1、瑜伽课堂常用英语 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, t
2、ighten knee, calf, muscle 臀部，膝盖，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
3、垫子上 neck relax, shoulder spine, all back muscle. 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
4、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 legs 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 OM Then shartir mantra
5、开篇唱诵 Down your head 低下你的头 Generally raise your head up ,open your eyes and release 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，让你身体向前倾（3-5 个吸气） With inhale, come up 随着吸气，抬起身体。 Right palm on left knee and left palm b
6、ack, with exhale, turn back with inhale, looking front, same practice with another side 右手放在左膝上，左手放在身后，吸气时，身体向后转，注视前方，另一侧，做 同样的练习。 Open your legs, move your legs, toes, fingers 分开你的双腿，活动你的两腿，脚趾，手指。 Bend your legs ones by one, come into stand position 依次弯曲你的腿，慢慢站立起来。 Sit in any comfortable posture wi
7、th back, neck and head in one line. 选择任何舒适的坐姿，背部，颈部，头成一条直线 Hands on knees in Jnan mudra, shoulders relax. 两手放在两膝上，结成智慧手印，两肩放松 Divide the weight of whole body on both hips evenly. 身体的重量均匀地分布在臀部 Now pay attention on body, observe subtle sensations around the body. 现在关注你的身体，观察身体精微的感觉 Observe breath. Le
8、t in be natural now. 专注于呼吸，让它变得自然。 Take few deep breaths.做几次深呼吸。 Let begin our practice with three times OM chartings. 让我们唱诵 3 次 OM 开始我们的练习。 Observe the vibrations of OM all over the body. 感受 OM 在身体所产生的震动。Remain in this peace for a while, then begin with subtle yogic joints movements. 保持这种平和的状态，然后开始
9、精微的关节活动。 瑜伽体式： 瑜伽体式：Adho Mukha Svanasana 下犬式 Svanasana(AH-doh MOO-kah shvah-NAHS-anna) Adho Mukha Svanasana adho = downward mukha = face svana = dog Downward Downward-Facing Dog Step by Step 1、 Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slight
10、ly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. 用手和膝来到垫子上。膝要在髋的正下方，手在肩下微微向前的位置。食指互相平行， 或者轻微转向外，并转脚趾向下。 2、 Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the
11、 floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins. 呼气并提起膝部离开地板。开始保持膝部轻微弯曲并提起脚跟离开地板。从骨盆的后 部拉长尾骨，并轻轻地把它压向耻骨。相对这个阻力
12、，提起坐骨朝向天花板，从脚踝内侧拉 大腿内侧向上进入腹股沟。 3、 Then with an exhalation, push your top thighs back and stretch your heel s onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow t he front of the pelvis. 然后随着呼气，推你的
13、大腿上部的后侧并伸展你的脚跟向地板的方向，或者落到地板 上。伸展膝盖但确保不要锁死。稳固大腿外侧，并把大腿上部轻轻地向内卷。缩短前侧的骨 盆。 4、 Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back,
14、 the n widen them and draw them toward the tailbone. Keep the head between the upper arms; dont let it hang. 牢固手臂外侧并把食指的根基积极地压向地板。沿着手臂，从双手的这两点提起，从 手腕到肩膀的顶点。稳固肩胛骨进入背部，然后扩宽肩胛骨并拉它们向尾骨的方向。保持头 在两上臂之间，不要悬起。 5、 Adho Mukha Svanasana is one of the poses in the traditional Sun Salutat ion sequence. Its also a
15、n excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Childs Pose. 下犬式是传统拜日式中的一个体式。它本身就是一个卓越的体式。在这个体式保持 1 到 3 分钟。然后随着呼气屈膝到地板，婴儿式休息。 Parsvottanasana 加强侧伸展式 Step by Step Stand in Tad asana . With an exhal
16、ation, step or lightly jump your feet 3.5to 4 feet apart. Rest your hands on your hips. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the cente
