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- Hello everyone and welcome
to True, it's day two,

and we're talking about trust.
Hop into something comfy
and let's get started.

(peaceful, serene music)
Okay my friends,
let's begin in a nice,
comfortable seat today, Sukhasana.

Welcome back.
Let's sit up nice and tall.
Take your time getting here.
And welcome, Benji, thanks
for joining us today.

Here we go.
Hands are gonna come
together at the heart.

Thank you so much for sharing
your time and your energy

with me and with all of the
people practicing today.

One of my favorite things about
this practice, this journey,

is that we take the time to really tend to
what's going on here,
not so much here, here,

but right here.
And really ask, "What feels true?
"Am I being true to myself?"
But at the same time there's
this kind of zoom out,

global connection of all the people
doing this practice together,
even at the same time now.
So whatever that means to
you, you can kind of feel that

as you slowly lift the
heart up to your thumbs.

So nice and open through the chest.
Open your heart if you will,
and then relax the shoulders down
and close your eyes.
Today's practice invites you
to quietly whisper the
affirmation, "I trust."

Or if affirmations are not your thing,
just think about what trust feels like,
if it's important to you.
Residing in the power
of trust, just trusting.

Start to deepen your breath.
And again, close your eyes.
Trust me.
Use the sound of my voice to guide you.
Then trust yourself,
thinking about yesterday's
Motive practice.

Trusting your intuitive self
and listening to your body.

And then trust the video, trust the yoga.
Trust the yoga.
So as we begin to grow
our vocabulary on the mat

and move in and out of Asana,
or the poses,
do your best and just trust the yoga.
You don't have to get it,
and you don't have to
understand everything and,

it's my series so I don't
expect everyone to. (laughs)

I know I can be a little bit weird.
But the whole point is for
you to bring yourself to this.

So in order to bring yourself to this
and to uncover and unveil
and discover and re-discover,

you have to trust.
Trust me, trust yourself, trust
the video, trust the yoga.

So take a deep breath in.
And as you exhale, bow chin to chest,
start to get that big stretch
through the back of the neck.

And today I invite you
to really activate the upper back body.
So it might be kind of soft here,
hence that kind of Mr.
Burns rounding forward.

So see if you can draw the
shoulder blades together.

Start to breath a little
deeper, more fully here.

And if you like, quietly
whisper to yourself,

"I trust."
I trust.
Then slowly open the eyes.
Shift your heart over your pelvis
and then lift your head over your heart.
Ta da, and that's it.
End of day two.
Just kidding. (laughs)
Inhale, reach the fingertips to the sky.
(deep nasal inhalation)
Big stretch.
Notice what's going on in your body today,
again connecting the
dots, day one to day two.

Careful not to just go
through the motions.

Wiggle the fingertips, inhale,
lift all four sides of the torso,
and then on your exhale,
gentle twist to the left.

(mouth exhalation).
Now think of yesterday's uniting head
and heart and center.
So we're not just pushing
the body into the pose,

but see if you can work
to bring your heart and your
center along for the ride.

So we're not isolating the spine
and kind of maneuvering it,

we're considering the
body as one moving part.

Sit up nice and tall, inhale.
As you exhale draw your navel in,
maybe look past your left
shoulder or towards your dog.

And then come back to center,
bring the hands back to the heart.
Namaste.
And inhale, reach for the sky.
Big stretch all four sides
of the torso lift and expand,

wiggle the fingertips, breathe
in, breathe, breathe in.

And then exhale, gentle
twist to the right.

Be kind.
(deep nasal inhalation)

Breathe deep.
(mouth exhalation)
(deep nasal breathing)
Inhale.
One last cycle of breath here.
Sit up nice and tall.
Exhale, maybe turn to look
past your right shoulder.

And slowly unravel,
bring it back to center,

bring the hands to the heart, inhale.
(deep nasal inhalation)
Exhale, relax the shoulders
down the back body.

(mouth exhalation).
Twice more.
Big, full breath in.
(deep nasal inhalation).
Exhale, relax the shoulders
down, elbows down.

