瑜伽課話術(shù)中英文

1、瑜伽課話術(shù)選擇一個(gè)舒適的盤(pán)坐姿勢(shì)做在墊子上，雙手撥開(kāi)臀部肌肉向外，向上，讓我們的坐骨更好的接于地面，保持腰背挺直，翻轉(zhuǎn)雙手掌心朝上，拇指與食指輕觸結(jié)成瑜伽的智慧，手印放于雙膝上。傾聽(tīng)柔和的音樂(lè)，拋開(kāi)所有的思緒，感覺(jué)我們的內(nèi)心慢慢地平靜下來(lái)，緩慢的閉上雙眼，用心靈去探索來(lái)自我們的世界，此刻，我們拋開(kāi)所有的煩惱和雜念，一起進(jìn)入瑜伽的世界。嘴角微微上揚(yáng)，在心底給自己一個(gè)淡淡的微笑。放松我們所有的面部肌肉舒展緊鎖的眉頭，放松雙肩、雙臂、 雙膝、 雙腳。 接下來(lái)將意識(shí)關(guān)注到呼吸上來(lái)，我們來(lái)做瑜伽的腹式呼吸法，深深地吸氣，緩緩的呼氣，在一呼一吸之間，感覺(jué)心跳的平緩，身體的安寧，緩慢的呼吸，去需找呼吸的順暢

2、，靜觀身體的感受，深深地吸氣，氣息由鼻腔、胸腔沉入丹田，帶進(jìn)了新鮮的氧氣，滋潤(rùn)著身體的每一個(gè)細(xì)胞，緩緩的呼氣，帶出身體所有的廢氣、濁氣，讓一切的煩惱都遠(yuǎn)離我們。感覺(jué)有一滴露珠滴落在眉心，順著眉心到我們的臉頰，再?gòu)哪橆a流淌到肩膀，順著手臂劃過(guò)指尖落下了身體的凈土，漸漸的帶走了一身的疲憊和生活的瑣碎。每次吸氣時(shí)小腹一點(diǎn)點(diǎn)的向外擴(kuò)張，每次呼氣時(shí)小腹一點(diǎn)點(diǎn)的內(nèi)收，慢慢的感覺(jué)我們身體越來(lái)越輕，越來(lái)越輕，仿佛化作一朵白云融進(jìn)了藍(lán)天之中，隨著陣陣微風(fēng)吹過(guò)，我們?cè)诳罩凶杂勺栽诘娘h動(dòng)，在我們的腳下是一片微波蕩漾的湖面，清澈的湖水在陽(yáng)光的照射下波光粼粼，湖面上彌漫著一股清香的味道，一朵朵白蓮花在微風(fēng)中搖曳，荷葉上

3、一顆顆水珠晶瑩剔透，微風(fēng)吹過(guò)，水珠從荷葉上滑落融進(jìn)湖水之中。我們繼續(xù)在空中自由自在的飄蕩，溫暖的陽(yáng)光照射在我們?cè)贫浒愕纳眢w上，一種久違的祥和深入我們的心房，此時(shí)遠(yuǎn)離了城市的喧囂，放棄了繁雜的思緒，讓我們?cè)谒{(lán)天中尋找那份寧?kù)o與安詳。下面請(qǐng)大家慢慢地將意識(shí)收回來(lái)，將呼吸調(diào)整為自然呼吸，雙手胸前合十，用力的搓熱，將溫?zé)岬恼菩姆旁谖覀兊碾p眼上，用掌心的余溫來(lái)滋養(yǎng)一下雙眼，這樣可以減少眼部細(xì)小皺紋的產(chǎn)生。將手輕輕滑落到臉頰，用指腹輕輕的拍打臉頰，這樣可以促進(jìn)面部的循環(huán)，達(dá)到美容的效果。放松：雙腳分開(kāi)20-30 厘米，腳尖稍微向外，雙手掌心向上放于身體兩側(cè)，將您的頭輕輕左右擺動(dòng)，調(diào)整好您最舒適的位置，閉上

4、雙眼，平靜均勻地呼吸，接下來(lái)我會(huì)念到您身體不同部位的名字，請(qǐng)您試著將意識(shí)隨著我的引導(dǎo)感覺(jué)它在慢慢的放松。我們先從雙腳開(kāi)始，下面請(qǐng)大家將意識(shí)轉(zhuǎn)移到腿部，放松腳趾、腳心、腳背感覺(jué)腳后跟很沉很沉，沉沉的向下貼靠著地面，放松小腿脛骨，感覺(jué)小腿肚軟軟的，綿綿的， 放松膝蓋、腘窩，放松大腿、髖部、腹部以及我們所有的腹內(nèi)器官都得到了很好的放松，放松臀部、腰部、背部，感覺(jué)它們沉沉的向下貼靠著地面，放松雙肩、雙臂、雙手肘、手肘窩，放松小臂、手腕，放松手心、手背以及我們的十個(gè)手指都在慢慢的放松，放松頸部、下巴、雙唇、牙齒，以及我們的舌頭都在很好的放松，放松雙眼，舒展眉心，放松前額以及我們的所有面部肌肉，放松頭皮、

