第九课 瑜伽课-鹤式/起重机式 Bakasana

课文

Seat in Vajrasana

雷电式坐姿

Inhale, stand on the knees

吸气，跪起

Exhale, bend forward and palms on the ground

呼气，身体前倾，手掌撑地

Inhale, bend the elbows and heels up, rest the shins on the back of upper arms near the armpits

吸气，曲双肘，脚跟起，将小腿胫骨置于大臂后侧，尽量靠近腋窝

Exhale, slowly move the body forward, toes off the ground, and weight on the hands

呼气，身体慢慢前移，脚趾离地，重心来到双手

If possible, straighten the arms and balance the entire body on the hands

如果可以，双臂伸直，用双手保持平衡

Hold for few seconds, keep the head up

保持几秒钟，保持头部抬起

Exhale, lower the feet on the ground，shake out the wrists and relax

呼气，双脚落地，抖动手腕休息

基础词汇

Vajrasana 雷电式

Shake 抖动

Armpit 腋窝

Wrist 手腕