of the ujjayi breathing. Keep the sound soft to free the breath and release the body’s tension.

完全深呼吸五次，傾聽烏佳依喉呼吸的聲音，保持聲音柔和從而舒展呼吸，並釋放身體的緊張。

Benefits: The abdominal organs are contracted and that aids digestion. The blood circulates well round the abdominal organs and the spinal column, and they are thus rejuvenated. The asana helps to remove waste matter from the colon without strain.

功效：該體式使腹部器官得到收縮幫助消化，並能夠促進腹部和脊椎的血液循環，使這些部位更有活力。該體式還有助於毫不費力地排除腸內廢物。