一节60分钟的阴瑜伽课

 This is a gentle one.Hold each posture for three minutes.Relax the body in any that feels comfortable for thirty to sixty seconds between the asanas.

这是一节通用课程。保持每个体式三分钟。体式之间用任何舒服的方式放松身体30到60秒。

 

Opening Meditation开始的冥想

 

Butterfly蝴蝶式

 

 

Dragonfly:fold over right leg蜻蜓式：屈向右腿

Dragonfly:fold over left leg蜻蜓式：屈向左腿

                           

Dragonfly:fold down the middle蜻蜓式：屈向中间

 

Sphinx人面狮身

Child's Pose婴儿式

Seal海豹式

Child's Pose婴儿式

 

 

 

Half Shoelace with right leg forward右腿向前的半鞋带式

Half Shoelace with left leg forward左腿向前的半鞋带式

                                

Happy baby快乐婴儿

                                                              

Reclining Twist on right side向右扭转

Reclining Twist on left side向左扭转

                         

Shavasana摊尸式

 

Finishing Mwditation结束的冥想

 

The above flow can be extended to ninety minutes by increasing the holds to five minutes per posture.

上面的流程可以通过增加每个体式保持五分钟来延长到90分钟。