適合初學者的3個瑜伽姿勢

Mountain Pose (Tadasana)

山立式

This is the perfect pose to start off with if you’re a beginner, as it’s simple, but very effective in getting you feeling loose.

如果你是瑜伽初學者的話，這是非常適合開始學習的一個姿勢，因爲這一姿勢很簡單，但是可以很有效地讓你感到放鬆。

To start, stand with your feet together, your shoulders relaxed, and your weight evenly distributed.

開始的時候，雙腳併攏站立，放鬆肩膀，平均分配你的重量。

Put your arms at your sides, take a deep breath and raise your hands above your head. Keep your arms stretched as high as they can to the sky, parallel to each other with your palms facing inwards.

雙手放在大腿兩側，深呼吸，雙手舉過頭頂。將你的雙手儘量高得向空中伸展，雙臂保持平行，手掌向內。

Downward Dog (Adho Mukah Shvanasana)

下犬式

This yoga pose is perfect for beginners, and even experts as it’s a great stretch.

這一瑜伽姿勢很適合初學者，甚至專家都說這是一個伸展很好的姿勢。

Start on all fours, with your hands under your shoulders, and your knees under your hips.

雙手和雙腳都放在地上，雙手放在肩膀下方，膝蓋在臀部以下。

Next, walk your hands a few inches forward and spread your fingers so they get a nice stretch and then press your palms firmly on the floor.

然後，將雙手向前伸展幾英寸，展開手指，這樣手指就能很好地伸展，然後將手掌用力按壓在地板上。

Then, push on your toes while you push your hips up to the sky.

然後，在將臀部向空中方向挺起的同時，腳趾也用力向前進一點。

At this point, your body should be an inverted “V”, and you should keep your head relaxed and down, your hips squared, knees slightly bent, and your feet hip width apart.

這樣，你的身體應該是倒置的“V”型，你應該保持頭部放鬆，頷首向下，臀部成方形，膝蓋略微彎曲，腿臀同寬分開站立。

Warrior 1 (Virabhadrasana I)

戰士1式

Stand with your legs 3 to 4 feet apart and turn your right foot out 90 degrees, but keep your left foot in.

兩腿分開3到4英尺站立，右腳轉向伸開90度，但左腳保持向內。

Put your hands on your hips until you are ready, then relax your shoulders and spread your arms up to the sky and keep them straight.

直到上面姿勢準備好之後，將手放在臀部，然後放鬆肩膀，手臂向空中神展開，保持手臂成直線。

Then, bend your right knee 90 degrees, but be careful and make sure you keep your knee over your ankle, and not any further.

然後，右側膝蓋彎曲90度，但是要小心點，要確保你的膝蓋在腳踝以上，不能再往下了。

When you are done holding this pose, do the same but for your left side.

當你完成上述步驟之後，保持這一姿勢，然後按照同樣步驟來做左側的動作。