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Y g E n o G ·瑜伽英語· l a h i s 不管你是瑜伽愛好著，還是瑜伽老師。知道一些簡單的瑜伽英文，對于我們在瑜伽方面的提升是很有幫助的。收藏起來，慢慢學習，相信總有一天可以用起來。 。 。  關(guān)于呼吸 inhale (breath in) 吸氣 exhale (breath out) 呼氣 deep breath in 深吸氣 deep breath out 深呼氣 hold breath in 保持吸氣 hold breath out 保持呼氣 don't force your breath 不要強迫呼吸  常用動作 Lie on your back 仰臥 Lie on your stomach 俯臥 Lie on your side 側(cè)臥 Stand on one leg 單腿站立 Stand on your head 頭倒立 Left leg up 抬起左腿 Left leg down 放下左腿 Right leg up 抬起右腿 Hands up 舉起雙手 Hands down 放下雙手 Right hand up 舉起右手 Stand on one leg 單腿站立 Stand on your left leg 左腿單腿站立 Stretch your arms 伸直手臂 Bend forward/bend back 前彎/后彎 Keep your knees straight 伸直膝蓋 Look upward 向上看 Warm up 熱身 Neck rolls 頸旋轉(zhuǎn) Relax 放松 Repeat 反復(fù) Leg stretches 腿部伸展 Shoulder rotation 肩旋轉(zhuǎn)  關(guān)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 仰臥平躺在墊子上 neck relax, shoulder spine, all back muscle. hip muscle/joint, thigh, knee, calf, ankle, kneel, toes, elbow, palm, fingers, relax 頸部放松，肩膀，脊柱，所有背部肌肉，臀部肌肉/關(guān)節(jié)，大腿，膝蓋，小腿，腳踝，腳趾，肘部，手掌，手指，全部放松 relax your breath/and mind 放松你的呼吸和意識 observe your body on ground. 'how peace full and relax'find same peace in your mind. 專注你的身體，并在意識中尋找同樣的寧靜與放松  扭轉(zhuǎn)打開 open your shoulder 打開你的肩膀 open our pelvic 打開我們的盆骨（臀部） tighten your hips,tighten knee, calf, muscle 臀部，膝蓋，小腿肌肉收緊 lift your chest, roll your shoulder back 挺胸，向后轉(zhuǎn)動你的肩 focus your mind in balance 注意力集中在平衡上 open your feet 3 to 3.5 feet 打開雙足3到3.5英尺 twist your body right 向右扭轉(zhuǎn)身體 twist your body left 向左扭轉(zhuǎn)身體  關(guān)于坐姿 Simple cross your legs 簡易坐（雙腿交叉坐） Keep your chest up and your back erect 挺胸，背部正直 Put your palms on your knees 雙手放在膝蓋上 Close your eyes 閉上眼睛 Bring your palms together front of your chest 雙手合十，放于你的胸前 We’ll begin with 3 OMS together 我們一起唱頌3遍OM Then shartir mantra 開篇唱誦 Down your head 低下你的頭 Generally raise your head up ,open your eyes and release your arms 緩慢的抬起你的頭，睜開眼睛，放松你的兩臂。 Deep inhale, raise your arms up, with exhale, drop your body forward. (3-5 inhale) 深吸氣，抬起你的雙臂，呼氣，讓你身體向前傾（3-5個吸氣） With inhale, come up 隨著吸氣，抬起身體。 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，吸氣時，身體向后轉(zhuǎn)，注視前方，另一側(cè)，做同樣的練習 Open your legs, move your legs, toes, fingers 分開你的雙腿，活動你的兩腿，腳趾，手指 Bend your legs ones by one, come into stand position 依次彎曲你的腿，慢慢站立起來。 Sit in any comfortable posture with back,neck and head in one line. 選擇舒適的坐姿，背部，頸部，頭成一條直線 Hands on knees in Jnan mudra, shoulders relax. 兩手放在兩膝上，結(jié)成智慧手印，兩肩放松 Divide the weight of whole body on both hips evenly. 身體的重量均勻地分布在臀部 Now pay attention on body, observe subtle sensations around the body. 現(xiàn)在關(guān)注你的身體，觀察身體精微的感覺 Observe breath. Let in be natural now. 專注于呼吸，讓它變得自然。 Take few deep breaths. 做幾次深呼吸。 Let begin our practice with three times OM chantings. 讓我們唱誦3次OM開始我們的練習。 Observe the vibrations of OM all over the body. 感受OM在身體所產(chǎn)生的震動。 Remain in this peace for a while, then begin with subtle yogic joints movements. 保持這種平和的狀態(tài)，然后開始精微的關(guān)節(jié)活動。  專業(yè)用語 look back as far as possible 盡可能地向后看 drop your chin to your chest 把下巴靠近胸口 with your weight balanced evenly on the feet 讓重量平均分配到腳上 Firm your thigh muscles and lift the knee caps 收緊大腿肌肉并上提膝蓋 Lift the inner ankles to strengthen the inner arches 上提腳踝內(nèi)側(cè)加強內(nèi)側(cè)足弓 Turn the upper thighs slightly inward 大腿上部輕微向內(nèi)旋 Lengthen your tailbone toward the floor 尾骨向地板的方向拉長 lift the pubis toward the navel 恥骨向肚臍的方向提升 Press your shoulder blades into your back, then widen them across and release them down your back. 肩胛骨壓向背部，然后擴展并放松肩胛骨到背部   好啦～今天就分享到這啦 歡迎在留言區(qū)留言分享 關(guān)注公眾號，查看更多瑜伽資訊 ○ 一道瑜伽，遇見美好 ○ 瘦身 | 脊柱 | 呼吸 | 清潔 | 孕期 | 經(jīng)期 | 手指 視頻 | 漫畫 | 輔具 | 公益 | 辦公 | 減壓 | 手印  從瑜伽中獲得療愈 尋找和自己真正的連接  |
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來自： Raja8myvibyddg > 《文件夾1》
