第八课 瑜伽课-肩倒立  Shoulderstanding/Sarvangasana

课文

Start in Savasana

摊尸式开始

Inhale, feet together, bring the legs up to a right angle

吸气，双脚并拢，双腿抬起与地面呈直角

Exhale, lift the hips off the ground, legs over the head, toes touch the ground

呼气，臀部抬起，双腿过头，脚尖点地

bend the elbows, supporting the back with palms

屈双肘，手掌抵住后背

Inhale, straight the body upwards, bring the hands close to the shoulder till you are resting on the shoulders, chest touches the chin

吸气，向上伸直身体，双手向下移动直到重心落到肩部，胸部找下颌

Hold for few seconds, legs straight and feet together

保持几秒钟，腿伸直，脚并拢

Exhale, bend the hips, bring the feet over the head, release palms, and slowly lower the hips and legs down to the ground, and relax

呼气，弯曲髋部，双脚过头，松开双手，髋部腿部慢慢落回地面放松

基础词汇

Savasana 摊尸式

Right angle 直角

Lift  提起

Upwards 向上

Chin  下颌

Till  直到

Release  松开