(mouth exhalation).
And one more time, inhale.
(deep nasal inhalation).
And exhale. (mouth exhalation).
Beautiful.
Begin to take if forward onto all fours.
And we're gonna move right into Cat/Cow.
Nice full breath.
Inhaling as you drop the
belly and open the chest.

Exhaling as your round through,
chin to chest, navel draws up.
Now keep it going,
moving with your breath.

Inhaling to open.
And exhaling to round.
Warming up through the spine.
(deep nasal breathing)
Great, then inhale, come
to a nice neutral spine.

We're gonna curl the toes under.
We're gonna light a little fire,
connecting to your center, your core.
Now elbow creases are gonna shine forward,
so upper arm bones rotate out.
You create lots of space
between the ears and
shoulders, then inhale.

And as you exhale, lift
the knees, let them hover,

a hovering Table.
Think about drawing your upper abdominals
and your lower belly
in towards your center.

Lift your front body to your back body,
and we're here for five, breathe deep.
Four,
three,
two, trust the yoga, trust, trust, trust.
And lower, beautiful.
You're gonna bring the
knees in to the center line,

arches of the feet come together,
and we're gonna slowly sink the hips back
and then paint your yoga mat,
paint two lines all the way back.
Inhale to look forward.
Exhale, Child's Pose.
Now, close your eyes and listen
to the sound of your breath.

This is valuable time to listen,
to pay attention and to trust.
Take one more cycle of
breath here in and out.

(deep nasal breathing)
And then slowly, I swear Benji
just breathed out when I did.

Slowly we're gonna trace those two lines
all the way back up, so
moving with intention.

Then we'll come back to all-fours,
walk the knees underneath the hip points.
Curl the toes under.
And peel 'er up, Downward Facing Dog.
When you get there take
a nice deep breath in.

And a long breath out.
Pedal it out.
What's going on today?
For me, my shoulders are a bit sore today.
My mood is happy.
But what's going on in your body today
and what's your mood like?
And really honoring what is.
What's true? (mouth exhalation)
(deep nasal inhalation)
Great, then find stillness,
when you're ready.

Hug the lower ribs in.
Claw through the fingertips
to eliminate pressure

for the wrists.
And close your eyes.
Then inhale, bend the knees.
And exhale, begin to step
the toes, baby steps,

all the way up through
the center of your mat.

What's up, creaky old floor?
I thought you'd never come.
Come all the way up.
And we'll meet in a nice forward fold.
Feet together or hip width
apart, yogi's choice.

So really ask yourself what
feels better in your body.

If the legs are pretty tight,
sometimes it's nice to give
yourself a little extra space.

In fact I'll take that width,
with those who take that choice.
Hip width apart, let the
head hang heavy-like,

let the arms be heavy too.
Then shift your weight forward and back
so you can really gather
your bearings, if you will,

throughout the soles of your feet.
And for those who are
not used to yogi toes

and being barefoot even,
this is valuable, valuable,
(laughs) valuable time

to really set the foundation
for a lot of your standing poses.
And this could just be a great reminder
for a lot of other folks as well.
So spreading awareness
throughout all four corners of the feet.
Shifting your weight so that
it's distributed now evenly.

(deep nasal inhalation)
And then shake the head
yes and no a couple times.

Make sure your knees are bent
and you're not just powering through
some straight leg forward fold
because that's maybe how you
think yoga's supposed to go.

And we're gonna spend
three more breaths here.

And in these three breaths
you can feel your back begin to lengthen.
(mouth exhalation)
You're hamstrings begin to turn on.
And after about three breaths
you'll press into all
four corners of the feet.

Tuck the chin into the chest,
and slowly begin to roll it
up to standing, nice and slow.

And as you slowly roll up,
stacking through the spine,
see if you can right away
find places where you lift,

and places where you ground.
Then again, just trust the process here.
You don't have to get it right
but see if you can find places
where it feels good to lift,

maybe the chin slightly,
the sternum, the heart.

And encounter that
by exploring places where it
feels really good to ground,

maybe lengthening in the tailbone down
to support your back, your spine.
Maybe you're relaxing your shoulders,
where a lot of us carry
extra tension or tightness.

