《瑜伽英语900句》（于伽譯著）41-50

41、Turn your arms outward (or laterally) so your palms face away from your torso and thumbs point backward.With an inhale, sweep your arms out to the sides and up toward the ceiling.

翻译：双臂向外（或者侧边）打开，手掌转离躯干，大拇指向后。吸气，手臂从两侧抬起向上举向天花板。

注释：这是个手臂外旋的山式，可以做为山式的一种练习方法出现。另外注意手臂向举的动作从两侧进行。

43、Stretch your arms further up from your shoulders,feel the stretch along both side of your trunks .Strech your arms and fingers.

翻译：从肩膀处进一步向上伸展手臂，感觉躯干两侧的伸展。伸展手臂和手指。

注释：特别注意小手指的伸展，它能使肘部更多地伸展。

44、If you're tighter in the shoulders, stop when your arms are approximately parallel to each other.

翻译：如果肩膀僵紧，在手臂大致互相平行时停止。

注释：肩膀僵硬的人如果再上向举，动作会出现变形。

45、But if possible without hunching your shoulders forward, press your palms firmly together by touching the bases of your palms first, then the palms themselves, and finally the fingers.

翻译：如若可能不要让肩膀向前隆起，先掌根相触，然后是手掌，最后是手指，两手用力压稳合掌。

注释：注意合掌的顺序。

46、Extend your elbows fully and reach up through your pinkies so your thumbs turn slightly down toward the crown of your head.

翻译：通过小手指充分延伸手肘并向上伸展，这样大拇指轻轻地向下转向头顶。

注释：注意大姆指轻微的调整。

47、Making sure not to compress the back of your neck, tip your head back slightly and gaze at your thumbs.

翻译：确信没有压紧后脖颈，头轻轻向后倾斜凝视大拇指。

注释：始终保持脖子后侧的伸展。头向后仰望的动作从颈椎第一节和颅骨的结合处开始。

48、Don't let your lower front ribs protrude forward.

翻译：不要让你前侧肋骨的下端向前突出。

注释：始终保持山式的要求。

49、Bring your front ribs down (toward your pelvis) and in (toward your spine),and lengthen your tail bone toward the floor.

翻译：把前肋向下（朝向骨盆）和向里（朝向脊柱），拉长尾骨朝向地板。

注释：注意这几种力量的均衡。

50、Then lift your rib cage evenly away from your pelvis to stretch the circumference of your belly.

翻译：提起肋骨均等地离开骨盆，去伸展腹部的周围。

注释：任何伸展即要有长度，也要有宽度，还要有厚度。