【第39篇·楊子】 常用的口令詞（九）

腿&腳：Legs&Feet:

Walk your feet forward  雙腳往前走

Thighs roll inward  大腿內旋

Release your knees a little  膝蓋稍微放鬆

Do not force your knee  不要對膝蓋施加壓力

Cross and lift your legs off the mat  雙腿交叉並向上抬，離開墊子

Put your weight onto your heels  重心放在腳後跟

Draw your knees into your chest  膝蓋往胸腔里收

Cross your feet, right over left    雙腳（腿）交叉，右上左下

Keep your back leg straight  後腿保持伸直

Thighs off the floor  大腿離開地面

Gaze at your big toes  凝視大腳趾

髖部：Hips:

Relax your buttocks 放鬆臀部

Pelvis neutral and even 骨盆中正均勻

胸腔：Chest：

Chest up 胸腔上提，挺胸

背：Back:

Do not arch your spine/back  不要拱背

Extend your spine  延展脊柱

肩&頸：Shoulders&Neck:

Maintain the length in the neck  保持頸部的伸展

手臂&手：Arms&Hands:

Place your hands flat on the mat  雙手平放在墊子上

Squeeze the elbows toward each other  手肘內夾

Hands holding the sides of your feet  雙手抓住雙腳的兩側

Fingers pointing back toward you  手指指向身體背部

Fingers spread wide  手指大大張開

Shoulders above the wrists  肩膀在手腕的正上方

Arms parallel to the floor  手臂平行於地面

Arms engaged  手臂有力

頭：Head:

Lift your head off the ground  頭抬起來離開地面

呼吸：Breath:

Five long deep breath  五次深長的呼吸

Direct your breath up into your back and chest  引導呼吸往上進入背部和胸腔