瑜伽课堂常用英语知识讲解.doc

瑜伽课堂常用英语

瑜伽课堂常用英语
inhale (breath in) 吸气
exhale (breath out) 呼气
deep breath in 深吸气
deep breath out深呼气
hold breath in保持吸气
hold breath out保持呼气
don't force your breath不要强迫呼吸
keep relax and normal保持自然和放松
keep back straight (spine)保持背部挺直
open your shoulder打开你的肩膀
open our pelvic打开我们的盆骨（臀部）
tighten your hips,tighten knee, calf, muscle臀部，膝盖，小腿肌肉收紧
lift your chest, roll your shoulder back挺胸，向后转动你的肩
bend forward/bend back前弯/后弯
focus your mind in balance注意力集中在平衡上
open your feet 3 to 3.5 feet打开双足3到3.5英尺
twist your body right向右扭转身体
twist your body left向左扭转身体
lie flat on your back on the ground仰卧平躺在垫子上
neck relax, shoulder spine, all back muscle. hip muscle/joint, thigh, knee, calf, ankle, kneel, toes, elbow, palm, fingers, relax

颈部放松，肩膀，脊柱，所有背部肌肉，臀部肌肉/关节，大腿，膝盖，小腿，脚踝，脚趾，肘部，手掌，手指，全部放松。
relax your breath/and mind放松你的呼吸和意识
observe your body on ground. "how peace full and relax"find same peace in your mind.
专注你的身体。并在意识中寻找同样的宁静与放松。
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OM
Then 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 ones by one, come into stand position
依次弯曲你的腿，慢慢站立起来。
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 pay 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 yogic joints movements.
保持这种平和的状态，然后开始精微的关节活动。

瑜伽体式：Adho Mukha Svanasana下犬式

Adho Mukha Svanasana(AH-doh MOO-kah shvah-NAHS-anna)
adho = downward
mukha = face
svana = dog
Downward-Facing Dog
Step by Step
 1、Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
用手和膝来到垫子上。膝要在髋的正下方，手在肩下微微向前的位置。食指互相平行，或者轻微转向外，并转脚趾向下。
2、Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
呼气并提起膝部离开地板。开始保持膝部轻微弯曲并提起脚跟离开地板。从骨盆的后部拉长尾骨，并轻轻地把它压向耻骨。相对这个阻力，提起坐骨朝向天花板，从脚踝内侧拉大腿内侧向上进入腹股沟。
3、Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
然后随着呼气，推你的大腿上部的后侧并伸展你的脚跟向地板的方向，或者落到地板上。伸展膝盖但确保不要锁死。稳固大腿外侧，并把大腿上部轻轻地向内卷。缩短前侧的骨盆。
4、 Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang.
牢固手臂外侧并把食指的根基积极地压向地板。沿着手臂，从双手的这两点提起，从手腕到肩膀的顶点。稳固肩胛骨进入背部，然后扩宽肩胛骨并拉它们向尾骨的方向。保持头在两上臂之间，不要悬起。
 5、Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's Pose.
下犬式是传统拜日式中的一个体式。它本身就是一个卓越的体式。在这个体式保持1到3分钟。然后随着呼气屈膝到地板，婴儿式休息。

