瑜伽小课堂,瑜伽课堂上的英文指令大全！必备噢！

【#英语资源# 导语】在流瑜伽的课堂上，我们可以看到老师的解说语言非常精简，最重要的是把握好节奏，带领学生“流”起来。课堂语言的精与简，应该是我们努力的一个方向。以下“瑜伽课堂上的英文指令”由®文档大全网整理发布，欢迎阅读参考！更多相关讯息请关注®文档大全网！

Exhale , get ready to flow.

呼，准备流动；

Bend your knees,inhale,reach up to utkatasana;

屈膝，吸，双臂上举，幻椅式

Exhale ,forward;

呼，前屈

inhale, lift your spine, hands connected;

吸，伸展脊柱，手连接（地面或小腿）

exhale ,step or jump backward, chaturanga;

呼，走或跳，至俯卧撑

inhale, press hands, open your chest;

吸，双手下压，打开胸腔（进入上犬式）

exhale,downward -dog, ground your left heel down, step the right foot forward;

呼，下犬，左脚脚跟压地，右腿向前

inhale ,virabhadrasana I;

吸，战士一式

exhale, come down, chaturanga dandasana;

呼，向下，俯卧撑

inhale,corbra or upward dog;

吸，眼镜蛇或上犬式

exhale ,downward -dog, right heel ground, left foot forward;

呼，下犬，右脚压地，左脚向前；

inhale ,rise, virabhadrasana I;

吸，起，战士一式；

exhale,chaturanga ,knees bend or straight legs;

呼，俯卧撑，屈膝或伸直双腿

inhale, press your hands ,strech your back to feet;

吸，双手下压，将背部拉向脚方向

exhale,downward facing dog;

呼，下犬式；

now, breathe here, feet hip width, hands shoulder width, press your hands, draw the energy up to your arms, your belly;

现在，在这里保持呼吸，腿与臀同宽，手与肩同宽，双手按压，

将能量向上传送到手臂，腹部；

gather this ennergy and as your exhale send it down into your heels;

聚集这股能量，在下一次呼气时将它们向下传送到脚跟;

lift ,step or jump forward;

稍提起身体，向前走或跳，

inhale, heart opens;

吸，打开胸腔

exhale, forward.

呼，向前；

Now, bend your knees. inhale, utkasana.

现在，屈膝，吸气，幻椅式；

exhale, back to center. Samastithi.

呼，回到中心。站立祈祷式。

拜日式A

Inhale, reach your hands over head;

吸，双手上举过头；

exhale, bend your knees or straight legs, forward;

呼，屈膝或直腿，前屈；

inhale,lift your spine and hands on the shins or earth;

吸，提起脊柱，手置于小腿或地面上

exhale, step back to plank position;

呼，向后走，进入板式

chaturanga, knees bend ,lower down;

屈膝，俯卧撑，放低身体

inhale,corbra, lift your spine, without using your hands;

吸，眼镜蛇，伸张脊柱向上，不用手的力量

exhale,downward dog, bend your knees, draw up to your belly, ground evenlly with your hands, and feel the spine getting longer.

呼，下犬式，屈膝，伸展直到腹部，双手均匀施力压地，感觉脊柱越拉越长；

exhale, now inhale, step forward between your hands.

呼，然后吸，向前走至双手间

inhale, heart opens;

吸，打开胸腔；

exhale,forward bend.

呼，前屈

inhale,come up, hands to the sky.

吸，起身，手向上

exhale, back to center.

呼，回到中心。

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*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 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。

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。

本文来源：https://www.wddqw.com/u6u5.html