inhale　吸气

exhale　呼气

stretch　your arms　伸直手臂

bend forward　前倾

keep your knees　straight　伸直膝盖

look upward　向上看

lie flat on the back　仰卧

lie flat on the stomach　俯卧

pay attention to your breath　关注呼吸

pay attention to your bteathing helps you to stretch fully into a yoga pose.关注呼吸能够帮助你充分的伸展．

warm up 热身

neck rolls 颈旋转

relax 放松

repeat 反复

leg stretches 腿部伸展

shoulder rotation 肩旋转

look back as far as possible 尽可能地向后看

drop your chin to your chest 把下巴靠近胸口

with your weight balanced evenly on the feet让重量平均分配到脚上

Firm your thigh muscles and lift the knee caps收紧大腿肌肉并上提膝盖

Lift the inner ankles to strengthen the inner arches上提脚踝内侧加强内侧足弓

Turn the upper thighs slightly inward大腿上部轻微向内旋

Lengthen your tailbone toward the floor 尾骨向地板的方向拉长

lift the pubis toward the navel耻骨向肚脐的方向提升

Press your shoulder blades into your back, then widen them across and release them down your back.肩胛骨压向背部，然后扩展并放松肩胛骨到背部。

10月1—5日贵阳阴瑜伽培训