瑜伽英语

第一课 拜日式Surya Namaskar

Stand in Tatasana

站山式开始

feet together, hands by the side, legs straight, keep the stomach in, chest forward, spine and neck straight.

双脚并拢，双手置于体侧，双腿伸直，收腹挺胸，脊柱和颈部挺直。

1.     Exhale, palms together 吸气，双手合十

2.     Inhale, hands up, push hips forward and arch back 呼气，双手向上，推髋后仰

3.     Exhale, hands down, bring the head to the knees 呼气，双手向下，头碰膝

4.     Inhale, head up, right leg step back 吸气，抬头，右腿向后一步

5.     Exhale, left leg back 呼气，左腿向后一步

6.     Hold the breath, bend the knees and elbows, head and chest on the ground 屏息，屈膝屈肘，胸额点地

7.     Inhale, push the body forward and arch back 吸气，推身体向前，挺胸后仰

8.     Exhale, Push the body back and hips up 呼气，推身体向后，臀部抬起

9.     Inhale, head up, left leg step forward 吸气，抬头，左腿向前一步

10.  Exhale, right leg step forward, bring the head to the knees 呼气，右腿向前一步，头碰膝

11.  Inhale, stretch the body up and arch back 吸气，起身，推髋后仰

12.  Exhale, hands down 呼气，双手落回

基础词汇

Inhale 吸气

Exhale 呼气

Surya 太阳

Namaskar 致敬

Head 头

Neck 脖子

Shoulders 肩部

Spine 脊柱

Arms 手臂

Hands 手

Legs 腿

Knees 膝盖

Feet/foot 脚