17、r of the right knee cap is in line with the center of the right ankle. 山式站姿。呼气，走或者跳开 3.5 到 4 步的距离。把手放在髋部。转左脚向右 45 到 6 0 度，右脚向右 90 度。右脚的脚跟和左脚的脚跟对齐。稳固你的大腿并把右大腿向外转， 让右膝盖的中心和右脚踝的中心在一直线。 Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge o
18、f your mat. As the left hip point turns forward, press the head of the left femur back to ground the back heel. Press your outer thighs inward, as if squeezing a block between your thighs. Firm your scapulas against your back torso, lengthen your coccyx toward the floor, and arch your upper torso ba
19、ck slightly. 呼气并把躯干转向右侧，让你的骨盆的前面尽可能地与垫子前侧边缘一致。在左髋向 前转的同时，左大腿股骨往回拉并大腿往后脚跟的方向固定。大腿外侧往里侧压，就像大腿 之间夹一块瑜伽砖。把肩胛稳固于躯干后侧，向地板方向拉长尾骨，并把躯干上部往后轻轻 地拱起。 With another exhalation, lean the torso forward from the groins over the right leg. Stop when the torso is parallel to the floor. Press your fingertip s to the fl
20、oor on either side of the right foot. If it isnt possible for you t o touch the floor, support your hands on a pair of blocks or the seat of a folding chair. Press the thighs back and lengthen the torso forward, lifting through the top of the sternum. 随着另一个呼气，把躯干向前屈到右腿的上方。当躯干和地板平行时停止。把指尖压 向地板，或者放在右腿
21、的两侧。如果不能接触到地板，用瑜伽砖或者一折叠的椅子的座位支 撑手。把大腿压向后，并拉长躯干前侧，通过胸骨的上端来上提。 In this pose the front-leg hip tends to lift up toward the shoulder and swing out to the side, which shortens the front-leg side. Be sure to soften the front-leg hip toward the earth and away from the same-side shoulder while you continue
22、squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of t he front leg deep into the pelvis. 在这个体式，前腿的髋部倾向于抬起向肩膀和方向并向这一侧摆动，从而缩短了前侧 腿这边。确保缩短前侧腿髋部向地面的距离并远离同侧肩膀，同时继续把大腿外侧向内压。 把前脚的大脚趾趾球和脚跟内侧牢牢地压向地板，然后提起前腿内侧腹股沟深深进入
23、骨盆。 Hold your torso and head parallel to the floor for a few breaths. Then, if you have the flexibility, bring the front torso closer to the top of the thigh, but dont round forward from the waist to do this. Eventually the long front torso will rest down on the thigh. Hold your maximum position for
24、 15 to 30 seconds, then come up with an inhalation by pressing actively through the back h eel and dragging the coccyx first down and then into the pelvis. Then go to the left side. 保持你的躯干和头和地板平行几个呼吸。然后，如果你柔韧性好，把躯干前侧更近地带向大 腿顶端，但不要从腰部弓着背做一动作。最终，躯干放在大腿上休息。在你最大限度的体式 保持 15 到 30 秒， 然后随着呼气， 通过把后脚跟积极地压向地板和
25、先把尾骨拉向下进入骨盆 再起来。然后进行左侧。 Adho Mukha MatsyasanaDownward Facing Fish 中文 反鱼式 Adho Mukha Svanasana Downward Facing Dog 下犬式 Adho Mukha Svanasana,Downward Facing Dog, 支撑下犬式 Salamba Supported Adho Mukha UtkatasanaUpsidedown Chair/Awkward 倒立幻椅式 Adho Mukha Virasana Downward Facing Hero 儿童式 Adho Mukha Vrkshasa
26、na Downward Facing Lotus Tree 手倒立莲花式 in Padmasana Adho Mukha Downward Facing Tree / Arm 手倒立式 Vrksasana/Vrkshasana Balance/ Handstand Advasana Prone 俯卧放松式 Agnistambhasana Fire Log 单盘前曲伸展式 Akarna Dhanurasana Archers / Shooting Bow 弓箭式 Anantasana Lord Vishnus Couch 毗湿奴式 Anjaneyasana Lunge 冲刺式 Anuvittas
