1、inhale (breath in)吸气exhale (breath out)呼气deep breath in深吸气deep breath out深呼气hold breath in保持吸气hold breath out保持呼气dont force your breath不要强迫呼吸keep relax and normal保持自然和放松keep back straight (spine)保持背部挺直open your shoulder打开你的肩膀open our pelvic打开我们的盆骨（臀部）tighten your hips,tighten knee, calf, muscle.臀部，膝
2、盖，小腿肌肉收紧lift your chest, roll your shoulder back挺胸，向后转动你的肩bend forward/bend back前弯/后弯focus your mind in balance注意力集中在平衡上open your feet 3 to 3.5 feet打开双足3到3.5英尺twist your body right向右扭转身体twist your body left向左扭转身体lie flat on your back on the ground仰卧平躺在垫子上neck relax, shoulder spine, all back muscle.
3、hip muscle/joint, thigh, knee, calf, ankle, kneel, toes, elbow, palm, fingers, relax颈部放松，肩膀，脊柱，所有背部肌肉，臀部肌肉/关节，大腿，膝盖，小腿，脚踝，脚趾，肘部，手掌，手指，全部放松。relax your breath/and mind放松你的呼吸和意识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。Simple cross your l
4、egs简易坐（双腿交叉坐）Keep your chest up and your back erect挺胸，背部正直Put your palms on your knees双手放在膝盖上Close your eyes闭上眼睛Bring your palms together front of your chest双手合十，放于你的胸前Well begin with 3 OMS together我们一起唱颂3遍OMThen shartir mantra开篇唱诵Down your head低下你的头Generally raise your head up ,open your eyes and r
5、elease your arms缓慢的抬起你的头，睁开眼睛，放松你的两臂。Deep inhale, raise your arms up, with exhale, drop your body forward. (3-5 inhale)深吸气，抬起你的双臂，呼气， 你身体向前 （3-5 吸气）With inhale, come up吸气，抬起身体。Right palm on left knee and left palm back, with exhale, turn back with inhale, looking front, same practice with another si
6、de右手放在左膝上，左手放在身后，吸气 ，身体向后转，注 前 ， 一 ， 同样的 。Open your legs, move your legs, toes, fingers开你的双腿， 动你的两腿，脚趾，手指。Bend your legs ones by one, come into stand position弯 你的腿，慢慢 起 。Sit in any comfortable posture with back,neck and head in one line.的坐 ，背部，颈部，头 一 直 Hands on knees in Jnan mudra, shoulders relax.两
7、手放在两膝上， 手，两肩放松Divide the weight of whole body on both hips evenly.身体的 currency1在臀部Now pay attention on body, observe subtle sensations around the body.在关注你的身体，“身体的fiflObserve breath. Let in be natural now.专注于呼吸， 自然。Take few deep breaths. 深呼吸。Let begin our practice with three times OM chantings.我们唱诵3
8、 OM开我们的 。Observe the vibrations of OM all over the body.fi OM在身体所的动。Remain in this peace for a while, then begin with subtle yogic joints movements.保持”平和的，然后开的关节 动。inhale吸气exhale呼气stretchyour arms 直手臂bend forward前 keep your kneesstraight 直膝盖look upward向上lie flat on the back仰卧lie flat on the stomach
9、卧pay attention to your breath关注呼吸pay attention to your bteathing helps you to stretch fully into a yoga pose.关注呼吸你 的 warm up 身neck rolls 颈转relax 放松repeat leg stretches 腿部 shoulder rotation 肩转look back as far as possible 向后drop your chin to your chest 下 胸 with your weight balanced evenly on the feet
10、平 到脚上Firm your thigh muscles and lift the knee caps收紧大腿肌肉并上 膝盖Lift the inner ankles to strengthen the inner arches上 脚踝 强 足 Turn the upper thighs slightly inward大腿上部 向 Lengthen your tailbone toward the floor 骨向 的 向 lift the pubis toward the navel 骨向 的 向 Press your shoulder blades into your back, then
11、 widen them across and release them down your back.肩 骨向背部，然后 并放松肩 骨到背部。1-Asana make one firm, free from maladies, and light of limb. ， 并 有 的身体。2-When the breath wanders, the mind is unsteady, but when the breath is still, so is the mind still. 呼吸不 ，的 不; 呼吸 ，的意识 。3-Joy is eternal. It will never die;
12、Sorrow is illusory. It will never live. 的， 不 失;忧愁 虚幻的， 不 存。4-Meditation is a continuous flow of perception or thought, like the flow of water in a river.冥 一” 和知识的延续，就像连绵不断的江河中的水波。5-Meditation,live sleep, cannot be taughtit comes by itself, in its own time.冥，就像睡眠，不教， 自发的。6-As you know deep relaxation
13、, you will feel your mind which grow clear anddetached. 你学 深度放松的 候，你的 维将更 清晰和敏锐。7-Preach lesspractice more; ask lessgive more; worry lesssmile more.少说多 ，少索取多付出，少担忧多笑。8-Anybody can practice Yoga. Yoga dont need special equipment or clothesjust a small amount of space and a strong desire for a healthi
14、er, more fulfilledlife. 都 ，你不需要特殊的设备或者衣服，只需一 小小的 和一 强烈的希望，就 有一更 健康、实的。9-When practicing yoga, people often feel severe pain, but you need to do is take a deep breath, put up with it and overcome it, yoga is actually a metaphor of life. 的 候，经常 fi到痛苦难忍，但你需要 的只 深呼吸，忍 然后克服 ， 其实就 的暗喻。10-letting nature ta
15、ke its course, there are those willing to directly facethe inevitable difficulties and challenges, is our deep-rooted love of nature, yoga is.顺其自然，有心甘情愿的直接面对那些无避免的困难与挑战，爱 我们根深蒂固的天性， 。11-99% of the practice, 1% of the theory, this is yoga.99%的 ，1%的理论，才 。12-Do not depend on style seems how, but depend
16、 on what you are feeling. The rulers subject is convinced in your body and your breath , does not hurry ,does not hurry again不在于体式起 怎么样，在于你fifl 什么。臣服于你的身体和你的呼吸，慢点，再慢点13-Give self a little challenge every time, you energy little field make for is consummate.每 给自己一点点挑战，你就一点点走向完美。14-Yoga resembles musi
17、c. Bodys rhythm , the thought pace , intelligent harmony , symphonic music composing lifes. 像音。身体的节奏， 的步调，心灵的和声，构 命的交响 。15-Change brought to the individual attitude to life by be confident and happy the change in your acute feeling , body to the body of being able to come only is gigantic.自信和以仅仅 之于你
18、对身体的敏锐fifl，身体的化所带给 对 的度的化 巨大的。16-By the purity of food, follows the purification of the inner nature.吃 的 ，你的 心 之 起 。17-Thus being established in asana and having control of the body, taking abalanced died; pranayama should be practiced according to the instructions of the guru. 的教 ， 一 健康的体 ， 一 平衡的 构同 的呼吸。18-Yoga is a science of breathing, is a science of health, is the oldest science of life. 呼吸的 学， 健康的 学， 的 学。
