听瑜伽大咖讲后弯抓脚的要领！

编者荐语：

我对后弯抓脚存有疑问，真的有必要每天都做吗？为什么要做这个体式呢？看起来有点可怕。期待授权老师们找机会能谈谈这个话题，只是今天分享的是巴西授权老师Lucas对后弯抓脚的看法，据说他明年会来国内开工作坊，有兴趣的朋友，可以搜搜看。

以下文章来源于Ashtanga520，作者陈维Vanessa

为了安全有效地完成抓握（指在轮式Urdhva Dhanurasana中抓住脚踝或脚跟），我认为必须循序渐进地发展轮式，在每次练习中改善姿势，并始终保持双腿强健有力。

因此，我强烈建议学生至少练习六次轮式，而不是仅做三次。在每次重复中，学生应有意识地呼吸，保持耐力和韧性，并尝试将双手向双脚方向移动。长期坚持，练习者或许能够用手指触碰到脚跟。

有些老师可能由于经验不足，会强迫那些轮式尚未充分打开的练习者强行抓握。

在引入抓握之前，我会仔细观察学生的几个关键指标：

· 练习中脊柱的活动情况；

· 双腿的力量和稳定性；

· 以及在轮式中体重的分布方式。

因此，黄金建议是：尽可能完善轮式，学会在体式中舒适地呼吸，之后才考虑加入抓握动作。

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