使用瑜伽抱枕的正确方法

1. For relaxation

1、放松

In the photo above, I've placed two yoga blocks underneath my bolster. One block is on its short side so that it's giving me as much height as possible, and the one closest to me is resting on its long side, so it's providing support. Then, I place the bolster over the two and carefully lean back. For the bottom half of the body, you could take baddakonasana legs (first picture), or extend them like in savasana.

在上面的照片中，我把两个瑜伽砖放在我的瑜伽抱枕下面。一个瑜伽砖使用它的短边，它可以给我足够的高度支持，另一个放在离我比较近的地方使用它的长边，它可以给我足够的支撑。然后我把瑜伽抱枕放在这两个上面然后小心的躺上去。在身体的下半部你可以放松双腿。

2. For low back release

2、腰背部放松

If low back tension is an issue, give a bolster a try and see if that helps. This is where it's a good idea to choose a high quality, heavy bolster that will provide ample support. Place the bolster underneath the iliac crest (tops of your hips) at whatever height feels best to you. From there, take bridge pose, but instead of pressing into the feet to lift the hips, let your hips completely rest on the bolster.

如果你的下背部经常感到酸痛，在这里放一个瑜伽抱枕看看是不是好点。这就是为什么选择一个高质量，重量较大的瑜伽抱枕的好处这样可以提供足够的支持。将抱枕放在你的臀顶部找一个最适合你的高度。在这里，使用桥式，但是要把臀部完全松弛在抱枕上来代替用腿部支撑起臀部。
 

3. For improved flexibility

3、改进灵活性

If you have tight inner thighs or are working on splits, place a bolster out in front while you're in wide legged forward fold, and drape the upper body over top. As flexibility improves, you can flip a rectangular bolster to lower the height and get deeper into the stretch. 
如果你感到韧带紧张或者撕裂，当你进行劈腿的时候把一个抱枕放在前面，把身体放在抱枕前面。为了提高灵活性，你可以翻转矩形的抱枕到较低的高度来获得更深入的拉伸。