《瑜伽英語900句》第六十二講

Lesson 3

39、Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. 山式站姿。随着呼气，走或者跳开三点五英尺到四英尺之间。—《瑜伽英語900句》（于伽编著）

40、Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.举起手臂与地板平行并积极往侧边伸展，肩胛骨拓宽，手掌向下。—《瑜伽英語900句》（于伽编著）

41、Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. 轻转你的左脚向右，你的右脚向外90度。—《瑜伽英語900句》（于伽编著）

42、Align the right heel with the left heel. 右脚跟与左脚跟对齐。—《瑜伽英語900句》（于伽编著）

43、Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.稳固你的大腿，把你的右大腿向外，这样右膝的中心和右脚踝的中心在一条线上。—《瑜伽英語900句》（于伽编著）

44、Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. 呼气并将躯干直接伸展到右腿上方，从髋部弯曲，而不是腰部弯曲。

—《瑜伽英語900句》（于伽编著）

45、Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor.用加强左腿并将外侧的脚跟牢牢踩向地面的方法使这个动作做得稳固。—《瑜伽英語900句》（于伽编著）

46、Rotate the torso to the left, keeping the two sides equally long. 转动躯干向左，保持两侧等长。—《瑜伽英語900句》（于伽编著）

47、Let the left hip come slightly forward and lengthen the tailbone toward the back heel.让左髋稍微向前并向后脚跟的方向拉长尾骨。—《瑜伽英語900句》（于伽编著）

48、Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso.把你的右手放在胫骨、脚踝，或者右脚外侧的地板上，除了扭曲躯干两侧任何都可以接受。—《瑜伽英語900句》（于伽编著）

49、Stretch your left arm toward the ceiling, in line with the tops of your shoulders. 伸展左臂向天花板的方向，与你肩膀的顶部一致。—《瑜伽英語900句》（于伽编著）

50、Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.保持头在中立的位置或者转向左，眼睛柔和地盯着左大拇指。—《瑜伽英語900句》（于伽编著）

51、Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. 吸气起身，后脚跟强有力压向地板，上面的手臂伸向天花板。—《瑜伽英語900句》（于伽编著）

52、Reverse the feet and repeat for the same length of time to the left.反转脚左侧重复相同长的时间。—《瑜伽英語900句》（于伽编著）

53、If it isn't possible to comfortably touch the floor with the bottom hand or fingertips, support the palm on a block.如果不能用底部的手或者指尖舒服地接触地板，用瑜伽砖支撑手掌。—《瑜伽英語900句》（于伽编著）

54、For more experienced students, align the front heel with the back foot arch.对于更有经验的学生，前脚的脚跟对着后脚的足弓。—《瑜伽英語900句》（于伽编著）

55、Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.如果在这个体式感觉不稳定，后脚跟或者躯干后侧靠墙支撑。—《瑜伽英語900句》（于伽编著）

56、A partner can help you learn how to move into this pose properly. 一个同伴可以帮助你学习如何正确地进入这个体式。—《瑜伽英語900句》（于伽编著）

57、Have your partner stand in front of your forward foot, facing you.让你的同伴站在你脚的前侧，面对你。—《瑜伽英語900句》（于伽编著）

58、Inhale the forward arm up, parallel to the floor. 吸气前臂抬起，与地板平行。—《瑜伽英語900句》（于伽编著）

59、Your partner can grasp your wrist and wedge his/her big toe into the forward hip crease.你的同伴可以抓住你的手腕并用他/她的大脚趾插入你前面髋关节的折叠处。—《瑜伽英語900句》（于伽编著）

60、As you exhale, have your partner pull on your arm and push into your hip crease, stretching the underside of your torso.呼气时，让你的同伴拉你的手并推进你髋的折叠处，伸展躯干的底部。—《瑜伽英語900句》（于伽编著）

61、Instead of stretching the top arm toward the ceiling, stretch it over the back of the top ear, parallel to the floor.代替上方的手臂向天花板伸展，伸展手臂在上方耳朵的后侧，与地板平行。—《瑜伽英語900句》（于伽编著）

Lesson 3 Utthita Trikonasana

(oo-TEE-tah trik-cone-AHS-anna) utthita = extended trikona = three angle or triangle

Extended Triangle Pose:

Step-by-Step Instructions

Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.

Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.

Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.

Modifications and Props

If it isn't possible to comfortably touch the floor with the bottom hand or fingertips, support the palm on a block.

Deepen the Pose

For more experienced students, align the front heel with the back foot arch.

Beginner's Tip

Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.

Partnering

A partner can help you learn how to move into this pose properly. Have your partner stand in front of your forward foot, facing you. Inhale the forward arm up, parallel to the floor. Your partner can grasp your wrist and wedge his/her big toe into the forward hip crease. As you exhale, have your partner pull on your arm and push into your hip crease, stretching the underside of your torso.

Variations

Instead of stretching the top arm toward the ceiling, stretch it over the back of the top ear, parallel to the floor.

《瑜伽英語900句》Lesson 3

New Words and expression生词和短语：

一、动词：

extend

jump

raise

reach

align

extend

anchor

rotate

keep

rest

stretch

gaze

inhale

reverse

repeat

support

face

grasp

wedge

二、身体名称

shin

thumb

wrist

三、普通名词：

triangle

movement

length

bottom

block

crease

四、副词：

apart

actively

right

equally

properly

五、形容词：

extended

neutral

experienced