瑜伽课堂常用语

瑜伽课堂常用语——2017.9.10 雷小燕

inhale (breath in)吸气

exhale (breath out)呼气

deep breath in深吸气

deep breath out深呼气

hold breath in保持吸气

hold breath out保持呼气

don't force your breath不要强迫呼吸

keep relax and normal保持自然和放松

keep back straight (spine)保持背部挺直

open your shoulder打开你的肩膀

open our pelvic打开我们的盆骨（臀部）

tighten your hips,tighten knee, calf, muscle.臀部，膝盖，小腿肌肉收紧

lift your chest, roll your shoulder back挺胸，向后转动你的肩

bend forward/bend back前弯/后弯

focus your mind in balance注意力集中在平衡上

open your feet 3 to 3.5 feet打开双足3到3.5英尺

twist your body right向右扭转身体

twist your body left向左扭转身体

lie flat on your back on the ground仰卧平躺在垫子上

neck relax, shoulder spine, all back muscle. hip muscle/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。

relax your breath/and mind放松你的呼吸和意识

observe your body on ground. "how peace full and relax"find same peace in your mind.专注你的身体。并在意识中寻找同样的宁静与放松。

Simple cross your legs简易坐（双腿交叉坐）

Keep your chest up and your back erect挺胸，背部正直

Put your palms on your knees双手放在膝盖上

Close your eyes闭上眼睛

Bring your palms together front of your chest双手合十，放于你的胸前

Down your head低下你的头

Generally raise your head up ,open your eyes and release your arms缓慢的抬起你的头，睁开眼睛，放松你的两臂。

Deep inhale, raise your arms up, with exhale, drop your body forward. (3-5 inhale)深吸气，抬起你的双臂，呼气，让你身体向前倾（3-5个吸气）

With inhale, come up随着吸气，抬起身体。

Right palm on left knee and left palm back, with exhale, turn back with inhale, looking front, same practice with another side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。

Open your legs, move your legs, toes, fingers分开你的双腿，活动你的两腿，脚趾，手指。Bend your legs ones by one, come into stand position依次弯曲你的腿，慢慢站立起来。

Sit in any comfortable posture with back,neck and head in one line.选择任何舒适的坐姿，背部，

颈部，头成一条直线

Hands on knees in Jnan mudra, shoulders relax.两手放在两膝上，结成智慧手印，两肩放松Divide the weight of whole body on both hips evenly.身体的重量均匀地分布在臀部

Now pay attention on body, observe subtle sensations around the body.现在关注你的身体，观察身体精微的感觉

Observe breath. Let in be natural now.专注于呼吸，让它变得自然。

Take few deep breaths.做几次深呼吸。

Remain in this peace for a while, then begin with subtle yogic joints movements.保持这种平和的状态，然后开始精微的关节活动。

stretch your arms伸直手臂

bend forward前倾

keep your knees straight伸直膝盖

look upward向上看

lie flat on the back仰卧

lie flat on the stomach俯卧

pay attention to your breath关注呼吸

pay attention to your bteathing helps you to stretch fully into a yoga pose.关注呼吸能够帮助你充分的伸展．

warm up 热身

neck rolls 颈旋转

relax 放松

repeat 反复

leg stretches 腿部伸展

shoulder rotation 肩旋转

look back as far as possible 尽可能地向后看

drop your chin to your chest 把下巴靠近胸口

with your weight balanced evenly on the feet让重量平均分配到脚上

Firm your thigh muscles and lift the knee caps收紧大腿肌肉并上提膝盖

Lift the inner ankles to strengthen the inner arches上提脚踝内侧加强内侧足弓

Turn the upper thighs slightly inward大腿上部轻微向内旋

Lengthen your tailbone toward the floor 尾骨向地板的方向拉长

lift the pubis toward the navel耻骨向肚脐的方向提升

Press your shoulder blades into your back, then widen them across and release them down your back.肩胛骨压向背部，然后扩展并放松肩胛骨到背部。