不管你是瑜伽愛好著，還是瑜伽老師。知道一些簡(jiǎn)單的瑜伽英文，對(duì)于我們?cè)阼べし矫娴奶嵘呛苡袔椭?。收藏起?lái)，慢慢學(xué)習(xí)，相信總有一天可以用起來(lái)。

。

。

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(qiáng)迫呼吸

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)

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(shí)

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(shí)中尋找同樣的寧?kù)o與放松

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(dòng)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

Simple cross your legs

簡(jiǎn)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(gè)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(shí)，身體向后轉(zhuǎn)，注視前方，另一側(cè)，做同樣的練習(xí)

Open your legs, move your legs, toes, fingers

分開你的雙腿，活動(dòng)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(lái)。

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(xí)。

Observe the vibrations of OM all over the body.

感受OM在身體所產(chǎn)生的震動(dòng)。

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(dòng)。

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(qiáng)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(zhǎng)

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(kuò)展并放松肩胛骨到背部