瑜伽日常用语.doc

1、Your second toes should be pointing forward and beparallel.翻译：你的第二个脚趾应该指向前并互相平行。注释：在站姿中，无论山式、站立体前屈、双角式和下犬式，让你的第二个脚趾互相平行，即不要外八，也不要内扣。2、Firm your thigh muscles and lift the knee caps.翻译：收紧大腿肌肉并上提膝盖。注释：在站姿体式中，膝盖会随着重力往下坠，所以要始终上提膝盖。而膝盖本身不会上提，需要运用大腿肌肉的力量上提。无论在山式或者三角伸展体式中，始终要保持这种感觉。3、Turn the upper thighs slightly inward.翻译：大腿上部轻微向内旋。注释：因为平时我们大腿处于松散的外旋状态，所以我们要让大腿轻微向内旋转来调整。但要记住这种内旋的动作只发生在大腿上部。4、Press your shoulder blades into your back, then widen themacross and release them down your back.翻译：肩胛骨压向背部，然后扩展并向下放松肩胛骨到背部。注释：因为我们平时会有含胸圆肩的倾向，所以要扩胸把肩胛骨压向背部。但肩胛骨压向背部又不能做过，要始终保持肩胛骨之间正常的距离。最后让肩胛骨随着重力放松下沉。5、Lift the top of your sternum straight toward the ceiling.翻译：把胸骨的上端向天花板的方向提。注释：这是在脊椎和地面垂直体式中（无论站姿还是坐姿）必须要做的事情，要随时纠正含胸的不良体态。6、Lengthen your tailbone toward the floor and lift the pubistoward the navel.翻译：尾骨向地板的方向拉长，耻骨向肚脐的方向提升。注释：这是伸展并保护腰椎的最佳方法，在任何体式中都要保持这个动作。7、Without hardening your lower belly.翻译：不要使下腹部僵硬。注释：收腹的动作只发生在腹部的上部，而不是下部。下腹部分放松。8、Keep the neck passive.翻译：保持颈部放松。注释：在许多体式中，脖子很容易变得僵硬，所以不要让脖子僵硬，也不让脖子梗塞。9、Creat a space between skin and muscle.翻译：在皮肤与肌肉之间创造一个空间。注释：瑜伽初学者的皮肤是塌在身体上的，黏在肌肉上。随着不断的练习，皮和肉就分开了，皮和肉之间有了空间。现代医学上有些疾病就是属于组织粘连，所以创造空间很重要。10、Open your chest.翻译：打开你的胸腔。注释：打开胸腔并非一个方向的打开，而是全方位的拓展，要打开胸腔的前侧、后侧和两侧。11、Lift and spread your toes and the balls of your feet, thenlay them softly down on the floor.翻译：抬起并伸展脚趾和脚球，并把它们轻轻地压向地板。注释：在所有的体式中，要充分伸展你身体的每一部分，你的每一寸肌肤，包括脚趾和脚趾的皮肤。12、Lift and lengthen the soles of your feet from the middle ofthe arch of your foot forward.翻译：抬起并从足弓的中间开始伸展脚趾向前。注释：任何伸展都要从中心开始，从核心开始。13、Never scrunch up or grip the floor with your toes in any ofthe standing poses.翻译：在任何站姿体式里都不要将脚趾蜷缩或者紧抠地板。注释：蜷缩是一种僵硬，僵硬源于不洁净，源于累积的毒素。要学会伸展，学会创造空间。14、Lengthening and broadening them does not mean tensingthem.翻译：延长展宽并不意味着使双脚紧张。注释：任何体式、任何部分都不要紧张。15、Bring equal weight to all four corners of each of yourfeet.翻译：让每个脚的四个点均匀受力。注释：这四个点包括大脚趾球（第一跖骨的头）、小脚趾球（第五跖骨的头）、脚跟的内侧和外侧两点。16、In Mr.Iyengars language, your feet should be stamping.翻译：用艾扬格的语言，你的脚应该是枚“图章”。注释：脚印的足弓要清晰可见。17、If the bottoms of the feet go even a little wrong the spinalmuscles and the muscles of the pubic region also go wrong.翻译：吉塔艾扬格说如果脚底有一点点错误，整个脊柱的肌肉和耻骨区域的肌肉也会错。注释：GeetaIyengar吉塔艾扬格说18、Our weight should fall around the anterior part of our heelsand not in the frontal feet hardly at all.翻译：我们身体的重量应该放在脚跟前部根本不是放在前脚掌上。注释：我们身体重心的重心要前后左右均匀地分配在脚掌上。19、Imagine a line of energy all the way up along your innerthighs to your groins, and from there through the core of yourtorso, neck, and head,and out through the crown of your head.翻译：想像一条能量线从你的大腿内侧到腹股沟，再从腹股沟穿过你躯干的中心、颈、头，并穿出你的头顶。注释：西方讲能量，印度讲风，中国讲气，都是一个意思。20、In general,try to bring your weight a little more into yourheels in all of your standing poses to draw yourself a little moreinto the back of your body.翻译：一般而言，因为我们的身体常常有点前倾，所以在你所有的站姿中试着将重量往脚跟的方向稍移一点，把身体往后稍拉一点。注释：所有的对身体的调整，都是针对我们身体的不良倾向而调整。21、As you lift your ankles, lift the arches of your feet aswell.