瑜伽课堂常用英语

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。LetbeginourpracticewiththreetimesOMchantings.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：AdhoMukhaSvanasana下犬式AdhoMukhaSvanasana(AH-dohMOO-kahshvah-NAHS-anna)adho=downwardmukha=facesvana=dogDownward-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,liftingthroughthetopofthesternum.随着另一个呼气，把躯干