27、ana Standing Back Bend 站立后弯式 Apanasana Knees to Chest 膝到胸式 Ardha Baddha Pada Half Bound Lotus in Peacock 单莲花结合孔雀式 Mayurasana Ardha Baddha Padma Seated Bound Half Lotus 单莲花结合前曲式 Paschimottanasana Forward Bend 半莲花加强背部前曲 Ardha Baddha Seated Half Bound Lotus Padmasana Posture 伸展坐式 Ardha Baddha Standing
28、Bound Half Lotus 半莲坐前屈式 Padmottanasana Forward Bend Ardha Bhekasana Half Frog 半蛙式 Ardha Bhekasana in Half Frog in Camel 半蛙骆驼式 Ustrasana Ardha Bhujangasana Low Cobra / Half Cobra 半眼镜蛇式 Ardha Chandrasana 1 considered the most difficult path. 用智慧的方法实现瑜伽最高境界，也是最难的一种方法。 Bhakti Yoga 爱心服务瑜伽: The practice o
29、f extreme devotion in one-pointed concentration upon ones concept of God. 一心一意对神的敬拜，从而实现瑜伽的最高境界。 Karma Yoga 实践瑜伽： All movement, all work of any kind is done with the mind centered on a personal concept of God 所有的行为和各种工作都要集中精力去做。 Surya Namaskara A 拜日式 a 3 次 Surya Namaskara B 拜日式 b 3 次 Padangusthasana
30、 站姿前屈 Utthita Trikonasana 三角伸展式 Utthita Parsvakonasana 侧角伸展式 Prasarita Padottanasana A 双角式 a Prasarita Padottanasana C 双角式 c Utthita Hasta Padangushasana A 手抓大脚趾单腿直立式 a Ardha baddha Padmottanasana 半莲花单腿加强背部伸展式 Virabhadrasana A 战士第一式 Virabhadrasana B 战士第二式 Dandasana 手杖式 Paschimottanasana A 双腿背部伸展式 a
31、Ardha Baddha Paschimottanasana 半莲花背部伸展式 Jaru Sirsasana A 单腿背部伸展式 a Marichyasana A 玛里琪 a Marichyasana C 玛里琪 c Navasana 船式 3 次 Baddha Konasana A 束角式 A Upvishta Konasana A 坐角式 A Urdhava Dhanurasana 轮式(简化式) Urdhava Dhanurasana 轮式 Paschimottanasana B 双腿背部伸展式 b Savangasana 肩倒立 Halasana 犁式 Karnapidasana 膝碰
32、耳犁式 Matsyasana 鱼式(简化式) Baddha Padmasana 束莲花式 Padmasana 莲花式 Tolasana 天平式 Savasana 摊尸式 “Restrict the opening of the throat Nadi so that the air touches from“ the throat to the chest, making a sound while passing.“ “ (Hatha Yoga Pradipika Chapter 2 verse 51) “控制喉轮的开合, 让气流触压喉部进入胸腔, 并在通过时发出声音“ (哈他瑜伽之 光 第
33、二章 51 节) Ujjayi means rising victoriously. When practiced regularly the chest and torso remain up giving the practitioner a look of pride. Ujjayi pranayama is the roots of yoga breathing techniques. It is the foundation of proper breathing and one of the most commonly practiced yoga breathing techni
34、ques. In Ujjayi pranayama the body becomes a musical instrument. The ears and mind continually listening and fine tuning this instrument to create the perfect sounds during inhalation and exhalation. 乌加依意为至高无上的征服. 练习时胸部和躯干扩张如同一位骄傲的征服者. 乌加依呼吸控制法是瑜伽呼吸技巧的基础, 是建立正确呼吸的基石, 也是练习 最广的呼吸技巧. 在乌加依呼吸中, 身体成为一件乐器.
35、 耳朵和大脑不断倾听, 调谐,从而在呼吸中创造出完美的音色. Many yoga practitioners believe that our life is measured by the amount of breaths that are taken. For this reason Ujjayi is used to lengthen the breath and lengthen the span of life. An unsteady breath leads to an unsteady mind therefore Ujjayi is also practiced to sm
36、oother the flow of breath and harmonize the breathing rhythms. 许多练习者认为生命的长度被呼吸的次数限制, 因此乌加依被用来延长呼 吸,扩展生命. 呼吸不稳导致头脑浑浊, 因此乌加依练习也被用来调节呼吸频率, 令呼吸更加和谐 . Technique : Inhale gently allowing the air to pass into the body with ease and no resistance. Exhale make a sound with the mouth closed that sounds like “
37、hhhhha“. Make the sound the same throughout the exhalation. This will indicate the same amount of air leaves the lungs throughout the exhalation. An uneven sound usually indicates an unsteady nervous system. Or you can say during exhale we have to partially contract our Glottis and then automaticall
