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Hi everyone, and welcome to Yoga with Adriene. I am Adriene and today I am in beautiful Beaumont, Texas and I mean that.
大家好，欢迎来到阿德琳的瑜伽课堂。我是阿德琳，今天我在美丽的德克萨斯州博蒙特，我是认真的。
It's a beautiful gorgeous day here in the southeast side of Texas. And I am on a road trip,
今天是德州东南部的美丽的一天。我在自驾游，
so I'm offering a side body sequence today, which is fantastic if you're traveling
所以我今天将带来拉伸侧身的瑜伽体式，这对于旅途是很棒的。
and your body just feels crumpled at the end of a long road trip or even on a plane.
你的身体在长途旅行结束时，甚至在飞机上，都会感到紧张僵硬。
It brings a little spaciousness to the entire body and you can do it on your hotel room floor or at a truck stop or at the airport.
这个体式可以给你的整个身体带来舒展的感觉，你可以在酒店房间的地板上，或者在卡车站，或者在机场做这个体式。
Or in a beautiful botanical garden, so Google your botanical gardens wherever you're at.
或者在一个美丽的植物园，所以无论你在哪里，都可以搜索一下去你身边的植物园。
Hop on the mat and let's learn side body sequence.
让我们来到垫子上，来学习今天的侧身体式。
Okay, I'm going to come into a nice cross-legged position to start.
好吧，我们从双脚盘坐式开始。
Letting my sit bones root down through the ground and just taking a second on your own to roll up through the spine.
坐骨下沉，感觉好像生根在地上。花点时间来卷曲脊背慢慢向上挺直。
Already kind of establishing that we're going to take some time here for ourselves to check in with the body,
姿势调整好了，我们将花点时间来热身。
find what feels good so that we don't really worry about the goal or the pose,
你感觉舒服就好，我们不需要担心目标和姿势，
but just focus on the process or the experience, okay?
只关注过程或体验，好吗?
Couple loops of the shoulders here, anything you think you might need to just check in
做几组绕肩，或者做你需要的别的热身动作。
and then slowly I'll lift and lengthen from the crown of the head to the tip of the tailbone.
慢慢地提起身体，感觉从头顶到尾椎骨得到了充分的拉伸。
I'll hug my navel in towards my spine just coming into integrity in the torso.
收腹，感觉肚脐更靠近脊柱，使整个身体更为挺拔。
So I'm not just collapsing into my bones, but I'm really drawing up from the pelvic floor,
所以，我没有一上来就松垮着身体做动作，而是从盆腔开始挺直身体。
whatever that means to you, kind of plugging in, tops of the thighs are drawing down as the heart lifts up.
你怎样称呼这个动作都可以，感觉自己向下插进地面，大腿的顶部向下压，同时提升心脏。
Inhale, take your left fingertips, bring them to the side.
吸气，展开左手手掌，放在身体左边。
And then I'll take my right palm, turn it up and on a breath in reaching towards the right side of my mat,
然后我将用我的右手掌，向上，吸气，然后伸向垫子的右边，
I'll think up and over. So rather than just cranking over into my side body stretch,
我会仔细思考。所以我不只是做侧身伸展运动，
collapsing into left side here, straining, mm-hmm. I'm going to think about space, spacious.
向左侧下压，用力，不是这样做。我想到的是延展，延伸。
So reaching towards the right side, then going up and over, nice and slow.
向右侧伸展，然后上升，再上升，慢慢地。
First I reach up, big beautiful tree above me and then I plant the left palm and slowly, take your time,
首先我伸出手，在我的上方有一棵美丽的大树，然后我把左边的树种下，慢慢地，慢慢地，
go into my side body stretch. So again, rather than just getting to the goal,
做我的侧身伸展。再次强调，不是仅仅达到目标，
I'm enjoying the process. Which is what our yoga is all about is being in the moment and enjoying the journey rather than the destination.
我很享受这个过程。这就是我们瑜伽的意义所在，活在当下，享受过程而不是注重结果。
Really feeling the skin of the side body stretch, nice and long here all the way up through the fingertips.
