11 Things Your Yoga Instructor Wants You to Know

11件瑜伽教练最想让你们知道的事

You see them smiling at you as they walk around the room or demonstrate poses, but do you ever wonder what your yoga teachers are thinking? Here are some things yoga instructors want newbies to know about their classes.

你看着瑜伽教练们在瑜伽教室里来回走动或者演示动作，但是你知道你的瑜伽教练在想什么吗？ 让我来告诉你们这些菜鸟你们的老师最想让你们知道哪些关于她的教学的事情吧。

They're not checking you out to see how flexible you are (or aren't):If your teacher is looking at you, it's not to judge whether or not you can straighten your legs in Down Dog (so don't quickly press your heels to the floor if you catch a glimpse your way!). He or she wants to make sure you're doing a pose safely and comfortably.

她们并不是在检查你的柔韧性： 如果你的教练看着你，她不是在检测你能否在下犬式中伸直你的腿，所以你不用在他瞄你一眼的时候，你就卖力得快速把你的后跟放到地板上。她看你只是想确保你能舒服适当得把动作做好，不要受伤。

They don't like when you push yourself too hard:You're always encouraged to try new poses, but not if it means struggling in pain. When working on backbends, trust that you know whether it's better for you to do a beginner version likeCobraversus an advanced version like Scorpion.

她们并不喜欢你过于用力得做姿势: 做新的动作是很鼓励的一件事，但是并不代表非要在痛苦中挣扎。当做后弯动作时，相信你要知道是做初学者的版本动作比如说眼镜蛇姿势，还是更进阶的版本蝎子姿势。

They wish you'd ask questions or for assistance:Yoga classes tend to be pretty quiet with only the instructor's voice heard, but if you have a question, please ask! Chances are the other students are wondering the same thing. Also, don't be shy about asking for help — they'd much rather stand next to you and help you lift into headstand than to hear you crash to the floor after trying it on your own.

她们其实希望你会问问题或者是寻求帮助。 瑜伽课程都是比较安静的，基本上都是只有教练的讲解的声音，但是如果你有问题的话，就问出来吧。 很有可能其他学生也有同样的疑问。另外，不要为找寻帮助而感到害羞。她们更愿意去站在你旁边帮助你完成你的头倒立而不是听到你自己尝试的时候“咚”的一声摔在地上。

They don't care if you pass gas:Yoga instructors are human too, and they of all people know that certain poses can make tooting happen. Why? Because it's probably happened to them! I know it's a little embarrassing, but if you accidentally have a loud outburst from your tush, just pretend like it didn't happen.

她们不在乎你放出你的毒气。 瑜伽教练也是人，她们也知道有些动作可能会让人放出个p来。为什么？因为这也有可能会发生在他们身上。 这的确会有点尴尬，但是如果你不小心得放了一个响亮的p的话，那就装做什么也没有发生吧。

They aren't grossed out by your sweat:If an instructor likes to give assists in poses, no need to apologize for your slippery sweatiness. They're used to touching clothes and bodies drenched in perspiration, and if it bothered them, well then they wouldn't be yoga instructors.

她们不会嫌弃你的满身大汗。 如果一个教练喜欢去辅助学生，不用为你的浑身大汗而感到抱歉。她们已经习惯了触碰到汗流浃背的身体和衣衫， 如果这都会让她们感到不适，她们早就不会去当瑜伽教练的。

They want you to speak up if an assist hurts or makes you uncomfortable:You have every right to tell the instructor to press more softly or to back off entirely. It's your body and you know your limits; without your input, a teacher won't know what you like and what adjustment is about to pull your hamstring.

她们希望你会说出来，如果在辅助你的时候，你感觉到不适或者疼痛。 你有绝对的权利告诉你的教练让他按压时放松动作或者是不要让他帮你按压。你的身体你最知道你的极限。如果没有你的意见，教练是不知道你喜欢怎么样和什么样的调整是刚好适合你的。

They wish you didn't come to class to "sweat out your sick":If you're congested with a cold, a little exercise can do you some good. Heat can help loosen mucus, and moving the body relieves body aches. But you want to be careful not to pass along your germs to others, so sweating out your sickness in a packed yoga class with your snotty tissues collecting around your mat is not the best idea. Feeling under the weather is the perfect time to do a home practice, and you can hit the studio once you're feeling better.

她们希望你不要在生病期间来练习。 如果你感染了感冒，练习一会可能会对你有些许帮助。身体变热会对流鼻涕和身体酸痛有缓解作用。但是你得小心翼翼得不把自己的细菌传染给他人，所以在人多的瑜伽课程里带病练习还在自己的瑜伽垫周围放满了擦鼻涕的纸币其实不是个好主意。这时候在家练习更好一些。

They love when you bring your own yoga mat to class:Borrowing a studio mat for your first five or so classes is welcomed, but after that, it's time to buy your own yoga mat. Using a mat that only you sweat on helps prevent the spread of germs, which we all appreciate, and purchasing your very own mat also shows a deeper devotion than someone who pops into class every once in a while.

她们希望你可以带上自己的瑜伽垫。 在你的前几节课时借用瑜伽垫还是欢迎的，但是那之后，最好还是买一个自己的瑜伽垫。我们都知道用一个只有你自己汗水的瑜伽垫更干净卫生，而且买一自己的瑜伽垫也会表现出你对练习瑜伽的决心和热爱。

They want you to practice at least twice a week:A Sunday afternoon yoga class will offer amazing benefits, but if you really want to improve your practice, you should include another class or two that week. If it's impossible to get to the studio that many times because of time or money, unroll your yoga mat and do a practice at home, even if it's for only 20 minutes.

她们希望你可以至少一周练习两次。 周日下午的瑜伽课会非常有益处，但是如果你真的想提高你自己，你应该再上一到两节课在周中的时候。如果你因为时间或者费用的问题，实在没有办法去瑜伽馆那么多次，可以在家练习，哪怕是20分钟。

They don't mind if you take class from another instructor:Every teacher offers students something different, and depending on your mood and your needs, one day you might crave a class with Playful Patty who inspires you to try handstands, and on sluggish days, you might prefer Relaxed Rebecca who does mostly seated postures.

她们并不介意你会去上其他教练的课程。 每个老师的课都是不一样的，根据你的心情和需求，有时候你可能想去上更欢乐一点的Patty老师的课去做一些难的动作的尝试，有时候如果你不太想动的情况下，也许你会更想去上Rebecca老师的课程，因为她的课大部分都是在放松打坐。

They like when you get to class a little early and prefer you stay until class is over:We all have tight schedules and obligations to work and family, so the occasional late entry to class or early skip-out is OK, just don't make it a habit. Show yourself, your fellow students, and your teacher respect by being physically present for the entire class.

她们喜欢你提前一点到教室，而且可以待到课程最后。 我们大家都时间很紧，都有我们自己的工作、家庭，所以偶尔的迟到或者早退是可以的，但是不要把它变成了一种习惯。上完整节课也是对你自己，你的同伴，你的老师的一种尊重。