Parsvottanasana加强侧伸展式

Step by Step
Stand in Tadasana . With an exhalation, step or lightly jump your feet 3.5to 4 feet apart. Rest your hands on your hips. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
山式站姿。呼气，走或者跳开3.5到4步的距离。把手放在髋部。转左脚向右45到60度，右脚向右90度。右脚的脚跟和左脚的脚跟对齐。稳固你的大腿并把右大腿向外转，让右膝盖的中心和右脚踝的中心在一直线。
Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the back heel. Press your outer thighs inward, as if squeezing a block between your thighs. Firm your scapulas against your back torso, lengthen your coccyx toward the floor, and arch your upper torso back slightly.
呼气并把躯干转向右侧，让你的骨盆的前面尽可能地与垫子前侧边缘一致。在左髋向前转的同时，左大腿股骨往回拉并大腿往后脚跟的方向固定。大腿外侧往里侧压，就像大腿之间夹一块瑜伽砖。把肩胛稳固于躯干后侧，向地板方向拉长尾骨，并把躯干上部往后轻轻地拱起。
With another exhalation, lean the torso forward from the groins over the right leg. Stop when the torso is parallel to the floor. Press your fingertips to the floor on either side of the right foot. If it isn't possible for you to touch the floor, support your hands on a pair of blocks or the seat of a folding chair. Press the thighs back and lengthen the torso forward, lifting through the top of the sternum.
随着另一个呼气，把躯干向前屈到右腿的上方。当躯干和地板平行时停止。把指尖压向地板，或者放在右腿的两侧。如果不能接触到地板，用瑜伽砖或者一折叠的椅子的座位支撑手。把大腿压向后，并拉长躯干前侧，通过胸骨的上端来上提。
In this pose the front-leg hip tends to lift up toward the shoulder and swing out to the side, which shortens the front-leg side. Be sure to soften the front-leg hip toward the earth and away from the same-side shoulder while you continue squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of the front leg deep into the pelvis.
在这个体式，前腿的髋部倾向于抬起向肩膀和方向并向这一侧摆动，从而缩短了前侧腿这边。确保缩短前侧腿髋部向地面的距离并远离同侧肩膀，同时继续把大腿外侧向内压。把前脚的大脚趾趾球和脚跟内侧牢牢地压向地板，然后提起前腿内侧腹股沟深深进入骨盆。
Hold your torso and head parallel to the floor for a few breaths. Then, if you have the flexibility, bring the front torso closer to the top of the thigh, but don't round forward from the waist to do this. Eventually the long front torso will rest down on the thigh. Hold your maximum position for 15 to 30 seconds, then come up with an inhalation by pressing actively through the back heel and dragging the coccyx first down and then into the pelvis. Then go to the left side.
保持你的躯干和头和地板平行几个呼吸。然后，如果你柔韧性好，把躯干前侧更近地带向大腿顶端，但不要从腰部弓着背做一动作。最终，躯干放在大腿上休息。在你最大限度的体式保持15到30秒，然后随着呼气，通过把后脚跟积极地压向地板和先把尾骨拉向下进入骨盆再起来。然后进行左侧。
瑜伽体式名称参考——梵文、英文、中文 (A)
梵文
英文
中文
Adho Mukha Matsyasana
Downward Facing Fish
反鱼式
Adho Mukha Svanasana
Downward Facing Dog
下犬式
Adho Mukha Svanasana, Salamba
Downward Facing Dog, Supported
支撑下犬式
Adho Mukha Utkatasana
Upsidedown Chair/Awkward
倒立幻椅式
Adho Mukha Virasana
Downward Facing Hero
儿童式
Adho Mukha Vrkshasana in Padmasana
Downward Facing Lotus Tree
手倒立莲花式
Adho Mukha Vrksasana/Vrkshasana
Downward Facing Tree / Arm Balance/ Handstand
手倒立式    
Advasana
Prone
俯卧放松式
Agnistambhasana
Fire Log
单盘前曲伸展式
Akarna Dhanurasana
Archers / Shooting Bow
弓箭式
Anantasana
Lord Vishnu's Couch
毗湿奴式    
Anjaneyasana
Lunge
冲刺式
Anuvittasana
Standing Back Bend
站立后弯式
Apanasana
Knees to Chest
膝到胸式
Ardha Baddha Pada Mayurasana
Half Bound Lotus in Peacock
单莲花结合孔雀式
Ardha Baddha Padma Paschimottanasana
Seated Bound Half Lotus Forward Bend
单莲花结合前曲式
Ardha Baddha Padmasana
Seated Half Bound Lotus Posture
半莲花加强背部前曲
伸展坐式
Ardha Baddha Padmottanasana
Standing Bound Half Lotus Forward Bend
半莲坐前屈式
Ardha Bhekasana
Half Frog
半蛙式
Ardha Bhekasana in Ustrasana
Half Frog in Camel
半蛙骆驼式
Ardha Bhujangasana
Low Cobra / Half Cobra
半眼镜蛇式
Ardha Chandrasana 1 & 2
Half Moon
新月式
Ardha Chandrasana, Parivrtta Salamba
Revolved Half Moon, Supported
支撑扭转半月式
Ardha Dhanurasana
Half Bow
半弓式
Ardha Kumasana
Half Tortoise
半龟式
Ardha Mandalasana
Half Circle
半圆式
Ardha Matsyendrasana
Half Lord of the Fishes/Seated Spinal Twist
半鱼王式
Ardha Namaskar
Half Prayer
半祈祷式
Ardha Navasana
Half Boat
半船式
Ardha Padmasana
Half Lotus
半莲花式
Ardha Pavanamuktasana
Half Wind Releasing
单腿膝到胸式（半祛风式）
Ardha Pincha Mayurasana
Half Peacock/Dolphin or Pincha Mayrasana Prep
海豚式
Ardha Savasana
Half Corpse
半仰卧放松式
Ardha Sirsasana
Half Headstand
半头倒立式
Ardha Salabhasana
Half Locust
半蝗虫式
Ardha Urdhva Padmasana
Half-Aloft Lotus
半莲花提升式
Ardha Uttanasana
Half Forward Bend
半站立前曲式
Ashwa Sanchalasana
Equestrian
奔马式
Astavakrasana
Arm Balancing
八字扭转式

