第六课 瑜伽课-战士II Virabhadrasana

（垣丞老师）

课文

Stand in Tatasana

山式开始

Inhale, bring the feet 3 shoulders-width apart

吸气，双脚打开三倍肩宽

Turn the right foot 90 degrees to the right, the left foot slightly to the right

右脚向右90度，左脚略向右

Inhale, hands up, legs stretched, hips forward

吸气，双臂抬起，双腿伸直，髋部摆正

Exhale, bend the right knee, the thigh is parallel to the floor, and the shin perpendicular to the floor, the knee should not extend beyond the ankle

呼气，屈右膝，大腿与地面平行，小腿与地面呈90度，膝盖不要超过脚踝

Inhale, stretch out hands sideways, shoulders relax, turn the head to right, gaze at the palm

吸气，手臂向两侧伸展，肩部放松，转头向右，眼睛看手掌

Hold for few seconds

保持几秒钟

Inhale, slowly straighten the right knee and bring body back

吸气，慢慢伸直右膝，身体回正

Exhale, hands down, turn the feet forward

呼气，双手落回，脚归正

Repeat on the other side

换反侧练习

基础词汇

Apart 分开

Slightly 略微

Shin 小腿胫骨

Ankle 脚踝

Stretch 伸展

Straighten 伸直

Sideways 两边

Forward 向前

Parallel 平行

Perpendicular  垂直

Gaze 注视

Repeat 重复