一些常用瑜伽课堂用语 翻译.docVIP

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,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 relaxfind 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Well begin with 3 OMS together我们一起唱颂3遍OMThen 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。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 ankle and put it on the inside of your left thigh or inside of your left crus. Keep the tiptoe down, dont withstand the inside of your knee. Lift your hip up, keep your pelvic balanced at the same height and right towards the front. Slowly open your right knee to the side. Keep stable, inhale, put your palm together in front of your chest.Focus on your breath or one point in front of you or focus on your feeling. Keep your left foot steadily to the grand, especially keep inside of the foot to the grand firmly, breath in, stretch your arms up, breath out, open your arms and put down slowly.三角式Triangle pose.两脚分开一腿的距离，手臂向两侧打开，双肩放松下沉，尾骨内收，找到山式站立的感觉，右腿以脚掌为轴向右侧转动90度，左脚内扣15度，左脚跟对准右脚心，髋骨摆正，面向正前方，吸气，背部向右侧伸展到极限，呼气背部不动，放下右手臂，轻轻扶住右腿的外侧，左手臂指向天花板，左脚用力内外侧均等用力踩压地面，臀部收紧尾骨内收，左大腿肌肉收紧，我们依然在用最小的力气保持这个体式，深长而缓慢的呼吸 ，吸气，髋骨推起背部向上，收回右脚，反方向。若累了，手放在髋骨两侧。Open your feet to about one legs length. Open your arms to each side of your body, keep your shoulders sinking, keep your coccyx adducted, keep a Mountain pose. Make your right leg turn to right on your right foots s axis, turn the left foot Inside buckle to a 15 degree, make your left heel towards middle of your right foot, keep your hip towards the front, as well as your face. Breath in, stretch your back to the right side the maximum. Breath out, ,keep your back unmoved, put your right arm down on your right leg gently. Stretch your left arm to the ceiling, keep your left foot firmly to the grand, make both side of your left foot on the grand equally. Tighten your hip, adduct your coccyx. Tighten the muscle of your left thigh. Let us keep this pose with the least power, keep your breathe deep and slow. Breath in, use your hip to push your back up slowly, tack back your right foot. Now let us do it the opposite side. If you feel tired, put your hands on your hips.体式有了很好的根基才能更好的舒展身体，稳定舒适才能保证呼吸畅通，而站立体式的根基来自双脚，所以双脚要稳定。当你通过双脚建立起稳定且平坦的基础时，你的体式也自然会呈现出强壮有力的开阔与高雅。It is very important to keep pose based on a firm foundation, it helps to better stretch your body, keep steady and comfortable is good to your smooth breath. The foundation of all standing poses are from your feet, so it is very necessary to keep your feet steady.Your pose is automatically strong, open and graceful when you establish a steady and flat foundation by feet.当你意识到呼吸才是体式的灵魂时，便会产生一种耐心，这种耐心帮助我们真正地深入到体式这中，进入体式的核心。When you realize that breathing is the soul of pose, you will be patient. And this patience helps us to truthfully get into the posture, and get into the core of the posture.习练体式最重要的不是你体式的样子，而是你是否可以安住于体式的外在形态的基础上，同时安住于呼吸，并深入到呼吸之中。The most important thing is not what your pose looks like, it is if you can focus on your breathe and deeply feel your breathe based on the pose.站式式 双脚分开，略比一腿宽，吸气，手臂打开向两侧，山式站立的感觉，吸气伸展背部向上，呼气，用右大腿的力量将右膝推向前，右膝不要超过脚踝，保持小腿与地面垂直，此时，背部还是在双脚之间，重心均等放在双脚上。如果颈椎没有问题，眼睛看向右手，如果不舒适，就向前看。关注左腿，。吸气背部向右侧伸展，右手肘放在膝盖上方，左手向右侧伸展。右手肘用力推动大腿，保持右肩的舒展。整个上身向上提升。Open your feet, to about one leg length, breath in ,open your arms to each side of your body, keep the Mountain pose, inhale ,stretch your back up, exhale, push your right knee with your right thigh slowly, remember do not let your right knee goes exceeding your ankle. Keep your crus vertical to the grand. At the same time, keep your back in the middle of your feet, and focus your body equally on both of your feet. Keep your eyes looking at your right hand if your cervical feels ok, if not, just looking front .Inhale ,stretch your back to the right side, put your right elbow on your right thigh, stretch your left hand to the right side. Make your right elbow lean against your right thigh firmly, keep y