And then activate through
the feet by lifting the toes

and if you're feet are hip width apart
you can even imagine
tearing the mat in half

from left to right.
So we kinda fire up through the legs.
And then just for a moment here
we're gonna stretch through the neck
by either nodding the head yes and no
or by drawing circles
with the nose one way

and then the other.
Now start to deepen your breath here,
uniting the breath and the movement.
And then when you feel awesome
bring the head over the heart,
the heart over the pelvis.
Lift the corners of the
mouth, just slightly.

And here we go.
Let's begin to move.
Inhale, reach the finger tips up high.
Big stretch.
Exhale, bend your knees and
rain it down all the way.

Inhale,
Slide the hands to the feet,
the shins, or the thighs.

And the goal here, for
me, is to find length.

So if the neck is dropping off here,
I cannot really expect for my
energy to flow effortlessly

from crown to tail, so find length.
Pull the elbows back.
Take one more breath here
and then use the exhale
to bring it back down.

Awesome.
Back up the way you came.
Inhale, reach for the sky,
spread the fingertips, engage.

Create a full body experience
and then exhale, hands to heart.
Find places to lift and places to ground.
This is that
dance for balance.
And finding that place in
between that feels really you.

And don't worry, we're
not gonna find it today.

Maybe we'll find it on
the last day, maybe not,

but it's about just having
the practice of that dance,

of the lift and the ground.
Take one more breath here, inhale.
(deep nasal inhalation)
And exhale to relax the shoulders.
(mouth exhalation).
Then here we go.
Inhale to reach for the sky.
Spread the fingertips, lots
of energy in the hands.

Exhale, bend the knees, draw
your navel in and rain it down,

forward fold.
Inhale lifts you up halfway.
Find length.
Pause here for a cycle of breath.
Work it out.
Lift your front buddy, body not buddy,
lift your front buddy too,
up to meet your back body.
And then take an inhale
here to kind of catch a wave

and then exhale to fold.
One more time up towards the sky.
Big inhale, press into your feet.
Move with your breath.
Exhale, hands to heart, strong legs.
(mouth exhalation).
Nice work.
Inhale to reach for the sky.
(deep nasal inhalation)
Exhale nice and slow, controlled
movement, forward fold.

(mouth exhalation)
Inhale, catch a wave.
(deep nasal inhalation)
And now let your exhale take you down.
(deep nasal exhalation)
In this forward fold you're
gonna bend your knees generously

so your belly comes onto
the tops of your thighs.

Then slowly send your fingertips
over towards the left edge of your mat.
Breathe.
And then all the way back to center
as fingertips to the
right edge of your mat.

Breathe, toes stay pointing
forward, knees stay bent.

Then bring it back to center.
Inhale, halfway lift.
Once again, find length.
Imagine placing that perfect cup of coffee
on the back of the neck here.
And then exhale, fold.
Fabulous.
Plant the palms, step it back,
behead your dog. (laughs)

Here buddy.
Plank Pose.
Do not behead your dog.
Claw through the fingertips.
Again, lift front body
up to meet back body.

So what we're doing
is we're finding support from within here.
You can lower the knees.
Sorry buddy, geez!
And everyone send your gaze forward.
Lowering the knees to Half
Plank is always an option.

Take a deep breath in.
(deep nasal inhalation)
And on an exhale hug the
elbows into the side body

and slowly lower all the
way down to your belly.

Then press into the tops of
your feet, tuck the chin,

press into the pubic bone.
And here we go, big inhale to rise up.
Bhujangasana, Cobra.
Keep it nice and small here,
we have a lot of time together.

So just take your time, nice and slow.
No need to power through.
Remember our exploration yesterday.
And we'll take one more breath here.
And then use the exhale to release.
Awesome.
Curl the toes under, lift the
kneecaps, tone your quads,

here we go.
Press up, Plank Pose.
Take a deep breath in and
then exhale, send it back,

Downward Facing Dog.
That's all we are over here,
just two downward dogs.
I don't have the heart to move 'im.
'Tis the at home yoga
practice at its finest.

Take a deep breath in.
(deep nasal inhalation).
A nice cleansing breath out.
(mouth exhalation).
Now inhale to lift the right
leg up high, just hip level.

Turn the right toes down,
claw through the fingertips.

