熟记于心，英文授课指日可待--【战士三式】

From now on,become a warm and attitudinal yoga person.

从今天起做一个有温暖又态度的瑜伽人。

warrior 3 战士三式

Let’s begin to from downward facing dog.

让我们从下犬式开始。

So let’s step forward half the distance of your downward dog.

从下犬式往前走一半的距离。

Keeping the feet together.

这次双脚并拢。

We’ll take it nice and easy.

慢慢来。

Inhale lift the chest up.

吸气，半抬起胸部。

Exhale fold.

呼气，前屈折叠。

Get your forward bend as stablished as possible.

让你的前屈尽可能稳定。

So here we go.

好了，从这里开始。

Inhale come up onto your fingertips.

吸气，手指点地。

Using your fingertips stability.

用你的手指维持稳定。

Then reach the right foot back.

然后右脚往后伸。

Send the chest forward.

胸部往前送。

And inhale lift the right leg.

吸气，右腿抬起来。

Keep the hip down and really just reach back with the right leg.

保持右髋下沉，右腿往后延伸。

We’ll hold it for five breath.

在这里保持5个呼吸。

It’s very important that you don’t hike your hip from here.

在这里非常重要的是不要将髋部翘起来。

Just keep it turn down.

保持髋部下沉。

You should feel your left leg really working.

你应该感觉的到你的左腿充分的发力。

Keep reaching back with your right foot.

右腿往后伸。

Send your sternum forward.

胸骨向前延展。

And then thrust into the left leg and .

左腿往下扎根推地。

Rise up hands in prayer.

双手合十。

I’d recommend if you are a totally beginner that you just stay here.

如果你完全是新手的话，我建议你就保持在这里。

Gaze down, really use the lower abs.

目光往下看，真正启动你的下腹部力量。

If you want to take it higher.

你可以再抬高一点。

Open your arms.

打开手臂。

You can fly like a little bird.

你可以像小鸟一样飞。

And then hands forward.

然后手往前伸。

Hold it in here three breath

在这里保持三个呼吸。

Make sure your hands、head、back and right leg in a line.

保持你的手臂、头部、后背和右腿在一条线上。

And now hands back to prayer.

现在双手回到合十。

Hands on the ground.

放到地面。

And let’s settle that foot down.

脚放下来。

Let’s do the other side.

让我们来做另外一边。

Warrior 3 is a intensive standing pose.

战士三式是一个强度比较大的站立体式。

This was a really challenging pose.

这是一个很具有挑战性的体式。

So I’ll totally empathize 

我要强调一下。

If you feel challenge and a little bit off-balance 

你可能会感觉有点难度，并且会有点不平衡。

But the journey of yoga is never perfection.

但是瑜伽修行永远没有完美可言。

It’s just practice, forgive yourself, then try again.

去练习就好了，宽容自己，再试一次。

To master this challenge standing pose requires years and years practice.

要掌握这个有难度的站立体式，需要年复一年的练习。