向英语翻译高手们请教，谢谢！

Question

本人瑜伽教练，来了几位英国学员。有些专业引导词及部位，肌肉等想请教下：
1.保持均匀顺畅的呼吸。 2.双腿并扰，膝盖伸直。3.不要翘臀。4.腹部收紧。
5.双臂侧平举，感觉肌肉向两侧伸展。6.不要屏气。7.脊柱向后弯曲。
8.脚掌踩实地板。9.每个动作做到身体极限就好，不要勉强。10.集中你的意念，全神贯注地去练习每个动作。11.瑜伽运用的是腹式呼吸。12.吸气，腹部放松扩张，呼气，腹部向内收紧。13.抬头，下巴尽量抬高，低头，放松颈椎。14.腹部靠向大腿，胸部靠向膝盖，额头靠向小腿。15.动动手指，脚指。16.俯卧、仰卧。17.拱背，含胸.18.沉腰，翘臀，挺胸。19.这个动作纤细腰围，消除腹多余脂肪，美化身体线条。20.上身慢慢向右向后转体。20.月经期的朋友停止练习。21.让你的大小腿成90度。22.手臂向头项上方伸展，五指并扰。23.拧转脊柱，拉伸侧腰，改善便秘，调理肠胃。24.让皮肤更紧致，淡化皱纹。

有点多有点烦琐，真是麻烦大家了。在此谢过了！

Answer 1

呵呵，一直想学瑜伽却老是没去报名。。。希望楼主教导愉快！

1.保持均匀顺畅的呼吸。
keep the breathing slow and steady.
2.双腿并扰，膝盖伸直。
Stand straight with your feet together
3.不要翘臀。
Do not lift up your hips.
4.腹部收紧。
contract your abdominal muscles / Contract your stomach muscles / contract the muscles in your tummy
5.双臂侧平举，感觉肌肉向两侧伸展。
lift your arms to the sides and feel the stretch
6.不要屏气。
not hold your breath
7.脊柱向后弯曲。
Let your spine arch back

8.脚掌踩实地板。
Keep your feet flat on the floor.

9.每个动作做到身体极限就好，不要勉强。
Be gentle and easy. Allow your body to go just within your limits. Do not push or force your body

10.集中你的意念，全神贯注地去练习每个动作。
concentrate and focus your mind on every single movement.

11.瑜伽运用的是腹式呼吸。
Yoga advocates Abdominal Breathing.

12.吸气，腹部放松扩张，呼气，腹部向内收紧。
Inhale, expand your stomach; exhale, contract your stomach.
13.抬头，下巴尽量抬高，低头，放松颈椎。
Lift your head up and raise your jaws.
Relax back to resting position.

14.腹部靠向大腿，胸部靠向膝盖，额头靠向小腿。
Keep stomach on thighs, chest on knees and forehead on shins.

15.动动手指，脚指。
Wiggle your fingers and toes

16.俯卧、仰卧。
Lie down in Prone Position.
Lie down in supine position.

17.拱背，含胸.
Arc your back up and tuck your tail bone under.
(我觉得可加这一句：Push your back up as much as possible. )

18.沉腰，翘臀，挺胸。
drop your stomach, stick your tail bone up,

19.这个动作纤细腰围，消除腹多余脂肪，美化身体线条。
This helps to reduce fat in your waist region and therefore improve overall body image.

20.上身慢慢向右向后转体。
（(注：这个动作我不太明白，所以将之译为“上身向后弯”，楼主能够多解释吗？）
**Arch your upper body backwards.

20.月经期的朋友停止练习。
Please stop practising during menses.

21.让你的大小腿成90度。
Bend your knees so your shins and thighs form a 90-degree angle.

22.手臂向头项上方伸展，五指并扰。
Lift arms over head, keep arms straight and Hold the fingers together .

23.拧转脊柱，拉伸侧腰，改善便秘，调理肠胃。
Twist your spine, Stretch and bend sideways at the waist. This helps to reduce stomach gas and improve digestion.

24.让皮肤更紧致，淡化皱纹。
This helpts to lift and firm skin and reduce wrinkles.

