作瑜珈學英文 ^^
neck relax, shoulder spine, all back muscle. hip muscle/joint, thigh, knee, calf, ankle, kneel, toes, elbow, palm, fingers, All relax
頸部放鬆，肩膀，脊柱，所有背部肌肉，臀部肌肉/關節，大腿，膝蓋，小腿，腳踝，腳趾，肘部，手掌，手指，全部放鬆。
relax your breath/and mind 放鬆你的呼吸和意識 observe your body on ground. "how peace full and relax"find same peace in your mind.專注你的身體。並在意識中尋找同樣的寧靜與放鬆。 課堂教學用語哈他初級（Course-hatha I） I start the class with 3 om and prayer -3-5 minutes .then –sun salution 3 rounds ,each round take 5 minutes total 15-20minutes. 課程開始，唱誦三次OM，祈禱3至5分鐘。然後做3輪太陽致敬式，每輪5分鐘，總共用時15-20分鐘。 Then relaxation on the back -1 minute 然後，仰臥放鬆1分鐘。 Pawan-muktasana with right leg-1minute. 右腿鎖腿式1分鐘。 Then uttan padasana-1minute 雙腿拱背伸展式1分鐘 The spinal twist-1minute 脊柱扭轉式1分鐘 Leg notation rotation? -1minute. 腿部旋轉1分鐘 Then repeat with both leg -4minutes 然後，雙腿重複練習4分鐘 Then relaxation 7 breath 放鬆，7個呼吸 Uttan padasana with both leg-1minute 雙腿拱背伸展式1分鐘 Pawan muktasana both leg -1minute 雙腿鎖腿式1分鐘 Veniation of spinal twist both side-2minutes 脊柱扭轉變體，左右兩側2分鐘 Uttan padasana to halasana-1minute 腿部伸展式到犁式1分鐘 Halasana to shoulder stand and variation -1minute 犁式到肩倒立及變體1分鐘 From shoulder to halasana 2 breath 肩倒立到犁式2個呼吸 Then setubandhasana-1mintue 橋式1分鐘 Setubandhasana to pawan-muktasana-30second 橋式到鎖腿式30秒 Then rock and rall pose
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