【第9篇·楊子】瑜伽英語-常用的口令詞（二）

一：腳：Feet:

腳趾抬起來  Lift your toes

腳後跟往下踩  Press the heels down

腳趾張開  Spread your toes

雙腳併攏  Place your feet together

雙腳打開  Separate the feet

抓住大腳趾  Hold your big toes

抓住右腳大腳趾  Grab your right big toe

雙腳轉至平行  Bring the feet parallel

左腳跟外緣  Outer edge of your left heel

雙腳向下扎根  Feet are firmly rooted into the ground

雙腳跳到兩手中間  Jump forward and bring your feet between your hands

調整雙腳  Adjust your feet

右腳內側有力踩實  Keep the inner edge of your right foot grounded

二：腿：Legs:

屈膝  Bend your knees

雙腿保持有力  Keep your legs strong

雙腿緊實有力  The legs are firm

左腳收回  Take the left leg back

站立起身  Come up to standing

站直站高  Stand straight and tall

來到坐姿  Come to a seated position

腿盡量往上抬  Bring the leg as high as possible

雙腿交叉  Cross the legs

膝蓋骨往上提  Kneecaps come up

三：臀部：Hips:

以髖關節為折點前屈  Fold forward from the hips

四：背：Back:

拉長脊椎  Lengthen the spine

五：腹部：Abdomen:

肚臍收向脊椎  Draw your navel towards the spine

下腹保持內收  Keep the lower abdomen hold in

啓動班達（收束）Activate your bandhas

從下腹開始扭轉  Spin from the lower belly

六：胸腔：Chest:

打開心胸  Open your heart

感覺到胸腔在往上提  Feel the chest is lifted

七：肩&頸：Shoulders&Neck:

頸部拉長  Lengthen the neck

肩頸放鬆  Relax your shoulders and neck

雙肩展開  Shoulders are wide

雙肩展開  Widen the shoulders

雙肩下沈  Drop the shoulders

八：手臂&手：Arms&Hands:

手臂上舉  Raise your arms

壓實（地面）  Pressing down firmly

雙手（合十）在胸前  Hands in front of the heart

手掌心壓地  Place the palms on the floor

右手肘抵在右膝上  Place your right elbow on your right knee

屈手肘  Bending at the elbows

手指交扣  Interlock your fingers

手肘朝向天花板  Elbows towards the ceiling

食指根部往下壓  Ground the root of the index fingers

雙手背後合十  Put your palms together behind your back

九：頭：Head:

頭垂向地面  Lower the head towards the floor

下巴靠近小腿脛骨  Reaching the chin towards the shin

下巴靠近右膝  Bring your chin to your right knee

頭頂朝下  Point the crown of head down

看鼻尖  Look to the tip of your nose

看向天花板  Look up to the ceiling

十：呼吸：Breath:

保持均勻的呼吸  Keeping the breath even

呼吸流暢  Breathe smoothly

深呼吸一次  Take a deep breath

通過呼吸去調整體式  Tune the posture with the breath