评论
打印
Hey, everyone. Welcome to Yoga with Adriene. I am Adriene and today I'm in the beautiful park,
嘿，大家好。欢迎与阿德琳一起练习瑜伽。我是阿德琳，今天我在美丽的公园里，
getting dirty, getting sweaty because you asked for it. We have a detox sequence, right here, right now for you.
我在做一套瑜伽练习，身上有点脏，不断在出汗。应大家要求，今天我要带大家练习一套有助于排毒的瑜伽体式。
Obviously, this flow is about rinsing, shedding weight. We have some beautiful water and waterfalls around us today
显然，今天的环境有关于清洗，有助于减重。因为今天我们周围有美丽的水和瀑布，
so the idea is to give the body a good wash, the mind and the heart too, cleanse, and sweat a little.
所以我们可以给身体好好洗一洗，让心灵也得到洗涤，然后稍微出点汗。
We're going to get hot. It's getting hot in here so put on your yoga clothes. Okay, let's hop to it.
我们一会儿会感觉变热，这里越来越热了，穿上你的瑜伽服吧。好的，我们来到垫子上。
Begin in a cross-legged position. We're going to check in with the breath and the body here. Commit to this practice.
以盘腿姿势开始。关注呼吸，热身下身体。专注到下面的练习。
Here we go. Inhale, drawing the shoulders up toward the ears. On the exhale, melt them down.
我们开始练习。吸气，把肩膀向上拉向耳朵。呼气时，轻柔地放下肩膀。
Again, full breath as we loop the shoulders, squeezing them up toward the ears, and on an exhale, sliding the shoulder blades down.
再次，结合呼吸绕动肩膀，把肩膀向上挤压到耳朵，呼气时，肩胛骨向下滑动。
One more. We move with the breath. Inhale and exhale, drawing the shoulders away from the ears.
再做一次。伴随着呼吸，我们练习。吸气，呼气，把肩膀从耳朵上拉开。
Draw the palms together at your heart, sternum to thumbs. Take a second here to just deepen the breath
在胸前双手合十，胸骨放在拇指上。在这里稍停一下，去感受加深呼吸，
and set an intention for your practice. The intention can just be 'I choose to stick with all of this video, no matter what'
为你的练习设定一个目标。目的可能只是“我选择坚持所有这些视频，不管是什么”
or 'I choose to find ease, to trust.' Bow your head to your heart, interlace the fingertips, and here we go.
或者“我选择寻找安逸，去信任。”低头，交错指尖，我们开始练习。
Pressing the palms forward, we follow the breath, reaching them up and back. On the exhale, release, fingertips twinkle down.
手掌用力向前压，我们跟着呼吸，向上向后伸展。呼气时，放松，指尖向下闪动。
And again. Mirroring the action to the breath, the breath to the action, we reach it up.
再来一次。动作结合到呼吸，呼吸结合到动作，手臂向上伸展。
Exhale, floating down and away, opening up the shoulders. Inhale, interlace, reach forward, up and back.
呼气，缓慢放下手臂，张开双肩。吸气，交叉，向前，向上向后伸展。
Tops of the thighs draw down, heart stays lifted as we release. Right palm to left knee, left fingertips behind.
大腿顶部向下，当我们放松时，胸腔保持挺直。右手掌放到左膝上，左手指尖放在后面。
We inhale, roll up the staircase of the spine. Exhale, begin to journey into your twist.
吸气，向上卷起挺直脊柱。呼气，开始进入你的扭转之旅。
Breathe. Draw the navel in slightly. Lengthen through the crown of the head. Take a deep breath in.
呼吸。把肚脐稍微拉进去。感受头顶向上延伸。深吸一口气。
On the exhale, release and take it to the other side. Left palm comes to the right knee here, right fingertips behind.
呼气时，放松，来到另一边。左手掌放到右膝上，右手指尖在后面。
Sit up nice and tall. Remember, head over heart, heart over pelvis here. As we roll up through the spine,
保持坐姿。记住，头在心脏上方，心在骨盆上方。当我们挺直脊柱，
draw the shoulder blades in together and down and use that exhale to go a little bit deeper into the twist.
把肩胛骨拉到一起，然后呼气的同时，加深一点动作。
Nice and gentle. I lift my fingertips up here, as I encourage you to do as well,
温柔的练习。在这里我举起我的指尖，我鼓励你也这样做，
to just make sure I'm not muscling into my twist with my arms. Always finding integrity with each breath, with each posture.
只是为了确保我不是用胳膊使劲扭。感受呼吸间每次动作都要保持身体的协调。
Inhale in, side body stretch. Left palm comes to the mat, right fingertips reach up and over.
吸气，侧身伸展。左手掌放在垫子上，右手指尖上下伸展。
Stay rooted through your sit bones here. Finding a little expression and switching to the other side.
感觉坐骨向下仿佛扎根在地上。找到拉伸的感觉并切换另一边。
Reaching it up and over. Again, tagging a little bit of weight down through the tops of the thighs, the sit bones.
指尖上下伸展。再一次，在大腿的顶部，坐骨处，加上一点重量。
Breathe. Back to center. Diving forward now, we'll come up to standing. Tadasana at the front of your mat.
