《瑜伽英語900句》第三十七講

《瑜伽英語900句》第一课（1-24）

1、Stand with the bases of your big toes touching, heels slightlyapart (so that your second toes areparallel).站姿，大脚趾的根部相触，脚跟稍微分开（这样你的第二个脚趾是平行的）。—《瑜伽英語900句》（于伽编著）

2、Lift and spread your toes and the balls of your feet, then laythem softly down on thefloor.抬起并伸展你的脚趾和腳趾球，并把它们轻轻地放在地板上。—《瑜伽英語900句》（于伽编著）

3、Rock back and forth and side to side. Gradually reduce thisswaying to a standstill, with your weight balanced evenly on thefeet.前后两边摆动身体。慢慢减少这种摆动到停顿，你的重量均匀平衡在脚上。—《瑜伽英語900句》（于伽编著）

4、Firm your thigh muscles and lift the knee caps, withouth ardening your lower belly.稳固大腿肌肉，膝盖上提，不要使小腹僵硬。—《瑜伽英語900句》（于伽编著）

5、Lift the inner ankles to strengthen the inner arches, thenimagine a line of energy all the way up along your inner thighs toyour groins, and from there through the core of your torso, neck,and head, and out through the crown of your head.提起内侧脚踝来加强内侧足弓，然后想象一个能量线从大腿内侧到腹股沟，并从那里通过你的躯干，脖子和头的核心，并通过头顶。—《瑜伽英語900句》（于伽编著）

6、Turn the upper thighs slightly inward.大腿上部轻微向内旋。—《瑜伽英語900句》（于伽编著）

7、Lengthen your tailbone toward the floor and lift the pubis toward the navel.向地板的方向延长尾骨并向肚脐的方向提起耻骨。—《瑜伽英語900句》（于伽编著）

8、Press your shoulder blades into your back, then widen them across and release them down your back.将肩胛骨压入背部，然后将其展开并将它们放回背部。—《瑜伽英語900句》（于伽编著）

9、Without pushing your lower front ribs forward, lift the top ofyour sternum straight toward the ceiling.不要把前侧肋骨的下端往前推，抬起你的胸骨的上端向天花板的方向。—《瑜伽英語900句》（于伽编著）

10、Widen your collarbones. 阔展你的锁骨。—《瑜伽英語900句》（于伽编著）

《瑜伽英語900句》（11-20）

11、Hang your arms beside the torso.把手放于躯干两侧。—《瑜伽英語900句》（于伽编著）

12、Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. 平衡头顶在骨盆中心的正上方，你下巴的下端平行于地板，喉咙柔软，舌头宽松平铺在口腔的下颚。—《瑜伽英語900句》（于伽编著）

13、Soften your eyes.柔和你的眼睛—《瑜伽英語900句》（于伽编著）

14、Tadasana is usually the starting position for all the standing poses. 山式通常是所有站姿的起始体式。—《瑜伽英語900句》（于伽编著）

15、But it’s useful to practice Tadasana as a pose in itself. 但是作为一个体式练习山式本身就有益。—《瑜伽英語900句》（于伽编著）

16、Stay in the pose for 30 seconds to 1 minute, breathing easily.在这个体式中保持30秒到一分钟，简单地呼吸。—《瑜伽英語900句》（于伽编著）

17、You can check your alignment in this pose with your back against a wall. 在这个体式里你可以通过背部靠墙来检查你的顺位。—《瑜伽英語900句》（于伽编著）

18、Stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall.以脚跟、骶骨和肩胛骨的后面（但不要头后）接触墙站着。—《瑜伽英語900句》（于伽编著）

19、You can challenge your balance by practicing this pose with your eyes closed.

你练习这个体式时可以通过闭上眼睛挑战你的平衡。—《瑜伽英語900句》（于伽编著）

20、Learn to balance without any reference to the outer environment.学会不参考外面的环境保持平衡。—《瑜伽英語900句》（于伽编著）

《瑜伽英語900句》21-30

20、Learn to balance without any reference to the outer environment.学会不参考外面的环境保持平衡。—《瑜伽英語900句》（于伽编著）

21、A partner can help you learn about alignment in this standing position.

