一、脚的部分

1、身体名词1: toe脚趾

big toes大脚趾

second toes二脚趾

2、身体名词2: heel 脚跟

Stand with the bases of your big toes touching,heels slightly apart (so that your second toes areparallel). --Lesson 1

Press theheels firmly into the floor and lift the sitting bonestoward the ceiling. --Lesson 2

Align the right heel with the left heel. --Lesson 3

and pressing the outerheel firmly to the floor.--Lesson 3

lengthen the tailbonetoward the back heel.--Lesson 3

strongly pressing the back heelinto the floor and reaching the top arm toward the ceiling. --Lesson 3

Align the right heel with the left heel. --Lesson 4

Bring most ofyour weight to bear on the back heel and the fronthand.--Lesson 4

if possible, press the right heel into the inner left groin--Lesson 5

toes pointing toward the floor. --Lesson 5

3、身体名词3: foot

the balls of your feet脚趾球

Lift and spread your toes and the balls of your feet, then lay them softly down on the floor.--Lesson 1

Graduallyreduce this swaying to a standstill, with yourweight balanced evenly on the feet.--Lesson 1

bring yourpalms or finger tips to the floor slightly in front ofor beside your feet.--Lesson 2

With an exhalation, step orlightly jump your feet 3 1/2 to 4 feet apart.--Lesson 3

Turn your left foot in slightly to the right andyour right foot out to the right 90 degrees. --Lesson 3

Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. --Lesson 4

Reach your left hand down, either to the floor (inside or outside the foot) or, if the floor is too far away, onto a block positioned against your inner right foot. --Lesson 4

Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor.--Lesson 5

The center of your pelvis should be directly over the left foot.--Lesson 5

4、身体名词31:sole脚底

Draw your right foot up and place the sole against the inner left thigh; --Lesson 5

Firmly press the right foot sole against the inner thigh and resist with the outer left leg. --Lesson 5

5、身体名词6: ankle脚踝

6、身体名词7: arch足弓

Lift the inner ankles to strengthen the inner arches--Lesson 1

or bring your palms to thebacks of your ankles.--Lesson 2

Reach down with your right hand and clasp your right ankle.--Lesson 5

身体名词21: knee膝

the knee caps膝盖

Firm your thigh muscles and lift the knee caps,without hardening your lower belly. --Lesson 1

If possible, with your knees straight.--Lesson 2

so that the center of the right knee cap is in line with the center of the right ankle.--Lesson 3

so that the center of the right knee cap is in line with the center of the right ankle.--Lesson 4

bend your right knee.--Lesson 5

身体名词26: shin

Rest your right hand on your shin, ankle, or thefloor outside your right foot--Lesson 3

身体名词28: calves

身体名词4: thigh

inner thighs大腿内侧

then imaginea line of energy all the way up along your inner thighs to your groins--Lesson 1

upper thighs大腿上端

Turn the upper thighs slightly inward. --Lesson 1

Turn the top thighs slightly inward.--Lesson 2

Firm your thighs and turn your right thigh outward.--Lesson 3

Firm your thighs and turn your right thigh outward--Lesson 4

身体名词30: leg

Exhale and extend your torso to the right directlyover the plane of the right leg.--Lesson 3

Anchor this movement bystrengthening the left leg --Lesson 3

With another exhalation, turn your torso further to the right and lean forward over the front leg. --Lesson 4

You may feel the right hip slip out to the side and lift up toward the shoulder, and the torso hunch over the front leg.--Lesson 4

To counteract this, press the outer right thigh actively to the left and release the right hip away from the right shoulder.--Lesson 4

Repeat for the same length of time with the legsreversed, twisting to the left.--Lesson 4

repeat for the same length of time with the legs reversed.--Lesson 5