「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

希腊时间：24:00-00:20

老師：于伽

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9月3日(Saturday)第76天

Lesson 9: Marichyasana III

I greet everyone in Santorini, Greece.

我在希腊的圣托里尼问候大家！

I had never believed that there is Heaven, but Santorini is so close to it.

我过去从来不相信有天堂，但圣托里尼距离天堂如此之近。

艾扬格箴言6：What I learned through yoga, I found out through yoga. 我是通过瑜伽来学习，也是通过瑜伽来觉悟。——《艾揚格箴言（中英雙語）》（于伽編譯）

Useful sentences 84

实用句型84

There is no time to do/ have no time to do

There was no time to think. 没有时间思考。

I have no time to go home for lunch. 我没有时间回家吃午饭。

Part 2

With an exhalation, rotate your torso to the right and wrap your left arm around the right thigh. Hold the outer thigh with your left hand, then pull the thigh up as you release the right hip toward the floor. Press your right fingertips onto the floor just behind your pelvis to lift the torso slightly up and forward.

2.1With an exhalation, rotate your torso to the right and wrap your left arm around the right thigh. 随着呼气，转动躯干向右，左臂环绕右大腿。

复习/瑜伽動词36: rotate

Rotate the torso to the left,keeping the two sides equally long. (Lesson 3)

瑜伽動词80: wrap

[英] [ræp][美] [ræp]

词典释义

vt.

包；缠绕；用…包裹（或包扎、覆盖等）；掩护

n.

膝毯，披肩，围巾，围脖，头巾，罩衫，外套，大衣；包装纸；〈俚〉机密

vi.

缠绕，盘绕（通常与 over, around 等连用）；包上，裹上；穿上（衣服等）

He wrapped his arms around her.

他紧紧搂住她。

2.2Hold the outer thigh with your left hand, then pull the thigh up as you release the right hip toward the floor. 用你的左手抱住大腿外侧，然后放松右髋向地板的方向时将大腿向上拉。

复习/瑜伽動词71: hold

If you are holding the feet, bend the elbows out to the sides and lift them away from the floor; if holding the strap, lighten your grip and walk the hands forward, keeping the arms long. （Lesson 8)

复习/瑜伽動词68: pull

When you are ready to go further, don’t forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap. (Lesson 8)

2.3Press your right finger tips onto the floor just behind your pelvis to lift the torso slightly up and forward.右手指尖压向地板，右手恰在你的骨盆后面以抬起躯干微微向上和向前。

复习/瑜伽动词3:lift

Part 3

Remember to keep your straight leg and bent-knee foot grounded. Sink the inner right groin deeper into the pelvis, then lengthen your front belly up out of the groin along the inner right thigh. Continue lengthening the spine with each inhalation, and twist a little more with each exhalation. Hug the thigh to your belly, then lean back against your shoulder blades into an upper-back backbend. Gently turn your head to the right to complete the twist in your cervical spine.

3.1Remember to keep your straight leg and bent-knee foot grounded. 记住保持伸直的腿和屈膝的脚放在地上。

复习/瑜伽動词63: ground

As the left hip point turns forward,press the head of the left femur back to ground the heel. （Lesson 6)

3.2Sink the inner right groin deeper into the pelvis, then lengthen your front belly up out of the groin along the inner right thigh.

下沉右腹股沟内侧进入骨盆，然后沿着右大腿内侧拉长你的腹部前侧向上离开腹股沟。

瑜伽動词81: sink

[英] [sɪŋk][美] [sɪŋk]

词典释义

vi.

淹没；下落；退去；渐渐进入

vt.

使下沉；使下垂；砸入地面；使败落

n.

水池；洗涤槽；污水坑

Far off to the west the sun was sinking

远处夕阳西下。

3.3Continue lengthening the spine with each inhalation, and twist a little more with each exhalation.

随着每次吸气继续拉长脊柱，每次呼气再多扭转一点。

瑜伽動词82: twist

[英] [twɪst]

[美] [twɪst]

词典释义

vt.

扭成一束；搓，捻；绕，卷；连结，交结

vi.

被搓揉；蜿蜒，曲折；扭曲身体，扭动；旋转，转动

n.

揉搓之物；丝线；烟草卷；旋转

Lying flat on the floor, twist your body on to one hip and cross your upper leg over your body.

平躺在地板上，扭转身体侧躺，把上面的一条腿搭在身上。

3.4Hug the thigh to your belly, then lean back against your shoulder blades into an upper-back backbend.

紧抱大腿贴近腹部，然后在肩胛骨进入上背部后弯的前提下向后倾斜。

瑜伽動词83: hug

[英] [hʌg][美] [hʌɡ]

词典释义

vt.

热烈地拥抱，抱住，紧抱

vt.

紧靠…走；抱有，持有

n.

紧抱，热烈拥抱

vi.

缠紧，缚紧（某物，尤指人体）

She hugged her legs tight to her chest

她将双腿紧紧抱在胸前。

3.5Gently turn your head to the right to complete the twist in your cervical spine.

轻轻转头向右，完全扭转到脊柱的颈椎段。

cervical颈的，子宫颈

[英] [ˈsɜ:vɪkl][美] [ˈsɜ:rvɪkl]

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听歌曲学英语62

heal the world是由迈克尔·杰克逊编词、编曲并演唱的的公益性歌曲三部曲之一，更被誉为“世界上最动听的歌曲”。Heal the world是一首呼唤世界和平的歌曲，歌词说到：“沉思那潮生潮灭，世代更迭 说吧 说我们想要 想要为孩子们 和他们的子孙 营造更美好的家园 让他们明了，他们活在一个 较过去更加美好的世界 从而让他们坚信，他们也可以营造一个 愈加美好的世界。”