「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8日(Thursday)第81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10：I always tell people :"live happily and die majestically.我总是告诉人们：＂活的快乐，死的庄严。＂——《艾揚格箴言（中英雙語）》（于伽編譯）

Useful sentences 88

实用句型88

stop…from doing sth.

The Great Green Wall will stop the wind from blowing the earth away. 绿色长城将阻挡风吹走土壤。

Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn’t possible remain with your knees bent, perhaps lifting the shins parallel to the floor.

2.1Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. 呼气屈膝，抬起脚离开地板，这样大腿与地板成45-50度角。

lift off

词典释义

（飞机、火箭等）起飞，发射升空;揭开

The plane lifted off and climbed steeply into the sky.

飞机起飞并迅速爬升至空中。

瑜伽形容词14: relative

[英] [ˈrelətɪv][美] [ˈrɛlətɪv]

词典释义

adj.

相对的；相关的；相互有关的；比较而言的

n.

亲属，亲戚；相关物；亲缘植物（或动物）；[语法学]关系词

Truth is relative.

真理是相对的。

relative—relativity

Einstein formulated the Theory of Relativity in 1905.

爱因斯坦于1905年创立了相对论。

2.2Lengthen your tailbone into the floor and lift your pubis toward your navel.

拉伸你的尾骨向地板的方向，抬起你的耻骨朝向肚脐。

总结/名词—动词（名词en）

瑜伽动词9: strengthen—strength

瑜伽动词12: lengthen—length

瑜伽動词72: lighten—light

瑜伽動词78: soften—soft

举例/名词（或者形容词）后面加en变成动词的词

loose放任—loosen宽松

tight紧的—tighten 收紧

weak弱的—weaken削弱

worse坏的—worsen恶化

deep深—deepen加深

wide宽—widen加宽

fast 紧的—fasten系牢

fright 恐怖—frighten吓唬

threat威胁—threaten 威胁

2.3If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. 如果可能的话，慢慢伸直双膝，抬起脚趾尖略高于眼睛的高度。

瑜伽副词14: slightly

[英] [ˈslaɪtli][美] [ˈslaɪtli]

词典释义

adv.

轻微地，轻轻地；细长地，苗条地；〈罕〉轻蔑地；粗

You can adjust it slightly

你可以稍加调整。

2.4If this isn’t possible remain with your knees bent, perhaps lifting the shins parallel to the floor.如果不能的话，保持屈膝，也许提起小腿与地面平行。

瑜伽動词87: remain

[英] [rɪˈmeɪn][美] [rɪˈmen]

词典释义

n.

剩余物，残骸；残余；遗迹；遗体

vi.

保持；依然；留下；留待

vi.

搁置；剩余，剩下；逗留；终属，归于

The three men remained silent

这3个人保持着沉默。

复习/身体名词26: shin

Rest your right hand on your shin, ankle, or thefloor outside your right foot, whatever is possiblewithout distorting the sides of the torso.

复习/身体名词4: thigh

Firm your thigh muscles and lift the knee caps,without hardening your lower belly.

复习/瑜伽形容词2: parallel

Stand with the bases of your big toes touching,heels slightly apart (so that your second toes areparallel). (Lesson 1)

复习/瑜伽形容词5: perpendicular

Back injury: Do this pose with bent knees, orperform Ardha Uttanasana , with your hands on the wall, legsperpendicular to your torso, and arms parallel to the floor.(Lesson 2)

Part 3

Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.

3.1Stretch your arms alongside the legs, parallel to each other and the floor. 沿着腿的方向伸展手臂，彼此平行于地板。

方位词17: alongside沿着

3.2Spread the shoulder blades across your back and reach strongly out through the fingers. 伸展肩胛骨横穿你的背部，并通过手指强有力地伸展。

复习/瑜伽动词4: spread

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

方位词18: across穿过

复习/瑜伽動词30: reach

Raiseyour arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.(Lesson 3)

3.3If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs.如果不能的话，保持手在髋的两侧，或者抱住大腿后侧。

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听歌曲学英语66

《Hey Jude》是The Beatles（披头士乐队）成员Paul McCartney（保罗·麦卡特尼）创作的歌曲，于1968年8月26日发行。后还收录于披头士乐队于1970年02月26日发行的精选集《The Beatles》中。

《Hey Jude》于发行后连续9周位于美国Billboard榜首，在全球的销量超过了八百万张。

我喜欢第一句：Hey Jude, don't make it bad.Take a sad song and make it better.

嘿朱迪！别沮丧，找一首哀伤的歌把它

唱得更快乐。