【第17篇·楊子】瑜伽英語-常用的口令詞（五）
（一）腳：Feet:
1、腳趾抬起來Lift your toes
2、腳後跟往下踩Press the heels down
3、腳趾張開Spread your toes
4、雙腳併攏Place your feet together
5、雙腳打開Separate the feet
6、抓住大腳趾Hold your big toes
7、抓住右腳大腳趾Grab your right big toe
8、雙腳轉至平行Bring the feet parallel
9、左腳跟外緣Outer edge of your left heel
10、雙腳向下扎根Feet are firmly rooted into the ground
11、雙腳跳到兩手中間Jump forward and bring your feet between your hands
12、調整雙腳Adjust your feet
13、右腳內側有力踩實Keep the inner edge of your right foot grounded
（二）腿：Legs:
1、屈膝Bend your knees
2、雙腿保持有力Keep your legs strong
3、雙腿緊實有力The legs are firm
4、左腳收回Take the left leg back
5、站立起身Come up to standing
6、站直站高Stand straight and tall
7、來到坐姿Come to a seated position
8、腿盡量往上抬Bring the leg as high as possible
9、雙腿交叉Cross the legs
10、膝蓋骨往上提Kneecaps come up
（三）臀部：Hips:
以髖關節為折點前屈Fold forward from the hips
（四）背：Back:
拉長脊椎Lengthen the spine
【【第17篇·楊子】瑜伽英語-常用的口令詞（五）】（五）腹部：Abdomen:
1、肚臍收向脊椎Draw your navel towards the spine
2、下腹保持內收Keep the lower abdomen hold in
3、啓動班達（收束）Activate your bandhas
4、從下腹開始扭轉Spin from the lower belly
（六）胸腔：Chest:
1、打開心胸Open your heart
2、感覺到胸腔在往上提Feel the chest is lifted
（七）肩&頸：Shoulders&Neck:
1、頸部拉長Lengthen the neck
2、肩頸放鬆Relax your shoulders and neck
3、雙肩展開Shoulders are wide
4、雙肩展開Widen the shoulders
5、雙肩下沈Drop the shoulders
（八）手臂&手：Arms&Hands:
1、手臂上舉Raise your arms
2、壓實（地面）Pressing down firmly
3、雙手（合十）在胸前Hands in front of the heart
4、手掌心壓地Place the palms on the floor
5、右手肘抵在右膝上Place your right elbow on your right knee
6、屈手肘Bending at the elbows
7、手指交扣Interlock your fingers
8、手肘朝向天花板Elbows towards the ceiling
9、食指根部往下壓Ground the root of the index fingers
10、雙手背後合十Put your palms together behind your back
（九）頭：Head:
1、頭垂向地面Lower the head towards the floor
2、下巴靠近小腿脛骨Reaching the chin towards the shin
3、下巴靠近右膝Bring your chin to your right knee
4、頭頂朝下Point the crown of head down
5、看鼻尖Look to the tip of your nose
6、看向天花板Look up to the ceiling
（十）呼吸：Breath:
1、保持均勻的呼吸Keeping the breath even
2、呼吸流暢Breathe smoothly
3、深呼吸一次Take a deep breath
4、通過呼吸去調整體式Tune the posture with the breath
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