希望能帮到楼主。:)

Answer 2

1.Maintain the uniform smooth breathing.
2. Feet together, knee unbend.
3. Don't upwards the buttocks.
4. Tightened up abdomen
5. Arms sideways, feel muscle stretch. 6. Don't breathless. 7. Spine backward bending.
8. Real floor on foot. 9. Every action do physical limits is good, not force. 10. Focus your mind, absorbed in to practice every movement. 11. Yoga is the use of abdominal breathing. 12. Inspiratory, abdominal relax expansion, exhale, abdominal inward tightening. 13. Look up, chin try to drive up, down, relax cervical vertebrae. 14. Abdomen to thigh, chest depend on to the knee, forehead on to the calf. 15. Move fingers, toes. 16. Prone, supine. 17. The back arched, including chest. 18. QiaoTun, tall waist, sank. 19. This action slender waist circumference, eliminate abdomen is redundant and adipose, beautification body line. 20. The upper back slowly to the right swivel. 20. Menses friend stop practice. 21. Let your leg into 90 degrees. 22. The arm to extend, five fingers above the head and a negotiable. 23. Twist turn spine, stretching side waist, improve constipation, regulate intestines and stomach. 24. Let the skin more compact, fade wrinkles.

Answer 3

1、To maintain the uniform smooth breathing
2、Legs merger andkeep your knees straight
3、Don't QiaoTun
4、Contract abdomen
5、Arms lateral raises ，Feeling muscle to the side and extend
6、Don't breathless
7、Spine backward bending
8、Feet trample real floor
9、Every action do physical limits ，Do not force
10、Focus your mind, absorbed in to practice every movement.
11、Yoga is the use of abdominal breathing
12、Inspiratory, abdominal relax expansion, exhale, abdominal inward tightening.
13、Look up, chin try to drive up, down, relax cervical vertebrae.
14、Abdominal depend on to the thigh, chest to knee, forehead on to the calf.
15、Move fingers, toes.
16. Prone, supine.
17. The back arched, including chest.
18. QiaoTun, tall waist, sank.
19. This action slender waist circumference, eliminate abdomen is redundant and adipose, beautification body line.
20. The upper back slowly to the right swivel.
20. Menses friend stop practice.
21. Let your leg into 90 degrees.
22. The arm to extend, five fingers above the head and a negotiable.
23. Twist turn spine, stretching side waist, improve constipation, regulate intestines and stomach.
24. Let the skin more compact, fade wrinkles.

Answer 4

1.保持均匀顺畅的呼吸。 2.双腿并扰，膝盖伸直。3.不要翘臀。4.腹部收紧。
5.双臂侧平举，感觉肌肉向两侧伸展。6.不要屏气。7.脊柱向后弯曲。
8.脚掌踩实地板。9.每个动作做到身体极限就好，不要勉强。10.集中你的意念，全神贯注地去练习每个动作。11.瑜伽运用的是腹式呼吸。12.吸气，腹部放松扩张，呼气，腹部向内收紧。13.抬头，下巴尽量抬高，低头，放松颈椎。14.腹部靠向大腿，胸部靠向膝盖，额头靠向小腿。15.动动手指，脚指。16.俯卧、仰卧。17.拱背，含胸.18.沉腰，翘臀，挺胸。19.这个动作纤细腰围，消除腹多余脂肪，美化身体线条。20.上身慢慢向右向后转体。20.月经期的朋友停止练习。21.让你的大小腿成90度。21. To maintain the uniform smooth breathing. 2. His legs and interference, the knee unbend. 3. Don't QiaoTun. 4. Abdomen is tightened up.
5. Arms one raises from side to side, feel muscle stretch. 6. Don't breathless. 7. Spine backward bending.
8. Real floor on foot. 9. Every action do physical limits is good, not force. 10. Focus your mind, absorbed in to practice every movement. 11. Yoga is the use of abdominal breathing. 12. Inspiratory, abdominal relax expansion, exhale, abdominal inward tightening. 13. Look up, chin try to drive up, down, relax cervical vertebrae. 14. Abdomen to thigh, chest depend on to the knee, forehead on to the calf. 15. Move fingers, toes. 16. Prone, supine. 17. The back arched, including chest. 18. QiaoTun, tall waist, sank. 19. This action slender waist circumference, eliminate abdomen is redundant and adipose, beautification body line. 20. The upper back slowly to the right swivel. 20. Menses friend stop practice. 21. Let your leg into 90 degrees. 22. The arm to extend, five fingers above the head and a negotiable. 23. Twist turn spine, stretching side waist, improve constipation, regulate intestines and stomach. 24. Let the skin more compact, fade wrinkles

Answer 5

1 Maintain a uniform smooth breathing
2 Keep legs together and knees stright
3 Don't push your ass up
4 Keep Abdominal tightening
5 Lateral Raise your arms, feeling the muscles are stretching to both sides
6 Don't hold your breath