在流瑜伽的课堂上.docVIP

在流瑜伽的课堂上，我们可以看到老师的解说语言非常精简，最重要的是把握好节奏，带领学生“流”起来。课堂语言的精与简，应该是我们努力的一个方向。坐姿准备（1）Simple cross your legs简易坐（双腿交叉坐）Keep your chest up and your back erect挺胸，背部正直Put your palms on your knees双手放在膝盖上Close your eyes闭上眼睛Bring your palms together front of your chest双手合十，放于你的胸前We’ll begin with 3 OMS together我们一起唱颂3遍OMThen shartir mantra开篇唱诵Down your head低下你的头Generally raise your head up ,open your eyes and release your arms缓慢的抬起你的头，睁开眼睛，放松你的两臂。Deep inhale, raise your arms up, with exhale, drop your body forward. (3-5 inhale)深吸气，抬起你的双臂，呼气，让你身体向前倾（3-5个吸气）With inhale, come up随着吸气，抬起身体。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，吸气时，身体向后转，注视前方，另一侧，做同样的练习。Open your legs, move your legs, toes, fingers分开你的双腿，活动你的两腿，脚趾，手指。Bend your legs one by one, come into stand position依次弯曲你的腿，慢慢站立起来。坐姿准备（2）Sit in any comfortable posture with back,neck and head in one line.选择任何舒适的坐姿，背部，颈部，头成一条直线Hands on knees in Jnan mudra, shoulders relax.两手放在两膝上，结成智慧手印，两肩放松Divide the weight of whole body on both hips evenly.身体的重量均匀地分布在臀部Now attention on body, observe subtle sensations around the body.现在关注你的身体，观察身体精微的感觉Observe breath. Let in be natural now.专注于呼吸，让它变得自然。Take few deep breaths.做几次深呼吸。Let begin our practice with three times OM chantings.让我们唱诵3次OM开始我们的练习。Observe the vibrations of OM all over the body.感受OM在身体所产生的震动。Remain in this peace for a while, then begin with subtle joints movements. 保持这种平和的状态，然后开始精微的关节活动拜日式AInhale,reach your hands over head吸，双手上举过头；exhale,bend your knees or straight legs,forward呼，屈膝或直腿，前屈；inhale,lift your spine and hands on the ground吸，提起脊柱，手置于小腿或地面上exhale, step back to plank position呼，向后走，进入板式chaturanga, knees bend,lower down屈膝，俯卧撑，放低身体inhale,corbra, lift your spine, without using your hands;吸，眼镜蛇，伸张脊柱向上，不用手的力量exhale,downward facing dog,bend your knees,draw up to yourbelly, push down your hands, and feel the spine getting longer.呼，下犬式，屈膝，伸展直到腹部，双手均匀施力压地，感