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。

inhale (breath in)
吸气

exhale (breath out)
呼气

deep breath in
深吸气

deep breath out
深呼气

hold breath in
保持吸气

hold breath out
保持呼气

don't force your breath
不要强迫呼吸

keep relax and normal
保持自然和放松

keep back straight (spine)
保持背部挺直

open your shoulder
打开你的肩膀

open our pelvic
打开我们的盆骨（臀部）

tighten your hips,tighten knee, calf, muscle.
臀部，膝盖，小腿肌肉收紧

lift your chest, roll your shoulder back
挺胸，向后转动你的肩

bend forward/bend back
前弯/后弯

focus your mind in balance
注意力集中在平衡上

open your feet 3 to 3.5 feet
打开双足3到3.5英尺

twist your body right
向右扭转身体

twist your body left
向左扭转身体

lie flat on your back on the ground
仰卧平躺在垫子上

neck relax, shoulder spine, all back muscle. hip muscle/joint, thigh, knee, calf, ankle, kneel, toes, elbow, palm, fingers, relax

颈部放松，肩膀，脊柱，所有背部肌肉，臀部肌肉/关节，大腿，膝盖，小腿，脚踝，脚趾，肘部，手掌，手指，全部放松。

relax your breath/and mind
放松你的呼吸和意识

observe your body on ground. "how peace full and relax"find same peace in your mind.
专注你的身体。并在意识中寻找同样的宁静与放松。

Simple cross your legs
简易坐（双腿交叉坐）

Keep your chest up and your back erect
挺胸，背部正直

Put your palms on your knees
双手放在膝盖上

Close your eyes
闭上眼睛

Bring your palms together front of your chest
双手合十，放于你的胸前

We’ll begin with 3 OMS together
我们一起唱颂3遍OM

Then shartir mantra
开篇唱诵

Down your head
低下你的头

Generally raise your head up ,open your eyes and release your arms
缓慢的抬起你的头，睁开眼睛，放松你的两臂。

Deep inhale, raise your arms up, with exhale, drop your body forward. (3-5 inhale)
深吸气，抬起你的双臂，呼气，让你身体向前倾（3-5个吸气）

With inhale, come up
随着吸气，抬起身体。

Right palm on left knee and left palm back, with exhale, turn back with inhale, looking front, same practice with another side
右手放在左膝上，左手放在身后，吸气时，身体向后转，注视前方，另一侧，做同样的练习。

Open your legs, move your legs, toes, fingers
分开你的双腿，活动你的两腿，脚趾，手指。

Bend your legs ones by one, come into stand position
依次弯曲你的腿，慢慢站立起来。
Sit in any comfortable posture with back,neck and head in one line.
选择任何舒适的坐姿，背部，颈部，头成一条直线

Hands on knees in Jnan mudra, shoulders relax.
两手放在两膝上，结成智慧手印，两肩放松

Divide the weight of whole body on both hips evenly.
身体的重量均匀地分布在臀部

Now pay attention on body, observe subtle sensations around the body.
现在关注你的身体，观察身体精微的感觉

Observe breath. Let in be natural now.
专注于呼吸，让它变得自然。

Take few deep breaths.
做几次深呼吸。

Let begin our practice with three times OM chantings.
让我们唱诵3次OM开始我们的练习。

Observe the vibrations of OM all over the body.
感受OM在身体所产生的震动。

Remain in this peace for a while, then begin with subtle yogic joints movements.
保持这种平和的状态，然后开始精微的关节活动。