评论
打印
And then on an exhale, melting it back to my lunge and rocking that back foot up to meet the front.
然后呼出一口气，回到我的弓箭步上，摇晃着我的后脚，后脚回到前面。
Uttanasana, Forward Fold. Inhale, lift a flat back here. Exhale, bow. Bring the feet in together.
向前折叠身体。吸气，背部挺直。呼气，屈身。双脚并拢。
Come into a nice, deep squat. Palms together at the heart, sternum to thumbs.
做一个深蹲。掌心合拢，拇指指向胸骨。
Inhale, elbows go up and over, outer edge of the left elbow to the outer edge of the right knee.
吸气，肘部向上翻起来，左肘部外侧贴到右膝外侧。
We find our twist here, keeping the knees together best as possible. At least that's our intention.
我们在这里再做一种身体的扭转，使膝盖尽可能地保持在一起。这有助于我们的练习效果。
Nice, long neck. We can stay here or we can release the left fingertips to the ground,
保持颈部的伸长。我们可以留在这里，也可以把左指尖放到地上，
open up through the right wing and then gently release back to center. Straighten the legs.
打开右侧身体，然后轻轻放松回中心。伸直双腿。
Inhale, lift a flat back. Exhale, bow. Bending the knees generously again, we bring the palms together at the heart.
吸气，挺直背部。呼气，屈身。我们再次大幅度地屈膝，掌心合拢。
Really bend your knees. Outer edge of the right elbow now to the outer edge of that left leg.
弯曲你的膝盖。右肘的外侧现在到了左腿的外侧。
We find length in the spine here as we move into our twist. You can take the right fist and put it into the left palm to find space.
当我们进入扭转的时候，我们会发现脊椎被拉长。你可以把右拳放在左手掌里来创造更多身体的空间。
A little leverage there. And then if you want to release right fingertips to the mat, open up through the left wing for one last breath.
这有一点杠杆作用。如果你想将右手指尖放到垫子上放松，最后一次呼吸时可以展开左侧身体。
We'll meet back at center. Inhale, flat back position and exhale, forward fold. Walk the feet out wide, as wide as your mat.
回到中心。吸气，背部挺直，呼气，向前折叠。分开双脚，和垫子同宽。
Grab your elbows. Rock a little side-to-side. Knees can be bent here. Bend your knees if you need to, as generously as you like.
抓住你的肘部。左右摇摆一下。这里膝盖可以弯曲。如果需要的话，你可以弯曲你的膝盖。
Then we'll walk the fingertips out and slowly lower into a squat. If the heels come up, no problem.
然后，我们指尖向前着地，身体慢慢蹲下。如果脚跟离地，也没问题。
Embrace that. Enjoy the yoga for the feet moment. If the feet can stay flat, then we'll draw the palms together at the heart.
享受这个动作。享受双脚的瑜伽时刻。如果脚能保持平坦，那么我们就在胸腔处将手掌合拢。
Fingertips can also stay on the earth here as we breathe in and out. Pressing the elbows into the knees,
当我们吸气和呼气时，指尖也可以停留在地上。将肘部压入膝盖，
pressing the knees into the elbows, finding that squeeze as we open the chest.
将膝盖压入肘部，当我们打开胸腔时，感受那种挤压。
Gently releasing. Right palm in front of you, we'll open up through the left wing on a deep breath in.
轻轻地释放。把右手掌放在你的前面，我们将深吸气打开左侧身体。
I'm waving to the camera here. Hello. Keep pressing strong into your feet, tailbone lengthening down.
我正对着镜头挥手呢。你好。保持你的脚部用力，感受尾骨延长了。
Follow your breath. Left palm to the center line as we inhale. Open up through the right side.
跟随你的呼吸。当我们吸气时，将手掌放在中线。打开右侧身体。
I decided to go ahead and wave to the water here. Why not?
我想往前走一些，向这里的湖水挥手。为什么不呢？
Full-body experience as I track it back to center. Palms back together at the heart.
回到中心可以得到全身的体验。掌心合拢。
Now stay in the zone, follow your breath. We're going to transition now to seated.
现在保持这个状态，跟着你的呼吸。我们现在转成坐姿。
We can loop the shoulders here, draw the knees up for three lion's breaths. Inhale in through the nose and exhale through the mouth completely.
我们可以在这里绕肩，把膝盖向上拉，狮子式呼吸三次。用鼻子吸气，完全用嘴呼气。
Inhale in deeply through the nose. Exhale, lion's breath, tongue out. Cleansing breath here.
