「Yoga English瑜伽英語微信課堂」

日期：6月20-10月9日（四個月16周）

時間：每周1-6

北京时间：5:00-5:20

老師：于伽

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9月28日(Wednesday)第100天

Yoga English 14:Salamba Sarvangasana

艾揚格箴言358: Many moderns use their bodies so little that they lose the sensitivity of this bodily awareness.很多現代人極少使用他們的身體，他們失去了身體智慧的敏感性。——《艾揚格箴言》第四輯（于伽編譯）

实用句型11

Let's…

让我们……

Let's get started!

我们开始吧!

实用句型12

You'd better…

你最好……

You'd better do it now.你最好现在就开始。

实用句型13

I have…

I have every confidence in you.我对你非常有信心。

实用句型14

I want to …

我要，我想……

I want to be proud of you.我希望为你感到自豪。

实用句型15

It's …

It's my pleasure to help you anytime.我随时乐意帮助你。

实用句型16

You can…

你可以……

You can count on me!

你可以信赖我。

实用句型17

I'm…

I'm serious.

我是认真的。

实用句型18

实用句型19

I'll try my best (to help you).我会尽我最大的努力(帮助你)。

实用句型20

We will make it together.我们一起成功吧!

Yoga English 14:Salamba Sarvangasana

Supported Shoulderstand: Step-by-Step Instructions

Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.

1.1Fold two or more firm blankets into rectangles measuring about 1 foot by 2 feet, and stack them one on top of the other. 折叠二张或者更多硬实的毯子呈长方形，尺寸大约一英尺到二英尺，把它们一个碓在另一个上面。

瑜伽動词107: fold

英 [fəʊld]美 [foʊld]

词典释义

vt.

折叠；合拢；抱住；笼罩

vi.

折叠起来；彻底失败

n.

折痕；信徒；羊栏；（起伏地的）凹处，洼

He folded the paper carefully

他把纸小心地折起来。

瑜伽動词108: measure

[英] [ˈmeʒə(r)][美] [ˈmɛʒɚ]

词典释义

n.

措施；测量，测度；程度；尺寸

vt.

测量；估量

vi.

测量；测量（大小，容量，尺寸等）

Measure the length and width of the gap

测量一下这条缝隙的长与宽。

rectangle

英 [ˈrektæŋgl]

美 [ˈrɛkˌtæŋɡəl]

词典释义

n.

[数]长方形，矩形

He handed me a little rectangle of whitepaper

他递给我一张小小的长方形白纸片。

瑜伽動词109: stack

[英] [stæk][美] [stæk]

词典释义

n.

垛，干草堆；（一排）烟囱；层积；整个的藏书架排列

vt.

堆成堆，垛；堆起来或覆盖住；洗牌作弊；秘密事先运作

There were stacks of books on thebedside table and floor.

桌子和地板上有几摞书。

1.2You can place a sticky mat over the blankets to help the upper arms stay in place while in the pose. 你可以放一个粘垫放在毯子上方来帮助大臂在体式中固定位置。

复习/瑜伽動词59: place

1.3Then lie on the blankets with your shoulders supported (and parallel to one of the longer edges) and your head on the floor. 然后躺在毯子上，用肩膀支撑（和较长的边缘平行），头在地板上。

瑜伽動词102: lie

瑜伽動词67: support

1.4Lay your arms on the floor alongside your torso, then bend your knees and set your feet against the floor with the heels close to the sitting bones. 沿着脊柱把手臂放在地板上，然后屈膝把脚放在地板上，脚跟靠近坐骨。

复习/瑜伽动词5: lay

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

瑜伽動词110: set

[英] [set][美] [sɛt]

词典释义

vt.

设置；放置，安置；使处于某种状况；摆放餐具

vi.

落山；出发；凝结

n.

集合；一套，一副；布景；电视机

adj.

固定的；位于…的；顽固的；安排好的

Then, you can set the compass.

然后你才能放置指南针。

1.5Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into the front torso.呼气，手臂压向地板，推脚离开地板，拉动大腿进入躯干前面。

复习/瑜伽动词16:push

Without pushing your lower front ribsforward, lift the top of your sternum straight towardthe ceiling. （Lesson 1)

复习/瑜伽動词68: pull

Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. (Lesson 8)

复习/瑜伽動词58: draw

Draw your right foot up and place the sole against the inner left thigh; (Lesson 5)