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Find what feels good as we lift the right leg up. Runner's lunge. Squeezing the inner thighs together,
当我们抬起右腿时，找到感觉好的方式。跑步者弓箭步。挤压大腿内侧，
finding that strong foundation as we inhale. Reach up. High lunge. Press through the ball joint of that front big toe.
在吸气时找到身体的核心。举起手来。高弓箭步。按压前大脚趾的球关节。
Really extend that back heel towards the back of the mat. Inhale in, lengthen the tailbone down, draw the navel in.
把后脚跟向垫子后面方向伸展。吸气，拉长尾骨，收腹。
Knit the lower ribcage together. Lift the chin slightly. Exhale, bend the elbows left to right. Open your heart.
稳定下部胸腔的核心力量。稍微抬起下巴。呼气，从左到右弯曲肘部。打开胸腔。
Belly comes to the top of the thigh and we release it back down. Take a deep breath in and step that back foot up to meet the front. Forward fold.
腹部贴到大腿上部，我们双脚回到并拢。深吸一口气，双手握住脚根，身体向前折叠。
Reaching it up, spreading the fingertips, and on an exhale, back down. Smile. Inhale, reach it up.
向上伸展指尖，呼气时，向下。微笑。吸气，举起双臂。
Exhale, enjoy this move as you dive forward. Inhale, flat back. Exhale, bow. Plant the palms, step or hop the feet back to your best and most beautiful plank.
呼气，享受向前潜下去的动作。吸气，背部挺直。呼气，屈身，手掌着地，迈步或跳脚回到你最美好的平板支撑体式。
Draw your navel up towards your spine, hug the inner thighs together, find movement,
把肚脐向上拉向脊柱，大腿内侧贴紧，做一些运动，
then shifting forward, Chaturanga. Upward-facing dog. Draw the navel to the spine. Downward-Facing Dog.
然后向前，上犬式。把肚脐向上拉向脊柱，下犬式。
Pedal it out. Walk your toes into the center line and then we'll inhale, slide the right foot up.
踏步。用你的脚趾走到中线，然后吸气，右脚向上滑动。
Take a second here to turn your right toes toward the left side of the mat to drop that right hip and then we'll step it up.
在这里停一会儿，把你的右脚趾转向垫子的左边，放下右臀部，然后我们会把右脚踩上去。
Planting the back foot this time, prepping for Warrior I. Reaching the fingertips up.
这次后脚踩地，为战士第一式做准备。高举双臂。
Strong foundation here. The outer edge of that back foot is so strong. Find your breath.
在这里需要保持住核心。感受后脚边缘处拥有强壮的力量。感受你的呼吸。
Then interlacing the fingertips behind the tail, we'll loop the shoulders, open the chest,
然后交叉手指在尾骨上方，绕肩，打开胸腔，
and slowly flat back here as we melt down, belly to the top of the thigh. And then we can stay there or we can continue going down into Humble Warrior here.
然后缓慢地下沉上半身的同时保持背部的挺直，腹部贴到大腿上部，我们可以停在这里，或者继续做谦卑战士式。
Breathe. Strong foundation, lots of strength in the legs here as we breathe deep into the belly.
保持呼吸。保持核心力量。当我们腹式深呼吸时感受腿部强有力的力量。
Pressing strong into your foundation, we rise up. Warrior I. On an exhale, bending the elbows left to right
支撑着核心，我们直起身。战士第一式。呼气，从左到右弯曲肘部，
and then releasing back down to the lunge. Planting the left palm next to the arch of the right foot,
然后回到弓步。将左手掌放在右脚的足弓旁边，
go ahead and pivot on your back foot so you're on your toes now, and we reach the right hand（讲者口误）up towards the sky,
旋转后脚用脚尖点地，然后我们朝天空方向举起右手，
moving into a nice twist here. Strong legs still. Peeling the right hip crease back and not collapsing into that left palm.
这是一个很好的扭转体式。感受腿的强壮。将右臀的折痕向后拉伸开，重心不要向左手掌方向塌陷。
Find integrity from the crown of the head to the tip of the tailbone and then exhale, release it back down.
从头部到尾椎骨找到动作的整体和谐性，然后呼吸，恢复到之前的动作，
Plant the palms, step it to plank. Shifting forward, Chaturanga to Up Dog and exhale, Downward-Facing Dog.
手掌着地，平板支撑。重心向前，来到上犬式，呼气，来到下犬式。
Work it out. And then sliding the left foot up now, turning the left toes in, leveling the hips, and stepping it up into your lunge.
继续练习。把左脚向上滑，收左脚脚趾，收紧臀部，然后左脚向上，来到弓步。
Plant the back heel. Strong legs as we rise up. Virabhadrasana I, Warrior I. Lengthen the tailbone down, tuck your pelvis, draw your navel in,
后脚跟着地。双腿用力，身体直立起来。战士第一式。向下拉长尾椎骨，收起你的骨盆，收起肚脐，
and then interlace the fingertips behind, opening up through the chest. Again, knitting that lower ribcage together, supporting the back,
然后在背后交叉指尖，通过胸腔打开。再次收紧下胸腔，支撑背部，
and then bowing forward. We can stay here halfway or continue the journey down. Humble Warrior.
