从头到脚，常见瑜伽英语口令
随着国外瑜伽老师的课程不断进入市场，各种工作坊和各种瑜伽大会上的外籍老师也越来越多，能理解瑜伽的英文指令也越来越有必要。
虽然常常这些场合也有翻译老师，但是即使这位翻译老师的功夫十分到位，相比自己的体悟理解，还是有不同的韵味。而且，若还能说一口流利的英语，当遇到自己喜爱的外籍老师，能和她或他进行无障碍的交流，那也是一件快乐的幸事！
今天，小编就整理了一波瑜伽英语常用词汇和口令，并附上了全是瑜双语瑜伽课程，希望能帮到大家哦~
关于脚(feet)的瑜伽用语
调整双脚 Adjust your feet
绷脚 Point your toes
勾脚 Flex your feet back
抓住大脚趾 Hold your big toes
脚趾抬起来 Lift your toes
脚趾张开 Spread your toes
脚趾指向正前方 Toes point straight ahead
脚趾保持有觉知 Activate your toes
脚后跟往下踩 Press the heels down
脚后跟抵住会阴
Positioning your heel against your perineum
双脚并拢 Place your feet together
双脚打开 Separate the feet
双脚转至平行 Bring the feet parallel
双脚向下扎根
Feet are firmly rooted into the ground
双脚用力踩实地面 Press your feet into the floor
双脚跳开与髋同宽
Jump your feet a hip-distance apart
双脚往前蹬 Push your feet forward
双腿交叉，上提 Cross your legs and lift up
双腿保持与地面平行
Keep the legs parallel with the ground
双脚跳到两手中间
Jump forward and bring your feet between your hands
左脚跟外缘 Outer edge of your left heel
右脚内侧有力踩实
Keep the inner edge of your right foot grounded
大脚趾和踝关节并拢
Big toe and ankle joints touching
保持左脚贴紧右大腿内侧
Keep the left foot pressing into the right inner thigh
关于膝和腿(knees&legs)的瑜伽用语
屈膝 Bend your knees
微屈膝 Slightly bend your knees
右膝弯曲90度 Bend your right knee 90 degrees
膝盖位于脚踝正上方 Knees directly over ankles
膝盖跪地 Sit down on your knees
膝盖骨往上提 Kneecaps come up
膝盖往垫子上压 Press your knees to the mat
左膝正对地面 Left knee pointing down towards the floor
来到坐姿 Come to a seated position
前屈 Bend forward / Fold forward
右腿盘半莲花 Take the right leg into half lotus
站立起身 Come up to standing
站直站高 Stand straight and tall
往前走 Step forward
往前跳 Jump forward
往后跳 Jump back
保持后腿有力 Keep the back leg strong
伸直双腿 Straighten your legs
上提双腿 Lift your legs
直腿上抬 Lift up with straight legs
双腿交叉 Cross the legs
双腿解开 Release your legs
双腿有力 Keep your legs strong
保持双腿启动 Keep your legs active
左腿收回 Take the left leg back
伸展打开腿部后侧 Open the back of the legs
腿尽量往上抬 Bring the leg as high as possible
关于髋(hips)的瑜伽用语
打开髋部 Open your hips
打开腹股沟 Open your groin
髋部水平端正 Hips square
尾骨内扣 Tuck your tailbone down
骨盆朝前 Position your pelvis forward
坐骨水平 Allow the sitting bones to be level
髋关节放松 Release your hip joints
以髋关节为折点前屈 Fold forward from the hips
保持骨盆正对根基 keep your pelvis square to the foundation
保持坐骨坐实地面 Keep your sit bones in firm contact with the floor
关于背和胸腔(back&chest)的瑜伽用语
坐直 Sit straight
背部打直 Straighten your back
拉长脊椎 Lengthen the spine
拱背 Round the back
脊椎拉长并往上提
Lengthen and lift your spine
保持脊椎的伸展
Maintaining the extension in your spine
保持下背的长度和力量
Maintain the length and strength in your lower back
打开胸腔 Open your chest
打开心胸 Open your heart
胸腔上提 Lift your chest
感觉到胸腔在往上提 Feel the chest is lifted
胸腔贴向膝盖 Chest to the knees
身体前侧拉长 Lengthen through front body
感觉到胸腔在扩张 feel your chest expand
关于肩和颈(shoulders&neck)的瑜伽用语
放松肩部 Relax your shoulders
转动肩膀 Roll your shoulder
双肩展开 Shoulders are wide
双肩远离耳朵 Shoulders away from ears
肩膀放平 Square your shoulders
肩膀往下旋转 Rolling your shoulders down
肩膀不能下塌 Do not collapse your shoulders
肩胛骨内收 Shoulder blades in
肩胛骨向下沉 Shoulder blades down
肩胛骨展开 Shoulder blades move away from each other
颈部拉长 Lengthen the neck
颈部保持放松 Neck remains free
放松颈部后侧 Relax the back of your neck
关于手臂和手(arms&hands)的瑜伽用语
屈肘 Bend at your elbows
伸直手臂 Straighten your arms
伸展双臂 Extend your arms
手肘上抬 Let your elbows raise
双手上举 Raise your arms
双手用力下压 Palms pressing down firmly
双手放在膝盖上 Bring your hands to your knees
双手扶髋 Hands on the waist
双手合十 Press the palms together
双手背后反祈祷 Hands in prayer position behind your back
右手抓住左手腕 Hold your left wrist with your right hand
手腕在肩膀的正下方 Wrists under shoulders
手臂向外打开与肩同高 Open your arms wide to shoulder height
双手分开放在垫子上，与肩同宽 Place your hands a shoulder-distance apart on the mat
关于头和眼睛(head&eyes)的瑜伽用语
抬头 Lift your head
下巴内收 Tuck your chin in
目光柔和 Keep the gaze soft
目光稳定 Keeping your gaze steady
目视前方 Gaze forward
眼睛看向大拇指 Gaze at the thumbs
眼睛注视左手指尖 Gaze at your left finger tips
头顶着地 Place the crown of your head on the mat
前额放在垫子上 Place your forehead on the mat
下巴往下接触地面 Move the chin down towards the ground
关于呼吸(breath)的瑜伽用语
聆听你的呼吸 Listen to your breath
专注于呼吸 Focus on your breath
调整呼吸 Regulate your breath
稳定呼吸 Steady the breath
均匀呼吸 Keep the breath even
深长稳定地呼吸
Allow your breath to be deep, long and steady
完全深呼吸五次
Breathe deeply for five steady breaths
每个体式保持5次呼吸
Take 5 breaths in each posture
把空气吸满胸腔和背部
Fill your chest and back with air
引导呼吸向上充满背部和胸腔之间的空间
Direct your breath upward to fill the space in your back and chest
保持声音柔和从而舒展呼吸并释放身体的紧张
Keep the sound soft to free the breath and to release the body’s tension
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一分钟的练习 特别的倒立(双语)董娟90分钟2-3级 流瑜伽
