瑜伽课堂常用英语知识讲解.docx

1、瑜伽课堂常用英语知识讲解瑜伽课堂常用英语瑜伽课堂常用英语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,

2、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, sho

3、ulder 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

4、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 h

5、ead 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,

6、 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

7、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

8、 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。瑜伽体式：Adho Mukha Svanasana下犬式Adho Mukha Svanasana(AH-doh MOO-kah shvah-NAHS-a

9、nna)adho = downwardmukha = facesvana = dogDownward-Facing DogStep by Step1、Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes unde

10、r.用手和膝来到垫子上。膝要在髋的正下方，手在肩下微微向前的位置。食指互相平行，或者轻微转向外，并转脚趾向下。2、Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resist

11、ance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.呼气并提起膝部离开地板。开始保持膝部轻微弯曲并提起脚跟离开地板。从骨盆的后部拉长尾骨，并轻轻地把它压向耻骨。相对这个阻力，提起坐骨朝向天花板，从脚踝内侧拉大腿内侧向上进入腹股沟。3、Then with an exhalation, push your top thighs back and stretch your heels onto or down toward

12、the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.然后随着呼气，推你的大腿上部的后侧并伸展你的脚跟向地板的方向，或者落到地板上。伸展膝盖但确保不要锁死。稳固大腿外侧，并把大腿上部轻轻地向内卷。缩短前侧的骨盆。4、Firm the outer arms and press the bases of the index fingers

13、 actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; dont let it hang.牢固手臂外侧并把食指的根基积极地压向地板。沿着手臂，从双

14、手的这两点提起，从手腕到肩膀的顶点。稳固肩胛骨进入背部，然后扩宽肩胛骨并拉它们向尾骨的方向。保持头在两上臂之间，不要悬起。5、Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. Its also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation an

15、d rest in Childs Pose.下犬式是传统拜日式中的一个体式。它本身就是一个卓越的体式。在这个体式保持1到3分钟。然后随着呼气屈膝到地板，婴儿式休息。Parsvottanasana加强侧伸展式 Step by StepStand in Tadasana . With an exhalation, step or lightly jump your feet 3.5to 4 feet apart. Rest your hands on your hips. Turn your left foot in 45 to 60 degrees to the right and your r

16、ight foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.山式站姿。呼气，走或者跳开3.5到4步的距离。把手放在髋部。转左脚向右45到60度，右脚向右90度。右脚的脚跟和左脚的脚跟对齐。稳固你的大腿并把右大腿向外转，让右

17、膝盖的中心和右脚踝的中心在一直线。Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the back heel. Press your outer thighs inward, as if squeezing a blo

18、ck between your thighs. Firm your scapulas against your back torso, lengthen your coccyx toward the floor, and arch your upper torso back slightly.呼气并把躯干转向右侧，让你的骨盆的前面尽可能地与垫子前侧边缘一致。在左髋向前转的同时，左大腿股骨往回拉并大腿往后脚跟的方向固定。大腿外侧往里侧压，就像大腿之间夹一块瑜伽砖。把肩胛稳固于躯干后侧，向地板方向拉长尾骨，并把躯干上部往后轻轻地拱起。With another exhalation, lean th

19、e torso forward from the groins over the right leg. Stop when the torso is parallel to the floor. Press your fingertips to the floor on either side of the right foot. If it isnt possible for you to touch the floor, support your hands on a pair of blocks or the seat of a folding chair. Press the thig

20、hs back and lengthen the torso forward, lifting through the top of the sternum.随着另一个呼气，把躯干向前屈到右腿的上方。当躯干和地板平行时停止。把指尖压向地板，或者放在右腿的两侧。如果不能接触到地板，用瑜伽砖或者一折叠的椅子的座位支撑手。把大腿压向后，并拉长躯干前侧，通过胸骨的上端来上提。In this pose the front-leg hip tends to lift up toward the shoulder and swing out to the side, which shortens the f

21、ront-leg side. Be sure to soften the front-leg hip toward the earth and away from the same-side shoulder while you continue squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of the front leg deep into the p

22、elvis.在这个体式，前腿的髋部倾向于抬起向肩膀和方向并向这一侧摆动，从而缩短了前侧腿这边。确保缩短前侧腿髋部向地面的距离并远离同侧肩膀，同时继续把大腿外侧向内压。把前脚的大脚趾趾球和脚跟内侧牢牢地压向地板，然后提起前腿内侧腹股沟深深进入骨盆。Hold your torso and head parallel to the floor for a few breaths. Then, if you have the flexibility, bring the front torso closer to the top of the thigh, but dont round forward

