「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19日(Wednesday)第61天

Lesson 6 Virabhadrasana 1

I greet everyone in Napoli, Italia.

我在意大利的那不勒斯问候大家！

It's not about being good at something. It's about being good to yourself. 有些事不是为了要做得多么好，而是为了让自己变得更好。

Useful sentences 72

实用句型72:

be worth (doing) …

This book is worth reading. 这本书值得读。

Benefits

Stretches the chest and lungs, shoulders and neck, belly, groins (psoas)

Strengthens the shoulders and arms, and the muscles of the back

Strengthens and stretches the thighs, calves, and ankles

益处一、

Stretches the chest and lungs, shoulders and neck, belly, groins (psoas)

伸展胸部和肺部，肩膀和颈部，腹部，腹股沟（腰肌）

瑜伽動词65: stretch

[英] [stretʃ][美] [strɛtʃ]

词典释义

v.

伸展；延伸；持续；包括

n.

伸展；弹性；一片；一段时间

adj.

可伸缩的；弹性的

1、Try stretching your legs and pulling your toes upwards

试着双腿伸直并且向上拉伸脚趾。

2、She arched her back and stretched herself.

她弓起背，舒展身体。

3、It is better to stretch the tight musclesfirst

最好先伸展一下僵硬的肌肉。

4、Arms bend. Arms upward. Wait for it. Stretch.

手臂弯曲。手臂上举。保持一下。伸展。

5、Strengthens and stretches the thighs, calves, and ankles

加强和伸展大腿、小腿和脚踝的伸展。

6、Actively push your neck back tostrengthen and stretch the front part ofyour neck while completing this exercise.

做练习的同时，将你的脖子向后伸展以拉伸颈部前部的肌肉。

解剖学名词21：lungs

[英] ['lʌŋz][美] ['lʌŋz]

词典释义

n.

肺脏；肺( lung的名词复数 )

The lungs dilate in breathing.

呼吸时肺部扩张。

解剖学名词22：psoas

[英] ['səʊəs][美] ['soʊrs]

1、The psoas and pectineus tilt the hips lightly forward.

腰肌和耻骨肌使骨盆轻微前倾。

2、The psoas conspires with the pectineus, rectus femoris and Sartorius muscles tobend the straight leg hip.

腰肌与耻骨肌、股直肌和缝匠肌协作，使直腿一侧髋部折叠。

3、This chapter presents a synergisticcombination of standing poses thateffectively activates and re-awakens thepsoas muscle.

此章节描述了有效激活和唤醒腰肌的站立体式之间的协同作用。

4、A healthily functioning psoas provides asensitive suspension bridge between thetrunk and the legs.

健康的腰大肌能提供一个感应灵敏如吊桥一般的连接双腿与躯干。

5、The secret is a special stomach musclecalled the psoas.

秘密在于腹部一块叫腰肌的特殊肌肉。

6、At the front of the pelvis is the psoasand at the back, the glutei or buttockmuscles.

位于骨盆前侧的是腰肌，在后侧的是臀肌。

7、The full psoas awakening series isillustrated in the standing pose section.

通过对站立体式序列的分析，我们将学会如何唤醒腰肌。

8、In your yoga practice, if you feel strain inyour knees or lower back in seated andstanding poses, your body may be tellingyou that you need to lengthen yourpsoas.

如果你在瑜伽坐姿与站姿感到膝盖和腰部有负担那是你的身体在传达给你一个讯息-你该延展你的腰大肌了。

9、These are two muscles, the psoas majorand the iliacus, which run from the lowerback over the pelvis bone and connecton the leg.

髂腰肌由腰大肌和髂肌组成，起自背部下方，经盆骨连于腿部。

10、The pelvis is kept balanced because thepsoas flexes the thigh, and the gluteimake the thigh lengthen, or extend.

骨盆保持着平衡，因为腰肌使大腿前侧屈曲，臀肌使大腿前侧伸长或者伸展。

11、Along with improving your structuralstability, developing awareness of yourpsoas can bring to light fears longlocked in the body as unconsciousphysical tension.

随着你身体稳定度的提高和对你腰肌感受力的提升，能让在身体里的未意识到的深层紧张和情绪上的恐惧不再深深锁住。

12、With a properly functioning psoas, thebones bear weight, the muscles movethe bones, and the joints connect thesubtle energies of the body.

在腰大肌正常运作下，骨架支持体重，肌肉帮助活动骨骼，骨关节也能连结身体内更细微的能量。

13、But if you constantly contract the psoasto correct for skeletal instability, themuscle eventually begins to shorten andlose flexibility.

但如果你一直使用收缩的腰大肌来修正骨架的稳定长期下来很容易会失去肌肉的正常长度和柔韧度。

14、Whether you suffer from a sore back oranxiety, from knee strain or exhaustion, there's a good chance that a constrictedpsoas muscle might be contributing toyour woes.

不管你是下腰痛或是心理上的焦虑，膝盖伤或是过度劳累都有可能与腰肌的不当使用有关。

15、The gluteus maximus in the buttocksworks with the psoas ( located high atthe front of the thigh) to balance thepelvis from front to back.

臀大肌与腰大肌（位于大腿前侧上方）共同工作，保持骨盆前后两侧的平衡。

synonym同义词：

瑜伽动词12: lengthen

Lengthen your tailbone toward thefloor and lift the pubis toward the navel.

瑜伽動词33: extend

Exhale and extend your torso to the right directlyover the plane of the right leg, bending from the hipjoint, not the waist.

瑜伽動词30: reach

Raise your arms parallel to the floor and reach themactively out to the sides, shoulder blades wide,palms down.

psoas major 腰大肌

益处二、

Strengthens the shoulders and arms, and the muscles of the back

加强肩膀和手臂，背部的肌肉

益处三、

Strengthens and stretches the thighs, calves, and ankles

加强和伸展大腿、小腿和脚踝的伸展。

Strengthen and stretche加强和伸展

Actively push your neck back to strengthen and stretch the front part of your neck while completing this exercise.

做练习的同时，将你的脖子向后伸展以拉伸颈部前部的肌肉。

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听歌曲学英语50:

《Much Too Soon》是已故流行之王Michael Jackson于2010年12月14日推出的专辑《Michael》中的曲目之一。根据Ping网站的介绍，它一直是杰克逊最喜欢的一首歌。