瑜伽英语学习-侧角式、双角、呼吸与体式

2010-11-06

　

SIDE ANGLES                                                      侧角式
INHALE Jump to the right                                        吸气 跳到右侧  
EXHALE Right knee bends right hand down on outside of foot      呼气 曲右膝，右手落脚外侧
UTTHITA PARSVAKONASANA (Side Angle  
HOLD FOR 5 BREATHS                                           保持五次呼吸
INHALE Come up                                                    吸气起身
EXHALE left knee bends left hand down on outside of foot        呼气 左膝弯曲，左手落脚外侧
UTTHITA PARSVAKONASANA (Side Angle
HOLD FOR 5 BREATHS                                              保持五次呼吸
INHALE Come up                                                       吸气 起身
EXHALE Rotate to right right knee bent left hand to floor on outside of foot 呼气 转至右侧，屈右膝 落左手至脚外侧
PARAVRITTA PARSVAKONASANA (Revolved Side Angle         
HOLD FOR 5 BREATHS                                               保持五次呼吸
INHALE Come up                                                         吸气起身
EXHALE Rotate to left left knee bent right hand to floor on outside of foot 呼气 转至左侧，屈左膝 落右手至脚外侧
PARAVRITTA PARSVAKONASANA (Revolved Side Angle 
HOLD FOR 5 BREATHS                                               保持五次呼吸
INHALE Come Up                                                        吸气 起身
EXHALE Samasthiti                                                      呼气 山立式

 

WIDE  LEG FORWARD BENDS                                    双角式
INHALE Jump to the right                                              吸气 跳开到右侧
EXHALE Hands to hips                                                  呼气 手到腰
INHALE  Look up                                                         吸气 抬头看上方
EXHALE Hands to floor                                                 呼气 落手到地板
INHALE Half way up                                                     吸气 到半高
EXHALE Forward Bend PRASARITA PADOTTANASANA A       呼气 前屈 双角A
HOLD FOR 5 BREATHS                                               保持五个呼吸
INHALE Half way up                                                    吸气 到半高
EXHALE Hands to waist                                               呼气 手扶腰
INHALE  Come up, arch back                                       吸气 起身
EXHALE Head to center                                                呼气 头回正
INHALE Arms Up                                                        吸气手举向上
EXHALE Hands to waist                                               呼气 手到腰
INHALE Look up                                                         吸气 抬头
EXHALE Forward bend PRASARITA PADOTTANASANA B            呼气前屈双角B
HOLD FOR 5 BREATHS                                               保持五个呼吸
INHALE  Half way up                                                   吸气 到半高
EXHALE Hold                                                             呼气 保持
INHALE Come up, arch back                                        吸气 起身
EXHALE Head to center                                               呼气 头回正
INHALE Arms up                                                        吸气 手举向上
EXHALE Clasp hands behind back                                   呼气 十指背后交叉
INHALE  Look up                                                       吸气 抬头
EXHALE Forward Bend PRASARITA PADOTTANASANA C            呼气 前屈 双角C
HOLD FOR 5 BREATHS                                              保持五个呼吸
INHALE Come up, arch back                                       吸气 起身
EXHALE Hands to hips                                                呼气 手扶腰
INHALE Look up                                                        吸气 抬头
EXHALE Grab big toes                                               呼气 手抓脚趾
INHALE Half way up                                                  吸气 到半高
EXHALE Forward bend PRASARITA PADOTTANASANA D            呼气 前屈 双角D
HOLD FOR 5 BREATHS                                              保持五个呼吸
INHALE Half way up                                                  吸气 到半高
EXHALE Hands to hips                                               呼气 手到腰
INHALE Come up                                                      吸气 起身
EXHALE Samasthiti                                                    呼气 山立式

 

PYRAMID
INHALE Jump to right                                            吸气 跳开到右侧
EXHALE Hands to prayer behind back, rotate                      呼气 双手反祈祷于背后
INHALE Look up                                                  吸气 抬头
EXHALE Forward bend over right leg PARSVOTTANASANA              呼气 前屈靠向右腿 加强侧伸展式
HOLD FOR 5 BREATHS                                             保持五个呼吸
INHALE Come up, look up                                         吸气 起身，看上方
EXHALE Turn                                                           呼气 转身
INHALE Look up                                                       吸气 抬头
EXHALE Forward bend over left leg PARSVOTTANASANA          呼气 前屈靠向左腿 加强侧伸展式
HOLD FOR 5 BREATHS                                             保持五个呼吸
INHALE Come up, look up                                         吸气起身，看上方
EXHALE Samasthiti                                                   呼气 山立式

 

STANDING  LEG  STRETCH
INHALE Lift right foot and grab big toe                        吸气 抬右腿，手抓大脚趾
UTTHITA HASTA  PADANGUSTHASANA A
HOLD FOR 5 BREATHS                                             保持五个呼吸
EXHALE Leg to the side UTTHITA HASTA PADANGUSTHASANA B         呼气 腿向身体一侧打开
HOLD FOR 5 BREATHS                                          保持五个呼吸
INHALE Leg to the front                                          吸气 腿回正
EXHALE  Head to leg                                               呼气头靠向右腿
INHALE Head to center                                             吸气 头回正
EXHALE Hands to hips, hold leg up                              呼气 手回到腰，右腿保持
UTTHITA HASTA  PADANGUSTHASANA D
HOLD FOR 5 BREATHS                                          保持五个呼吸
INHALE Leg up                                                      吸气 腿抬高
EXHALE  Samasthiti                                                呼气 山式
INHALE Lift left foot and grab big toe                        吸气 左腿抬高，抓大脚趾
UTTHITA HASTA  PADANGUSTHASANA A

HOLD FOR 5 BREATHS                                            保持五个呼吸
EXHALE Leg to the side UTTHITA HASTA PADANGUSTHASANA B        呼气 腿打开到一侧
HOLD FOR 5 BREATHS                                             保持五个呼吸
INHALE Leg to the front                                            吸气 腿回正
EXHALE  Head to leg                                                 呼气 头靠向左腿
INHALE Head to center                                              吸气 头回正
EXHALE Hands to hips, hold leg up                             呼气 手松开回腰，左腿保持
UTTHITA HASTA  PADANGUSTHASANA D
HOLD FOR 5 BREATHS                                           保持五个呼吸
INHALE Leg up                                                       吸气 腿抬高
EXHALE  Samasthiti                                                 呼气 山式站立

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