23、 from the waist to do this. Eventually the long front torso will rest down on the thigh. Hold your maximum position for 15 to 30 seconds, then come up with an inhalation by pressing actively through the back heel and dragging the coccyx first down and then into the pelvis. Then go to the left side.保

24、持你的躯干和头和地板平行几个呼吸。然后，如果你柔韧性好，把躯干前侧更近地带向大腿顶端，但不要从腰部弓着背做一动作。最终，躯干放在大腿上休息。在你最大限度的体式保持15到30秒，然后随着呼气，通过把后脚跟积极地压向地板和先把尾骨拉向下进入骨盆再起来。然后进行左侧。瑜伽体式名称参考梵文、英文、中文(A)梵文英文中文Adho Mukha MatsyasanaDownward Facing Fish反鱼式Adho Mukha SvanasanaDownward Facing Dog下犬式Adho Mukha Svanasana, SalambaDownward Facing Dog, Supporte

25、d支撑下犬式Adho Mukha UtkatasanaUpsidedown Chair/Awkward倒立幻椅式Adho Mukha VirasanaDownward Facing Hero儿童式Adho Mukha Vrkshasana in PadmasanaDownward Facing Lotus Tree手倒立莲花式Adho Mukha Vrksasana/VrkshasanaDownward Facing Tree / Arm Balance/ Handstand手倒立式 AdvasanaProne俯卧放松式AgnistambhasanaFire Log单盘前曲伸展式Akarna

26、DhanurasanaArchers / Shooting Bow弓箭式AnantasanaLord Vishnus Couch毗湿奴式 AnjaneyasanaLunge冲刺式AnuvittasanaStanding Back Bend站立后弯式ApanasanaKnees to Chest膝到胸式Ardha Baddha Pada MayurasanaHalf Bound Lotus in Peacock单莲花结合孔雀式Ardha Baddha Padma PaschimottanasanaSeated Bound Half Lotus Forward Bend单莲花结合前曲式Ardha

27、Baddha PadmasanaSeated Half Bound Lotus Posture半莲花加强背部前曲伸展坐式Ardha Baddha PadmottanasanaStanding Bound Half Lotus Forward Bend半莲坐前屈式Ardha BhekasanaHalf Frog半蛙式Ardha Bhekasana in UstrasanaHalf Frog in Camel半蛙骆驼式Ardha BhujangasanaLow Cobra / Half Cobra半眼镜蛇式Ardha Chandrasana 1 & 2Half Moon新月式Ardha Chand

28、rasana, Parivrtta SalambaRevolved Half Moon, Supported支撑扭转半月式Ardha DhanurasanaHalf Bow半弓式Ardha KumasanaHalf Tortoise半龟式Ardha MandalasanaHalf Circle半圆式Ardha MatsyendrasanaHalf Lord of the Fishes/Seated Spinal Twist半鱼王式Ardha NamaskarHalf Prayer半祈祷式Ardha NavasanaHalf Boat半船式Ardha PadmasanaHalf Lotus半莲花

29、式Ardha PavanamuktasanaHalf Wind Releasing单腿膝到胸式（半祛风式）Ardha Pincha MayurasanaHalf Peacock/DolphinorPincha Mayrasana Prep海豚式Ardha SavasanaHalf Corpse半仰卧放松式Ardha SirsasanaHalf Headstand半头倒立式Ardha SalabhasanaHalf Locust半蝗虫式Ardha Urdhva PadmasanaHalf-Aloft Lotus半莲花提升式Ardha UttanasanaHalf Forward Bend半站立前

30、曲式Ashwa SanchalasanaEquestrian奔马式AstavakrasanaArm Balancing八字扭转式Baddha Dandayamana Surya YantrasanaBound Standing Sun Dial站立结合罗盘式Baddha DhanurasanaRevolved Bow扭转弓式Baddha Hasta Eka PadasanaBound One Hand to Leg单腿锁手式Baddha Hasta SirsasanaBound One Hand Headstanding束手头倒立式Baddha KonasanaCobblers/Bound A

31、ngle/Bound Lotus束角式Baddha PadmasanaBound Lotus闭莲式Baddha Parivrtta ParighasnaBound Gate Latch闭合门闩式Baddha Parivrtta VatsayasanaBound Revolved Equestrial奔马结合扭转式Baddha Parivrtta Parsva KonasanaBound Revolved Extended Side Angle侧角扭转结合伸展式Baddha Parivrtta Ardha ChandrasanaBound Revolved Half Moon结合扭转半月式Baddha TrivikramasanaBound Three Step/Stride站立单腿上伸展结合式Baddha VatyasanaBound Horse/Equestrian结合奔马式BakasanaCrane/Crow禅鹤式（起重机式）BalasanaChild