太阳致敬式 英语2017-06-04

Sun Salutation A

太阳致敬式A（英文简易版）

Mountain Position

Arms behind your back.

Roll your shoulders back and down.

Heels together.

Tighten your core muscles.

Feel your foundation.

山式站立。

双臂放在身体后侧。

双肩往后往下。

双脚并拢。

收紧核心肌群。

感受根基的建立。

1. Inhale: Raise your hands up,palms together. Eyes on your thumbs. 吸气，手臂两侧向上合掌。眼睛看向大拇指的方向。

2. Exhale: Fold forward your upper body with a straight back. Hands next to your feet. 呼气，折叠上身拉长背部往前往下。手放在脚的两侧。

3. Inhale: Lift your head up , straighten and extend your spine. Eyes forward. 吸气，抬头，脊椎伸展。目视前方。

4. Exhale: Place your palms down and one big step backward , bend your elbows and straighten your legs to plank position. 呼气，手掌置于地面，往后一大步伸直双腿 同时屈肘 来到木板式

5. Inhale: Upward facing dog. Move forward，Lift your chest up and open. 吸气，上犬式。身体前移，胸腔往上扩张。

6. Exhale: Downward facing dog.  Take 5 deep breaths. Lift your sit bones up and to the sky, press your heels down. Tighten your thigh muscles. Relax your head, eyes on your toes. Extend your spine，hold your ribs back .呼气，下犬式。保持五次呼吸。坐骨往上尽量提升，脚跟压在地面上。收紧大腿肌肉。放松头部，眼睛看脚趾。伸展拉长脊椎，肋骨回收。

7. Inhale: Step forward to center of your hands. Lift your head up, straighten your spine. Eyes forward. 吸气，一大步跨回到手中间，抬头，伸直脊椎。目视前方。

8. Exhale: Fold forward your upper body close to your thighs. 呼气，折叠身体靠近双腿。

9. Inhale: Raise your arms. Stand up. Place your palms together. Eyes on your thumbs. 吸气，手臂两侧向上合掌，起立，眼睛看向大拇指方向。

10. Exhale: Hands to chest center, hands to Namaste. Mountain position.呼气，双手拉回胸前。（印度）合十礼。山式站立。