Surya Namaskara A (Sun Salutation A)

向太阳致敬式A

Samasthiti- Stand with both feet together.Legs active. Spine long. Engage the bandhas. Breathe deep.

山式－两脚并拢站立。双腿收紧。脊柱伸展。向内收束。深呼吸。

1. Inhale raising both arms. The lungs should be full just as the hands touch. Gaze at the thumbs.

吸气，双手上举。当双手并拢时肺部充满空气。眼睛凝视大拇指。

2. Exhale fold forward, taking the chest toward the knees as you look toward the toes.

呼气，身体向前折叠，当眼睛看向脚趾时胸腔向膝盖处伸展。

3. Inhale lift the head half way up, lengthen the spine.

吸气，头部向前抬一半，伸展脊柱。

4. Exhale bend your knees, step or jump back to plank. Exhale to Chaturanga. You may take the knees down first or come directly toward the floor.

呼气，弯曲膝盖，走或者跳到平板式。呼气到四点支撑式。你可以先让膝盖落下，或者直接让整个身体向下。

5. Inhale straighten the arms to upward facing dog. Opening your heart to the sky.

吸气，手臂伸直向上到上犬式。胸腔向天空打开。

6. Exhale back to downward dog. 5 deep ujiyi breaths.

呼气，到下犬式。5个深长的喉呼吸。

7. Inhale, jump or walk the feet forward, lengthen the spine, look at the front.

吸气，双脚向前跳或者走，脊柱伸展，向前看。

8. Exhale, fold forward, chest toward the knees, gaze toward the toes.

呼气，向下折叠，胸腔向膝盖伸展，眼看脚趾。

9. Inhale, raise both arms over the head until the palms touch. Gaze at the thumbs.

吸气，双手向头上伸展直到手掌并拢。眼看大拇指。

10. Exhale hands to the center.

呼气，双手回到胸前。