最近开始在家里跟着视频做瑜伽，效果一般，本来就对很多体式不熟悉，换成英文后夹杂许多身体器官的单词就更加不知所云，尤其是平躺的体式只能靠听，到最后就不是练瑜珈而是练听力了关键练来练去还是歇菜。找了一个网站学习体式的英文表达，每天学习一个体式，试着翻译玩玩熟悉体式和身体的单词

Downward Facing Dog Pose 下犬式/ Adho Mukha Svanasana（梵文名字）

Step by Step :
1.From all fours, on hands and knees. Firm your hands down, fingers spread, base of index finger grounded.四肢着地，双手下压，手指张开,食指底部紧贴地面。
2.On an exhalation, push yourself away from the floor , lift your hips and push yourself back into the down dog pose, an upside down V pose.伴随着吐气，将身体推离地面，抬高臀部，将身体往后推进入下犬式，即看似是V的一个体式。
3.Keep you knees initially bend to lengthen the spine, taking the hips up and away from you. Then if possible extending the legs, while maintaining the length in the spine. Taking the top of the thighs and knees back.起先可以稍稍弯曲膝盖以便伸直脊柱，臀部上提。如果可以的话，在保持脊柱平直的前提下伸直腿部。感受到大腿根部和膝盖往后的力量。
4.Press upper arms towards each other, shoulder blades down along the spine, but widen the shoulders at the back.感受上臂互相靠拢的力量，肩胛骨随着脊柱一起下沉，但是同时保持后背的肩部扩张。

Benefits :

Strengthens the upper body, arms, shoulders, chest and legs强健上体，手臂，胸和腿部
Stretches chest, shoulders拉升胸部和肩膀
Stretches the whole back of the body, ankles, calves, hamstrings, spine拉升整个后背，脚踝，小腿，腿筋，脊柱
Calms the mind有助神志清醒
Overall energizes the body有助于全身的体力充沛

Plank Pose平板式 / High Chaturanga

Step by Step :

From all fours (hands and knees). Press your hands actively in the floor, fingers spread, creases of the wrist parallel to the front of the mat. Arms straight, firm the upper arms in toward each other.四肢和膝盖着地，双手下压，手指张开，腰部和地面平行，伸直双臂，内旋上臂感受双臂互相靠近的力量。
Extend one leg back, toes tucked on the floor, then the other leg, so you are in a high push up position, plank pose. Position your shoulders right over your wrist, your body in a straight line.向后伸直任意一条腿，脚尖点地，伸直另一条腿，进入平板式，就像是抬高的俯卧撑。肩部在手腕上方，身体呈直线。
Shoulderblades move down along the spine, and firm them into the back, but press the part between the shoulderblades up towards the ceiling. Lift the front of the body into the back of the body.肩胛骨下沉与脊柱在同一平面，（$〜£＞$*+}+#-€|,）
Spread the collarbones, and lift the top of the shoulders.张开锁骨，肩部顶端上提
Pull the navel in and up slightly.微微内收上提肚脐
Pull up the thighs press the top of the thighbones up towards the ceiling. At the same time lengthen the tailbone towards your heels.大腿向上感觉股骨贴近天花板。同时向脚跟处延伸尾骨。
Bring your heels towards the wall behind you.脚跟往后感觉要触碰身体后方的墙壁
Draw the legs together without actually moving them, this creates more core strength and stability.在不移动双腿的前提下， 感觉双腿靠拢，这样可以保持核心的有力和稳定。
Look at the floor to a point some distance in front of you, eyes soft, jaw relaxed.双眼看向前方地板，眼部和下巴放松
You can stay in this pose anywhere between 5 -15 breaths.保持此姿势做5到15个深呼吸。
To come out you can push yourself back into downward facing dog pose or lower the knees to the floor and rest in Childpose.可以回到下犬式或者膝盖着地后到婴儿式来离开这个体式。

Benefits :

