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.

如果你是瑜伽初学者的话，这是非常适合开始学习的一个姿势，因为这一姿势很简单，但是可以很有效地让你感到放松。

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

开始的时候，双脚并拢站立，放松肩膀，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.

双手放在大腿两侧，深呼吸，双手举过头顶。将你的双手尽量高得向空中伸展，双臂保持平行，手掌向内。

Downward Dog (Adho Mukah Shvanasana)

下犬式

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

这一瑜伽姿势很适合初学者，甚至专家都说这是一个伸展很好的姿势。

Start on all fours, with your hands under your shoulders, and your knees under your hips¹.

双手和双脚都放在地上，双手放在肩膀下方，膝盖在臀部以下。

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.

然后，将双手向前伸展几英寸，展开手指，这样手指就能很好地伸展，然后将手掌用力按压在地板上。

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

然后，在将臀部向空中方向挺起的同时，脚趾也用力向前进一点。

At this point, your body should be an inverted² “V”, and you should keep your head relaxed and down, your hips squared, knees slightly bent³, and your feet hip width apart.

这样，你的身体应该是倒置的“V”型，你应该保持头部放松，颔首向下，臀部成方形，膝盖略微弯曲，腿臀同宽分开站立。

Warrior⁴ 1 (Virabhadrasana I)

战士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.

两腿分开3到4英尺站立，右脚转向伸开90度，但左脚保持向内。

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.

直到上面姿势准备好之后，将手放在臀部，然后放松肩膀，手臂向空中神展开，保持手臂成直线。

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

然后，右侧膝盖弯曲90度，但是要小心点，要确保你的膝盖在脚踝以上，不能再往下了。

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

当你完成上述步骤之后，保持这一姿势，然后按照同样步骤来做左侧的动作。