实用瑜伽英语

瑜伽作为一种较为普适的身心修养方式，越来越多地进入了人们的生活，为精神和机体均带来舒适、慢节奏的放松体验。与此同时，瑜伽英语的学习需求也日渐增多，对于想要体验双语课程、寻求国外专业资格认证的学员或瑜伽教师，这本英语零基础也可以入门的小书就极为实用。书中内容通俗易懂，采用中英文对照的方式，详细列举有关身体部位、体式方位等专有词汇，兼有常见31组体式的完整口令、 休息术及冥想引导口令，同时附上体式演示图片，为瑜伽英语学习提供系统、有效的参考与帮助。

第 1 章 瑜伽英语常用名词 第 2 章 瑜伽体式常用引导动词及动词短语 第 3 章 瑜伽体式方位引导介词（短语）和副词 第 4 章 瑜伽体式练习中常用口令短语 第 5 章 瑜伽练习的益处、禁忌等常用名词及短语 第 6 章 31个常用瑜伽基础体式引导口令 第 7 章 瑜伽静坐调息引导口令 第 8 章 瑜伽休息术引导口令 第 9 章 一节完整的英文瑜伽课程 附录 1 词汇表 附录 2 瑜伽格言中译

第 8 章  瑜伽休息术引导口令 Chapter 8 Instruction of Savasanain Yoga 挺尸式 Corpse / Savasana 步骤1：仰卧在垫面上，屈双膝，抬起骨盆轻轻离开地面，双手朝向尾骨推动骨盆后侧，然后回到地板上。吸气，慢慢地压右脚跟以伸展右腿，然后再伸展左腿。放松双腿，柔软腹股沟，脚尖向外打开，柔软下背部。双手抬起头部远离颈部，放松颈部。 Lie down on theback. Bend your knees. Lift your pelvic slightly off the floor, with hands pushing the back of pelvic towards thetailbone, then return to the floor. Inhale and slowly extend the right leg bypushing through the right heel, then turn to the left leg. Release both legs.Soften the groins, and turn the feet outward. Soften the lower back. With yourhands lifting the head away from the neck, release the neck. 步骤2：你还可以用毛毯支撑头部和颈部后侧。伸展双臂朝向天花板，肩胛骨远离脊柱。再在地面上放松手臂，继而放松手背，根据舒适程度选择距身体的远近。延展锁骨，柔软舌根、鼻子和耳朵内侧，让双眼下沉。 You can alsosupport the back of your head and neck on a blanket. Raise your arms toward theceiling. Draw the shoulder blades away from the spine, and then release thearms on the floor. Rest the back of hands on the floor, and the distance fromthem to your torso should be adjusted according to comfort. Spread the collarbones.Soften the root of tongue, nose and the inner ears. Let the eyes sink to thehead. 步骤3：排除外界的一切干扰，将意识集中在呼吸上，深深地吸气，腹部慢慢向外隆起，将新鲜空气吸入腹部。再进行呼气，小腹向内收，将身体的废气、浊气向外排出。保持这样的呼吸节奏，内心慢慢变得平静，抛开所有的烦恼和杂念。放松身体和大脑。 Drown out anyoutside noise and focus on breathing. Inhale deeply and belly out, fresh airflling the abdominal cavity. Exhale the waste gas slowly, belly in. Keep thisbreathing rhythm. Calm inside slowly. Put aside all your worries anddistractions. Ease the body and mind. 步骤4：从双脚开始，依次放松身体的每一个部位。放松双脚和脚踝；放松你的双腿、膝盖、膝盖窝；感觉你大腿前侧、后侧都在不断地放松、下沉；放松你的臀部、髋部、腹股沟；感觉你的腹部在放松，后背在放松，胸腔、双肩都在放松、下沉；放松你的颈部、头部；放松你的头皮，感觉你的每一根发丝都在放松，你的身体变得很松、很松，像一根羽毛一样，轻盈地随风飘荡在空中。 Starting withyour feet, ease one part of your body at a time. Relax your feet and ankles;relax your legs, knees, and popliteal fossa. Feel the front and back of yourthigh releasing down onto the floor. Relax your buttocks, hips, and groin. Yourabdomen and back feel relaxed. Relax your chest and shoulders down. Feel yourneck and head relaxed. Relax your scalp and feel that each strand of your hairis relaxing. Your body become light and loose like a feather, floating in theair.