呼吸。回到中心。现在向前，我们站起来。来到垫子前面。
Palms together, inhale, reach up. As we exhale, we dive forward. Soft knees here, my friends.
手掌并拢，吸气，向上伸展。当我们呼气时，我们像潜水一样向前移动。膝盖放松，朋友们。
Inhale, lift a flat back position and exhale, soften and bow. Inhale, reach it up. Spread your fingertips, full body experience.
吸气，背部挺直，呼气，放松并屈身。吸气，举起手来。展开你的指尖，感受全身的活动。
As we exhale, back down to the heart. Here we go again, jumping right in. Inhale, reach it up.
当我们呼气时，手掌回到胸腔的位置。再做一次，直接做。吸气，举起手臂。
Exhale, dive forward, soft knees. Inhale, lift a flat back position, long beautiful neck here, and exhale, bow.
呼气，向前俯冲，膝盖放松。吸气，挺直背部，拉长颈部，呼气，屈身。
Plant the palms and the fingertips. Step the right foot back. Runner's lunge. Peel that left hip crease back.
手掌和指尖着地。右脚向后踏。跑步者弓箭步。向后拉伸左臀的皱褶。
Shine your heart forward. Relax your jaw. Plant the palms and we step it back. Downward-Facing Dog.
胸腔向前。放松下巴。手掌着地，我们退后一步。下犬式。
Find a little bit of movement here. Begin to warm up the body. Press into all ten knuckles, spread your fingertips wide.
在这里双脚交替运动。开始热身。把十个指节都压进去，把指尖张开。
Slowly, we'll shift forward to plank or I'm taking a half-plank here, which I encourage you to do,
慢慢地，我们将做平板支撑，或者我在这里做半式平板支撑，我鼓励你们也这样做，
coming to the knees, just for this first one so we can find out alignment. Long neck,
膝盖着地，第一次我们这样做，可以保持身体的直线。保持颈部伸长，
lots of integrity in the body as I slowly lower down, hugging my elbows to the side body.
当我慢慢放下身体时，保持全身的协调，把我的胳膊肘放在身体两侧。
Lowering the mermaid tail there, lowering the feet, we loop the shoulders and lift up. Cobra, bhujangasana.
把美人鱼的尾巴放低，把脚放低，我们绕着肩膀抬起。眼镜蛇式。
Curl the toes under, press into your palms, lift up. Plank position. And then draw your navel up towards your spine,
弯曲脚趾向下，双手掌着地，支起身体。做平板支撑。向脊柱的方向收紧肚脐，
press up and out of your palms, and then we'll slowly, slowly send it back. Downward-Facing Dog.
向前向外按压手掌，然后我们慢慢，慢慢地回收身体。下犬式。
Tops of the thighs spiral in and out towards the back of your mat and we step the right foot up. Runner's lunge.
大腿顶部向垫子后面盘旋，右脚向前。跑步者弓箭步式。
Peeling that right hip crease back now, shining, radiating the heart forward. Open your heart up towards the front.
现在向后拉伸右臀的皱褶。向前展开胸腔，感受心的能量向前绽放。
And then we step that back foot up to meet the front. Forward fold, uttanasana. Let it hang.
然后我们把后脚踩到前面。向前折叠。体会上半身悬挂的感觉。
Inhale, flat back position. Exhale, bow. Spiral the shoulders, reach it up. Deep breath in and exhale back down to the heart.
吸气，背部挺直平板式。呼气，屈身。旋转肩膀，向上伸展。深吸气，呼气回到心脏。
Soft knees. Inhale, we reach it up. Exhale, up and over as we bow. Inhale, flat back position and exhale, bow.
膝盖放松。吸气，双臂举高。呼气，屈身向下。吸气，平背，呼气，屈身。
Plant the palms, step the right foot back. High lunge prep here, squeezing the inner thighs together,
掌心着地，右脚向后踏。高弓箭步准备，挤压大腿内侧，
finding your foundation and then reaching it up on a nice, juicy inhale. We can keep the hands on the waistline here for stability.
找到身体的核心力量，一个美好的深吸气的同时，两臂抬高。为了稳定，我们可以把手放在腰上。
Otherwise, we're spreading the fingertips, reaching them up, pulling the thumbs slightly back.
或者，我们张开指尖，向上伸，拇指稍微向后拉。
Lengthening down through the tailbone, finding length in the lower back here as we squeeze the inner thighs together,
尾骨向下，向下拉长身体，在我们挤压大腿内侧的时候，感受身体的拉伸,
and exhale bend the elbows. Belly comes to the top of the thigh to release, fingertips to the mat,
呼气弯曲肘部。腹部贴到大腿上放松，手指放到垫子上，
and we step it back to plank. Nice, strong plank here, guys. Press up and out of the earth.
然后我们回到平板支撑。亲们，让我们做强有力的平板支撑。手臂向下发力，感觉我们可以飞出地球。
Squeeze those inner thighs together. Really, spike those heels toward the back. And when you're ready, shifting forward,
把大腿内侧挤在一起。尽量翘起来脚跟。当你准备好向前时，
bending the elbows, Chaturanga, we lift up. Upward-Facing Dog. And then back, Downward-Facing Dog. Pedal the feet, work it out.
弯肘，我们抬起身体。上犬式。然后向后，下犬式。交替蹬脚，进行练习。
