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瑜伽课堂常用英语inhale(breathin)吸气exhale(breathout)呼气deepbreathin深吸气deepbreathout深呼气holdbreathin保持吸气holdbreathout保持呼气don'tforceyourbreath不要强迫呼吸keeprelaxandnormal保持自然和放松keepbackstraight(spine)保持背部挺直openyourshoulder打开你的肩膀openourpelvic打开我们的盆骨�臀部�tightenyourhips,tightenknee,calf,muscle臀部�膝盖�小腿肌肉收紧liftyourchest,rollyourshoulderback挺胸�向后转动你的肩bendforward/bendback前弯/后弯focusyourmindinbalance注意力集中在平衡上openyourfeet3to3.5feet打开双足3到3.5英尺twistyourbodyright向右扭转身体twistyourbodyleft向左扭转身体lieflatonyourbackontheground仰卧平躺在垫子上neckrelax,shoulderspine,allbackmuscle.hipmuscle/joint,thigh,knee,calf,ankle,kneel,toes,elbow,palm,fingers,relax颈部放松�肩膀�脊柱�所有背部肌肉�臀部肌肉/关节�大腿�膝盖�小腿�脚踝�脚趾�肘部�手掌�手指�全部放松。relaxyourbreath/andmind放松你的呼吸和意识Observeyourbodyonground.Howpeacefullandrelaxfindsamepeaceinyourmind.专注你的身体。并在意识中寻找同样的宁静与放松。Simplecrossyourlegs简易坐�双腿交叉坐�Keepyourchestupandyourbackerect挺胸�背部正直Putyourpalmsonyourknees双手放在膝盖上Closeyoureyes闭上眼睛Bringyourpalmstogetherfrontofyourchest双手合十�放于你的胸前We‘llbeginwith3OMStogether我们一起唱颂3遍OMThenshartirmantra开篇唱诵Downyourhead低下你的头Generallyraiseyourheadup,openyoureyesandreleaseyourarms缓慢的抬起你的头�睁开眼睛�放松你的两臂。Deepinhale,raiseyourarmsup,withexhale,dropyourbodyforward.(3-5inhale)深吸气�抬起你的双臂�呼气�让你身体向前倾�3-5个吸气�Withinhale,comeup随着吸气�抬起身体。Rightpalmonleftkneeandleftpalmback,withexhale,turnbackwithinhale,lookingfront,samepracticewithanotherside右手放在左膝上�左手放在身后�吸气时�身体向后转�注视前方�另一侧�做同样的练习。Openyourlegs,moveyourlegs,toes,fingers分开你的双腿�活动你的两腿�脚趾�手指。Bendyourlegsonesbyone,comeintostandposition依次弯曲你的腿�慢慢站立起来。Sitinanycomfortableposturewithback,neckandheadinoneline.选择任何舒适的坐姿�背部�颈部�头成一条直线HandsonkneesinJnanmudra,shouldersrelax.两手放在两膝上�结成智慧手印�两肩放松Dividetheweightofwholebodyonbothhipsevenly.身体的重量均匀地分布在臀部Nowpayattentiononbody,observesubtlesensationsaroundthebody.现在关注你的身体�观察身体精微的感觉Observebreath.Letinbenaturalnow.专注于呼吸�让它变得自然。Takefewdeepbreaths.做几次深呼吸。LetbeginourpracticewiththreetimesOMchartings.让我们唱诵3次OM开始我们的练习。ObservethevibrationsofOMalloverthebody.感受OM在身体所产生的震动。Remaininthispeaceforawhile,thenbeginwithsubtleyogicjointsmovements.保持这种平和的状态�然后开始精微的关节活动。瑜伽体式�瑜伽体式�AdhoMukhaSvanasana下犬式Svanasana(AH-dohMOO-kahshvah-NAHS-anna)AdhoMukhaSvanasanaadho=downwardmukha=facesvana=dogDownwardDownward-FacingDogStepbyStep1、Comeontotheflooronyourhandsandknees.Setyourkneesdirectlybelowyourhipsandyourhandsslightlyforwardofyourshoulders.Spreadyourpalms,indexfingersparallelorslightlyturnedout,andturnyourtoesunder.用手和膝来到垫子上。膝要在髋的正下方�手在肩下微微向前的位置。食指互相平行�或者轻微转向外�并转脚趾向下。