The fundamental asana Virabhadrasana II harnesses the archetypal spirit of the warrior. In fact, many martial arts also contain some variation of the warrior pose. Remember that the greatest warriors combine power with compassion that flows from the heart.   

    站士II应具有站士的精神。实际上，像武术等功夫也都有一些类似站士的姿势。最伟大的站士除了充满力量也外内心也充满了仁慈。

    Consciously expanding the chest stimulates the organs of the thorax, including the heart and lungs. This action illuminates the heart chakra -- the energetic source of our emotions. In this Scientific Key, we illustrate some simple steps for opening the chest in Virabhadrasana II.

   有意识舒展胸部会刺激胸腔的内部器官，包括心肺。从而点亮心轮。我们情绪的能量来源。基于这个科学的关键，我们以下将分步说明如何在站士II中打开心扉。

   Step One: 
Begin by drawing the shoulders back and down by gently contracting the lower third of the trapezius.

   第一步：通过轻微收缩the lower third of the trapezius使得肩向下向后拉

   Step Two: 
Draw the scapula toward the midline by gently contracting the rhomboids. This action opens the front of the c

   第二步：肩胛骨向脊椎方向内收通过轻微的收缩the rhomboids。这将打开前胸。

   Step Three: 
Continue to stabilize the scapula by contracting the rhomboids and then contract the pectoralis minor to lift and open the ribcage. 
Attempting to roll the shoulders forward while stabilizing the scapula awakens the pectoralis minor, lifting the ribcage.

   第三步：继续保持肩胛向脊椎方向内收通过收缩the rhomboids后锁住，通过拉升胸肺部pectoralis minor，打开肋骨向外扩张。

   Step Four:Balance the upward pull of the pectoralis minor on the ribcage by gently contracting the rectus abdominus. Contracting the rectus abdominus in this region forms udhyana bandha and connects the third and fourth chakras. Linking these two chakras connects the warrior's courage with compassion.

   第四步：通过收缩腹直肌（产生向下的力）从而平衡胸肺部pectoralis minor对肋骨产生的向上的索引力。在这个区域收缩腹直肌形成uddiya bandha,和喉轮和心轮相联系，这两个的轮的联系就使得站士的通气与仁慈相联。

   Step Five:Now add moola bandha by gently contracting the muscles of the pelvic floor. This action grounds the pose and creates a column of energy from the first to the fourth chakras. 
第五步：通过轻轻收缩骨盆底部的肌肉进行mula bandha，将给予我们的体式一个基础，并且会从顶轮到心轮产生一股强有力的能量。

   Practice tips: If you are new to integrating anatomy into your practice, remember that it is not necessary to memorize this technique on your first pass. Begin by enjoying the beautiful images of the body in yoga. This alone will awaken your brain's awareness of the anatomy during your practice.Return at a later date for a closer look and then gently go thru the motions illustrated above as you practice this pose. Then leave it. Your unconscious mind will create new circuitry while you rest. Enjoy this process and when you return to the mat you will be surprised at how easily you access this technique

   如果你不太熟悉解剖学，那么刚开始练习时不需要记住这些技巧。而只是享受瑜伽中我的身体呈现中的优美。仅只是这样将在我们的大脑中唤醒练习时对人体解剖的意识。稍后的某一上时刻，再按上述的方法进行，进行更一步的观察，然后忘记这些技巧。无意识中发现新的线路一直到休息。享受这一过程，当你回到垫子上进行练习的时候你会惊奇的发现你很容易的掌握到这些技巧。

转自http://www.bandhayoga.com/keys_heart.html  

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