Week 43 Day 5 (总第257/288天）

《梵英双语零基础》（于伽老师主讲）

A little effort every day, you will make a big difference.每天努力一点点，你会有很大的不同。

一、复习

(Mla Bandha)会阴收束

二、今日梵语：

(Uyana Bandha) 收腹收束

三、解释

(Uyana Bandha) is the abdominal bandha described and employed in hatha yoga. It involves, after having exhaled all the air out, pulling the abdomen under the rib cage by taking a false inhale while holding the breath and then release the abdomen after a pause. The process is repeated many times before letting the air into the lungs, resuming normal breath. 收腹收束是在哈他瑜伽里描述和应用的腹部收束。它包括，呼出所有气后，当保持时屏息把腹部向胸腔下提起，然后暂停后释放腹部。这个过程重复几次，然后让空气进入肺部，恢复正常呼吸。

四、作业：读写10遍

(Uyana Bandha) 收腹收束