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巴拉瓦伽第一式 (bah-ROD-va-JAHS-anna),Bharadvaja = one of
seven legendary seers, credited with composing the hymns collected
in the Vedas
Step by Step
Sit on the floor
with your legs straight out in front of you. Shift over onto your
right buttock, bend your knees, and swing your legs to the left.
Lay your feet on the floor outside your left hip, with the left
ankle resting in the right arch.
坐在地板上你的脚向前伸展。移动你的右臀部，伸展膝关节，摆动你的脚向左。把脚放你左臀部的地板外侧，左脚踝在右脚足弓处。
Inhale and lift
through the top of the sternum to lengthen the front torso. Then
exhale and twist your torso to the right, keeping the left buttock
on or very close to the floor. Lengthen your tailbone toward the
floor to keep the lower back long. Soften the belly.
吸气并提拉你的胸骨的上部来伸展前侧躯干。呼气扭转你的躯干向右，保持左臀在地板上或者很离面很近。伸展尾骨向地板方向并保持下背部长。下腹部软。
Tuck your left
hand under your right knee and bring your right hand to the floor
just beside your right buttock. Pull your left shoulder back
slightly, pressing your shoulder blades firmly against your back
even as you continue to twist the chest to the right.
左手放在右膝上并且右手在右臀向地板的方向。左肩向后轻轻地拉，紧紧地压肩胛骨向背部，即使你继续把胸部向右扭转时。
You can turn
your head in one of two directions: continue the twist of the torso
by turning it to the right; or counter the twist of the torso by
turning it left and looking over the left shoulder at your
feet.
你可以转头向二个方向；继续扭转躯干向右；或者望向左肩。
With every
inhalation lift a little more through the sternum, using the push
of the fingers on the floor to help; with every exhalation twist a
little more. Stay for 30 seconds to 1 minute, then release with an
exhalation, return to the starting position, and repeat to the left
for the same length of time.
伴随着每次吸气通过胸骨向上提一点，用手指推向地板来帮助；每次呼气再扭转一点。保持30秒到1分钟，然后呼气放松，回到开始的姿势，转向左重复同样时间。
于伽译丛相关文章
瑜伽体式：Tadasana山式
瑜伽体式：Paschimottanasana双腿背部伸展
瑜伽体式：Camel
布拉德的艾扬格瑜伽笔记：巴拉瓦伽第一式
Step by Step
Sit on the floor
with your legs straight out in front of you. Shift over onto your
right buttock, bend your knees, and swing your legs to the left.
Lay your feet on the floor outside your left hip, with the left
ankle resting in the right arch.坐在地板上你的脚向前伸展。移动你的右臀部，伸展膝关节，摆动你的脚向左。把脚放你左臀部的地板外侧，左脚踝在右脚足弓处。
Inhale and lift
through the top of the sternum to lengthen the front torso. Then
exhale and twist your torso to the right, keeping the left buttock
on or very close to the floor. Lengthen your tailbone toward the
floor to keep the lower back long. Soften the belly.吸气并提拉你的胸骨的上部来伸展前侧躯干。呼气扭转你的躯干向右，保持左臀在地板上或者很离面很近。伸展尾骨向地板方向并保持下背部长。下腹部软。
Tuck your left
hand under your right knee and bring your right hand to the floor
just beside your right buttock. Pull your left shoulder back
slightly, pressing your shoulder blades firmly against your back
even as you continue to twist the chest to the right.左手放在右膝上并且右手在右臀向地板的方向。左肩向后轻轻地拉，紧紧地压肩胛骨向背部，即使你继续把胸部向右扭转时。
You can turn
your head in one of two directions: continue the twist of the torso
by turning it to the right; or counter the twist of the torso by
turning it left and looking over the left shoulder at your
feet.你可以转头向二个方向；继续扭转躯干向右；或者望向左肩。
With every
inhalation lift a little more through the sternum, using the push
of the fingers on the floor to help; with every exhalation twist a
little more. Stay for 30 seconds to 1 minute, then release with an
exhalation, return to the starting position, and repeat to the left
for the same length of time.伴随着每次吸气通过胸骨向上提一点，用手指推向地板来帮助；每次呼气再扭转一点。保持30秒到1分钟，然后呼气放松，回到开始的姿势，转向左重复同样时间。
瑜伽体式：Tadasana山式
瑜伽体式：Paschimottanasana双腿背部伸展
瑜伽体式：Camel
布拉德的艾扬格瑜伽笔记：巴拉瓦伽第一式