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Y g E n o G ·瑜伽英语· l a h i s 不管你是瑜伽爱好着，还是瑜伽老师。知道一些简单的瑜伽英文，对于我们在瑜伽方面的提升是很有帮助的。收藏起来，慢慢学习，相信总有一天可以用起来。 。 。  关于呼吸 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  常用动作 Lie on your back 仰卧 Lie on your stomach 俯卧 Lie on your side 侧卧 Stand on one leg 单腿站立 Stand on your head 头倒立 Left leg up 抬起左腿 Left leg down 放下左腿 Right leg up 抬起右腿 Hands up 举起双手 Hands down 放下双手 Right hand up 举起右手 Stand on one leg 单腿站立 Stand on your left leg 左腿单腿站立 Stretch your arms 伸直手臂 Bend forward/bend back 前弯/后弯 Keep your knees straight 伸直膝盖 Look upward 向上看 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  关于放松 keep relax and normal 保持自然和放松 keep back straight (spine) 保持背部挺直 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  扭转打开 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 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  关于坐姿 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。  专业用语 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   好啦～今天就分享到这啦 欢迎在留言区留言分享 关注公众号，查看更多瑜伽资讯 ○ 一道瑜伽，遇见美好 ○ 瘦身 | 脊柱 | 呼吸 | 清洁 | 孕期 | 经期 | 手指 视频 | 漫画 | 辅具 | 公益 | 办公 | 减压 | 手印  从瑜伽中获得疗愈 寻找和自己真正的连接  |
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来自： Raja8myvibyddg > 《文件夹1》
