《瑜伽英語900句》第103講

一、Review复习

102、Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.伸展手掌，食指平行或者轻轻外转，并转脚趾向下。—《瑜伽英語900句》（于伽编译）

二、今日900句

103、Exhale and lift your knees away from the floor. 呼气并提起膝盖离开地板。—《瑜伽英語900句》（于伽编译）

三、New Words and expression生词和短语：

复习exhale

26、Exhale and bend forward from the hip joints, not from the waist. 呼气从髋关节而不是腰部前屈。

44、Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. 呼气并将躯干直接伸展到右腿上方，从髋部弯曲，而不是腰部弯曲。

—《瑜伽英語900句》（于伽编著）

63、Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. 呼气转动躯干向右，骨盆前侧尽可能与垫子前端平行一致。—《瑜伽英語900句》（于伽编著）

复习lift

2、Lift and spread your toes and the balls of your feet, then lay them softly down on the floor.抬起并伸展你的脚趾和腳趾球，并把它们轻轻地放在地板上。—《瑜伽英語900句》（于伽编著）

4、Firm your thigh muscles and lift the knee caps, without hardening your lower belly.稳固大腿肌肉，膝盖上提，不要使小腹僵硬。—《瑜伽英語900句》（于伽编著）

5、Lift the inner ankles to strengthen the inner arches, then imagine a 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.提起内侧脚踝来加强内侧足弓，然后想象一个能量线从大腿内侧到腹股沟，并从那里通过你的躯干，脖子和头的核心，并通过头顶。—《瑜伽英語900句》（于伽编著）

31、Press the heels firmly into the floor and lift the sitting bones toward the ceiling.把脚跟牢固地压向地板，并把坐骨提起指向天花板。—《瑜伽英語900句》（于伽编著）

四、高效率英语学习必需坚持的好习惯

4、每天坚持口语练习一二个小时

五、体式要点：呼气而动

六、音乐欣赏：The Coral Sea - Lake And Ocean