在流瑜伽的课堂上_流瑜伽排课

在流瑜伽的课堂上由刀豆文库小编整理，希望给你工作、学习、生活带来方便，猜你可能喜欢“流瑜伽排课”。

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 cro 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 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A Inhale,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，感觉脊柱越拉越长； exhale, now inhale,step forward between your hands呼，然后吸，向前走至双手间inhale, heart opens吸，打开胸腔； exhale,forward bend呼，前屈

inhale,come up,hands to the sky吸，起身，手向上 exhale, back to cente呼，回到中心。

拜日式B

Exhale , get ready to flow呼，准备流动；

Bend your knees,inhale,arms upward utkatasana屈膝，吸，双臂上举，幻椅式 Exhale ,forward呼，前屈

inhale, stretch spine,hands connected吸，伸展脊柱，手连接（地面或小腿）exhale ,walk or jump backward,chaturanga呼，走或跳，至俯卧撑

inhale, pre hands, open your chest吸，双手下压，打开胸腔（进入上犬式）

exhale,downward-facing dog pose，ground your left heel down, step the right foot forward 呼，下犬，左脚脚跟压地，右腿向前 inhale ,virabhadrasana I吸，战士一式

exhale, come down, chaturanga dandasana呼，向下，俯卧撑 inhale,corbra or upward dog吸，眼镜蛇或上犬式

exhale ,downward facing dog。right heel ground, left foot forward呼，下犬，右脚压地，左脚向前； inhale ,rise,virabhadrasana I吸，起，战士一式；

exhale,chaturanga ,knees bend or straight legs;呼，俯卧撑，屈膝或伸直双腿

inhale, pre your hands ,strech your back to feet吸，双手下压，将背部拉向脚方向 exhale,downward facingdog;呼，下犬式；

now,breathe here,feet hip width, hands shoulder width,pre your hands, draw the energy up to your arms, your belly 现在，在这里保持呼吸，腿与臀同宽，手与肩同宽，双手按压，将能量向上传送到手臂，腹部；

gather this ennergy and as your exhale send it down into your heels 聚集这股能量，在下一次呼气时将它们向下传送到脚跟;lift ,step or jump forward;稍提起身体，向前走或跳，inhale,heart opens;吸，打开胸腔 exhale, forward.呼，向前；

Now,bend your knees.inhale, utkasana现在，屈膝，吸气，幻椅式； exhale, back to center.Samastithi.呼，回到中心。站立祈祷式。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

常用词语：

open your chest展开心胸

open our pelvic打开我们的盆骨（臀部）

tighten your hips,tighten thigh，lift the knee caps, calf muscle tightening。臀部，膝盖，大腿，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

lay down face up，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, heel, 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，脚跟，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。该文转载自微信公众平台：悠瑜伽