And then exhale, squeeze,
knee towards the third eye,

shift forward.
Upper body's in Plank, the
shoulders are over the wrists.

Then step it up.
Pivot on the back foot
and bring the hands to the
heart as you slowly rise up.

Now feel what's going on in your body.
So a lot of times we're
like, "Okay, now what next?"

What next?
This flush of energy that's
happening, this magic.

Then inhale,
lift your sternum a little
higher to your thumbs.

Exhale, slow and controlled,
turn towards the left.

Beautiful, adjust your stance as you need.
And then stay here, or send
the fingertips out, Warrior II.

So find a nice supportive breath here.
(deep nasal breathing)
And we don't have to talk
about it or think too hard,

but feel, notice what it feels like,
trust that something awesome is happening
when you choose to sync
up with your breath,

to breathe full, conscious
inhalations and exhalations

as you move your body in these
shapes that are challenging.

Inhale, reach forward.
Exhale, send it back, Peaceful Warrior.
Inhale, lift your chest,
lift your sternum.

And then exhale, to
cartwheel it all the way down.

Come back to your nice low lunge.
Inhale to look forward.
And exhale to plant the palms
and step it back once again,

Half Plank or Plank.
Press away from your yoga mat.
Breathe deep.
Find length through the crown.
Then everyone, whatever
variation you're in,

smile, look forward,
take a deep breath in,

then exhale, hug the elbows in.
And keep your front body
lifting to meet the back body

as you slowly lower down,
everyone, to the belly.

Now press into your foundation firmly.
Keep the elbows sucking in.
Tuck the chin and inhale,
open your heart, Cobra.

Exhale, to cascade it down.
(mouth exhalation)
Fabulous.
Curl the toes under.
Here we go.
Lift the kneecaps.
Tone your quads, inhale,
press up into your power.

(mouth exhalation).
And then exhale, Downward Facing Dog.
Take a deep breath in.
And a long breath out.
(mouth exhalation)
One more big inhale in here.
(deep nasal inhalation)
And then exhale out through the mouth.
(mouth exhalation)
Now inhale, lift the left leg up high.
Turn the left toes down,
claw through the fingertips, strong body.
Here we go.
Exhale, shifting forward nice and slow.
Squeeze and lift.
And then step it up.
Pivot on the back foot,
hands come together,

Anjali Mudra and we lift all the way up.
(deep nasal exhalation)
Take a moment to notice.
Control your breath.
(deep nasal breathing)
And when you're ready,
navel draws in from here.

Dial it to the right, nice and slow.
Press into the outer
edge of that back foot.

So I've been really loving
playing with this transition,

so you can really feel,
oh the power of the knife
edge of that back foot.

Lengthen tailbone down,
lift heart up high.
And stay here, or if you
like send the fingertips out.

(mouth exhalation)
Warrior II.
(deep nasal breathing)
Breathe deep, pay attention.
(mouth exhalation)
And then we'll send the
left fingertips forward.

Take a deep breath in as you reach up,
and then exhale to send it back.
Front knee stays bent here.
(mouth exhalation)
Lots of length in the neck
so we're not crunching here.

Inhale in again, and exhale.
From your center, cartwheel
it all the way back.

Awesome work.
Way to move mindfully, super strong.
So loop the shoulders,
inhale, find length here.

Nice little lunge.
You can always lower the
back knee, do your thing.

And then here we go.
Plant the palms, step it
back, Half Plank or Plank.

Upper arm bones rotate back.
Navel draws in, everyone,
inhale to look forward, smile.

Exhale, hug the elbows in, lower down.
Press into the tops of the feet, inhale.
Find your Cobra, open your heart.
And exhale to release.
Curl the toes under, press up to Plank.
Big breath, big breath.
And then exhale, Downward Facing Dog.
(mouth exhalation)
Awesome work.
Claw through your fingertips,
really root down through
your index finger and thumb.

And this time I invite you to
really turn your big toes in.

