Week 43 Day 6 (总第258/288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

(Uyana Bandha) 收腹收束

二、今日梵语：

(Jlandhara Bandha) 收颌收束

三、解释

Jlandhara bandha comes from Sanskrit. Jla Sanskrit: means web or "net"and dhara (Sanskrit: ) means "holding".Bandha (Sanskrit: ) means "bond; contracting".

(jla): 网

(dhara): 拿、控制

(bandha): 收缩

It is performed by extending the neck and elevating the sternum (breastbone) before dropping the head so that the chin may rest on the chest. Meanwhile the tongue pushes up against the palate in the mouth. 这是通过降低头部以便下巴放在胸部，伸展颈部和提高胸骨（胸骨）来完成。同时，舌头在嘴里贴着腭。

四、作业：读写10遍

(Jlandhara Bandha) 收颌收束