通过指尖向远处延伸，感受到身体一侧的皮肤得到很好地拉伸。
Enjoying the ride, right? Enjoying the road trip. Loop the shoulders even here, drawing the shoulder blades in and together and down.
享受这个过程，对吧？享受公路旅行。将肩胛骨在这里打圈，将肩胛骨向内、向内、向下移。
Lots of space between the left ear and left shoulder. So again, the tendency is going to be to collapse here
在左肩和左耳中间有很大的空间。再说一次，右臂要向下落，
and I want to create lots of space. If that means I don't go as far that's fine.
我想要这里有很大的空间，所以不是动作幅度越大越好。
Extending through the crown of the head, sit bones still rooted down.
从头顶上方向远处延伸，坐骨仍然不离开地面。
Really breathing into the side body. Lastly this is very important, I'm going to inhale spiral my heart towards the sky.
真的是在侧半身呼吸。最后很重要的是，我在吸气的同时，将把心脏转向天空。
So even if it doesn't make a big move my intention is to open the chest.
尽管没有很大幅度的动作，我的目的是打开胸腔。
If this puts a little strain on the neck, I can still keep my gaze soft and down
如果这个动作对颈椎有一点压迫，我可以仍然目光柔和的向下看，
and rotate the heart up towards the sky. Take a deep breath in, inhale, reach through the right fingertips,
同时旋转心脏朝向天空。深深的吸气，通过右手指尖向外延伸，
draw your left shoulder away from your left ear nice and long and then on an exhale I'll float it back.
尽量使你的左肩远离你的左耳。呼气，慢慢的放下右手。
Now right fingertips come to the mat, I inhale, flip the left palm up and I'm spiraling in the shoulder here, so this is reminding me to drop that shoulder blade in.
现在右手放到垫子上，吸气，翻转左手手掌向上，旋转肩胛骨，以此提醒我自己要回收肩胛骨。
I reach towards the left side, and then slowly transition up. And then when I'm ready planting the right palm now
我把手伸向左边，然后慢慢地向上过渡。当我准备好种植右边的树时，
and slowly, nice and easy, going into my side stretch. So really enjoying the sensation,
慢慢的，放松的进入到我这一侧的拉伸。享受这个感觉。
could feel the skin on my left side body stretching nice and long.
我可以感觉到我左边身体的皮肤伸展得很好很长。
And pressing up and out of the outer edges of the feet, keeping the lower body still awake and grounded as I move into my side stretch.
当我开始侧身伸展时，保持下半身仍然清醒和接地。
Now you can experiment here, everyone is different, you can reach your right fingertips further away
现在你可以在这里试一下，每个人都是不同的，你可以让你的右手指尖向更远处延伸
for a little extra space, maybe it feels better to have this here to remind you to keep space in the right side body.
得到更大的空间，或许在这个位置更好，可以提醒我们保持耳朵和肩部的空间。
So just checking in. To each his own.
好的，我们继续做。各得其所。
Nice long smooth deep breaths here, making sure we take a second to check in with that heart center,
在这里做一个长而平稳的深呼吸，确保我们花点时间锻炼一下心脏，
spiraling it up towards in my case the beautiful clouds. Inhale in, soft in the face, hip bones rooted,
旋转，朝向我环境里的美丽的云朵。吸气，放松面部肌肤，保持臀部贴地。
reach the left fingertips and exhale, we come back to center, nice and easy breezy. Loop the shoulders. I already feel good.
延伸左侧指尖并呼气，我们回到中间，舒适轻松。绕绕肩。我已经感觉很好了。
And I take my palms and dive into the water. Dive into all fours.
我准备抬起手掌，跳进水里。四肢着地。
Okay. Best and most beautiful mountain pose, plugging into the earth, spreading the toes,
好的。我们做最好最漂亮的山式，感觉自己插进泥土，伸展脚趾，
drawing energy up through the arches of the feet, tucking the pelvis in.
通过足弓吸收能量，使骨盆收缩。
We inhale open the palms, so finding this nice rotation in the shoulders, lift your heart and reach it up.
我们吸气，张开手掌，旋转肩膀，抬起你的心脏，向上伸展。
