Eka Pada Sirsasana A or 'Foot to Head Pose' is a pose that demands a lot of low back and hip flexibility. The shoulders play a big role in driving the leg behind you and down your back. In this video I show you how to get into this pose. I also provide some preparatory works that makes the pose more accessible no matter your flexibility level.
单腿绕头式(Eka Pada Sirsasasana A)是一个下背部和臀部需具备很好灵活性的体式。肩膀在推动腿部向后和向背部下方移动方面起着重要作用。在视频中，我向你展示了如何进入这个体式。我还提供了一些准备练习以能更好地进入体式，无论你的灵活程度如何。
1. If you feel pain when trying any part of the full pose, simply work>1.如果尝试进入体式的任何过程中感到疼痛，你只需进行准备练习代替。这些准备练习将可稳定地增加臀部和肌腱的柔韧性。必须先打开这些部位，以使膝盖不会承受太多的拉伸。尽可能保持每个准备练习45秒。
2. Despite its name (foot to head pose) you‘re really trying to get your leg below and behind the head so that the shoulders and upper back do most of the work in holding the leg. As your back and hip start to open, you'll be able to work your leg lower toward the upper back.
尽管名字是单腿绕头式，但你实际上是在尝试将腿部摆放在头部的后面和下面，因此肩膀和上背部承担了支撑腿部的大部分工作。随着你的背部和臀部开始张开，你就可以将腿部摆放至上背部的下方。
3. This pose takes a lot of flexibility that you may need time to acquire. Dont push into pain. Constantly check your breath at each step and make sure you can breathe fully.
此体式需要很大的灵活性，你可能需要一些时间才能掌握。不要陷入痛苦的练习中，经常检查每个体位的呼吸，确保你可以充分地呼吸。
视频1
Standing warm up. Back foot angled 45 degrees. Bend front leg and reach arm under it. Try to reach head under leg. If head under leg is too much. Use arm strength to keep working hip in toward shoulder. Front View. The mechanics of this are very similar to what’s done in the seated version. You’ll likely feel a deep stretch here.
站立准备练习。后脚外展45度。弯曲前腿并将手臂伸展至其下。尝试将头部伸到腿下。如果头部到腿下方太过了。利用手臂的力量拉动臀部向肩膀靠拢。正视图。这个练习的原理与坐姿的单腿绕头式非常相似。你的这个部位会感受到很深的拉伸。
Seated warm up. Foot in crook of elbow. Rock the baby. Rock the hip side to side. Then hold for at least 10 seconds. Wave the flag. Grab your big toe. Straighten your leg and wave it side to side. Answer the phone. Clasp foot with your hands and try to bring to ear. Side View. Rock the baby. Wave the flag. Keep trying to straighten back in all of these warm ups. Answer the phone. Hello? Hello? Anyone there???
坐姿准备练习。将足部放在肘窝处。摇动婴儿。向左右摇摆臀部。然后保持至少10秒。挥舞旗帜。抓住你的大脚趾。拉直你的腿并使其向左右摆动。“打电话”双手扣紧脚并拉至耳朵。侧面图。摇动婴儿。挥舞旗帜。在做所有这些准备练习时，一直努力保持直背。接电话。哈喽？哈喽？有人在吗？？？
视频2
如何做单腿绕头式。用左手抓住右脚外侧。将右手臂放在右腿下方。推小腿使你的腿高至手臂之上。固定右手，拉伸腿部一会儿。然后在低垂你的头时，将你的脚摆放至背后向下拉。右手臂向前摆动如游泳动作，将臀部向后推。试图尽可能将你的腿摆放至后背下方。因此使用左手将腿进一步拉向下方。如果在此体位时你仍然可以充分呼吸，练习挺直背部。首先用右手轻轻向上推下巴。如果脚仍保持固定不动，用双手轻轻推动。最后把手放在胸前做成祈祷姿势。
Here’s a side view. A common mistake is rounding the shoulder too much to accommodate the leg. A little rounding is ok but too much prevents the torso from holding full breaths. If your breath is constricted or chest collapsed, back off. Also know your shoulders play a big role in pushing leg back. Ultimately the leg moves down the back more and away from the neck.
这是侧视图。一个常见的错误是过度拱背而不能容纳腿部。可以稍微拱背，但是幅度太大的话会阻止身体充分呼吸。如果您的呼吸受限或胸部萎缩，请退出。你还需知道肩膀在向后推腿方面起着重要作用。最终将腿部移至背部下方和远离脖子。
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