Jenny Loves Yoga
美音、自然拼读、分级阅读与词汇复习
Each morning Jenny begins her day by practicing yoga.
每天早上珍妮开始她的一天,练习瑜伽.
Yoga is an exercise that helps Jenny to grow strong and flexible.
瑜伽是一种帮助 珍妮会变得坚强灵活
To practice yoga, Jenny moves her arms, legs, head, and chest into different positions called poses.
为了练习瑜伽,珍妮将手臂,腿,头部和胸部移动到不同的姿势上,称为姿势.
Jenny holds the poses while she smiles.
珍妮一边笑一边拿着姿势
She breathes in and out slowly through her nose.
她通过鼻子慢慢地呼吸
T ree Pose Jenny wakes up very early and puts on her yoga clothes.
T Ree Pose Jenny很早就醒来,并穿上了瑜伽服.
Loose or stretchy shorts and a T-shirt work well.
松散或伸展的短裤和一件T恤很有效。
She rolls out a long, thin piece of rubber called a “sticky mat.”
她推出一长而薄的橡胶片,被称作“粘垫”。 “
The mat helps keep Jenny from slipping while she is moving from one pose to another.
垫子可以防止珍妮从一个姿势向另一个姿势移动时滑倒.
Jenny begins by standing very straight at the front of her mat.
珍妮从非常直立地站在她的垫子前起步.
She places her palms together over her heart.
她将手掌放在心上
She closes her eyes and listens to the sound of her breath.
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This pose is called Mountain Pose.
这个姿势被称作"山地公猪".
Jenny stands very still for several minutes.
珍妮站了几分钟
She is practicing being as strong and quiet as a mountain.
她像山一样强壮安静
Mountain Pose Many yoga students around the world begin their day at dawn.
山坡 世界各地的许多瑜伽学生从黎明开始他们的一天.
As the sun rises, they practice the Sun Salutations.
随着太阳的升起,他们练习太阳礼.
A salutation is a greeting, or a way of saying “hello.”
问候是问候,
The Sun Salutations are a series of poses linked together.
"太阳礼"是一系列相联的姿势.
With each breath, Jenny moves from one pose to the next.
每呼吸一口气,珍妮就会从一个姿势到下一个姿势.
To begin the Sun Salutation, Jenny breathes in through her nose.
为了开始太阳礼,珍妮通过鼻子呼吸.
She reaches up, stretching her fingertips to the sky.
她伸起手来,把指尖伸向天空
This is the beginning of the Sun Salutations.
此起于太阳相会.
As she breathes out, she bends at her waist.
当她呼吸出, 她弯腰了。
She folds forward, reaching toward her toes.
她向前折,伸向脚趾
Then, breathing in, she lifts her chin.
然后,呼吸,她抬起下巴。
She walks her feet back as she lowers her body to the floor with her arms.
她用手臂将她的尸体倒倒在地上时走回了脚.
Breathing in, she begins to straighten her arms.
呼吸,她开始整齐手臂。
She lifts up her chest and head as she presses her hands into the ground.
她抬起胸来,把双手压入地里时头朝上.
She leans her head back.
她把头靠后
This pose is named after a kind of snake called a cobra.
这种姿势以一种叫眼镜蛇的蛇命名.
A cobra snake lifts its head up and back to scare away an enemy.
一只眼镜蛇蛇抬起头来后退去吓跑敌人.
Jenny makes sure to continue breathing while she holds the pose.
珍妮在保持姿势时要保持呼吸
Then Jenny pushes back into a pose called Downward Dog.
之后珍妮又推回了"下行道"的姿势.
This pose looks similar to the way a dog stretches after a nap.
这个姿势与小狗午睡后伸展的方式相类似.
Her hands and feet press into the floor as she begins to straighten her legs.
她的手和脚被压倒在地上 当她开始整齐她的腿。
After a few breaths she bends her knees and hops forward.
呼吸了几口后,她弯下膝盖向前跳.
Breathing out, Jenny folds over her legs again.
呼吸出,珍妮再次折叠 在她的腿上。
Breathing in, she lifts up her hands and chest to the sky.
取出气来,她举起手来,把胸口放入天空.
Breathing out, she lowers her arms back into Mountain Pose.
喘出气来后,她把手臂放回了山坡.
Jenny moves through five sets of the Sun Salutations.
珍妮穿过了五套太阳礼仪.
This series of poses warms up the muscles of the legs and the back.
这一系列的姿势使腿部和后部的肌肉取暖.
These poses also strengthen the arms.
这些还加强了武器。
After Jenny has moved through the Sun Salutations, she is ready to try other yoga poses.
珍妮经过太阳礼仪后,她准备尝试其他瑜伽姿势.
She steps her feet apart and stretches out her arms.
她把脚分开并伸出手臂。
The rubber mat keeps her feet in place.
橡胶垫保持她的脚。
Jenny begins to bend at the waist.
珍妮开始弯腰。
She leans out over her leg and reaches down to touch the floor.
她从腿上斜出 伸到地上
Carefully, she turns her head to look up at the ceiling.
小心地,她转过头去看天花板
Can you see why this pose has been named the Triangle Pose?
你知道为什么这个姿势被命名为"三角花"吗?
Jenny enjoys practicing this pose, named after a big fish.
珍妮喜欢练习这个姿势,以大鱼取名.