翻译：当你提起脚踝时，也就提起了足弓。注释：有一种倾向是让我们的重心落向脚的外侧并让它们混向外侧。通过强劲的向内收内侧脚踝的动作来抵抗这种倾向，并提起外侧脚踝来实现。不要让重心在脚的外部或内部，引导你的身体更可能地集中在脚的底部。尽可能提起外侧脚踝，内侧脚踝也一样向上提起。22、Move your deltoids deep into your shoulder blades.翻译：移动三头肌深深收入肩胛骨。注释：是指将肱三头肌回归它应该在的位置上。23、Widen your collarbones.翻译：扩展锁骨注释：在人体，锁骨为S状弯曲的细长骨，位于皮下，为颈与胸两部的分界，是上肢与躯干间唯一的骨性联系，维持肩关节在正常位置。除了锁骨，还有喙状骨和肩胛骨，共同组成肩胛带。24、Lift the inner ankles to strengthen the inner arches.翻译：上提脚踝内侧以加强内侧足弓。注释：维持足弓的形态，依靠骨骼本身的形状、韧带及肌肉的坚强有力。构成足弓的骨骼与维持它们的韧带和肌肉之间关系密切，互有影响。纵弓尤为重要，纵弓塌陷，横弓随之消失，但横弓塌陷，纵弓仍可完整无恙。25、Without pushing your lower front ribs forward.翻译：不要把前侧肋骨的下端往前推。注释：肋骨前突会造成塌腰的现象，所以要维持肋骨在正确的位置。26、Balance the crown of your head directly over the center ofyour pelvis.翻译：平衡头顶在骨盆中心之上注释：头部既不要前后偏移，也不要左右倾斜，保持正直。27、the underside of your chin parallel to the floor.翻译：下巴的下端与地板平行注释：大多部人习惯仰头，所以要适合地收下颔。28、Throat soft, and the tongue wide and flat on the floor ofyour mouth. Soften your eyes.翻译：喉咙放松，舌头展宽并摊平在你口腔的底板，目光柔和。注释：这三个地方能反应你做体式的状态。如果这三个地方喉咙和舌头是紧张的，目光不是柔和的，就说明你在做一个超过你个人能力的体式。29、breathing easily.翻译：轻松地呼吸。注释：能够轻松地呼吸在做任何体式时都很重要。30、In any asana it sometimes helps to move deliberately out ofalignment or balance to feel more clearly what it feels like to bein alignment or balance.翻译：在任何体式中，它有时帮助慎重地将身体脱离正位或平衡，去更清晰地感觉身体处于正位或平衡中是什么感受。注释：通过在两脚间轻轻地前后移动你的重心来实验，以便清楚地感觉重心均匀地分配在两脚的那个点。41、Turn your arms outward (or laterally) so your palms face awayfrom your torso and thumbs point backward.With an inhale, sweepyour arms out to the sides and up toward the ceiling.翻译：双臂向外（或者侧边）打开，手掌转离躯干，大拇指向后。吸气，手臂从两侧抬起向上举向天花板。注释：这是个手臂外旋的山式，可以做为山式的一种练习方法出现。另外注意手臂向举的动作从两侧进行。43、Stretch your arms further up from your shoulders,feel thestretch along both side of your trunks .Strech your arms andfingers.翻译：从肩膀处进一步向上伸展手臂，感觉躯干两侧的伸展。伸展手臂和手指。注释：特别注意小手指的伸展，它能使肘部更多地伸展。44、If youre tighter in the shoulders, stop when your arms areapproximately parallel to each other.翻译：如果肩膀僵紧，在手臂大致互相平行时停止。注释：肩膀僵硬的人如果再上向举，动作会出现变形。45、But if possible without hunching your shoulders forward,press your palms firmly together by touching the bases of yourpalms first, then the palms themselves, and finally thefingers.翻译：如若可能不要让肩膀向前隆起，先掌根相触，然后是手掌，最后是手指，两手用力压稳合掌。注释：注意合掌的顺序。46、Extend your elbows fully and reach up through your pinkies soyour thumbs turn slightly down toward the crown of your head.翻译：通过小手指充分延伸手肘并向上伸展，这样大拇指轻轻地向下转向头顶。注释：注意大姆指轻微的调整。47、Making sure not to compress the back of your neck, tip yourhead back slightly and gaze at your thumbs.翻译：确信没有压紧后脖颈，头轻轻向后倾斜凝视大拇指。注释：始终保持脖子后侧的伸展。头向后仰望的动作从颈椎第一节和颅骨的结合处开始。48、Dont let your lower front ribs protrude forward.翻译：不要让你前侧肋骨的下端向前突出。注释：始终保持山式的要求。49、Bring your front ribs down (toward your pelvis) and in(toward your spine),and lengthen your tail bone toward thefloor.翻译：把前肋向下（朝向骨盆）和向里（朝向脊柱），拉长尾骨朝向地板。注释：注意这几种力量的均衡。50、Then lift your rib cage evenly away from your pelvis tostretch the circumference of your belly.翻译：提起肋骨均等地离开骨盆，去伸展腹部的周围。注释：任何伸展即要有长度，也要有宽度，还要有厚度。