瑜伽英文口令跟练版（海豚式英文口令）

海豚式

英文：Dolphin Pose

Dolphin 海豚 pose 姿势

梵语：Ardha Pincha Mayurasana

海豚式是初级瑜伽练习者开始练习倒立的很好的基础性体式，可以使用很多体式进入海豚式：平板式、猫式、下犬式等等。

1 . 从下犬式（猫式，板式）进入

Start in downward-facing dog pose.

Cat pose 猫式

Plank Pose 板式

2 .区手肘在垫子上

Slowly bend your elbows down on the mat.

3.手肘与肩分开，双手并拢，手指交扣。（或者手掌平放在瑜伽垫上，两个手掌的距离与肩同宽）

Leave your elbows shoulder distance apart, then bring your hands together, interlacing your fingers.（ flatten your palms down on to the mat，palms shoulder width apart.）

4. 慢慢提臀向上，双腿伸直

slowly lift your hips up to the sky extending the leg straight.

5.手肘用力，肩膀抬离耳朵。

Press into the elbows to lift your shoulders away from your ears.

6 延展脊椎，伸直双腿，开始向肘部方向走，直到你的坐骨朝向天空，肘部要在肩膀正下方

maintain a long spine and straight your legs,start to walk the feet in towards the elbows until your sitting bones up toward the sky, elbows directly under your shoulders

7.放松脖颈，头部自然下垂，但是头不要碰到地板。

Relax your neck, let your head hang easy, though it should not touch the floor.

8.在此停留几组呼吸，

8.stay here for a few breaths,

9.然后慢慢区膝跪下进入婴儿式休息

Gently lower down to your knees and rest with child pose.

rest with 取决于，在此翻译为以....

好处：

BENEFITS OF DOLPHIN POSE

-Relieves stress, anxiety, and mild depression

- Stretches the hamstrings and calves-Opens and strengthens the shoulders and upper back- Improves arm and core strength

海豚式能镇静大脑，有助于缓解压力和轻度抑郁。伸展肩膀，上背部，同时加强手臂和核心力量。