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在流瑜伽的課堂上，
我們可以看到
老師的解說語言
非常精簡，
最重要的是把握好節(jié)奏，
帶領(lǐng)學(xué)生“流”起來。
課堂語言的精與簡，
應(yīng)該是我們努力的一個(gè)方向。

拜日式B Exhale get ready to flow.

呼，準(zhǔn)備流動(dòng)；
Bend your knees,inhale,reach up toutkatasana;

屈膝，吸，雙臂上舉，幻椅式
Exhale ,forward;

呼，前屈
inhale, lift your spine, hands connected;

吸，伸展脊柱，手連接（地面或小腿）
exhale ,step or jump backward, chaturanga;

呼，走或跳，至俯臥撐
inhale, press hands, open your chest;

吸，雙手下壓，打開胸腔（進(jìn)入上犬式）
exhale,downward -dog, ground your left heel down, step the right foot forward;

呼，下犬，左腳腳跟壓地，右腿向前
inhale ,virabhadrasana I;

吸，戰(zhàn)士一式

exhale, come down, chaturanga dandasana;

呼，向下，俯臥撐

inhale,corbra or upward dog;

吸，眼鏡蛇或上犬式
exhale ,downward -dog, right heel ground, left footforward;

呼，下犬，右腳壓地，左腳向前；
inhale ,rise, virabhadrasana I;

吸，起，戰(zhàn)士一式；
exhale,chaturanga ,knees bend or straight legs;

呼，俯臥撐，屈膝或伸直雙腿

inhale,press your hands ,strech your back to feet;
吸，雙手下壓，將背部拉向腳方向
exhale,downward facing dog;

呼，下犬式；

now, breathehere, feet hip width,hands shoulder width, press your hands, draw the energy up to your arms, your belly;

現(xiàn)在，在這里保持呼吸，腿與臀同寬，手與肩同寬，雙手按壓，
將能量向上傳送到手臂，腹部；

gather thisennergy and as your exhale send it down intoyour heels;

聚集這股能量，在下一次呼氣時(shí)將它們向下傳送到腳跟;

lift,step or jump forward;

稍提起身體，向前走或跳，

inhale, heartopens;

吸，打開胸腔

exhale,forward.

呼，向前；

Now, bend your knees.inhale, utkasana.

現(xiàn)在，屈膝，吸氣，幻椅式；

exhale,back to center. Samastithi.

呼，回到中心。站立祈禱式。

拜日式A

Inhale, reach your hands over head;

吸，雙手上舉過頭；

exhale, bendyour knees or straight legs, forward;
呼，屈膝或直腿，前屈；

inhale,liftyour spine and hands on the shins or earth;
吸，提起脊柱，手置于小腿或地面上

exhale,step back to plank position;
呼，向后走，進(jìn)入板式

chaturanga,knees bend ,lower down;
屈膝，俯臥撐，放低身體

inhale,corbra,lift your spine, without using your hands;
吸，眼鏡蛇，伸張脊柱向上，不用手的力量

exhale,downwarddog, bend your knees, draw up to your belly, ground evenlly with yourhands, and feel the spine getting longer.

呼，下犬式，屈膝，伸展直到腹部，雙手均勻施力壓地，感覺脊柱越拉越長；

exhale,now inhale, step forward between your hands.
呼，然后吸，向前走至雙手間

inhale,heart opens;
吸，打開胸腔；

exhale,forward bend.
呼，前屈

inhale,comeup, hands to the sky.
吸，起身，手向上

exhale,back to center.
呼，回到中心。

inhale (breath in)
吸氣
exhale (breath out)
呼氣
deep breath in
深吸氣
deep breath out
深呼氣
hold breath in
保持吸氣
hold breath out
保持呼氣
don't force your breath
不要強(qiáng)迫呼吸
keep relax and normal
保持自然和放松

keep back straight (spine)
保持背部挺直
open your shoulder
打開你的肩膀
open our pelvic
打開我們的盆骨（臀部）
tighten your hips,tighten knee, calf, muscle.
臀部，膝蓋，小腿肌肉收緊
lift your chest, roll your shoulder back
挺胸，向后轉(zhuǎn)動(dòng)你的肩
bend forward/bend back
前彎/后彎

focus your mind in balance
注意力集中在平衡上
open your feet 3 to 3.5 feet
打開雙足3到3.5英尺
twist your body right
向右扭轉(zhuǎn)身體
twist your body left
向左扭轉(zhuǎn)身體
lie flat on your back on the ground
仰臥平躺在墊子上
neck relax, shoulder spine, all back muscle. hip muscle/joint, thigh, knee,calf, ankle, kneel, toes, elbow, palm, fingers, relax
頸部放松，肩膀，脊柱，所有背部肌肉，臀部肌肉/關(guān)節(jié)，大腿，膝蓋，小腿，腳踝，腳趾，肘部，手掌，手指，全部放松。

relax your breath/and mind
放松你的呼吸和意識(shí)
observe your body on ground. 'how peace full and relax'find samepeace in your mind.
專注你的身體。并在意識(shí)中尋找同樣的寧靜與放松。
Simple cross your legs
簡易坐（雙腿交叉坐）
Keep your chest up and your back erect
挺胸，背部正直
Put your palms on your knees
雙手放在膝蓋上
Close your eyes
閉上眼睛
Bring your palms together front of your chest
雙手合十，放于你的胸前

We’ll begin with 3 OMS together
我們一起唱頌3遍OM

Thenshartir mantra
開篇唱誦
Down your head
低下你的頭
Generally raise your head up ,open your eyes and release your arms
緩慢的抬起你的頭，睜開眼睛，放松你的兩臂。
Deep inhale, raise your arms up, with exhale, drop your body forward. (3-5inhale)
深吸氣，抬起你的雙臂，呼氣，讓你身體向前傾（3-5個(gè)吸氣）
With inhale, come up
隨著吸氣，抬起身體。

Right palm on left knee and left palm back, with exhale, turn back with inhale,looking front, same practice with another side
右手放在左膝上，左手放在身后，吸氣時(shí)，身體向后轉(zhuǎn)，注視前方，另一側(cè)，做同樣的練習(xí)。
Open your legs, move your legs, toes, fingers

分開你的雙腿，活動(dòng)你的兩腿，腳趾，手指。
Bend your legs ones by one, come into stand position
依次彎曲你的腿，慢慢站立起來。
Sit in any comfortable posture with back,neck and head in one line.
選擇任何舒適的坐姿，背部，頸部，頭成一條直線
Hands on knees in Jnan mudra, shoulders relax.
兩手放在兩膝上，結(jié)成智慧手印，兩肩放松
Divide the weight of whole body on both hips evenly.
身體的重量均勻地分布在臀部
Now pay attention on body, observe subtle sensations around the body.
現(xiàn)在關(guān)注你的身體，觀察身體精微的感覺
Observe breath. Let in be natural now.
專注于呼吸，讓它變得自然。
Take few deep breaths.
做幾次深呼吸。
Let begin our practice with three times OM chantings.

讓我們唱誦3次OM開始我們的練習(xí)。
Observe the vibrations of OM all over the body.
感受OM在身體所產(chǎn)生的震動(dòng)。
Remain in this peace for a while, then begin with subtle yogic jointsmovements.
保持這種平和的狀態(tài)，然后開始精微的關(guān)節(jié)活動(dòng)。