Baddha Dandayamana Surya Yantrasana
Bound Standing Sun Dial
站立结合罗盘式
Baddha Dhanurasana
Revolved Bow
扭转弓式
Baddha Hasta Eka Padasana
Bound One Hand to Leg
单腿锁手式
Baddha Hasta Sirsasana
Bound One Hand Headstanding
束手头倒立式
Baddha Konasana
Cobbler's/Bound Angle/Bound Lotus
束角式
Baddha Padmasana
Bound Lotus
闭莲式
Baddha Parivrtta Parighasna
Bound Gate Latch
闭合门闩式
Baddha Parivrtta Vatsayasana
Bound Revolved Equestrial
奔马结合扭转式
Baddha Parivrtta Parsva Konasana
Bound Revolved Extended Side Angle
侧角扭转结合伸展式
Baddha Parivrtta Ardha Chandrasana
Bound Revolved Half Moon
结合扭转半月式
Baddha Trivikramasana
Bound Three Step/Stride
站立单腿上伸展结合式
Baddha Vatyasana
Bound Horse/Equestrian
结合奔马式
Bakasana
Crane/Crow
禅鹤式（起重机式）
Balasana
Child's
儿童式
Bhadrasana
Gentle/Auspicious or Throne
绅士式
Bhairavasana
Terrible / Formidable
敬畏式
Bharadvajasana 1 & 2
Seated Side Twist (no cross legs)
坐立侧扭转式
Bhekasana
Frog
蛙式
Bhujangasana
Cobra
眼镜蛇式
Bhujapidasana
Arm Pressure
脚交叉双臂支撑式
Bidalasana
Cat
猫弓背式
Brahmacharyasana
The Controlled One / The Continence
独身式
Buddhasana
Buddha / Enlightened
佛陀式
Chakorasana
Partridge
鹌鹑式
Chakra Bhandasana
Chakra Stimulating
飞轮式  
Chakrasana
Wheel or (inverted) Bow
轮式
Chakravakasana
Tiger
虎式
Chandrasana
Moon
新月式
Chaturanga Dandasana
Four-Limbed Staff
俯卧撑式

瑜伽英语园地

瑜珈知识:首页 全部
ypes of Yoga

There are over a hundred different schools of Yoga. Some of the most well known are described below:

辅助瑜伽（ Iyengar yoga ）

Iyengar yoga is a kind of creative and inspirational method of Hatha yoga, which was invented by B.K.S.Iyengar 60 years ago.

60多年前，B.K.S.Iyengar 发明了一种极具创新性和富有灵感的传统Hatha瑜伽习练方法—辅助瑜伽。

In the Iyengar system, classical yoga asanas (postures) are taught, aided, when necessary by various props. This innovative use of "props" - belts, bricks, benches, chairs (and others) has made yoga accessible to everyone regardless of age, flexibility or infirmity.

辅助瑜伽习练方式的特点是靠借助不同道具的帮助以达到准确习练体式，比如带子、瑜伽砖、凳子和其他工具，因此也可以称之为辅助瑜伽。每个人都可以练习，不受年龄、柔韧性和身体缺点的影响。

流瑜伽( Hatha Vinyasa Flow Yoga )

Vinyasa Flow Yoga – Flow yoga stems from Ashtanga Yoga, which means ‘eight-limbed’. Vinyasa Flow Yoga incorporates fluid movements with deep, rhythmic breathing.

流瑜伽起源于 Ashtanga 瑜伽，意思是八支。流瑜伽是一套流畅连贯的动作配合深长有节奏的呼吸。

流瑜伽的英文是 hatha vinyasa flow yoga，也简称为 flow yoga，其中“vinyasa”的概念同阿师汤伽瑜伽相同，“Flow”在这里有象流水一样连续不断的含义，即：在流瑜伽的练习过程中感受各种组合顺序的动中有静，静中有动的意思，一般是用来区别传统普通哈他瑜伽课中单个体式的锻炼方法。

流瑜伽(hatha vinyasa flow yoga)是哈他瑜伽(hatha yoga)中的一种流行风格，它引自著名的阿师汤伽瑜伽（Ashtanga vinyasa yoga）。

vinyasa 串联体位法，一般是指与呼吸同步的动作。这个“动作”，在瑜伽锻炼中当然就是指体式而言。体式在开始、转承、完成的整个过程中紧密配合呼吸。所以实际上注意力将会集中于两个方面,其实这和练习传统哈塔瑜伽很多体式过程中也是一样的。它的最大好处在于塑造完美的身材,这方面的优势要明显强于流行我们国内的哈他传统风格课程。

高温瑜伽 ( Bikram Yoga )

Living yoga master Bikram Choudhury is a Hot Yoga innovator. His method of Hot Yoga is a set series of 26 yoga poses, including two pranayama exercises, his series of 26 poses done in a hot room heated to 105°F (40.5°C) each of which is performed twice in a single 90 minute class.

