您現在的位置:華文縱覽 >鍛鍊

學會這些,外國教練的瑜伽課你能聽懂90﹪

2019-10-22 11:07:46鍛鍊
學會這些,外國教練的瑜伽課你能聽懂90﹪

不管你是瑜伽愛好著,還是瑜伽老師。知道一些簡單的瑜伽英文,對於我們在瑜伽方面的提升是很有幫助的。收藏起來,慢慢學習,相信總有一天可以用起來。

關於呼吸

inhale (breath in) 吸氣

exhale (breath out) 呼氣

deep breath in 深吸氣

deep breath out 深呼氣

hold breath in 保持吸氣

hold breath out 保持呼氣

don't force your breath 不要強迫呼吸

常用動作

Lie on your back 仰臥

Lie on your stomach 俯臥

Lie on your side 側臥

Stand on one leg 單腿站立

Stand on your head 頭倒立

Left leg up 抬起左腿

Left leg down 放下左腿

Right leg up 抬起右腿

Hands up 舉起雙手

Hands down 放下雙手

Right hand up 舉起右手

Stand on one leg 單腿站立

Stand on your left leg 左腿單腿站立

Stretch your arms 伸直手臂

Bend forward/bend back 前彎/後彎

Keep your knees straight 伸直膝蓋

Look upward 向上看

Warm up 熱身

Neck rolls 頸旋轉

Relax 放鬆

Repeat 反覆

Leg stretches 腿部伸展

Shoulder rotation 肩旋轉

關於放鬆

keep relax and normal 保持自然和放鬆

keep back straight (spine) 保持背部挺直

lie flat on your back on the ground

仰臥平躺在墊子上

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

頸部放鬆,肩膀,脊柱,所有背部肌肉,臀部肌肉/關節,大腿,膝蓋,小腿,腳踝,腳趾,肘部,手掌,手指,全部放鬆

relax your breath/and mind

放鬆你的呼吸和意識

observe your body on ground. 'how peace full and relax'find same peace in your mind.

專注你的身體,並在意識中尋找同樣的寧靜與放鬆

扭轉開啟

open your shoulder

開啟你的肩膀

open our pelvic

開啟我們的盆骨(臀部)

tighten your hips,tighten knee, calf, muscle

臀部,膝蓋,小腿肌肉收緊

lift your chest, roll your shoulder back

挺胸,向後轉動你的肩

focus your mind in balance

注意力集中在平衡上

open your feet 3 to 3.5 feet

開啟雙足3到3.5英尺

twist your body right 向右扭轉身體

twist your body left 向左扭轉身體

關於坐姿

Simple cross your legs

簡易坐(雙腿交叉坐)

Keep your chest up and your back erect

挺胸,背部正直

Put your palms on your knees

雙手放在膝蓋上

Close your eyes 閉上眼睛

Bring your palms together front of your chest

雙手合十,放於你的胸前

We’ll begin with 3 OMS together

我們一起唱頌3遍OM

Then shartir mantra

開篇唱誦

Down your head

低下你的頭

Generally raise your head up ,open your eyes and release your arms

緩慢的抬起你的頭,睜開眼睛,放鬆你的兩臂。

Deep inhale, raise your arms up, with exhale, drop your body forward. (3-5 inhale)

深吸氣,抬起你的雙臂,呼氣,讓你身體向前傾(3-5個吸氣)

With inhale, come up

隨著吸氣,抬起身體。

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,左手放在身後,吸氣時,身體向後轉,注視前方,另一側,做同樣的練習

Open your legs, move your legs, toes, fingers

分開你的雙腿,活動你的兩腿,腳趾,手指

Bend your legs ones by one, come into stand position

依次彎曲你的腿,慢慢站立起來。

Sit in any comfortable posture with back,neck and head in one line.

選擇舒適的坐姿,背部,頸部,頭成一條直線

Hands on knees in Jnan mudra, shoulders relax.

兩手放在兩膝上,結成智慧手印,兩肩放鬆

Divide the weight of whole body on both hips evenly.

身體的重量均勻地分佈在臀部

Now pay attention on body, observe subtle sensations around the body.

現在關注你的身體,觀察身體精微的感覺

Observe breath. Let in be natural now.

專注於呼吸,讓它變得自然。

Take few deep breaths.

做幾次深呼吸。

Let begin our practice with three times OM chantings.

讓我們唱誦3次OM開始我們的練習。

Observe the vibrations of OM all over the body.

感受OM在身體所產生的震動。

Remain in this peace for a while, then begin with subtle yogic joints movements.

保持這種平和的狀態,然後開始精微的關節活動。

專業用語

look back as far as possible

儘可能地向後看

drop your chin to your chest

把下巴靠近胸口

with your weight balanced evenly on the feet

讓重量平均分配到腳上

Firm your thigh muscles and lift the knee caps

收緊大腿肌肉並上提膝蓋

Lift the inner ankles to strengthen the inner arches

上提腳踝內側加強內側足弓

Turn the upper thighs slightly inward

大腿上部輕微向內旋

Lengthen your tailbone toward the floor

尾骨向地板的方向拉長

lift the pubis toward the navel

恥骨向肚臍的方向提升

Press your shoulder blades into your back, then widen them across and release them down your back.

肩胛骨壓向背部,然後擴充套件並放鬆肩胛骨到背部

好啦~今天就分享到這啦