虎式英文口令

老虎式是传统哈他瑜伽体式当中的最经典的84个体式的一式，在17世纪的一位叫做斯里尼瓦萨瑜伽士写的著作当中《 Haṭha Ratnāvalī》就有记载，这些体式都是印度教的三大主神之一湿婆创造流传下来的，并且湿婆神的妻子杜尔加女神（ दुर्गा ）的坐骑就是老虎，在印度的许多地方，老虎本身被当作神来崇拜；它是一个保护者，一个守护者，是一种王者的精神。瑜伽当中模仿动植的体式是将人类与宇宙中的自然和宇宙力量结合在一起，做到梵我合一，天人合一，是瑜伽修行的实质。

杜尔加女神

虎式tiger pose

来自梵语的Vyaghrasana （व्याघ्रासन）

Vyāghrá 是老虎的意思，asana体式，姿势

1. Begin the pose in a tabletop position,

以桌子式进入

2. with your knees directly under your hips, and your wrists under your shoulders.

膝盖在臀部的下方，手腕放在肩膀下方。

3. Look to the front and relax the body.

眼睛看着前方，放松身体。

4.Lift the head and push the belly down while inhaling the breath.

抬起头，腹部向下推，同时吸气。

5.Lift the right leg up ，Stretch your right leg at the back so that it is parallel to the floor.

右腿向上抬起，向后伸展，使与地板平行。

7.At the same time, raise your left arm and reach your fingers towards the front.

同时，抬起你的左臂，手指向前伸

8.exhale move your head down and Bring the right leg down, bending the knee，

呼气，低头拱背，右腿向下，弯曲膝盖。

9.trying to touch your nose to your knee in front of your chest

用鼻子碰触你的膝盖。

10.Inhale lift the head and Stretch the spine Lift the right leg up

吸气 抬头延展脊柱，抬起右腿

11.repeat 10 times.

重复10次。

12. Repeat the same series with the other leg.

另一条腿重复同样的动作。

Benefits

Lift the head and push the belly down while inhaling the breath. Lift the right leg up and back so the right foot approaches the back of the head. After a few seconds, bring the right leg down and between the hands toward the forehead. Remain in the pose for a few seconds and bring the right leg back to position. Repeat the same series with the other leg.

Helps cure backache and neck ache; strengthens the neck muscles and the arms; mid-section gets good flow of blood

有助于治疗背痛和颈部疼痛；加强颈部肌肉和手臂；帮助血液循环。

治疗坐骨神经痛最佳体位之一。