【第27篇·楊子】 常用的口令詞（七）

Step or hop back into a plank position

向後走或者跳，來到板式

The left sit bone is off the floor

左側坐骨離開地面

The left bottom is off the floor

左側臀部離開地面

Drop the left hip down

左髖下沈

Sit low

往下坐低

Ankles together

腳踝併攏

Lean forward

身體向前傾

Lean to the left side

身體傾向左側

Take the binding

捆綁

Spine vertical

脊柱立直

Head to the floor, or chin to the floor

頭或者下巴點地

Holding Asanas helps us to fix our mind and concentration.

在體式中停留有助於我們集中注意力。

Each pose has a Drishti

每個體式都有一個凝視點

By fixing the gaze while we practice, we build concentration, purify our mind and learn to control our senses.

練習中，如果我們有穩定的凝視點，我們就能鍛鍊到注意力、淨化思想、學習控制感官。

Keep your jaw and roof of your mouth soft

下巴和上顎保持柔軟

Keep your fingers together

手指保持併攏

Fingers evenly spread

手指均勻張開

If you don’t distribute your weight evenly across your hands, you can start to get wrist pain.

如果重量不均勻分布於手掌，可能會導致手腕疼痛。

Let the weight come into the hands

重心轉移到手掌

Even, sounded breath

呼吸均勻、呼吸有聲音

The breath is always done through the nose

始終通過鼻子呼吸（鼻吸鼻呼）

All of the inhalations, the chest moves first, then the head; all of the exhalations, the head moves first, then the chest.

所有的吸氣，先動胸口，再動頭；所有的呼氣，先動頭，再動胸口。