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
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 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。
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。
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