瑜珈與english-國外老師課堂教學常用語

阿詩士·畢斯特老師課堂教學常用語
inhale (breath in)
吸氣
exhale (breath out)
呼氣
deep breath in
深吸氣
deep breath out
深呼氣
hold breath in
保持吸氣hold breath out
保持呼氣
don’t force your breath
不要強迫呼吸
keep relax and normal
保持自然和放鬆
keep back straight (spine)
保持背部挺直
open your shoulder
打開你的肩膀
open our pelvic
打開我們的盆骨（臀部）
tighten your hips,tighten knee, calf, muscle.
臀部，膝蓋，小腿肌肉收緊
lift your chest, roll your shoulder back
挺胸，向後轉動你的肩
bend forward/bend back
前彎/後彎
focus your mind in balance
注意力集中在平衡上
open your feet 3 to 3.5 feet
打開雙足3到3.5英尺
twist your body right
向右扭轉身體
twist your body left
向左扭轉身體
lie flat on your back on the ground
仰臥平躺在墊子上
neck relax, shoulder spine, all back muscle. hip muscle/joint, thigh, knee, calf, ankle, kneel, toes, elbow, palm, fingers, relax
頸部放鬆，肩膀，脊柱，所有背部肌肉，臀部肌肉/關節，大腿，膝蓋，小腿，腳踝，腳趾，肘部，手掌，手指，全部放鬆。
relax your breath/and mind
放鬆你的呼吸和意識

observe your body on ground. "how peace full and relax"find same peace in your mind.專注你的身體。並在意識中尋找同樣的寧靜與放鬆。


瑞吉老師(Rajeev)課堂教學用語哈他初級（Course-hatha I）
I start the class with 3 om and prayer -3-5 minutes .then –sun salution 3 rounds ,each round take 5 minutes total 15-20minutes.課程開始，唱誦三次OM，祈禱3至5分鐘。然後做3輪太陽致敬式，每輪5分鐘，總共用時15-20分鐘。
Then relaxation on the back -1 minute然後，仰臥放鬆1分鐘。
Pawan-muktasana with right leg-1minute.右腿鎖腿式1分鐘。
Then uttan padasana-1minute雙腿拱背伸展式1分鐘
The spinal twist-1minute脊柱扭轉式1分鐘
Leg notation rotation? -1minute.腿部旋轉1分鐘
Then repeat with both leg -4minutes然後，雙腿重複練習4分鐘
Then relaxation 7 breath 放鬆，7個呼吸
Uttan padasana with both leg-1minute雙腿拱背伸展式1分鐘
Pawan muktasana both leg -1minute雙腿鎖腿式1分鐘
Veniation of spinal twist both side-2minutes 脊柱扭轉變體，左右兩側2分鐘
Uttan padasana to halasana-1minute腿部伸展式到犁式1分鐘
Halasana to shoulder stand and variation -1minute犁式到肩倒立及變體1分鐘
From shoulder to halasana 2 breath 肩倒立到犁式2個呼吸
Then setubandhasana-1mintue橋式1分鐘
Setubandhasana to pawan-muktasana-30second橋式到鎖腿式30秒
Then rock and rall pose 搖擺式（搖滾式）
Then relaxation 7 breath 放鬆，7個呼吸
Then turn over翻轉身體
Half cobre pose -1minute半眼鏡蛇式1分鐘
Cabra pose to bhujangasana -45second眼鏡蛇式到蛇式45秒
Bhujangasana to locust pose one-by-one leg -1minute蛇式到蝗蟲式（單腿依次進行）1分鐘
Locust to cat stretch pose (margari-asana)-2minutes蝗蟲式到貓伸展式（貓弓背式）2分鐘
Margari to shashakasana (moon pose )-1minute-relaxation貓伸展式（貓弓背式）到月亮式1分鐘，然後放鬆
Moon pose to vajrasane (caw head pose in vajrasana)-2minutes月亮式到雷電坐（霹靂坐的牛面式）2分鐘
Janu shirasana (right leg)-1minute頭到膝向前彎曲式（右腿）1分鐘
Then waknasana(spinal twist)-1minute脊柱扭轉式1分鐘
Then waknasana to caw head pose -1minute脊柱扭轉式到牛面式1分鐘
Then repeat on the other side -3minutes然後，另一側重複練習，3分鐘
Then relaxation -7breath放鬆7個呼吸
Paschimotanasana-1minute背部伸展式1分鐘
Purvotanasana-1minute反向板式（後仰支架式、後仰平板式）1分鐘
Boat pose -1minute船式1分鐘
Boat pose to aquating position船式過渡到下蹲體式
Padahastasana -1minute 手碰腳向前彎曲伸展式（手觸腳的站立體前屈式）1分鐘
Padahastasana to tadasana -1minute手碰腳向前彎曲伸展式到山式平衡
Tadasana to side bending pose(night and left)-1minute山式平衡到側向彎曲式（左、右）1分鐘
Then open leg然後，兩腿分開
Tri konasana (night side)-1minute三角伸展式（右側）1分鐘
Trikonasana to parsvakonasana-1minute三角伸展式到三角伸展式1分鐘
Parsvakonasana to virbhadrasana -1minute三角側伸展式到戰士式1分鐘
Then repeat with left leg -3minutes左腿重複練習，3分鐘
Then relaxation for 10 minutes放鬆10分鐘
Then om shanty,shanty,shantihi最後，“OM shanty”唱誦
瑞吉（rajeev）老師課堂教學用語哈他混合（Course-hatha II）I begin the class with 3 om and prayer sun salutation 5 rounds-20-30minutes開始，唱誦3次OM，祈禱，5輪太陽致敬式 20-30分鐘
Relaxation on the standing position -1minute站立放鬆1分鐘
Trikonasana with right side -45second右腿三角伸展式45秒
Trikonasana to vtthita parsvakonasana-45second三角伸展式到三角側伸展式
Vtthita parsvakonasana virabhadrasana I -45second三角側伸展式到戰士式1， 45秒
virabhadrasana I to virabhadrasana II -45second戰士式1 到戰士式2， 45秒
then repeat with other leg -4 minute換另一隻腿，重複練習4分鐘
then relaxation 7 breath然後，放鬆7個呼吸