2、Exhaleandliftyourkneesawayfromthefloor.Atfirstkeepthekneesslightlybentandtheheelsliftedawayfromthefloor.Lengthenyourtailboneawayfromthebackofyourpelvisandpressitlightlytowardthepubis.Againstthisresistance,liftthesittingbonestowardtheceiling,andfromyourinneranklesdrawtheinnerlegsupintothegroins.呼气并提起膝部离开地板。开始保持膝部轻微弯曲并提起脚跟离开地板。从骨盆的后部拉长尾骨�并轻轻地把它压向耻骨。相对这个阻力�提起坐骨朝向天花板�从脚踝内侧拉大腿内侧向上进入腹股沟。3、Thenwithanexhalation,pushyourtopthighsbackandstretchyourheelsontoordowntowardthefloor.Straightenyourkneesbutbesurenottolockthem.Firmtheouterthighsandrolltheupperthighsinwardslightly.Narrowthefrontofthepelvis.然后随着呼气�推你的大腿上部的后侧并伸展你的脚跟向地板的方向�或者落到地板上。伸展膝盖但确保不要锁死。稳固大腿外侧�并把大腿上部轻轻地向内卷。缩短前侧的骨盆。4、Firmtheouterarmsandpressthebasesoftheindexfingersactivelyintothefloor.Fromthesetwopointsliftalongyourinnerarmsfromthewriststothetopsoftheshoulders.Firmyourshoulderbladesagainstyourback,thenwidenthemanddrawthemtowardthetailbone.Keeptheheadbetweentheupperarms;don'tletithang.牢固手臂外侧并把食指的根基积极地压向地板。沿着手臂�从双手的这两点提起�从手腕到肩膀的顶点。稳固肩胛骨进入背部�然后扩宽肩胛骨并拉它们向尾骨的方向。保持头在两上臂之间�不要悬起。5、AdhoMukhaSvanasanaisoneoftheposesinthetraditionalSunSalutationsequence.It'salsoanexcellentyogaasanaallonitsown.Stayinthisposeanywherefrom1to3minutes.ThenbendyourkneestothefloorwithanexhalationandrestinChild'sPose.下犬式是传统拜日式中的一个体式。它本身就是一个卓越的体式。在这个体式保持1到3分钟。然后随着呼气屈膝到地板�婴儿式休息。Parsvottanasana加强侧伸展式StepbyStepStandinTadasana.Withanexhalation,steporlightlyjumpyourfeet3.5to4feetapart.Restyourhandsonyourhips.Turnyourleftfootin45to60degreestotherightandyourrightfootouttotheright90degrees.Aligntherightheelwiththeleftheel.Firmyourthighsandturnyourrightthighoutward,sothatthecenteroftherightkneecapisinlinewiththecenteroftherightankle.山式站姿。呼气�走或者跳开3.5到4步的距离。把手放在髋部。转左脚向右45到60度�右脚向右90度。右脚的脚跟和左脚的脚跟对齐。稳固你的大腿并把右大腿向外转�让右膝盖的中心和右脚踝的中心在一直线。Exhaleandrotateyourtorsototheright,squaringthefrontofyourpelvisasmuchaspossiblewiththefrontedgeofyourmat.Asthelefthippointturnsforward,presstheheadoftheleftfemurbacktogroundthebackheel.Pressyourouterthighsinward,asifsqueezingablockbetweenyourthighs.Firmyourscapulasagainstyourbacktorso,lengthenyourcoccyxtowardthefloor,andarchyouruppertorsobackslightly.呼气并把躯干转向右侧�让你的骨盆的前面尽可能地与垫子前侧边缘一致。在左髋向前转的同时�左大腿股骨往回拉并大腿往后脚跟的方向固定。大腿外侧往里侧压�就像大腿之间夹一块瑜伽砖。把肩胛稳固于躯干后侧�向地板方向拉长尾骨�并把躯干上部往后轻轻地拱起。Withanotherexhalation,leanthetorsoforwardfromthegroinsovertherightleg.Stopwhenthetorsoisparalleltothefloor.Pressyourfingertipstotheflooroneithersideoftherightfoot.Ifitisn'tpossibleforyoutotouchthefloor,supportyourhandsonapairofblocksortheseatofafoldingchair.Pressthethighsbackandlengthenthetorsoforward,liftingthroughthetopof