第七课 瑜伽课-头倒立 Headstanding /Sirsasana

课文

Sit in Vajrasana

雷电式坐姿

Inhale, stand on the knees

吸气，跪起

Exhale, place hands on the opposite elbow, bring the elbows to the ground under the shoulders, bring the hands together, so that arms form a tripod on the ground, interlocking the fingers, place the crown on the ground, the back of the head against the hands

呼气，双手交叉胸前，将双肘置于地面，肘部不动，双手十指交扣与小臂构成三角形，头顶点地，后脑抵住双手

Inhale, raise the hips by straighten the knees and heels up, walk the feet towards the head, keep the hips up

吸气，双膝伸直，脚后跟抬起，臀部起，双脚向头部方向移动，保持髋部向上

Exhale, bend the knees towards the chest, bring the heels up to the buttocks [btks]

呼气，屈膝贴胸部，脚后跟起贴臀部

Inhale, straighten the back and knees one by one

吸气，脊柱挺直，慢慢一只一只伸直双腿

Hold for few seconds

保持几秒钟

Exhale, bend the knees, bring them near the chest

呼气，屈膝贴胸部

Bend the hips, bring the feet to the ground, and back into baby pose and relax

弯曲髋部，双脚落地，回到婴儿式放松

基础词汇

Tripod 三脚架

Interlocking 交扣

Crown  头顶

Against  抵住

Raise  抬起

Towards  向，朝

Buttocks [btks]  臀部

Chest   胸部

Baby pose  婴儿式

Relax  放松