瑜伽英语开场白（1-36）瑜伽英语开场白美句集锦：1.Every sunrise is new.太阳每一天都是新的！2.Less is more.少即是多。3.Practice, practice, and all is coming.Sri K. PattabhiJois练习，练习，一切随之而来。4.Because it is there.因为山在那里。5.Theres always time, Time is priorities.Mark ElliotZuckerberg时间总是有的，时间在于优先。6.Relax！If you ask God for help, it means you believe Godscapability. If God doesnt help you, it means God believes yourcapability.放轻松！如果你向神求助，说明你相信神的能力。如果神没有帮助你，说明神相信你的能力。7.All things are difficult before they are easy.凡事皆先难后易。8.A journey of a thousand miles begins with the first step.千里之行始于足下。9.How many roads must a man walk down before they call him aman.踏平多少坷坎，才成就一名男子汉。10.Either free or dead.要么自由，要么死。11.And this be our motto: In God is our trust.“我们信赖上帝。”此语永矢不忘。12.Never, never, never, never give up (Winston Churchill)永远不要、不要、不要、不要放弃。（英国首相 丘吉尔）13.Our slogan is: there is no best, only better.我们的口号是：没有最好、只有更好。14.Life is but a dream.生活不过是一场梦。15.All things come to those who wait.苍天不负有心人。All good things come to those who wait.好东西总是留给愿意等的人。16.You have to believe in yourself. Thats the secret ofsuccess.(Charles Chaplin)你必须相信自己，这是成功的秘诀。 (卓别林)17.Its not where you are today that counts, its where you areheaded.你现在的位置并不重要，重要的是你前进的方向。18.To watch the sunrise must wait till dawn.要看日出必须守到拂晓。19.Before finding the right people, the only need to do is tomake yourself good enough. 在找到合适的人之前，唯一需要做的，就是让自己足够的优秀。20.At the curtain call,please give a elegant bow whether thereis audience or not.You should thank yourself who just worked sohard on the stage.谢幕时，不管有没有观众，请优雅的轻轻鞠躬，只为感谢刚刚在舞台上如此努力的自己。21.Never give up, Never lose the opportunity to succeed.不放弃就有成功的机会。22.Its not our abilities that show what we truly are, it is ourchoices.决定我们成为什么样的人，不是我们的能力，而是我们的选择。23.Success comes to him who is engaged in the practice. How canone get success without practice , for by merely reading books onYoga, one can never get success.成功來自投入練習的人。沒有練習怎麼能成功，僅僅通過閱讀瑜伽书籍，不可能获得成功。24.One today is worth two tomorrows.一个今天胜似两个明天。25.Have you some what to do tomorrow, do ittoday.明天如有事，今天就去做。26.I guess it comes down to a simple choice: get busy living orget busy dying.生命可以归结为一种简单的选择：要么忙于生存，要么赶着去死。27.Home. Ill go home. And Ill think of some way to get himback. After all, tomorrow isanother day.家，我要回家。我要想办法让他回来。不管怎样，明天又是全新的一天。28.They who cannot do as they would, must do as theycan.不能如愿而行，也须尽力而为。29.You look like a million dollars!你看起来真帅（美）！30.Begin and end each day with a Thank you for this wonderful,glorious day!在每一天开始和结束的时候，说一句“感谢这么一个愉快的一天”。31.When you start from contact with something to really love，youwill find it can change all of your imperfections。当你开始从接触某种东西到热爱时，你会发现它可以改变你所有不完美。32.Sometimes what you want isnt always what you get, but in theend what you get is so much better than what you wanted.很多时候，你得不到你想要的，但最终，你拥有的一定比当初渴望的要好得多。33.You only have one life. So dont spend it focusing on whatothers want to see, focus on what you want to be. 