| A: | 好，各位同学。今天我们来练习瑜伽中的拜日式。 |
| hǎo, gèwèi tóngxué. jīntiān wǒmen lái liànxí yújiā zhōng de bàirìshì. |
| Okay, students. Today, we're going to practice the Yoga exercise, 'Sun Salutation'. |
| A: | 请大家盘起双腿，双手放在两膝上，收起下巴，闭上眼睛。 |
| qǐng dàjiā pán qǐ shuāngtuǐ, shuāngshǒu fàng zài liǎng xī shàng, shōu qǐ xiàba, bì shàng yǎnjing. |
| Everyone, please sit in the lotus position and place your hands on your knees. Pull your chins in and close your eyes. |
| A: | 好，我们来深呼吸，一吸，一呼，吸入新鲜的空气，呼出体内的毒气。 |
| hǎo, wǒmen lái shēn hūxī, yī xī, yī hū, xīrù xīnxiān de kōngqì, hū chū tǐnèi de dúqì. |
| Okay, now let's take a deep breath. Breathe in, breathe out. Breathe in the fresh air and breathe out that poisonous internal air. |
| A: | 现在请大家直立，双脚并拢，双手于胸前合起，调整呼吸，使身心平静。 |
| xiànzài qǐng dàjiā zhílì, shuāngjiǎo bìnglǒng, shuāngshǒu yú xiōng qián hé qǐ, tiáozhěng hūxī, shǐ shēnxīn píngjìng. |
| Now, everyone, stand up straight, bring your feet together and put your hands together in front of your chest. Regulate your breathing and put your mind and body at ease. |
| A: | 请大家再次吸气，左腿向后伸直，右腿膝盖弯曲，伸展脊柱，往前看。 |
| qǐng dàjiā zàicì xīqì, zuǒtuǐ xiàng hòu shēnzhí, yòutuǐ xīgài wānqū, shēnzhǎn jǐzhù, wǎng qián kàn. |
| Now, everyone inhale once more. Extend your left leg backwards, bend your right knee, extend your spine and look forwards. |
| A: | 保持呼吸，右腿向后跨一大步，让身体在同一条直线上，用双手支撑。 |
| bǎochí hūxī, yòutuǐ xiàng hòu kuà yī dà bù, ràng shēntǐ zài tóng yī tiáo zhíxiàn shàng, yòng shuāngshǒu zhīchēng. |
| Maintain your breathing. Take a big step back with your right foot and put your body into a straight line. Use your hands to support yourself. |
| B: | 老师，我坚持不住了。 |
| lǎoshī, wǒ jiānchí bu zhù le. |
| Teacher, I can't go on. |
| A: | 再坚持一下，加油！ |
| zài jiānchí yīxià, jiāyóu! |
| Hold on just a bit longer. You can do it! |
| A: | 呼气，使膝盖着地，也可以前额着地。 |
| hūqì, shǐ xīgài zháodì, yě kěyǐ qián'é zháodì. |
| Exhale and have your knees touch the ground. You can also put your forehead to the ground. |
| A: | 吸气，放低臀部，脚背着地，上半身后仰，头往上向后看。 |
| xīqì, fàngdī túnbù, jiǎobèi zháodì, shàngbànshēn hòu yǎng, tóu wǎng shàng xiàng hòu kàn. |
| Breathe in, lower your rear and put the tops of your feet on the floor. Bend the top half of your body backwards, move your head upwards and look behind you. |
| A: | 呼气，抬高臀部，使身体看起来像一个三角形。 |
| hūqì, táigāo túnbù, shǐ shēntǐ kàn qǐlái xiàng yī ge sānjiǎoxíng. |
| Breathe out, raise your rear and make your body resemble a triangle. |
| A: | 慢慢地吸气，左脚往前跨一步，双手放在左脚两侧，右腿往后伸展，往前看，请保持均匀的呼吸。 |
| mànmàn de xīqì, zuǒjiǎo wǎng qián kuà yī bù, shuāngshǒu fàng zài zuǒjiǎo liǎng cè, yòutuǐ wǎng hòu shēnzhǎn, wǎng qián kàn, qǐng bǎochí jūnyún de hūxī. |
| Slowly inhale. Take a big step forward with your left foot. Now, place your hands on either side of your left foot. Extend your right foot backwards and look forward. Remember to maintain an even pace with your breathing. |
| A: | 呼气，双脚并拢，身体慢慢向前弯，双手放在地面或腿部。 |
| hūqì, shuāngjiǎo bìnglǒng, shēntǐ mànmàn xiàng qián wān, shuāngshǒu fàng zài dìmiàn huò tuǐbù. |
| Exhale and bring your legs together. Slowly bend your body forwards with both hands on either the ground, or on your legs. |
| A: | 吸气，双手向前伸展，然后身体开始慢慢后仰。 |
| xīqì, shuāngshǒu xiàng qián shēnzhǎn, ránhòu shēntǐ kāishǐ mànmàn hòu yǎng. |
| Breathe in, extend your hands forward and slowly bend your body backwards. |
| A: | 好！一边呼气，一边慢慢还原成直立。 |
| hǎo! yībiān hūqì, yībiān mànmàn huányuán chéng zhílì. |
| Okay! Take a breath and slowly return to a straightened position. |
| B: | 呼，累死我了。 |
| hū, lèi sǐ wǒ le. |
| Phew, I'm exhausted. |
| A: | 练习瑜伽的时候，请保持安静。下一个动作...... |
| liànxí yújiā de shíhou, qǐng bǎochí ānjìng. xià yī ge dòngzuò...... |
| When practicing yoga, remember to maintain a sense of inner-peace. Okay, next position... |