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<p class="ql-block">1、 瑜伽基礎(chǔ)準(zhǔn)備</p><p class="ql-block">瑜伽服 yoga wear</p><p class="ql-block">瑜伽墊 yoga mat</p><p class="ql-block">輔具 props</p><p class="ql-block">瑜伽磚 blocks</p><p class="ql-block">抱枕 bolster</p><p class="ql-block">瑜伽帶 yoga belt/ strap</p><p class="ql-block">毛毯 blanket</p><p class="ql-block">墻繩 wall rope</p><p class="ql-block">2、 常涉及的身體區(qū)域</p><p class="ql-block">頭頂 crown</p><p class="ql-block">額頭 forehead</p><p class="ql-block">眉毛 eyebrow</p><p class="ql-block">臉頰 check</p><p class="ql-block">鼻孔 nostril</p><p class="ql-block">舌頭 tongue</p><p class="ql-block">軀干 trunk</p><p class="ql-block">胸腔 chest</p><p class="ql-block">肚子 belly</p><p class="ql-block">肚臍 Navel</p><p class="ql-block">腹部 abdomen</p><p class="ql-block">手臂 arm</p><p class="ql-block">手指 finger</p><p class="ql-block">髖部 Hip</p><p class="ql-block">臀部 bottom</p><p class="ql-block">骨盆 pelvis</p><p class="ql-block">會陰 Perineum</p><p class="ql-block">骶髂 sacrum</p><p class="ql-block">大腿 thigh</p><p class="ql-block">小腿 shank</p><p class="ql-block">腳趾 toes</p><p class="ql-block">肩胛骨 Shoulder blade</p><p class="ql-block">鎖骨 Collarbone</p><p class="ql-block">胸骨 Sternum</p><p class="ql-block">坐骨 Sitting bone</p><p class="ql-block">股骨 femur</p><p class="ql-block">恥骨 Pubic bone</p><p class="ql-block">尾骨 Tail bone</p><p class="ql-block">斜方肌 trapezius muscle</p><p class="ql-block">三角肌 deltoid muscle</p><p class="ql-block">胸肌 pectoral、chest</p><p class="ql-block">股二頭肌 biceps femoris muscle</p><p class="ql-block">股四頭肌 quadriceps</p><p class="ql-block">臀肌 Gluteus muscles</p><p class="ql-block">3 、常用動詞</p><p class="ql-block">呼吸 breath，inhale，exhale</p><p class="ql-block">延長伸展 lengthen，extend</p><p class="ql-block">伸直 straighten</p><p class="ql-block">縮短 shorten</p><p class="ql-block">變寬 widen</p><p class="ql-block">變圓 roundSoften</p><p class="ql-block">變軟；使柔和</p><p class="ql-block">擴(kuò)張expand</p><p class="ql-block">上提舉起 lift，raise</p><p class="ql-block">蹦腳 point the toes</p><p class="ql-block">彎曲 bent</p><p class="ql-block">站立 stand</p><p class="ql-block">伸展 spread</p><p class="ql-block">觸摸 Touch</p><p class="ql-block">放松 relax</p><p class="ql-block">使休息；使倚靠rest</p><p class="ql-block">保持，握住 hold</p><p class="ql-block">把...放在地上 ground</p><p class="ql-block">按壓 press</p><p class="ql-block">向上 upwards</p><p class="ql-block">向下 downwards</p><p class="ql-block">向前 forward</p><p class="ql-block">向后 backward</p><p class="ql-block">4 、體式口令引導(dǎo)，長短句子組合</p><p class="ql-block">inhale (breath in) 吸氣</p><p class="ql-block">exhale (breath out )呼氣</p><p class="ql-block">hold breath in 保持吸氣</p><p class="ql-block">hold breath out 保持呼氣</p><p class="ql-block">Close your eyes 閉上眼睛</p><p class="ql-block">keep relax and normal 保持自然和放松</p><p class="ql-block">keep back straight (spine) 保持背部挺直</p><p class="ql-block">look upward 向上看</p><p class="ql-block">lie flat on the back 仰臥</p><p class="ql-block">lie flat on the stomach 俯臥</p><p class="ql-block">open your shoulder 打開你的肩膀</p><p class="ql-block">open our pelvis 打開我們的盆骨（臀部）</p><p class="ql-block">Simple cross your legs 簡易坐（雙腿交叉坐）</p><p class="ql-block">Stretch your arms 伸直手臂</p><p class="ql-block">keep your knees straight 伸直膝蓋</p><p class="ql-block">tighten your hips,tighten knee, calf muscle. 臀部，膝蓋，小腿肌肉收緊</p><p class="ql-block">lift your chest, roll your shoulder back 挺胸，向后轉(zhuǎn)動你的肩</p><p class="ql-block">bend forward/bend back 前彎/后彎</p><p class="ql-block">twist your body right/left 向右扭轉(zhuǎn)身體</p><p class="ql-block">6、基 本 格 式</p><p class="ql-block">動詞 + the/your（你的）+ 部位 + 方向/參照物+（修飾詞）</p><p class="ql-block">relax your breath/and mind放松你的呼吸和意識</p><p class="ql-block">observe your body on ground. "how peace full and relax"find same peace in your mind. 專注你的身體。并在意識中尋找同樣的寧靜與放松。</p><p class="ql-block">look back as far as possible 盡可能地向后看</p><p class="ql-block">drop your chin to your chest 把下巴靠近胸口</p><p class="ql-block">with your weight balanced evenly on the feet讓重量平均分配到腳上</p><p class="ql-block">Firm your thigh muscles and lift the knee caps收緊大腿肌肉并上提膝蓋</p><p class="ql-block">Lift the inner ankles to strengthen the inner arches上提腳踝內(nèi)側(cè)加強(qiáng)內(nèi)側(cè)足弓</p><p class="ql-block">Turn the upper thighs slightly inward大腿上部輕微向內(nèi)旋</p><p class="ql-block">Lengthen your tailbone towards the floor 尾骨向地板的方向拉長</p><p class="ql-block">lift the pubis towards the navel恥骨向肚臍的方向提升</p><p class="ql-block">Bring your palms together front of your chest雙手合十，放于你的胸前</p>