你只会活一次。所以不要浪费生命，太过在意别人怎么看你，而应专注于你想要做个什么样的人。34.The most important thing is to enjoy your life - to be happy- its all that matters.无论发生什么，最重要的事情，是开心地享受生活。35.People always say that its too late. However, in fact, nowis the best appropriate time. For a man who really wants to seekfor something, every period of life is younger and timely.有人总说已经晚了。实际上，现在就是最好的时光。对于一个真正有所追求的人来说，生命的每个时期都是年轻和及时的。36.As soon as you trust yourself, you will know how tolive.你越相信自己，你越知道如何生活。瑜伽英语900句（于伽编著）Inhale1、Inhale quickly, then bring you head andchest back down andcontinue the bodyundulations.快速吸气，然后带你头部和胸部，继续回到身体对光。2、Inhale and raise trunk upward as a single unit.吸气躯干作为一个单位向上抬起。3、Inhale and lift upper back using back muscles while movingforearms outward until parallel.吸气并用背部的肌肉抬起上背部，同时移动前臂向外直到平行。4、To come out of the relaxation, inhale bringing your body andmind slowly back.结束放松，吸气使你的身体和意识慢慢苏醒。5、To come out of the relaxation, inhale bringing your body andmind slowly back.结束放松，吸气使你的身体和意识慢慢苏醒。6、Count to four as you slowly inhale.你慢慢吸气时数到四。7、Be conscious of your stomach rising very gently as youinhale.并且意识到在你每次吸气时，你的小腹会微微地鼓起。8、Anyway, always INHALE when lowering theweight to your chest,and exhale to press itback up.无论如何，经常吸入时的重量降低到您的胸部，呼气按下它备份。9、Draw energy up through you, with the inhale, and hold it inplace on theexhale.用吸气来提升你体能的能量，呼气时将能量保持在原位。10、Extend each inhale and exhale, inhale deep into your belly,and allow yourself to relax.延长每一次吸气和呼气，允许自己放松下来。11、Now, as you both inhale and exhale through your nose, directthe breath again slowly across the back of your throat.现在，当你吸气和呼气的时候都用鼻子，引导你的气息再一次的慢慢的通过你喉咙的后部。12、Inhale and slowly extend the right leg, then the left,pushing through the heels.吸气，慢慢的伸展右腿，然后左腿，让腿通过脚跟向外推。13、Inhale deep and hold the breath.深吸气然后屏息。英语900句（于伽编著）Exhale1、Inhale! Exhale!吸气！呼气！2、Hold your breath for a moment and exhale屏住呼吸片刻，然后呼气。3、We bring our awareness to each inhale andexhale.我们把意识带入每一次吸气和呼气。4、You will then want to close your eyes, breathe in through yournoses and exhalethrough your mouth.然后，您将要关闭你的眼睛，呼吸，在通过您的鼻子呼出通过你的口。5、As you exhale, feel the tension leaving yourbody as you becomemore and morerelaxed.当你呼气的时候，感觉紧张感在离开你的身体，你变得越来越放松。6、After that you can exhale completely and return to yourregular breathing habits.之后你可以完全的呼吸，恢复你正常的呼吸习惯了。7、You greatly calm your mind and actionsalong with releasingstress and tension witheach long slow exhale.每一个缓慢的呼气都有助于你释放压力与紧张，这样你才能缓和你的思想和行动。8、Exhale and initiate movement withhamstring and lift left legupward.呼气，从腘绳肌开始动作，并且向上抬起左腿。9、Exhale through both nostrils, contracting themiddle and lowerabdomen portions.通过双鼻孔呼气，收缩中、下腹部。10、Exhale and lift your feet away from thefloor.通过双鼻孔呼气，收缩中、下腹部。11、Exhale and lift your feet away from thefloor.呼气，从地板提起你的脚。12、Extend each inhale and exhale, inhale deepinto your belly,and allow yourself to relax.延长每一次吸气和呼气，允许自己放松下来。呼气，从地板提起你的脚。