一个同伴能帮助你学习关于在这个站姿里的顺位。—《瑜伽英語900句》（于伽编著）

22、Have your partner stand beside you and check that your ear hole, the center of your shoulder joint, the center of your outer hip, and your outer ankle bone are in one line, perpendicular to the floor.让你的同伴站在你体侧，检查你的耳朵眼、肩关节的中心、外侧髋的中心和外侧踝骨在一条线上，垂直于地板。—《瑜伽英語900句》（于伽编著）

23、Try to recreate the balanced sensation of Tadasana in all the standing poses.在所有的站姿体式里试着重建山式平衡的觉知。—《瑜伽英語900句》（于伽编著）

24、You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches.在这个体式中你可以通过脚内侧稍微分开3到5英寸来改善你的平衡。—《瑜伽英語900句》（于伽编著）

Lesson 1 Tadasana （Mountain Pose）山式

Tadasana(tah-DAHS-anna)tada = mountain




一、Step by Step

1.Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.

站立，用大脚趾的底部触碰地面，脚跟微分开（以便第二脚趾互相平等）。抬起并伸展脚趾和脚球，并把它们轻轻地压向地板。前后左右轻摇身体，逐步减少摇摆到停顿，让重量平均分配到脚上。


2.Firm your thigh muscles and lift the knee caps,without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.

收紧大腿肌肉并上提膝盖，不要使下腹部僵硬。上提脚踝内侧加强内侧足弓，想像一个能量线从大腿内侧到腹股沟，再从腹股沟那里穿过躯干的中心、脖子、头并通过头顶。大腿上部轻微向内旋，尾骨向地板的方向拉长，耻骨向肚脐的方向提升。

3.Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.

肩胛骨压向背部，然后扩展并放松肩胛骨到背部。不要把前侧肋骨的下端往前推。把胸骨的上端向天花板的方向提。扩展锁骨，手臂垂于躯干两侧。


4.Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.

平衡头顶在骨盆中心之上，下巴的下端与地板平等。喉咙放松，舌头松弛，目光柔和。


5.Tadasana is usually the starting position for all the standing poses. But it's useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily.

山式通常是所有站姿的开始体式。但它经常做为单个体式来练习而受益。在山式保持30秒到1分钟，轻松地呼吸。

Modifications and Props调整和工具

You can check your alignment in this pose with your back against a wall. Stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall.

Deepen the Pose加深体式

You can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.

Partnering伙伴

A partner can help you learn about alignment in this standing position. Have your partner stand beside you and check that your ear hole, the center of your shoulder joint, the center of your outer hip, and your outer ankle bone are in one line, perpendicular to the floor.

Beginner's Tip初学者小贴士

You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches.

《瑜伽英語900句》Lesson 1

New Words and expression生词和短语：

一、动词：

stand

touch

lift

spread

lay

rock

reduce

sway

balance

firm

harden

strengthen

imagine

turn

lengthen

press

widen

release

push

hang

flat

practice

stay

breath

check

challenge

close

help

learn

try

recreate

improve

二、身体名称

toe

heel

thigh

muscle

belly

ankle

arch

groin

torso

neck

head

tailbone

pubis

navel

back

rib

sternum

collarbone

arm

pelvis

chin

throat

tongue

mouth

eye

sacrum

joint

hip

bone

三、普通名词：

floor

weight

standstill

line

energy

core

crown

top

ceiling

center

underside

wide

starting

position

standing

pose

second

minute

alignment

wall

reference

environment

partner

hole

sensation

四、副词：

slightly

then

back

forth

gradually

evenly

along

inward

toward

across

forward

straight

beside

directly

usually

but

anywhere

五、形容词：

big

parallel

lower

inner

upper

front

soft

useful

perpendicular

balanced

apart

六、介词：

with

of

over

for

to

against

without

about

七、短语：

so that

the balls of your feet

lay down

back and forth

side and side

八、体式名词（英语-梵文)

Moutain Pose-Tadasana