迪恩老師課堂常用語Dhiren’s words
Simple cross your legs簡易坐（雙腿交叉坐）
Keep your chest up and your back erect 挺胸，背部正直
Put your palms on your knees雙手放在膝蓋上
Close your eyes閉上眼睛
Bring your palms together front of your chest 雙手合十，放於你的胸前
We’ll begin with 3 OMS together我們一起唱頌3遍OM
Then shartir mantra開篇唱誦
Down your head低下你的頭
Generally raise your head up ,open your eyes and release your arms 緩慢的抬起你的頭，睜開眼睛，放鬆你的兩臂。
Deep inhale, raise your arms up, with exhale, drop your body forward. (3-5 inhale)深吸氣，抬起你的雙臂，呼氣，讓你身體向前傾（3-5個吸氣）
With inhale, come up隨著吸氣，抬起身體。
Right palm on left knee and left palm back, with exhale, turn back with inhale, looking front, same practice with another side右手放在左膝上，左手放在身後，吸氣時，身體向後轉，注視前方，另一側，做同樣的練習。
Open your legs, move your legs, toes, fingers分開你的雙腿，活動你的兩腿，腳趾，手指。
Bend your legs ones by one, come into stand position 依次彎曲你的腿，慢慢站立起來。

桑尼老師上課常用語Sunil’s words
Sit in any comfortable posture with back,neck and head in one line.選擇任何舒適的坐姿，背部，頸部，頭成一條直線
Hands on knees in Jnan mudra, shoulders relax.兩手放在兩膝上，結成智慧手印，兩肩放鬆
Divide the weight of whole body on both hips evenly.身體的重量均勻地分佈在臀部
Now pay attention on body, observe subtle sensations around the body.現在關注你的身體，觀察身體精微的感覺
Observe breath. Let in be natural now. 專注於呼吸，讓它變得自然。
Take few deep breaths. 做幾次深呼吸。
Let begin our practice with three times OM chantings.讓我們唱誦3次OM開始我們的練習。
Observe the vibrations of OM all over the body.感受OM在身體所產生的震動。
Remain in this peace for a while, then begin with subtle yogic joints movements.保持這種平和的狀態，然後開始精微的關節活動。

轉載自
http://yogiyoga.cn/new/tvnews1.asp?id=1871