Jenny likes to do poses that remind her of her favorite animals.
珍妮喜欢做姿势 提醒她喜欢的动物。
Can you see why this pose might remind people of a tortoise?
你明白为什么这种姿势会让人想起乌龟吗?
The Rabbit Pose is a wonderful way to stretch the muscles of the neck.
兔扑是伸展颈部肌肉的妙道.
Some yoga poses are named after things they resemble.
一些瑜伽姿势是用它们相似的东西命名的.
Jenny likes to practice the Boat Pose.
珍妮喜欢练习"船出".
She sits and holds the backs of her knees with her fingers.
她坐着用手指握住膝盖后部.
Jenny leans back as she straightens her legs.
珍妮在理好腿时向后倾斜
She imagines she is a little boat floating on the surface of the water.
她想象自己是一条漂浮在水面上的小船.
Another balancing pose is called the Tree Pose.
另一个平衡姿势叫做"树皮".
Again, Jenny stands on one leg.
珍妮再次站在一条腿上。
She tries to make this leg feel as strong as the trunk of a tree.
她想让这只腿像树的树干一样强壮
Slowly, she begins to lift her arms up to the sky.
慢慢地,她开始举起手臂上天.
As she balances, she breathes calmly in and out through her nose.
当她保持平衡时 她的鼻子会平静地呼吸
She imagines that her arms are branches and her fingers are the leaves.
她想象出她的手臂是分枝而手指是叶子.
Jenny also loves to practice balancing poses.
珍妮也喜欢练习平衡姿势.
These poses help to strengthen the legs and feet.
这些可以加强腿和脚。
First, she stands on one leg and focuses her gaze on one spot on the floor or wall.
首先,她站在一条腿上,把注意力集中在地上或墙上。
As she leans forward, she lifts her other leg up and back.
当她向前倾斜时,她把另一条腿抬起并后起.
She holds her arms out like wings.
她像翅膀一样把手臂伸出来
She pretends she is floating like an airplane.
她假装自己像飞机一样漂浮
Near the end of her yoga practice, Jenny makes sure to practice an inversion.
在她瑜伽练习的快结束时,珍妮确保进行倒置.
An inversion is a pose in which the body is held upside down.
倒置是身体被颠倒而起的姿势.
This allows old blood to drain out of the legs.
这样可以让老血流出腿部.
It helps to prevent soreness in the muscles.
有助于防止肌肉疼痛.
Jenny’s favorite inversion is the shoulder stand.
珍妮最喜欢的倒置是肩站.
She lifts her legs up toward the ceiling.
她把腿抬到天花板上
She bends her elbows and uses her hands to support her back.
她弯下肘来用手来支撑她.
She holds the pose for a few minutes.
她摆姿势几分钟
This back-bending pose is called the Camel Pose.
这种后垫姿势被称作"骆驼出道".
This pose is wonderful for strengthening the arms, the legs, and the back.
这个姿势对于加强手臂,腿和后部来说是美妙的.
Jenny also likes to practice this simple inversion.
珍妮还喜欢练习这种简单的倒置.
She lies on the floor and lifts her legs.
她躺在地上,抬起她的腿。
As she leans her legs against the wall, she reaches her hands out to the sides.
当她把腿靠在墙上时,她伸出双手到侧面.
This pose is a very restful way to practice an inversion.
这种姿势是一种非常平稳的进行倒置的方法.
Jenny is almost finished with her yoga practice.
珍妮几乎完成了她的瑜伽练习.
She folds her legs into the Lotus Pose.
她把腿折到莲花花上
She crosses one leg over the other in the shape of a pretzel.
她跨出一条腿 另一条腿的外形是脆饼
She tries to make her back straight and tall.
她试图让她回来 直而高。
She rests her hands on the tops of her knees.
她把手放在膝盖上
She sits very still and closes her eyes.
她静静地坐着 闭上眼睛
She listens to the sound of her breath.
她听了她的呼吸声
Although she is not sleeping, Jenny is allowing her brain to stop thinking.
虽然她不睡觉,但珍妮允许她的大脑停止思考.
This practice of not thinking is called meditation.
这种不思考的做法称为冥想.
At first, it can be very hard to do.
起先,可能很难做到.
Meditation helps to make Jenny feel calm.
冥想有助于让珍妮感到冷静.
Try sitting very still with your eyes closed.
闭上眼睛好好坐着
How long can you sit without moving or opening your eyes?
你能坐多久,不动或睁开眼睛?
How long can you sit without thinking about anything?
你还能坐多久?
Jenny has finished her yoga practice.
珍妮完成了瑜伽练习
Yoga helps her to feel flexible and strong.
瑜伽会帮助她感到灵活而坚强.
Jenny knows that a good yoga practice also includes getting plenty of sleep, and eating healthy food.
珍妮知道,良好的瑜伽练习还包括多睡一觉,吃健康的食物.
Jenny always makes sure to finish her yoga practice with a rest.
珍妮总是确保 完成她的瑜伽练习 休息。
She lies down and covers her body with a blanket.
她躺下用被子覆盖她的身体.
She closes her eyes and completely relaxes her arms and legs.
她闭上了眼睛,完全放松了手臂和腿.
She stays in this pose for several minutes.
她在这姿势上待了几分钟
Jenny uses a blanket to keep warm.
珍妮用被子来保暖.