Feel that inner spiral of the femurs,
the tops of the thighs.
Your inner thighs spiraling
out towards the back edge of your mat.
So the upper arm bones rotate
out and the inner thighs,

(chuckles) I got excited, rotate in.
So these are two opposing spirals
that we play with a lot here
in the physical yoga practice

in the Hatha Yoga practice.
Inhale to find more length in the neck,
so careful if it's just hanging here.
Just lots of awareness.
And then exhale to lower to the knees.
(mouth exhalation)
Bring the knees together, really together.
Bring the feet together, really together,
and send the hips back.
Look forward on the inhale.
(deep nasal inhalation)
On the exhale paint a
wall with your palms.

Drag them all the way back, Child's Pose.
Notice where you're
holding or clenching here

and see if you can soften and relax.
And then inhale deeply.
Feel the skin of the back
stretch as you breathe in.

(deep nasal inhalation)
And then exhale, slowly,
gently lift the forehead.

Reach the fingertips forward
and come to Tabletop position here.
From here we'll walk the
knees out, hip width apart.

And you're gonna curl
just the right toes under,

send it out.
Feel that nice stretch through the calf.
You can even rock front, rock back.
And then inhale, look forward.
Exhale, lift up through your right leg.
Right heel up, toes down.
Then this one we're gonna
lift just a hair more,

just to fire up through that glute.
And then we're gonna bend the right knee
and we're gonna bring
it all the way up and in

for a One Legged Pigeon.
So walk the hands forward
and take a second to get settled in here.
Keep the toes on both feet active.
So lots of activity to
the tips of the toes

to protect the knee.
So to intensify this stretch,
in time we'll bring the heel
out, but don't overdo it.

So begin to check in and start slow,
just like with our Cobras,
we tend to kinda press up into that Cobra.
Feel it out.
Keep that right heel in today maybe,
and we'll loop the shoulders,
find that lift.
And then inhale.
Press into the fingertips.
And then exhale to slowly bow the head.
Now listen carefully,
press into the back foot,

inhale to rise up.
(deep nasal inhalation).
Ooh!

And exhale.
Softly lower down.
One more time, you got it.
Again reminder to stay
active in the toes, inhale.

(deep nasal inhalation)
Catch a wave.
And then exhale, release.
And now you can come onto the forearms here
and relax the weight of your head over.
Only here for a couple cycles of breath.
So I invite you to really tap
into the sound of your breath.

To close your eyes and trust.
Trust that this time is valuable.
(deep nasal breathing)
Trust that this practice, this series,
found you at the right time.
(deep nasal breathing)
Trust that everything is as it should be.
Press into the top of the back foot.
Connect to your center.
And slowly begin to rise.
Hands come to the yoga mat.
Keep the toes active
and slowly we'll lift the right knee back.
Come to all fours to
reset, Tabletop position.

So notice if your lower belly's
kind of dropping down here.

See if you can, again zip up
through the abdominal wall.

More on this later.
Just to support your back.
To support the energy that
runs up and down your spine.

Curl the left toes under,
send that left heel out.

And you can stay here breathing deep.
Rocking front or back.
Or when you're ready
go ahead and lift that left leg up high.
Left heel lifts up, toes dial down.
And then pressing into
both palms evenly here,

we're gonna fire up through the glute
by lifting the left heel just a hair more.
Don't overdo it.
Inhale, look forward.
And then exhale, bend the left knee.
Travel on up to your One Legged Pigeon.
And then root down through the
top of your back foot firmly.

For this one let's really
hug that left heel in,

unless you're really craving a nice line,
or unless your body, your
hips are nice and open.

Should have considered that.
(smacking) Adriene!
So some people have naturally open hips.
(mouth exhalation)
And inhale.
Oh my goodness, Benji.
Inhale, lift your chest.
Lift your heart and exhale.
Slowly forehead kisses the mat.
Twice more, inhale,
press in your fingertips.

Press into the top of your back foot.
Lift your chest.
And exhale to fold.
(mouth exhalation)
Now really sync up with your breath.
Inhale, rise.
(deep nasal inhalation)
And exhale, cascading down.
Find what feels good on this side.
(deep nasal inhalation)
And see if each time
you come to this shape

through our journey
you can find places where
you're holding and clenching

and see if you can soften.
And I'm gonna just tell you
now, it ain't always easy.

