「Yoga English瑜伽英語微信課堂」

日期：6月20-10月10日（四個月16周）

時間：每周1-6晚

北京时间：5:00-5:20

欧洲时间：23:00-23:20

老師：于伽

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8月17日(Wednesday)第59天

Lesson 6 Virabhadrasana 1

I greet everyone in Napoli, Italia.

我在意大利的罗马问候大家！

Every single day you should wake up and commit yourself to becoming a better person.每一天醒来都应该让自己变得更好。

Useful sentences 71

实用句型71:

... so that ...

以便；结果，以致；

Put the tree in the hole so that it is straight. 把树放入洞穴中，以便让它立直。

Lesson 6 Virabhadrasana 1

第三段

With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. More flexible students should align their right thigh parallel to the floor.你左脚的脚跟压下地板，呼气屈右膝在右脚踝之上，这样胫骨垂直于地板。柔韧性好的同学应该让右大腿与地板平行。

第三段第一节：

With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. 使你左脚的脚跟向下到地板的方向，呼气屈右膝在右脚踝之上，这样胫骨垂直于地板。

复习：瑜伽动词35: anchor使稳定

Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. （Lesson 3)

第三段第二节：

More flexible students should align their right thigh parallel to the floor.柔韧性好的同学应该让右大腿与地板平行。

瑜伽形容词10: flexible

[英] [ˈfleksəbl][美] [ˈflɛksəbəl]

词典释义

adj.

灵活的；柔韧的；易弯曲的；易被说服的

We are all born flexible but as we grow older, we tend to seize up a little.

我们刚生下来时身体都很灵活，但随着年龄的增长，手脚会变得有些僵硬。

seize up：卡住，僵硬。

第四段

Reach strongly through your arms, lifting the ribcage away from the pelvis. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms. If possible, bring the palms together. Spread the palms against each other and reach a little higher through the pinky-sides of the hands.

第四段第一节

Reach strongly through your arms, lifting the rib cage away from the pelvis. 通过手臂强有力地伸展，上提胸腔远离骨盆。

rib cage

胸腔

cage笼子

1、Reach strongly through your arms, lifting the rib cage away from the pelvis. 通过手臂强有力地伸展，上提胸腔远离骨盆。

2、This position gently expands the front rib cage and upper abdomen with each inhalation.

在这个姿势中，每一次吸气中轻柔的伸展胸廓前侧以及上腹部。

3、The rib cage is moderately sprung andextends back to a short and muscularloin.

肋骨适度撑起，向后延伸到短而肌肉发达的腰部。

4、As you breathe, your rib cage shouldexpand front, back, and side to side.

当你呼吸之时，你的胸膛应该向前，后和两边同时扩张。

5、Then lift your rib cage evenly away fromyour pelvis to stretch the circumferenceof your belly.

提起肋骨均等地离开骨盆，伸展腹部四周。

6、When you relax before rotating, yousoften your diaphragm, abdominal, spinal, and rib cage muscles so they're ready for a thorough, satisfying stretch.

在开始扭转前放松，使横膈膜、腹部、脊柱和胸廓周围的肌肉变柔软，以便为他们更彻底和安全地拉伸作好准备。

7、Allow whatever attachment comes upwithin the hips, stomach or rib cage, tobe released in full.

允许任何连线，不管来自于臀部、胃部还是肋骨，均被完全释放。

8、The rectus abdominus, tethers the ribcage to the pelvis.

腹直肌将胸腔拉向盆腔的方向。

9、If necessary, keep one hand on yourstomach just below your rib cage to feelthe movement and rhythm of yourbreath.

如果需要，你可一将一只手放在你的胸廓以下感受整个呼吸运动的节奏。

第四段第二节

As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms. 当当你通过后脚向下踩时，感觉一种从后腿开始向上上提的力量，穿过腹部和胸腔，向上进入手臂。

第四段第三节

If possible, bring the palms together.

如果可能，合掌。

瑜伽動词63: bring

词典释义

vt.

导致；带来，引来；促使，引起；提供

We don't know what the future will bring.

我们不知道将来会发生什么。

第四段第四节

Spread the palms against each other and reach a little higher through the pinky-sides of the hands.伸展手掌彼此挤压并通过手的小拇指伸展的多一些。

pinky finger小拇指

第五段第一节

Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs.

Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs.

保持你的头在中立位，凝视远方，或者倾斜向后看向大拇指。

tilt

词典释义

vt.

使倾斜；（在马上）拿枪扎；抨击，攻击

vi.

倾斜；〈美〉有倾向性，偏袒；抨击

n.

倾斜，歪斜；斜坡，坡度；马上刺枪比赛；跳动锤，落锤

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听歌曲学英语48:

《Don’t cry》是美国BLUES HARD ROCK乐队枪炮与玫瑰的名曲，这首歌曾唱哭了千万人。总是能够触痛了心底最软的地方。《Don't cry》这首歌中枪花乐队一改从前的愤怒激烈，主唱沧桑哀婉低吟出一段令人荡气回肠的柔情曲，而歌曲表达出的无奈和失意正是愤怒的极至。不止在歌收尾的地方，在歌起时就有淡淡的的呻吟声，而且在整首歌里拖长的音非常之多，歌曲最后通过一声加长的低鸣来表达一种撕心裂肺的心痛。