【第12篇·楊子】瑜伽英語-常用的口令詞（三）

（一）腿&脚：Legs&Feet:

脚后跟抵住会阴：Positioning your heel against your perineum

保持左脚贴紧右大腿内侧：Keep the left foot pressing into the right inner thigh

保持双腿启动：Keep your legs active

双腿交叉，上提：Cross your legs and lift up

右腿盘半莲花：Take the right leg into half lotus

左膝正对地面：Left knee pointing down towards the floor

伸展打开腿部后侧：Open the back of the legs

双腿保持与地面平行：Keep the legs parallel with the ground

直腿上抬：Lift up with straight legs

膝盖往垫子上压：Press your knees to the mat

（二）髋部：Hips:

尾骨内扣：Tuck your tailbone down

骨盆朝前：Position your pelvis forward

坐骨水平：Allow the sitting bones to be level

髋关节放松：Release your hip joints

（三）背：Back:

拱背：Round the back

保持脊椎的伸展：Maintaining the extension in your spine

保持下背的长度和力量：Maintain the length and strength in your lower back

（四）腹部&胸腔：Abdomen&Chest:

肚脐向前贴向大腿：Bring your navel forward to your thigh

胸腔贴向膝盖：Chest to the knees

保持耻骨和胸骨之间的长度：Maintain the length between your pubic bone and sternum

（五）肩&颈：Shoulders&Neck:

肩胛骨展开：Shoulder blades move away from each other

颈部保持放松 ：Neck remains free

肩膀往下旋转：Rolling your shoulders down

肩膀放平：Square your shoulders

手臂&手：Arms&Hands:

双手合十：Press the palms together

双手背后反祈祷：Hands in prayer position behind your back

手肘上抬  Let your elbows raise

伸展双臂：Extend your arms

双手扶髋：Hands on the waist

右手抓住左手腕：Hold your left wrist with your right hand

（六）头：Head:

下巴往下接触地面：Move the chin down towards the ground

目光稳定：Keeping your gaze steady

目视前方：Gaze forward

眼睛注视左手指尖：Gaze at your left finger tips

（七）呼吸：Breath:

深长稳定地呼吸：Allow your breath to be deep, long and steady

每个体式保持5次呼吸：Take 5 breaths in each posture

呼吸稳定，身体放松：Steady the breath, relax the body