5、后腦勺乃至我們的每一根發(fā)絲都在很好的放松，慢慢的感覺(jué)我們的身體越來(lái)越輕，越來(lái)越輕，輕的像一根羽毛一樣帶走剛才瑜伽練習(xí)帶給身體的疲憊。 保持意識(shí)的覺(jué)知讓自己安靜的休息一會(huì)兒。接下來(lái)請(qǐng)大家慢慢的將意識(shí)收回來(lái)，輕輕的動(dòng)動(dòng)手指，動(dòng)動(dòng)腳趾，雙臂伸展過(guò)頭頂，大大的伸個(gè)懶腰，接下來(lái)將身體轉(zhuǎn)為右側(cè)臥，盡量的彎腰拱背，放松一下我們的側(cè)腰和心臟。接下來(lái)左手推地慢慢地坐立起來(lái)，接下來(lái)我們以一生OME聲Shaantin來(lái)結(jié)束今天的課程，雙手于胸前合十呈祈禱時(shí)，緩慢的閉上雙眼，深深地吸一口氣，O-M- Shaantin Shaantin Shaantin微低頭，指尖輕觸眉心，Namaaste 今天的課程到此結(jié)束，謝謝同

6、學(xué)們。Yoga Class WordsChoose a comfortable sitting posture doing on the mat, Hands through coxal muscle outward and upward, to make our sciatic better connect to the ground, keep the back straight, turning hands palm up, thumb and forefinger touch up the wisdom of yoga, fingerprints on your knees. List

7、en to soft music, put aside all the thoughts, feeling our heart calm down slowly, slowly close your eyes, with the mind to explore from our world, at the moment, we put aside all the troubles and distractions, to the world of yoga.Corners of the mouth slightly up, give yourself a faint smile at hear

8、t. Relax all our facial muscle locked brows, relax the shoulders, arms, knees and feet. Next to conscious attention to your breathing, abdominal breathing method we to do yoga, inhale deeply and slowly exhale, betweens breath, feel the heartbeat gently, peace of body, slow breath, to need to find a

9、smooth breathing, watch the feeling of the body, breathe deep, breath by the nose, chest sink into the abdomen, into the fresh oxygen, moistens the every cell of the body, slowly expiratory, out of the body all the waste gas, polluted air , let all the troubles are far from us.Feel a drop of dew dro

10、p in the eyebrows, along the eyebrows to our cheeks, flowing from the cheek to the shoulder , down the arms across fingertips fall in the body of the pure land, gradually went away with a suit of exhaustion and daily happenings. Each inhale alvine a little bit of outward expansion, expiratory when a

11、bdomen every time a little bit of adduction, slowly feel the body is more and more light, more andmore light, as if into a Bai Yunrong into the blue sky, with the breeze blowing, we free floating in the air,under our feet is a microwave ripples of the lake, clear lake sparkling under the sun, lake s

12、uffused with afaint scent flavor, white lotus flowers sway in the breeze, the lotus leaves each water glittering and translucent get rid of, wind, water drop from the lotus leaves into the lake. We continue to free floating in the air , the warm sun on our cloud-like body, a long peaceful deep of ou

13、r heart, away from the hustle and bustle of the city at this time, abandoned the multifarious thoughts and feelings, let us seek the peaceful and serene in the blue sky.Below please will slowly back to consciousness, adjust breathing for the natural breath, his hands folded on the chest, hard rub ho

14、t, warm palm on our eyes, to nourish your eyes with palm keypad, so can reduce fine wrinkles around the eye. Will hand gently slide to cheek, with stomach gently pat face, so that we can promote the circulation of the facial beauty effect.Relax:Feet apart 20 to 30 cm, toes slightly outwards, with bo

15、th hands palm up on your side, put your head gently swinging, adjust the most comfortable position, you close your eyes, quiet breathing evenly, then I would read aloud to your name from different parts of the body, would you please try to consciousness as I feel it was slowly loosen the boot. We be

16、gin with the feet, please transfer the consciousness to the legs, under the relaxed toe, foot, heel instep feel very heavy very heavy, heavy stick down on the ground, loosen the calf, tibia feel calf soft, murmuring, relax knee, popliteal fossa, relax the thighs, hips, abdomen, and all our internal

17、organs is relax, relax the hips, waist, back, and feel theyre heavy stick on the ground down, relax, double elbows, shoulders, arms chelidon, relax the forearm, wrist, relax your palms, back, and we 10 fingers are slowly relax, relax the neck, jaw, lips, teeth, and our tongues are good relax, relax

18、the eyes, stretches the eyebrows, relax forehead and all of our facial muscles, relax the scalp, in the back of the head and even our every hair in good relax, feel the body is more and more light, slowly more and more light, light as a feather away just yoga practice to the exhaustion of the body. The conscious awareness to quiet rest for a while. Next please slowly back to the consciousness and gently move a finger move your toes, stretch his arms above his head, big stretch, next the body to right side, try to bend back arched, relax our side waist and