评论
打印
And then I step the left leg up into my lunge and then the same thing on the opposite side here. Just kind of checking in,
然后我抬起左腿，放于双手中间，弓步。同样，和另一边一样，活动一下，
breathing, not really worrying about mastering the asana per say, but using this as an opportunity like I said to just check in with the body.
呼吸，不用担心体式掌握的好不好，而是利用这个机会，就像我说的，只是活动下身体。
Maybe peeling that left hip crease back. Inhale, shine your heart forward.
这个体式可能可以减轻左臀的褶皱，吸气，挺胸。
So when I say heart radiate forward, I'm just using that as an opportunity to say find space,
当我说挺胸的时候，我的意思是尽量延伸我们的身体，
from the crown of the head to the tip of the tailbone. So if you're like heart radiate forward, what the hell?
从头顶到尾骨。所以如果你喜欢挺胸，就正好。
Okay, looking up, planting the palms stepping it back, same thing. One breath cycle here, nice and long, in and out.
好，抬头，左腿回收，在这里做一个缓慢的，美好的呼吸。
And then here I go. Walking the left toes to the center, dropping that heel, I'll inhale.
然后继续，左脚踩在中间，脚跟落地，吸气。
Slide the sole of the right foot up. Nice and loose here in the ankle and then slowly stepping it up back to my lunge.
右脚向上抬。活动下脚踝，慢慢的用右脚踩胸腔下的垫子上。
This time I plant the back foot, bring the hands to the waistline.
这次我把后脚向后踩实，把手放到腰部。
From my foundation, nice and strong I press into the feet and lift up from my sternum, the heart.
双腿踩稳，感受身体支撑的力量，挺直胸骨，心脏。
Yeah. Tops of the thighs are rolling out and down so left thigh bone's kind of peeling out, up and through the inner thigh.
大腿的上半部分是向外延伸的，所以左大腿骨是向外延伸的，感受向上延伸的力量穿过大腿内侧。
Top of the right thigh bone going to the right side. I take a second here, to each his own.
右大腿骨的顶部向右延伸。我在此稍作停顿，请大家自己调整一下。
To just kind of feel grounded in the posture. There's no rush, making sure I can see my front big toe here
想象自己扎根在大地。不要着急做动作，确保我能看到我的大脚趾，
and making sure this knee is stacked directly over the ankle. Press into the outer edge, everyone right now take your beautiful eyes
并且确保膝盖在脚踝的正上方。这一侧的外脚掌用力。现在每个人用你美丽的眼睛
and look at the outer edge of your back foot. Make sure that there's a certain awareness kind of pressing into that outer edge as we go into this next posture.
看一下你这侧的外脚掌。确保当我们进入下一个动作的时候，脚掌的外侧能够用力。
Hands back to the waistline here, find this all ready, use this as a reminder to tuck the pelvis.
手放回到腰部，发现这些都准备好了，用这个姿势提醒你骨盆回收。
Inhale, lengthen through the spine, and exhale. I'm going to soften here by bringing my right elbow to the top of the thigh,
吸气，伸展脊柱，呼气。我要把右肘移到大腿上，
but I'm not going to collapse my weight into it, that's the first tendency and then it's kind of hard to get back from there.
但我不会把我的体重压进去，这是第一个趋势，然后很难再恢复过来。
So stay lifted, stay lengthened from here. Almost like a ballerina would, you know, they have such strength from here to here.
所以保持身体挺直，从这里延长。就像芭蕾舞演员一样，你知道，他们从这里到这里都很有力量。
Some strong muscle man's watching this going "Ballerina? What?"
一些在观看节目肌肉强健的男士可能会提出疑问“什么，跳芭蕾？”
Muscle men do ballet, yeah. Let's bring the right elbow to the top of thigh.
肌肉男会跳芭蕾。让我们把右肘放在大腿上面。
From here, before I even get this hand involved I'm going to, and this is what I've been practicing, spiral my heart up towards the sky.
从这里开始，在我开始动作之前，我要把我的心盘旋向天空，这是我一直在练习的。
Now the thing that's keeping me grounded here is the outer edge of that back foot.
现在让我保持稳定的是后脚的外缘。
I'm going to take my left fingertips now, reach them behind the ear here just so I know nice line to move on here.
我现在要用我的左手指尖，到达耳朵后面这里，这样我就知道可以移动到这里了。
Reaching all the way eventually past the crown of the head all the while maintaining this opening in the heart.
一直延伸到头顶，同时保持打开胸腔。
So again the tendency is to like collapse here, and actually instead of bringing an awareness into the deep muscles,
所以如果这里的 趋势是身体松懈，而不是将意识带入肌肉深处，
we could even injure ourselves, you know? So take your time and let's have some integrity in our lines.
我们甚至会伤害自己，你知道吗？所以请慢慢来，让我们在我们的练习中保持一些完整性。
So right now I'm imagining a beautiful line from my fingertips all the way to the outer edge of that back foot.
现在我想象一条美丽的线从我的指尖一直延伸到后脚的外侧。
Lots of space here, imagine that the top of your right ear is being pulled towards the front of your mat.
这里有很多空间，想象你的右耳被拉向垫子的前面。
So the tendency is to be here, we're wanting to create lots of space.
所以趋势是这样，我们想要创造大量的空间。
I'm using everything that I kind of came into contact with in my mountain pose, tucking the pelvis, lifting the heart, drawing energy up from the arches of the feet.
我用的都是我在山式中领悟到的要领，收拢骨盆，提起心脏，从足弓中吸取能量。
I can draw a line with my nose up towards the sky here. Nice and long, pressing into the outer edge of that back foot.
