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第60期:30天之旅的第2日(6)

来源:可可英语 编辑:Kelly   可可英语APP下载 |  可可官方微信:ikekenet

Excellent, inhale, halfway lift, your version, find length, working to create a healthy flow of energy that runs up and down the spine.

很好,吸气,半抬,拉伸,努力创造一个流经上下脊椎的健康能量流。

And then exhale, Forward Fold. Excellent, plant the palms, step or hop it back, Plank Pose.

然后呼气,向前折叠。很好,手掌着地,向后跨步或跳跃,平板支撑。

Inhale, then look forward, shift forward, squeeze the elbows in, this time Belly to Cobra, or maybe Chaturanga is in your practice already.

吸气,然后向前看,向前移动,把肘部往里挤,这一次腹部降低向眼镜蛇式转变,或者你已经开始做四柱支撑式了。

Chaturanga to Upward Facing Dog.

从四柱支撑式转移到上犬式。

You do your version. Find a heart opener as you breathe in. And then use your exhale to make your way back to Downward Facing Dog.

找到适合自己的姿势,吸气时胸部打开,然后呼气,来到下犬式。

Good, in Downward Dog, let's take a big breath in together. Here we go, inhale, in through the nose.

好,做下犬式,让我们一起深呼吸。好了,吸气,用鼻子吸气。

Exhale out through the mouth.

用嘴呼气。

Beautiful, inhale, lift your right leg up high, Three-Legged Dog.

漂亮,吸气,右腿抬高,呈三腿狗状。

Exhale, step it forward, all the way, nice, low lunge.

呼气,向前一步,做漂亮的低弓箭步。

Lower the back knee. Here we go, taking the arms all the way up towards the sky this time.

放低后腿的膝盖,好啦,高举手臂朝天。

Inhale, lift it up, big beach ball up and overhead.

吸气,把它举起来,想象把大沙滩球举到头顶的样子。

Back toes can be curled or uncurled, but you're gonna want a lot of attention in that back foot.

后脚趾头可以卷曲,也可以不卷曲,但你需要格外注意后脚。

Great, inhale in here, just check it out. Then exhale, rain it down.

太好了,吸气,调整一下。然后呼气,放下手臂,做下雨状。

Beautiful. Curl your left toes under, lift your back knee.

很好,左脚脚趾弯曲,后腿膝盖抬高。

Step the right foot back, Plank or Half Plank. You're gonna go right to Downward Dog here, hips up high and back.

右脚后退,做平板支撑或半平板支撑。你们要做下犬式,臀部向上,向后。

30天之旅的第2日.jpg

Good, inhale in here. Nice cleansing breath. Exhale, empty it out.

很好,吸气,口气清新。呼气,排空。

Inhale, lift the left leg up high. You're doing great.

吸气,左腿抬高,做得很好。

Exhale, shift it all the way forward, step it up.

呼气,一直往前移,跟上。

Lower the back knee, Crescent Lunge, here we go. Nice and easy, just checking it out.

膝盖放低,做高弓步,开始。很好,活动一下。

Inhale, sweep the arms up and overhead, big stretch, big breath.

吸气,将手臂向上扫过头顶,伸展幅度大一些,深呼吸。

Good, lots of awareness in that back foot. When you're ready, rain it down.

很好,注意后脚。准备好的时候,就放下手臂,做下雨状。

From here, lift the back knee, plant the palms, step it back, final Plank here. We're getting strong.

从这里开始,抬起后腿膝盖,掌心着地,后退一步,做最后一个平板支撑,我们的力量越来越强了。

Try to knit your low belly and your upper abdominals in towards the center. So this is lifting up through the navel.

试着把你的小腹和上腹部向中间挤,通过肚脐来提升。

You're here for three, You're here for two, you're awesome, one. Slowly lower the knees to the ground. Bring them as wide as your yoga mat.

三,二,一,很好。慢慢地把膝盖放在地上,保持间距和你的瑜伽垫一样宽。

Bring the big toes to touch, send your hips back.

两个大脚趾靠拢,臀部向后。

And yay, our first official Extended Child's Pose together. Forehead comes down.

嗯,这是我们第一次一起正式的做延伸婴儿式,额头垂下来。

You decide what feels best here on Day 2. Active arms, reaching the fingertips towards the front edge of your mat, or maybe a bit of a surrender.

第二日,你决定哪种姿势是最舒服的。手臂保持活跃,将指尖伸向垫子的前缘,或者可能有点屈服的态势。

Can also take the palms together, walk the elbows in just a bit, and take the palms just up and over the back of the neck.

你们也可以把手掌放在一起,肘部稍微向内靠,手掌向上放在脖子后面。

We call this Namaste Shark Fin. I don't know if that's your thing or not, but it's my thing.

我们称之为鱼翅状合十礼。我不知道你们喜不喜欢,但我喜欢。

Take a deep breath in. Try to relax anything that might be catching.

深呼吸,试着放松下来。

So this could be a physical gesture or maybe you've been carrying around some weight.

这可能是一个身体上的动作,或者你一直在负重。

重点单词   查看全部解释    
stretch [stretʃ]

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n. 伸展,张开
adj. 可伸缩的

 
awareness [ə'wɛənis]

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n. 认识,意识,了解

联想记忆
surrender [sə'rendə]

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v. 投降,让与,屈服
n. 投降,屈服,放弃

联想记忆
extended [iks'tendid]

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adj. 延续的,广大的,扩大范围的 动词extend的

 
shift [ʃift]

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n. 交换,变化,移动,接班者
v. 更替,移

 
curl [kə:l]

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n. 卷曲,卷发,年轮,漩涡,[足]曲线球
v

 
spine [spain]

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n. 脊柱,脊椎,书脊,尖刺

 
shark [ʃɑ:k]

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n. 鲨鱼
n. 贪婪的人,放高利贷的人,老手

 
exhale [eks'heil]

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v. 呼气,发出,散发

联想记忆
fin [fin]

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n. 鳍,鱼翅,鳍状物,散热片,五元纸币 vt. 装上鳍

 

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