然后向前屈身。我们可以中途停留在这里，也可以继续下来。谦卑战士式。
Strong, active legs here. Breathe. Pressing into the ball joint of that front big toe, we rise up strong. Warrior I.
感受腿的强壮，活跃。呼吸。压进前大脚趾的球关节，我们用力站起来。战士第一式。
Spread your fingertips and exhale, release. Open heart, bending the elbows left to right.
伸展你的指尖，呼气，放松。打开胸腔，左右弯曲肘部。
We come back to our lunge, pivoting on the back foot. Plant the right palm. Strong, full breath as we inhale.
我们回到弓箭步，后脚旋转。右手掌着地。当我们吸气时，感受到有力的、完整的呼吸。
Open up through the left wing. Find your twist. Breathe deep into the belly here. Nice full breaths.
从左边身体打开。感受你的身体的扭转。深呼吸到腹部这里。完整的深呼吸。
Keep extension through the neck so don't let the right earlobe drip down towards your right shoulder.
保持颈部的伸展，不要让右耳垂垂向右肩。
Keep it nice and open and spacious. And then on an exhale, we find our release and step the back foot up to meet the front.
保持它的舒适、开放和伸展。然后在呼气时，放松身体。把后脚抬起来与前脚会合。
Follow your breath. Uttanasana. And we inhale, reach it all the way up. Full, full breath.
跟随你的呼吸。做站立前屈伸展式。我们吸气，一直向上。尽量深的呼吸。
Exhale, back down to the heart. Soft knees. Inhale, reach it up, fingertips kiss. Exhale, down we go.
呼气，回到胸部。膝盖放松。吸气，向上，指尖相对。呼气，我们屈身向下。
Inhale, flat back. Exhale, bow. Plant the palms. This time, maybe hop it back to plank.
吸气时，背部挺直。呼气，屈身向下。手掌着地。这一次，或者我们跳回到平板支撑。
Find your strong plank pose. Top of a push-up. You can find a little movement here
尽力做到你自己的有力的平板支撑姿势。俯卧撑的同时，你可以在这里做一些运动，
and then bend the elbows, loop the shoulders. You can do Upward-Facing Dog or Cobra here.
然后弯曲肘部，环绕肩膀。你可以在这里做上犬式或眼镜蛇式。
This time, I did a Cobra. Taking a little bit of rest, always remembering find the ease, listen to the body.
这次，我选择做眼镜蛇式。休息一下，总是记着让身体得到放松，倾听身体的感觉。
From our Downward Dog, we'll lift the right leg up and step it into our lunge. This time, draw your palms together,
从我们的下犬式开始，我们将抬起右腿，把它放在我们的弓步上。这次，手心并拢，
lift them towards the heart. Strong legs, just like we had in high lunge here, as we bring the elbows up and over.
把它们举向胸前。感受腿的强壮，当我们把肘部向上翻过去的时候，就像我们在这里做高弓步的时候一样。
Outer edge of the left arm to the outer edge of the right knee or thigh. We find extension through the spine as we press the palms together.
左臂外侧放在右膝或大腿外侧。当我们把手掌压在一起时，感受脊椎在伸展。
Keep the neck nice and long. Left heel is really spiking, reaching toward the back edge of the mat.
保持颈部美观、修长。感受左脚跟的延伸，伸向垫子的后边缘。
And then we release gently. Left fingertips to the mat and open up through the right wing.
然后轻轻松手。指尖放在垫子上，然后打开右侧身体。
On an exhale, back to center. We plant the palms and step it back to plank. Shifting forward, Chaturanga.
呼气，回到中间。我们手掌着地，然后回到平板支撑。向前移动，四柱支撑式。
Practice. So even if you don't know Chaturanga yet or you're working on building strength and integrity,
继续练习，如果你不知道四柱支撑的概念也没关系，你正在通过这个练习增进身体的力量和动作的协调，
you can practice slowly lowering down to Up Dog or Cobra and then pressing back, Down Dog.
你可以练习慢慢下降到上犬式或眼镜蛇式，然后回收，下犬式。
Here we go again. Inhale, sliding the sole of the left foot up now and stepping it forward.
我们再做一次。吸气，左脚向上滑，然后向前踩。
Drawing the palms together at the heart, sternum to thumbs here as we press up. Strong legs.
手掌在心脏处并拢，用力按压，体会能量从胸骨到拇指。感受腿部的力量。
Loop the shoulders here. Long neck. And then thinking up and over as we move into our next twist.
在这里绕肩。伸长颈部。当我们进入下一个扭转的时候，就开始冥想。
Peeling that left hip crease back. Outer edge of the right elbow to the outer edge of that left thigh or knee.
拉伸左臀的皱纹。右肘外侧贴到左大腿外侧或膝盖的边缘。
Press up and out of the palms here so we're not collapsing but the torso is nice and long.
双手用力按压手掌，这样有助于核心不塌下来，保持躯干的伸展。
And then I can stay where I'm at here or I can release the right fingertips down and open up long through the left wing, left fingertips up towards the sky.
然后我可以保持现在的位置，或者我可以放松右手指尖向下，通过左侧很舒展地打开身体，左手指尖向上朝向天空。
