第十课 瑜伽课-脊柱扭转式 Ardha Matsyendrasana

课文

Seat in Vajrasana

雷电式开始

Drop the hips on the floor, and left hip next to right heel

将臀部移到地面，左髋置于右脚跟旁

Place the left foot flat on the floor, next to the right knee

将左脚置于右膝外侧，掌心着地

Bring the left arm to the floor, behind the back

将左手置与身后的地面

Inhale, rise the right arm up

吸气，右臂高举

Exhale, bring the right arm over the left knee, to hold the left ankle

呼气，将右臂绕过左膝，去抓左脚踝

Inhale, straighten the spine

吸气，延展脊柱

Exhale, turn the body to the left, look over the left shoulder

呼气，身体向左侧扭转，眼睛看向左肩的方向

Hold for a few seconds, breathing deeply,

保持几秒钟，深吸缓呼

Inhale, turn the body back, and back to the Vajrasana

吸气，身体回正，回到雷电式

Repeat on the other side

换反侧练习

基础词汇

Floor 地板

Ground 地面

Flat   平的

Next  贴着