【第17篇·楊子】瑜伽英語-常用的口令詞（五）

（一）腳：Feet:

1、腳趾抬起來  Lift your toes

2、腳後跟往下踩  Press the heels down

3、腳趾張開  Spread your toes

4、雙腳併攏  Place your feet together

5、雙腳打開  Separate the feet

6、抓住大腳趾  Hold your big toes

7、抓住右腳大腳趾  Grab your right big toe

8、雙腳轉至平行  Bring the feet parallel

9、左腳跟外緣  Outer edge of your left heel

10、雙腳向下扎根  Feet are firmly rooted into the ground

11、雙腳跳到兩手中間  Jump forward and bring your feet between your hands

12、調整雙腳  Adjust your feet

13、右腳內側有力踩實  Keep the inner edge of your right foot grounded

（二）腿：Legs:

1、屈膝  Bend your knees

2、雙腿保持有力  Keep your legs strong

3、雙腿緊實有力  The legs are firm

4、左腳收回  Take the left leg back

5、站立起身  Come up to standing

6、站直站高  Stand straight and tall

7、來到坐姿  Come to a seated position

8、腿盡量往上抬  Bring the leg as high as possible

9、雙腿交叉  Cross the legs

10、膝蓋骨往上提  Kneecaps come up

（三）臀部：Hips:

以髖關節為折點前屈  Fold forward from the hips

（四）背：Back:

拉長脊椎  Lengthen the spine

（五）腹部：Abdomen:

1、肚臍收向脊椎  Draw your navel towards the spine

2、下腹保持內收  Keep the lower abdomen hold in

3、啓動班達（收束）Activate your bandhas

4、從下腹開始扭轉  Spin from the lower belly

（六）胸腔：Chest:

1、打開心胸  Open your heart

2、感覺到胸腔在往上提  Feel the chest is lifted

（七）肩&頸：Shoulders&Neck:

1、頸部拉長  Lengthen the neck

2、肩頸放鬆  Relax your shoulders and neck

3、雙肩展開  Shoulders are wide

4、雙肩展開  Widen the shoulders

5、雙肩下沈  Drop the shoulders

（八）手臂&手：Arms&Hands:

1、手臂上舉  Raise your arms

2、壓實（地面）  Pressing down firmly

3、雙手（合十）在胸前  Hands in front of the heart

4、手掌心壓地  Place the palms on the floor

5、右手肘抵在右膝上  Place your right elbow on your right knee

6、屈手肘  Bending at the elbows

7、手指交扣  Interlock your fingers

8、手肘朝向天花板  Elbows towards the ceiling

9、食指根部往下壓  Ground the root of the index fingers

10、雙手背後合十  Put your palms together behind your back

（九）頭：Head:

1、頭垂向地面  Lower the head towards the floor

2、下巴靠近小腿脛骨  Reaching the chin towards the shin

3、下巴靠近右膝  Bring your chin to your right knee

4、頭頂朝下  Point the crown of head down

5、看鼻尖  Look to the tip of your nose

6、看向天花板  Look up to the ceiling

（十）呼吸：Breath:

1、保持均勻的呼吸  Keeping the breath even

2、呼吸流暢  Breathe smoothly

3、深呼吸一次  Take a deep breath

4、通過呼吸去調整體式  Tune the posture with the breath