用鼻子深深地吸气。呼气，吐舌头，狮子式呼吸。净化呼吸。
Inhale. Exhale, lion's breath, tongue out. Then slowly - I'm brushing off the ants here.
吸入。呼气，狮子式呼吸，吐舌头。然后慢慢地——我扫走这里的蚂蚁。
None of them bit me on this shoot but they were all over my mat. Right leg out, left leg in, we come into another twist.
在拍摄过程中，它们没有一只咬我，但它们都在我的垫子上。右腿伸出来，左腿伸回来，我们进入了另一个扭转。
We can hook the right elbow around the left knee or we can bring the outer edge of the right elbow to the outer edge of that left knee.
我们可以用右肘勾住左膝或者我们可以把右肘的外缘移到左膝的外缘。
So you have two options there. We find length in the spine. Notice how my right foot is still bright,
所以你有两个选择。我们感受下脊椎的伸长。注意我的右脚没有松懈，
pressing through that right heel, top of the right thigh drawing down. Inhale, I think up.
压住右脚跟，右大腿上部向下拉。吸气，冥想。
Exhale, I journey into the twist. And then releasing into Paschimottanasana. Nice forward fold here.
呼气，我进入扭转的旅程。然后放松到背部伸展式。很好地向前折叠身体。
Just allow the hands to rest wherever they do, on the ankles, on the shins. If you can grab your feet, great,
让手在任何地方休息都可以，在脚踝上，在小腿上。如果你能抓住你的脚，很好，
but if you can't, who cares? Just find a little release there on the lower back and then bringing the right knee up,
但如果你不能，又有什么关系呢？只是要在下背部放松一下，然后抬起右膝盖，
making sure that left leg is bright. Finding my twist on the other side.
确保左腿是收紧状态。在另一边做扭转动作。
Either cradling the knee with my elbow there or finding a bind. Notice pressing into the left heel.
要么用肘部托着膝盖，或者找到一个可束缚的物体。注意压左脚跟。
Take a nice full breath in and on the exhale, melt it back to center again.
深吸一口气，呼气的时候，回到中心。
Reach it up and over. Forward fold. And then slowly, we'll come to a little rock and roll.
双臂举高，向前折叠。然后慢慢地，我们将做摇滚式。
Rock forward, rock back, find a little momentum. Massage the spine.
摇滚前进，摇滚后退，发挥出动作的惯性。按摩脊柱。
Don't take things so seriously here so if you've been sweating like I certainly was, begin to let it go.
如果你也像我一样流汗，别担心，我们开始放松。
Extend both legs out long and then come into a Texas-T with the arms, and we're going to rock a little back-and-forth.
将两腿伸直，然后用手臂进入德州式T型，我们要来回摇摆。
Finding a little movement from left to right. We can straighten the legs. I'm smiling here.
从左到右移动身体。我们可以把腿伸直。我在这里微笑。
It feels good on my lower back. Breathing deep into the belly. You can do anything else you like here before you come into Shavasana.
我的下背部感觉很好。腹式深呼吸。在你做仰卧放松术之前，你可以在这里做任何你喜欢的事情。
Just finding a little self-expression, a little natural movement as we come very organically into our final and most precious posture,
找到自我表达的方式，调整身体，非常自然地进入我们最后和最宝贵的姿势，
Shavasana. Take a deep breath in and on your exhale, relax the weight of the body completely and fully into the mat. Great job, everybody. Nice work.
仰卧放松术。深吸一口气，呼气时完全放松身体的重量。大家都做得很棒。
Okey doke. So that was our yoga for detox and yoga to make you sweat. You can do this several times a week.
好的，朋友们。以上就是我们的有助于出汗、排毒的瑜伽练习。你可以一周做几次。
If you like the video, favorite the video, then you'll be able to return to it a little more easily.
如果你喜欢这个视频，那么你可以多跟着视频练习几次，之后再做就会更容易了。
If you have any questions or comments about any particular pose or transition, let me know.
如果你对某个特定的姿势或过渡姿势有任何问题或意见，请告诉我。
Let's talk about it. Let's make sure that we connect on the things that are either troubling you or confusing you or causing you fussiness in the body.
我们来谈谈。让我们把那些困扰你和让你对身体感到不安的事情来解决掉。
We don't want that. No pain, alright? 'No pain, no gain' is not something I subscribe to here.
我们不想给身体造成不舒服的感觉，好吗？“没有痛苦就没有收获”并不是我所认同的。
So find what feels good. Let me know how it goes and we'll see you next time. Namaste.
所以，让我们找到让身体感觉舒服的动作。告诉我练习进展如何，我们下次再见。
