一些常用瑜伽课堂用语 翻译

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 peac e 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

We’ll begin with 3 OMS together

我们一起唱颂3遍OM

Then shartir mantra

开篇唱诵

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 wi th 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。

Let begin our practice with three times OM chantings.

让我们唱诵3次OM开始我们的练习。

Observe the vibrations of OM all over the body.

感受OM在身体所产生的震动。

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。

树式

Tree Pose

山式开始，重心缓缓移动到左脚上，右手抓右脚踝把右脚放在左大腿的内侧或小腿的内侧，脚尖向下或者脚踝的内侧，但不要抵住膝盖的内侧，髋骨上提，保持骨盆左右两边高度相同且正对正前方，将右膝慢慢打开向侧面。稳后，吸气双手在胸前合掌。意识关注在呼吸或一个点，或某一种感受上。左脚掌踩实地面，特别是内侧向下压，吸气手臂向上伸展，呼气打开还原。

反方向练习

To be ready with Mountain pose(山式), this is usually the starting position for all the standing poses.

Slowly move your focus on your left foot, use your right hand to hold your right