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1、瑜伽课堂常用英语 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 dont 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, ti
2、ghten 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
3、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
4、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 Well 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
5、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 w
6、ith 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
7、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 de
8、ep breaths.做几次深呼吸。 Let begin our practice with three times OM chartings. 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。 瑜伽体式 瑜伽体式 Adho Mukha Svanasana 下犬式 Sv
9、anasana(AH-doh MOO-kah shvah-NAHS-anna) Adho Mukha Svanasana adho = downward mukha = face svana = dog Downward Downward-Facing Dog Step by Step 1、 Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms
10、, index fingers parallel or slightly turned out, and turn your toes under. 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、 Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the bac
11、k of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins. 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、 Then with an ex
12、halation, push your top thighs back and stretch your heel s onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow t he front of the pelvis. 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
13、腿上部轻轻地向内卷。缩短前侧的骨 盆。 4、 Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, the n widen them and draw them toward the tailbone.
14、 Keep the head between the upper arms; dont let it hang. 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、 Adho Mukha Svanasana is one of the poses in the traditional Sun Salutat ion sequence. Its also an excellent yoga asana all on its own. Stay in this pose
15、 anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Childs Pose. 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 Step by Step Stand in Tad asana . With an exhalation, step or lightly jump your feet 3.5to 4 feet apart.
16、 Rest your hands on your hips. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle. 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 6 0 度右脚向右 90 度。右脚的脚