13、Inhale through your nose, then exhale slowlythrough awide-open mouth.通过鼻子吸气，然后用张大的嘴慢慢呼气。14、Inhale while crossing body and exhale when moving legdownward.交叉身体时吸气，腿下放时呼气。15、Exhale and lean to right keeping hips and buttocks flat onfloor.呼气向右倾斜，保持髋部和臀平贴于地面。16、Draw energy up through you, with the inhale, and hold it inplace on the exhale.用吸气来提升你体能的能量，呼气时将能量保持在原位。17、Now, as you both inhale and exhale through your nose, directthe breath again slowly across the back of your throat.现在，当你吸气和呼气的时候都用鼻子，引导你的气息再一次的慢慢的通过你喉咙的后部。18、Inhale slowly, exhale slowly.慢慢吸气，慢慢呼气。19、Then contract your abdominal muscles onthe exhale.接下来呼气时要收缩腹肌。瑜伽英语900句: sacrum1、Place a yoga block under your sacrum at whatever height iscomfortable for you.将一块瑜伽砖放在骶骨下方，高度以你的感觉舒适度为准。2、Other students prefer the legs together, to release the sacrumor make the sensations more evenly along the spine;另一些学员更喜欢双腿并拢来释放骶骨或让感觉沿着脊柱均匀分布；3、Even though you are drawing your thighs into the backs of yourlegs strongly, tuck your sacrum underneath.即使强烈地拉你的大腿进入你腿后侧，也要向下塞骶骨。4、Remember that sitting in and of itself unlocks the sacrumand the ilium.记住，坐式本身就会打开骶骨和髂骨之间的“锁”。5、When it comes to twists, the only way to prevent furtherinjury and discomfort is to meticulously move the pelvis andsacrumtogether.做扭转体式时，避免不适和进一步伤害的唯一方法，就是将你的骶骨和骨盆看做一个整体，小心的同向移动。6、In standing poses be careful of any asymmetrical position thatcould cause the pelvis and sacrum to move in differentdirections.站立式中，要小心所有可能引起骨盆和骶骨的异向运动的不对称的体式。7、Both Baddha Konasana and Upavistha Konasana unlock thesacroiliac joint and potentially strain the transverse ligaments ofthe sacrum, particularly if you bend forward.束角式和坐角式，同样会打开骶髂关节之“锁”，前屈时也向骶骨周围的横向韧带增加了潜在压力。8、Its important to feel comfortable so use blankets or cushionsunder your head, back or sacrum.由于舒适放松是第一位的，所以在你的头部，背部和骶骨处要垫放毯子或者垫子。9、As you begin to bend forward, the spine moves while the pelvisand sacrum tend to remain behind, especially on the side with theknee drawn back.当你上体前屈时，脊椎向前移动，但骨盆和骶骨却要保持在原处，特别是屈膝的一侧。10、Since the muscles in the abdomen and lower back play animportant role in preventing collapse, move the navel toward thespine and lift the sacrum away from the lumbar spine.此过程中，腹部和下背部肌肉的作用非常重要，所以你需要将肚脐内收，同时把骶骨向上提。11、Then lengthen your tailbone and sacrumas your thighbonesdescend toward your hamstrings.然后，拉伸你的尾骨和骶骨，大腿骨沉向腿筋。12、If you are in Trikonasana to the left the action you want isto take the left side of your sacrum forward (the lower side) asyou take your inner right groin back.假如你是在三角式的左侧，你要做的动作是把骶骨的左侧向前（下部），就像你把内侧的腹股沟拉回。13、Firm the sacrum and shoulder blades against the back andlengthen the front torso through the top of the sternum.稳固骶骨和肩胛骨向后并通过胸骨的顶端来拉长躯干前侧。瑜伽英语900句:comfortably1、Take a comfortably wide stance and flexyour knees a little双腿适度分开站立，双膝稍稍弯曲。2、Are you sitting comfortably? then Ill begin.坐好了吗？那我要开始了。3、So I feel breathe more comfortably.所以我感觉呼吸舒服多了。