Strengthens your upper body, arms, wrist, spine强健上身，手臂，手腕，脊柱
Done correctly, strengthens your abdomen, core, legs动作正确的话，强健腹部，核心和腿部
Prepares the body for more challenging arm balances为一些具有挑战性的手臂平衡动作做准备

Warrior I Pose 武士一式/ Virabhadrasana I

Step by Step :

Stand in Tadasana / Mountain Pose, with your feet hip width apart, hands in your sides. Take a big step back with your left leg, so your left foot points to the left about 45 to 60 degrees. Make sure your feet are still hip width apart.山式站立，双脚分开与髋同宽，左腿往后跨一大步，左脚左转45度到60度，此时两脚距离仍是与髋同宽。
There is about a legs length distance between the feet, but more important is stability, so if your feet need to be closer to be stable, do so.两脚间的距离大约为腿的长度，需要的话，可以缩短两脚间的距离来保持身体的稳定。
Roll your outer right hip back a bit and the outer left hip forward, but most importantly make sure your upper body is facing the front of the mat.右边的胯部向移后左边的胯部向前推，保持上身面向正前方。
Bend your front knee, the thigh towards parallel to the floor, keep the weight in the front heel and big toe.弯曲前膝，大腿与地面平行，把重心放在前脚脚跟和大脚趾。
Back foot is pressing from outer heel and lifting from inner arch, keep the back leg working, this is your anchor.后脚脚跟外部紧贴地面，内足弓稍稍抬起，后腿有力，这是你身体的支架。
Rotate the outer calf and thigh from your back leg forward to help square the hips.将小腿和大腿的外部肌肉内旋，以保持胯部面向正前方
Quadriceps of back leg lifts up and top of femur presses back. Quadriceps lift from knee. Frontal hip bones lift up, release buttock flesh down away from lumbar.股四头肌上提，股骨顶端往后压，股四头肌从膝盖开始向上提，胯骨前部上提，臀部放松。
Draw your abdomen gently in and up.稍稍吸腹并上提
On an inhalation lift your arms up forward keeping your arms shoulder width apart, arms straight, keep them before your ears, so you can keep the shoulders released away from the ears. 伴随着吸气，上举手臂与肩同宽，伸直手臂，将手臂摆在耳朵前面的位置以此获得肩部的放松。
Elongate spine, back ribs sideways, all sides lift from pelvis equally, top of sternum lifts up, collarbones spread.延长脊柱，后背肋骨向两边伸展，保持身体的每一部分从盆骨开始对称地上提。
Widen between the shoulder blades, base of the shoulder blades are lifting in and up towards the spine. Firm triceps in to straighten the arms.肩胛骨打开并从她的底部开始向内向上靠近脊柱
If you can bring your arms higher up without compressing the neck, you can start looking up, coiling from the thoracic spine, lifting the breast bone, keeping the front ribs down. Maybe even bringing the palms together. Again make sure you do this without compressing the back of your neck.如果你可以在颈部放松的前提下将手臂举想更高处，你就可以仰头，提高胸骨，可以的话合掌。
Stay in this pose between the 5 and 15 breaths, softening your face, and feeling the strength arising from your foundation.在这个体式停留5到15个深呼吸，感受身体自下而上的力量。
To come out inhale and press through your back heel as you straighten the front leg, on the out breath you lower your arms.从这个体式出来的话，吸气时后脚跟下压并伸直前腿，呼气时放下手臂。
Step the back foot forward coming back to Tadasana, and than repeat on the other side.收后腿回到山式站立，换另一边。

Benefits :

Strengthens legs and pelvis muscles.强健腿部和盆骨肌肉。
Open hip joints and correct painful conditions around the sacrum.打开髋关节并减少骶骨周围的疼痛感。
Improves balance and posture.提高平衡力，改善体式。
Stretches and strengthens the ankles, calves and thigh muscles.拉伸并强健脚踝，小腿和大腿肌肉。
Done correctly, is good for knee problems.动作正确的话，有助于修复膝盖损伤
Improves mobility in shoulders and opens chest, and lungs.使肩部更灵活并打开胸部，胸部和肺部。