<p class="ql-block">1、 瑜伽基础准备</p><p class="ql-block">瑜伽服 yoga wear</p><p class="ql-block">瑜伽垫 yoga mat</p><p class="ql-block">辅具 props</p><p class="ql-block">瑜伽砖 blocks</p><p class="ql-block">抱枕 bolster</p><p class="ql-block">瑜伽带 yoga belt/ strap</p><p class="ql-block">毛毯 blanket</p><p class="ql-block">墙绳 wall rope</p><p class="ql-block">2、 常涉及的身体区域</p><p class="ql-block">头顶 crown</p><p class="ql-block">额头 forehead</p><p class="ql-block">眉毛 eyebrow</p><p class="ql-block">脸颊 check</p><p class="ql-block">鼻孔 nostril</p><p class="ql-block">舌头 tongue</p><p class="ql-block">躯干 trunk</p><p class="ql-block">胸腔 chest</p><p class="ql-block">肚子 belly</p><p class="ql-block">肚脐 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">髋部 Hip</p><p class="ql-block">臀部 bottom</p><p class="ql-block">骨盆 pelvis</p><p class="ql-block">会阴 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">脚趾 toes</p><p class="ql-block">肩胛骨 Shoulder blade</p><p class="ql-block">锁骨 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">耻骨 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">股二头肌 biceps femoris muscle</p><p class="ql-block">股四头肌 quadriceps</p><p class="ql-block">臀肌 Gluteus muscles</p><p class="ql-block">3 、常用动词</p><p class="ql-block">呼吸 breath，inhale，exhale</p><p class="ql-block">延长伸展 lengthen，extend</p><p class="ql-block">伸直 straighten</p><p class="ql-block">缩短 shorten</p><p class="ql-block">变宽 widen</p><p class="ql-block">变圆 roundSoften</p><p class="ql-block">变软；使柔和</p><p class="ql-block">扩张expand</p><p class="ql-block">上提举起 lift，raise</p><p class="ql-block">蹦脚 point the toes</p><p class="ql-block">弯曲 bent</p><p class="ql-block">站立 stand</p><p class="ql-block">伸展 spread</p><p class="ql-block">触摸 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">按压 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 、体式口令引导，长短句子组合</p><p class="ql-block">inhale (breath in) 吸气</p><p class="ql-block">exhale (breath out )呼气</p><p class="ql-block">hold breath in 保持吸气</p><p class="ql-block">hold breath out 保持呼气</p><p class="ql-block">Close your eyes 闭上眼睛</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 仰卧</p><p class="ql-block">lie flat on the stomach 俯卧</p><p class="ql-block">open your shoulder 打开你的肩膀</p><p class="ql-block">open our pelvis 打开我们的盆骨（臀部）</p><p class="ql-block">Simple cross your legs 简易坐（双腿交叉坐）</p><p class="ql-block">Stretch your arms 伸直手臂</p><p class="ql-block">keep your knees straight 伸直膝盖</p><p class="ql-block">tighten your hips,tighten knee, calf muscle. 臀部，膝盖，小腿肌肉收紧</p><p class="ql-block">lift your chest, roll your shoulder back 挺胸，向后转动你的肩</p><p class="ql-block">bend forward/bend back 前弯/后弯</p><p class="ql-block">twist your body right/left 向右扭转身体</p><p class="ql-block">6、基 本 格 式</p><p class="ql-block">动词 + the/your（你的）+ 部位 + 方向/参照物+（修饰词）</p><p class="ql-block">relax your breath/and mind放松你的呼吸和意识</p><p class="ql-block">observe your body on ground. "how peace full and relax"find same peace in your mind. 专注你的身体。并在意识中寻找同样的宁静与放松。</p><p class="ql-block">look back as far as possible 尽可能地向后看</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让重量平均分配到脚上</p><p class="ql-block">Firm your thigh muscles and lift the knee caps收紧大腿肌肉并上提膝盖</p><p class="ql-block">Lift the inner ankles to strengthen the inner arches上提脚踝内侧加强内侧足弓</p><p class="ql-block">Turn the upper thighs slightly inward大腿上部轻微向内旋</p><p class="ql-block">Lengthen your tailbone towards the floor 尾骨向地板的方向拉长</p><p class="ql-block">lift the pubis towards the navel耻骨向肚脐的方向提升</p><p class="ql-block">Bring your palms together front of your chest双手合十，放于你的胸前</p>