「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

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7日(Wednesday)第80天

Lesson 10 Paripurna Navasana

I greet everyone in Santorini, Greece.

我在希腊的圣托里尼问候大家！

艾扬格箴言9：It is through your body that you realize the spark of divinity.它是通过你的身体，实现神性的火花。——《艾揚格箴言（中英雙語）》（于伽編譯）

Useful sentences 87

实用句型87

Welcome（back）to...

Welcome back to school！欢迎回到学校！

Lesson 10 Paripurna Navasana

Boat Pose

Step by Step

Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn’t round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the “tripod” of your two sitting bones and tailbone.

1.1Sit on the floor with your legs straight in front of you. 坐在地板上腿往前伸展。

复习/身体名词30: leg

Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. (Lesson 3)

1.2Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. 手在髋稍后一点的位置压向地板，手指指向脚，加强手臂力量。

身体名词34: hand

复习/解剖学名词10：hip髋部

Stand in Tadasana, hands on hips. (Lesson 2)

复习/身体名词23: finger

If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front ofor beside your feet, or bring your palms to the backs of your ankles.

复习/身体名词3: foot

Lift and spread your toes and the balls of your feet, then lay them softly down on the floor.(Lesson 1)

复习/身体名词14: arm

Hang your arms beside the torso.(Lesson 1)

1.3Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn’t round; continue to lengthen the front of your torso between the pubis and top sternum. 通过胸骨的上端上提身体并稍微向后倾斜。当你做这个动作时，确保你的背部没有弓起；继续耻骨与胸骨之间的躯干的前侧的延长。

复习/解剖学名词7：sternum

lift the top of your sternum straight towardthe ceiling. （Lesson 1)

复习/身体名词9: torso

Lift the inner ankles to strengthen the inner arches, then imaginea line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head.(Lesson 1)

复习/解剖学名词4：pubis

Lengthen your tailbone toward thefloor and lift the pubis toward the navel.(Lesson 1)

1.4Sit on the “tripod” of your two sitting bones and tailbone.坐在二个坐骨和尾骨的三角区域。

解剖学名词13：sitting bones

Press the heels firmly into the floor and lift the sitting bones toward the ceiling. (Lesson 2)

解剖学名词3：tailbone

Lengthen your tailbone toward thefloor and lift the pubis toward the navel.(Lesson 1)

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听歌曲学英语65

《Clean》是美国女歌手泰勒·斯威夫特演唱的歌曲，收录于第五张录音室专辑《1989》。

泰勒·斯威夫特（Taylor Swift），1989年12月13日出生于美国宾夕法尼亚州，美国流行音乐、乡村音乐创作型女歌手、音乐制作人、演员、慈善家。