我可以用我的鼻子画一条长而漂亮的线指向天空。身体压在后脚的外缘上。
And then on an exhale, I'll slowly soften towards the front toes by bringing the belly to the top of the thigh,
然后在呼气的时候，我会慢慢地放松前脚趾，把腹部移到大腿的顶部，
bringing the fingertips back to the mat, pivoting on that back foot, and stepping it back. Downward facing dog.
把指尖放回到垫子上，用后脚旋转，然后后退。下犬式。
Okay we're almost done. Balancing it out on the other side.
好的，我们差不多快做完了，现在做一下另一侧。
Dropping the right heel, press and out of the palms, as you inhale slide the sole of the left foot up,
当你吸气时，放下右脚跟，将左脚脚掌向上滑动时，向下按压手掌支撑身体，
nice and easy breezy. Again, I want to get us out of this place where we're waiting, like okay, yeah, what next, Adriene?
放松一下脚踝。同样，我想让我们离开这个我们一直在等的地方，好吧，接下来呢，阿德琳？
Can't breathe. So I want to guide you, but I want you to feel free to be like checking in in this posture.
无法呼吸。所以我想引导你们，但是我想让你们自由地活动下身体。
Okay, let's step that leg up. Same thing on the other side. Planting the back foot,
好了，我们把腿抬起来。另一边也是一样。向下踩实后面的脚，
stacking my front knee, hands to the waistline, inhale, lift up from the heart as you press into the feet.
前面膝盖和脚踝重叠，手放在腰部，吸气，当你腿部用力向下的时候抬起上半身。
Take a look at that outer edge of the back foot. Make sure that it gets a little love, a little awareness as we go into our posture.
看看后脚的外缘。当我们进入我们的姿势时，确保它得到一点爱，一点觉知。
Sinking in, tucking the pelvis, inhale, lift and lengthen through the crown of the head, and exhale.
向下倾斜身体，收拢骨盆，吸气，抬头，伸展身体，然后呼气。
Left elbow to the top of the thigh, make sure that you can see that left big toe.
左肘到大腿上部，确保你能看到大脚趾。
Heart begins to spiral up and every transition here you can enjoy.
慢慢的旋转心脏，感受身体的每个姿势变化带来的感觉。
So we stop worrying about the goal so much and enjoy the process, the journey.
所以，不要那么担心目标，而是享受过程。
That's a great tool for life. Heart spiraling and inhale, reaching right fingertips behind the ear,
这是一个很好的锻炼。心脏旋转，吸气，向右伸展，指尖在耳后，
all the while I'm pressing into the outer edge of that back foot, as I reach up.
当我向上伸展的时候，我一直在按压后脚的外侧边缘。
And then going through my checklist, letting it evolve here. Everyone will be different,
然后体会下身体的感受，补养身体结节处，给与其能量。每个人的情况不同，
so just kind of checking in with the reality of your posture. Making sure that we're all breathing.
所以要检查一下你的姿势。确保我们都在呼吸。
Tucking the pelvis, drawing energy up through the arches of the feet.
回收骨盆，通过足弓把能量拉上来。
110% full body experience, so no body part left behind, it's all one part, right?
110%的身体体验，所以没有身体的一部分被留下，我们的身体都是一个整体，对吧？
Inhale, we can draw a line with the nose up as the heart spirals, gosh there's a beautiful tree above me.
吸气，我们可以画一条线，鼻子向上，心脏转向天空，天哪我的头顶上有一棵美丽的树。
Shoulder blades in, together and down, one more deep breath in, when you feel satisfied, with control, with ease, float it back.
挤压肩胛骨，一起放下去，再深吸一口气，当你感到满意的时候，控制好，慢慢地放下手臂。
Belly to the top of the thighs first, fingertips to the mat. We plant the palms,
首先，腹部贴向大腿顶部，双手放在垫子上。感觉双手扎根于地面，
you can step it down to downward dog and out of vinyasa here if you know what I'm talking about.
你可以来到下犬式，做动态流瑜伽，如果你了解的话。
Or we'll just come slowly to all fours, bring the two big toes together and back where we started. Extended child's pose.
或者我们只是慢慢地四脚着地，把两个大脚趾放在一起，然后回到我们开始的地方。延伸婴儿式。
Take a couple of nice long deep breaths here.
在这里做几个深呼吸。
Okay, so that was a side body stretch sequence. Which is like I said perfect, if you're on the road,
好了，这就是侧身伸展的顺序。就像我说的，如果你在路上，做这个动作很棒，
if you're traveling either in a car or on a plane, just kind of getting that crumpled feeling in the body.
如果你是乘汽车或飞机旅行，只是在身体上有一种皱缩的感觉。
It's a great little sequence to bring space. Also good in the morning.
虽然只是简单的一组动作，但可以给全身带来舒展的感觉。早上练习也很棒。
And if you're curious why I'm in Beaumont, check out my blog for all the juicy details.
如果你想知道我为什么在博蒙特，可以看看我的博客，我记录了各种有趣的细节。
I've had a wonderful time here, it's starting to rain so we better wrap it up.
我在这里过得很愉快，开始下雨了，所以我们最好把它包起来。
But even if you aren't able to go on a road trip, go on a road trip on your mat.
即使你不能自驾游，也要在垫子上自驾游。
Remember, just a couple minutes on the mat goes a long way, focus on the experience rather than the goal and remember to find what feels good.
记住，只要在垫子上待上几分钟就可以大有帮助，把注意力放在经历上而不是目标上，记住要找到让自己感觉良好的东西。
So subscribe to the channel if you haven't already, leave comments, questions below and I'll see you next time. Namaste.
请订阅我们的频道吧，你还可以在下方留言或提问，我们下次再见。合十礼。