Let the weight of your head go
and for a couple cycles of breath here,
(deep nasal inhalation)
really listen.
(mouth exhalation).
Trust the yoga.
(deep nasal breathing)
And then begin to press firmly
through the top of your right foot.
Connect to your center.
So for me this movement
starts in the back foot

and then I connect to my core
and then I slowly unravel from there.
So it's really not about
your arms pressing you up.

The arms do help eventually, right?
But inhale, we lift the heart.
And exhale.
Hands press into the earth.
We slowly come back to
that Tabletop position.

Neutralize.
Press away from your yoga mat, inhale.
And then exhale,
you're just gonna send the
legs to one side, any side,

and come through to a
nice comfortable seat.

Send your legs out long.
We're gonna Windshield
Wiper the toes just one way

and then the other.
Very ancient
yoga move.
I'm full of 'em.
Full of the ancient yoga moves, guys.
And I mean the best
teachers are our children.

We see them moving their
body like this all the time,

just kind of counterbalancing
however they were sitting.

You guys know that?
Like they're doing something here
and they come out and then
they very naturally do this.

So that's what this practice
is all about, balance.

We do one thing and then
we go, "How do I feel?

"How do I support that?"
Now bring the feet to stillness,
and you're gonna flex the
toes up towards your face.

So really activate through the feet.
If you wanna have some fun with
me you can spread the toes,

yogi toes!
Most people are like, "What the heck?"
And some people are like, "Oh yeah."
If you know, you know.
Just kidding, there's something to know,
you just spread your toes, activate.
It'll change your life.
So try to get as much
space between every toe

and if you're like, "I cannot do that."
Well then
this is gonna be a fun journey.
Lift your heart, lift your chest,
and then begin to dig into your heels,
everyone bend the knees
a little, or a lot.

And then you're gonna reach
the fingertips behind the ears,

reach for the sky, deep breath in.
Then find a big beach
ball up and overhead.

Create space in the lower belly.
No toxic thoughts.
Don't you dare.
Inhale, lots of lovin'.
And then exhale, take
your big beach ball over

towards your toes in
offering to thine toes.

And now we really are in a
yoga pose, Paschimottanasana.

Relax the weight of the head over.
In time, if you like,
you can work to straighten
through the legs.

Wherever you are, use an
inhale to open the chest,

find extension, look forward.
(deep nasal inhalation)
And then exhale to close
your eyes and go inward,

forward fold.
Big stretch here.
Deep breath in.
(deep nasal inhalation)
Long breath out.
(mouth exhalation)
Twice more, inhale.
(deep nasal inhalation)
And exhale.
(mouth exhalation)
And last time, inhale.
(deep nasal inhalation)
And exhale.
(mouth exhalation)
And slowly, navel draws
in towards the spine,

chin tucks to the chest even more.
And we slowly begin to roll it up.
Now, come onto the
soles of your feet here.

Press the palms into the earth.
Lift your bum, bring it towards your heels
and then you're gonna shift
your knees to one side

and then the other.
And then one side and then the other.
And you're gonna notice
that you're gonna start
to inch down a little bit

towards the front edge of your mat.
And then you'll even it out,
and then we're gonna
slowly come to lie down.

So come onto the forearms
here, nice and slow.

And we release.
(mouth exhalation).
Legs out long. (chuckles)
Arms resting gently at your side.
Take a moment to snuggle
your shoulder blades

underneath your heart space.
Tuck the chin slightly.
And allow your body to
grow really soft and heavy,

(mouth exhalation)
Soft and heavy, what does that mean?
Well.
Then soft fingers, soft toes.
Close your eyes.
Notice how you feel.
In order to
be in a place where we can feel brave
and empowered to take new paths,
to carve new grooves,
we have to have this
relationship to trust.

So trust me, trust
yourself, trust the video.

Trust the yoga and trust this process.
Take one more cycle of breath here.
(peaceful, serene music)
And then gently draw the
hands together at your heart.

We'll bring the thumbs
right up to that third eye.

Thank you so much
for sharing your time
and your energy with me.

I will see you tomorrow.
Namaste.
コツ:単語をクリックしてすぐ意味を調べられます!

読み込み中…

TRUE - Day 2 - TRUST | Yoga With Adriene

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duan43 2018 年 7 月 18 日 に公開
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