热瑜伽是由 Bikram Choudhury 大师发明的。热瑜伽包含一系列26个瑜伽体式，这26个瑜伽体式在高温38-42摄氏度的教室中完成，其中包括2次调息练习，在90分钟的课堂中每一个体式完成2遍。

Types of Other Yoga

[Hatha Yoga] 哈他瑜伽:

The physical movements and postures, plus breathing techniques. This is what most people associate with yogapractice.

体位配合呼吸的一种瑜伽练习，也是大多数人采用的瑜伽练习方法。

[Jnana Yoga] 智瑜伽:

The path of wisdom; considered the most difficult path.

用智慧的方法实现瑜伽最高境界，也是最难的一种方法。

[Bhakti Yoga] 爱心服务瑜伽:

The practice of extreme devotion in one-pointed concentration upon one’s concept of God.

一心一意对神的敬拜，从而实现瑜伽的最高境界。

[Karma Yoga] 实践瑜伽：

All movement, all work of any kind is done with the mind centered on a personal concept of God

所有的行为和各种工作都要集中精力去做。

本篇文章来源于博雅瑜伽网()　转载请以链接形式注明出处　网址：

1、For things to change, I must change first.要改变，就要先改变自己。                                       
　　点评：可惜世人大多只会抱怨同事、下属、上司、客人、企业、大环境，希望等到他们改变了，自己的命运才会改变。改变自己，才有可能改变周遭的一切。如果自己也改变了，但环境还是不变，那只能说明你改变得还远远不够。

　　2、If it is To Be, it is Up to Me.从我做起。                
　　点评：做好自己的本职工作，学好专业本领，主动与别人沟通，做最好的自己。

　　3、YOU are the club, because YOU are the person who is going to help fill his or her needs.你就代表俱乐部，因为你是帮助客人满足其需求的人。                 
　　点评：任何员工都是酒店的形象代言人，你的一言一行都在客人眼中，心中。

　　4、Every call is the first call of the day.每一次接触客人都是今天的第一次。               
　　点评：第一印象决定一切，今天最后一个客人也需要你用心给他留下最美好的第一印象。

　　5、If you are not serving the customer, your job is to serve somebody who is.如果你不是为客人服务，那么你是在为客人服务的人服务。            
　　点评：后台岗位虽不直接接触客人，但通过对一线员工提供良好服务和支援，也是在为客人服务，所以应该跟一线员工一样严格要求，甚至更严些。要想一线好，二线必须更好才行。

　　6、Simple rule for success, Walk the Extra Mile. (Always do what is required PLUS a bit more.)成功之道：总是做得比期望的多一点点。                           
　　点评：这一点似乎不必解释，问题只有一个：你真的知道客人的期望吗？试着说出来吧，看看你能否满足。

　　7、It doesn‘t matter whether the customer is right or wrong. It matters how they feel.客人对与错并不重要，重要的是他们的感觉。                        
　　点评：我们往往只会纠缠于客人的对错，忘记了他们的感觉。

　　8、The customer may not always be right, but they should be treated right.客人也许并不总是正确的，但是他们应该得到正确的对待。           
　　点评：站在我们的角度看，其实客人大多数时候并不正确，要求也过于无理，只是客人永远只会站在客人的角度，不大会站在我们的角度。

　　9、It's the little things that matters.小事会影响客人的感受。              
　  点评：影响客人感受的基本都是小事，少有大事，我们的工作就是做好无数的小事而已。

　　10、Do ordinary things extraordinary well.小事也要力求完美。                    
　  点评：小事做好了，自然就完美了。

　　11、Anger is one letter away from Danger.在英文中生气与危险仅差一个字母。               
　  点评：跟客人生气时，离危险就不远了。

　　12、Our customers judge us by, What we say, How we say, What we do.客人是通过我们说什么、怎么说、做什么来判断我们的。           
　  点评：说话的内容，方式和作为与否。

　　13、Learn from your mistakes, but never repeat them.要从错误中吸取教训，不要重复错误。                            
　  点评：重复错误和犯低级错误是我们共同的缺点。

　　14、Be a thermostat not a thermometer.要象恒温器，