4、But I knew my heart was calming down and I breathed morecomfortably.但是我知道我的心渐渐地安定了，呼吸也畅快了许多。5、Sit or lie down comfortably with yourback straight and closeyour eyes.找一个舒适的地方躺下或坐下，背部平直，闭上你的眼睛。6、Bring your heels as close to your pelvis as you comfortablycan. 把你的脚跟尽可能舒适地拉近骨盆。瑜伽英语900句:backhand1、Can combine with full Swan, which adds a backbend as well;可以与完全的天鹅式混合，这也需增加后弯；2、A good backbend practice will leave your body and mind feelinggrounded, clear, and content.一个好的后弯练习，可以给身体和意识带来稳固、清晰和满足的感受。3、The picture to the right is her backbend after one year.右边的图是她练习后弯一年后的效果。4、Again backbend into alignment as you inhale, and twist deeperas you exhale.重复吸气展开，呼气扭转的动作。5、This asana creates a slight backbend in your upper torso.这个体式会引起上侧躯干轻微的背屈。6、Hug the thigh to your belly, then lean back against yourshoulder blades into an upper-back backbend.紧抱大腿贴近腹部，然后向后倾斜后弯，肩胛骨进入上背部。瑜伽英语900句:Meditation1、Meditation and concentration is notforcefully practice, thisis a just a flow ofour of pure consciousness.冥想和专注不是强迫性的练习，只是一种很自然的纯净的意识流。2、A study of yoga leads naturally tomeditation.学习瑜伽自然会发展到进行冥想。3、Meditation tends to lower or normalize blood pressure冥想有助于降低血压或使血压恢复正常。4、Having chosen a meditation it is important that you stick tothat meditation for, at the very least, afortnight.选择了一种冥想方法后，至少要坚持练习两周时间，这一点非常重要。5、This is a part of meditation and yoga.这是冥想和传统瑜珈的一部分。6、Meditation is not only relaxing the body, but also trainingthe brain.冥想不仅放松了身体，同时也锻炼了大脑。7、Through meditation we can touch and feel who we are.通过冥想我们可以感觉和触碰我们是谁。8、This can be accomplished through meditation in brightsunlight, or while walking in the fresh air.这可以通过在灿烂的阳光中冥思苦想和在新鲜的空气中散步来实现。9、In the beginning I was doing round breathing, meditation alot.开始时，我做了许多轻快呼吸和冥想。10、But they have to be doing the meditation and breathingprogram.他们不需要相信其他的什么，但是得做冥想和呼吸程序。11、I find peace and self-control through meditation.我可以通过沉思的方法来获得平静的心境和自制。12、Meditation produces a deep state of relaxation and a tranquilmind.冥想产生一种深沉放松和一个宁静的心灵。13、By practicing this meditation one can achieve success inlife.练习实践这种冥想，一个人能在一生中获得成功。瑜伽英语900句-buttock2016年8月28日 23:56阅读 36新浪博客1、Shift over onto your right buttock, bendyour knees, and swingyour legs to theleft.移动你的右臀部，伸展膝关节，摆动你的脚向左。2、The remedy is to make the buttock andthigh work correctly thenthe knee canfunction properly and the discomfortdisappear.纠正的办法时让臀部和大腿正确工作，然后膝盖就能正常发挥作用，不舒适感便消失。3、At the front of the pelvis is the psoasand at the back, theglutei or buttockmuscles.位于骨盆前侧的是腰肌，在后侧的是臀肌。4、But in reality the knee is causing painbecause it is forcedinto an unnaturalposition by the thigh and buttockworkinglazily.但是实际上，是因为大腿和臀部的动作没有做到位，使得膝盖被迫放在一个不自然的位置而引起疼痛。5、Then exhale and twist your torso to theright, keeping the leftbuttock on or veryclose to the floor.呼气扭转你的躯干向右，保持左臀在地板上或者很离面很近。6、The back-leg buttock muscles extendand externally rotate thehip.后腿臀部肌肉伸展并扭转臀部表层。7、Bharadvajasana is a seated twist that isasymm