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发表于 2010-7-14 12:14
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以下来自 http://www.yogadancer.com/Pattra/Gomukhasana.shtml#Prep
Gomukhasana is a beautiful pose to keep us open to celebrate life. For many of us, we find ourselves sitting slouched over a desk, writing or using a computer, and driving hunched over the steering wheel in bucket seats. Others may have emotional challenges such as stress and grief. Over time these situations will encourage our chest and heart centers to close. Our confidence and emotional states may do the same. As a result, tension builds in our bodies especially in our shoulders and necks.
So, let's begin to free ourselves of these tensions. Find a nice comfortable seated position. For example, you can sit in sukhasana "easy cross-legged pose". You may want to sit on blankets or on the floor, so you can sit comfortably for at least a few minutes while maintaining an elongated spine.
Your seat bones and your legs are the foundation for this pose, so as you bring your awareness to your breath let it settle deeply into the hips and allow your seat bones to merge into the floor like roots of a great oak tree. Let your breath remain completely free, flowing in and out with a natural ease. Now with your roots reaching far into the earth, begin to lengthen your spine upwards to the sky like a tree trunk, elongating the spine from the roots all the way up to the top of your head.
With every inhalation the seat bones reach into the earth and the spine lengthens upwards to the heavens. As you exhale, soften the outer edges of your body. Like the branches of a tree, let your shoulders and shoulder blades gracefully descend towards the earth.
Bottom arm: Slightly lift your shoulders up to square them, then move your shoulder blades towards each other. Place your left arm behind your back starting slightly above the waistline and reaching towards your right side. Then slide your left hand up your back between your shoulder blades. With your left thumb, you might be able to feel if your left shoulder blade is popping off your back. If it is, then gently roll your left shoulder up towards your ear then back behind you and simultaneously move your elbow forward. By doing this, you bring your upper left arm bone back into its socket, releasing any stress in the shoulder.
Upper arm: Reach your right arm for the sky, turning your thumb to point behind you, then bend your elbow and reach down to clasp your left hand. If your hands don't touch, then use a strap or towel.
With your next inhalation, let your heart feel light and buoyant like a helium balloon reaching for the sky. Lifting this way lengthens all sides of the body equally. At the same time, keep your seat bones rooted to the earth.
As you exhale, let your face, legs, and belly relax, then slide your hands closer together. As you inhale again, from your heart, celebrate out through your shoulder and out the elbows, which will bring the right elbow closer to the ear. Hold this pose for about 30 seconds while allowing your breath to move freely in your body. Then repeat on the other side. Enjoy the release in your shoulders. If you practice this pose regularly, your chest and your heart will celebrate with a refreshing openness |
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发表于 2010-7-14 10:36
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