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@ 41311 The Sun Salutation in Yoga
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A: 好，各位同學。今天我們來練習瑜伽中的拜日式。
hǎo, gèwèi tóngxué. jīntiān wǒmen lái liànxí yújiā zhōng de bàirìshì.
Okay, students. Today, we're going to practice the Yoga exercise, 'Sun Salutation'.
A: 請大家盤起雙腿，雙手放在兩膝上，收起下巴，閉上眼睛。
qǐng dàjiā pán qǐ shuāngtuǐ, shuāngshǒu fàng zài liǎng xī shàng, shōu qǐ xiàba, bì shàng yǎnjing.
Everyone, please sit in the lotus position and place your hands on your knees. Pull your chins in and close your eyes.
A: 好，我們來深呼吸，一吸，一呼，吸入新鮮的空氣，呼出體內的毒氣。
hǎo, wǒmen lái shēn hūxī, yī xī, yī hū, xīrù xīnxiān de kōngqì, hū chū tǐnèi de dúqì.
Okay, now let's take a deep breath. Breathe in, breathe out. Breathe in the fresh air and breathe out that poisonous internal air.
A: 現在請大家直立，雙腳併攏，雙手於胸前合起，調整呼吸，使身心平靜。
xiànzài qǐng dàjiā zhílì, shuāngjiǎo bìnglǒng, shuāngshǒu yú xiōng qián hé qǐ, tiáozhěng hūxī, shǐ shēnxīn píngjìng.
Now, everyone, stand up straight, bring your feet together and put your hands together in front of your chest. Regulate your breathing and put your mind and body at ease.
A: 請大家再次吸氣，左腿向後伸直，右腿膝蓋彎曲，伸展脊柱，往前看。
qǐng dàjiā zàicì xīqì, zuǒtuǐ xiàng hòu shēnzhí, yòutuǐ xīgài wānqū, shēnzhǎn jǐzhù, wǎng qián kàn.
Now, everyone inhale once more. Extend your left leg backwards, bend your right knee, extend your spine and look forwards.
A: 保持呼吸，右腿向後跨一大步，讓身體在同一條直線上，用雙手支撐。
bǎochí hūxī, yòutuǐ xiàng hòu kuà yī dà bù, ràng shēntǐ zài tóng yī tiáo zhíxiàn shàng, yòng shuāngshǒu zhīchēng.
Maintain your breathing. Take a big step back with your right foot and put your body into a straight line. Use your hands to support yourself.
B: 老師，我堅持不住了。
lǎoshī, wǒ jiānchí bu zhù le.
Teacher, I can't go on.
A: 再堅持一下，加油！
zài jiānchí yīxià, jiāyóu!
Hold on just a bit longer. You can do it!
A: 呼氣，使膝蓋著地，也可以前額著地。
hūqì, shǐ xīgài zháodì, yě kěyǐ qián'é zháodì.
Exhale and have your knees touch the ground. You can also put your forehead to the ground.
A: 吸氣，放低臀部，腳揹著地，上半身後仰，頭往上向後看。
xīqì, fàngdī túnbù, jiǎobèi zháodì, shàngbànshēn hòu yǎng, tóu wǎng shàng xiàng hòu kàn.
Breathe in, lower your rear and put the tops of your feet on the floor. Bend the top half of your body backwards, move your head upwards and look behind you.
A: 呼氣，抬高臀部，使身體看起來像一個三角形。
hūqì, táigāo túnbù, shǐ shēntǐ kàn qǐlái xiàng yī ge sānjiǎoxíng.
Breathe out, raise your rear and make your body resemble a triangle.
A: 慢慢地吸氣，左腳往前跨一步，雙手放在左腳兩側，右腿往後伸展，往前看，請保持均勻的呼吸。
mànmàn de xīqì, zuǒjiǎo wǎng qián kuà yī bù, shuāngshǒu fàng zài zuǒjiǎo liǎng cè, yòutuǐ wǎng hòu shēnzhǎn, wǎng qián kàn, qǐng bǎochí jūnyún de hūxī.
Slowly inhale. Take a big step forward with your left foot. Now, place your hands on either side of your left foot. Extend your right foot backwards and look forward. Remember to maintain an even pace with your breathing.
A: 呼氣，雙腳併攏，身體慢慢向前彎，雙手放在地面或腿部。
hūqì, shuāngjiǎo bìnglǒng, shēntǐ mànmàn xiàng qián wān, shuāngshǒu fàng zài dìmiàn huò tuǐbù.
Exhale and bring your legs together. Slowly bend your body forwards with both hands on either the ground, or on your legs.
A: 吸氣，雙手向前伸展，然後身體開始慢慢後仰。
xīqì, shuāngshǒu xiàng qián shēnzhǎn, ránhòu shēntǐ kāishǐ mànmàn hòu yǎng.
Breathe in, extend your hands forward and slowly bend your body backwards.
A: 好！一邊呼氣，一邊慢慢還原成直立。
hǎo! yībiān hūqì, yībiān mànmàn huányuán chéng zhílì.
Okay! Take a breath and slowly return to a straightened position.
B: 呼，累死我了。
hū, lèi sǐ wǒ le.
Phew, I'm exhausted.
A: 練習瑜伽的時候，請保持安靜。下一個動作......
liànxí yújiā de shíhou, qǐng bǎochí ānjìng. xià yī ge dòngzuò......
When practicing yoga, remember to maintain a sense of inner-peace. Okay, next position...
Key Vocabulary
瑜伽 yújiā
拜日式 bàirìshì
盤起 pán qǐ
收起 shōu qǐ
深呼吸 shēn hūxī
毒氣 dúqì
直立 zhílì
併攏 bìnglǒng
合起 hé qǐ
調整 tiáozhěng
身心 shēnxīn
吸氣 xīqì
伸展 shēnzhǎn
仰 yǎng
伸直 shēnzhí
放鬆 fàngsōng
呼氣 hūqì
彎曲 wānqū
脊柱 jǐzhù
跨 kuà
堅持不住 jiānchí bu zhù
著地 zháodì
前額 qián'é
臀部 túnbù
腳背 jiǎobèi
抬高 táigāo
兩側 liǎng cè
均勻 jūnyún
還原 huányuán
Supplementary Vocabulary
招式 zhāoshì
手腕 shǒuwàn
肘 zhǒu
腳踝 jiǎohuái
腹部 fùbù
贅肉 zhuìròu
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