38、y this sound can produce, if cant then just let your chin little down and try. 技巧: 技巧: 吸气时放松, 让气流毫无阻碍地进入. 呼气时,闭上嘴巴, 喉部发出类似“哈“的声音. 每次呼气时,让声音保持一致, 这表明从肺部释放的气体量一致.不稳定 的声音通常暗示不稳的神经系统. 你也可以理解为,在每次呼气时收缩声门, 自 然发出这种声音. 如果开始做不到 , 可以试着微收下巴. Resistance created by the sound slows down the breathing rate and cre
39、ates a back pressure that helps keep the airways open. 由声响导致的阻力降低了呼吸频率, 产生一种反向压力使得气道通畅 . Careful not to use too much force. A sound that is too loud indicates too much internal conflict. Muscles are used in the exhalation and other muscles are used in restricting the exhalation and also to create th
40、e sound. Use the muscles lightly so that the conflict of energy within is soft. 注意,不要过分用力. 声音太大说明内部的“冲突 “太激烈.部分肌肉作用于 呼气过程, 部分用于阻止呼出, 因此产生了声音. 轻柔的运用肌肉群 , 保证内部 能量的冲突是温和的 .Note : Ujjayi Pranayama also used in Vinyasa and Astanga yoga practice, this breathing gives body relaxation and calm feeling so yo
41、u can enjoy your yoga practice. While Practice this breathing abdomen is passive and Chest, lungs part is active. 提示: 提示: 乌加依呼吸控制法也被用于流瑜伽和阿斯汤加瑜伽练习.此呼吸法令身体 放松, 平静, 从而充分享受练习过程.练习此呼吸法是腹部处于被动状态, 胸腔 和肺部则处于主动 . Benefits of Ujjayi Pranayama : The practice of Ujjayi Pranayama raises body heat, the sound vib
42、rations calm and focus the mind, letting you relax more. Ujjayi can also be used to lower blood pressure and slow heart rate. Alternatively, it can also be used to raise the blood pressure and heart rate. This, again, depends on whether you are practising the Ashtanga style of forceful Ujjayi or the
43、 meditative style of slow and soft Ujjayi. Ujjayi can also be effectively used for pain reduction, insomnia, and migraines. 益处: 益处:练习乌加依呼吸控制法增加体内热量, 声音的震动使得大脑平静 , 身体更 加放松. 乌加依也可以降低血压, 减缓心率 . 另外, 它也可以提高血压,加快心 跳. 这取决于你练习阿斯汤加风格的强烈乌加依还是冥想性质的舒缓乌加依. 乌加依也可以有效地减少疼痛,缓解失眠和偏头痛现象 . However, the most remarkable
44、benefit Ujjayi Pranayama has to offer is that it performs internal purification, activation and energizing along with outer control and conditioning all at once. Ujjayi Pranayama cures heat in the head as well as and lung diseases like asthma, tuberculosis. 尽管如此, 不得不介绍的乌加依最显著的功效是:体内净化, 通过外部控制激活 协调能量
45、. Namaste Ji, Yogi Manu 简述：有些瑜伽词汇对初学者来说,听了一头雾水。它们不是瑜伽种 类,而是常用于瑜伽练习的词汇。 asana：posture ，姿势、体位 pranayama：breathing，呼吸节奏 dhyana：meditation ，中译“禅那”，印度的静坐冥想 yoga nidra：deep relaxation，瑜伽休息术 Samadhi：a state of joy and peace，快乐宁静的状态 Bhagavad Gita： 薄伽梵歌，每一个修习瑜伽的人必读的一本书。 Hatha Yoga： 哈达瑜伽，瑜伽中的一支，是现今最流行亦最为人熟悉的瑜
46、伽修炼方法。 Power Yoga： 力量瑜伽。 Ashtanga Yoga：阿斯汤加瑜珈，又名 Power Yoga，是哈达瑜伽中最讲求体力的。Hiranyagarbha：布茹阿玛，金胎。是从至尊的能量产生的最初的生物。Integral Yoga：完整瑜伽。 Iyengar Yoga：近年西方最为人熟悉的哈达瑜伽学派。Iyengar Yoga 将瑜伽科学及医学化，借以改善个人生理及心理上的种种毛病。 Jnana Yoga：智者瑜伽。是一个探讨哲学，进行思辩（最终获得自知之明）的体系，它要求你研究自己关心的经文，并进行沉思。 Ujjayi：胜利呼吸法，一独特的呼吸技巧与方法。 Bandha：能量收束法，一项具有水闸门般的功能，用来控制生 命能的技巧。Drishtis：凝视法，指注视或集中在一点上。 Viniyoga：维尼瑜伽，由斯瑞特克瑞斯纳玛查雅大师 （Krishnamacharya）在上世纪七十年代创立。 Vinyasa yoga：流瑜伽。 Sun Salutation：拜日式。 sira：脉管 dhamani：经络 srotas：输管 Sivananda Yoga：希瓦难陀瑜伽 pratyahara： 梵语意为制止感觉。
