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Hello everyone, and welcome to Yoga With Adriene. I am Adriene and today we're going to get the juices flowing, keyword "flowing".
大家好，欢迎与阿德琳一起练习瑜伽。我是阿德琳，今天我们要让通体舒畅起来，关键词是“流动”。
We're going to get the body moving and we're going to marry the action to the breath, the breath to the action.
我们要让身体动起来，我们要把动作和呼吸结合起来，把呼吸和动作结合起来。
That's right, you asked for it. We have a Vinyasa sequence here today. We're going to maybe bring a little heat to the body
没错，这就是你们要求的练习。我们今天有一个串联动作练习。我们可能会使身体产生一些热量，
and sweat a little bit and we're going to find what feels good. So let's hop on the mat and let's get flowing. Body moving. Body moving. Cue Beastie Boys now.
稍微出点汗，练完后会感觉超级好。让我们来到垫子上，动起来。运动身体。运动身体。野兽男孩要出场了。
Okay, so we're going to begin at the top of our mat and mountain. Inhale, reach the fingertips up high.
好的，我们站在垫子一端，山式站姿开始。吸气，指尖向上。
Exhale down through the mid line, we fold forward. Inhale, lift to flat back position. Exhale bow.
呼气向下通过中线，我们向前折叠。吸气，提至平背位。呼气屈身向下。
Press into your feet, spiral your shoulders, reach it up and exhale back down at the heart.
压住你的脚，转动你的肩膀，向上伸展，双手回到心脏处，呼气。
Soft knees, here we go again. Inhale, reach it up. Exhale, forward fold. Inhale, lift to flat back, nice long neck, exhale bow.
膝盖放松，我们再做一次。吸气，手臂向上。呼气，向前折叠。吸气，提至平背，颈部伸长，呼气，屈身向下。
Fingertips to the map we step the right foot back, runners lunge. Inhale, heart radiates forward.
我们将右脚向后迈一步，跑步者向前冲刺的动作。吸气，挺胸向前。
Exhale, plant the palm, step it back, downward dog. Find a little movement, warm up the body.
呼气，放置手掌，后退，下犬式。加入一些小运动，热一下身。
Slowly we'll take a deep breath in and step the right foot up into our lunge. Exhale, find your footing,
慢慢地，我们深吸一口气，然后把右脚放到两手中间，弓步。呼气，找到你的立足点，
heart shines forward. Then stepping the back foot up to meet the front, take a deep breath in, flat back position and exhale bow.
挺胸向前。然后把后脚抬起来与前脚并拢，深吸一口气，背部平直，屈身向下呼气。
Inhale, press into the feet to reach up. Palms come together as we exhale back down to the heart.
吸气，压脚向上。当我们呼气回到心脏时，手掌合拢。
Inhale, reach toward the sky. Exhale, dive forward. Inhale, flat back. Exhale bow.
吸气，手伸向天空。呼气，向前俯冲。吸气时，背部平直。呼气，屈身向下。
Fingertips to the mat we step the right foot back, take a deep breath in, and as we exhale press into your feet,
用指尖按住垫子，将右脚向后迈一步，深吸一口气，当我们呼气时，将身体压入双脚，
lift up, open your arms, open your heart. Stepping it back to plank, strong body here.
举起手臂，张开，敞开你的心扉。回到平板支撑，在这里感受身体的强壮。
Shift your weight forward, chaturanga practice. Follow your breath as we loop the shoulders up to cobra or up dog, you choose.
把你的重心向前移，四柱支撑式。随着你的呼吸，我们绕肩向上做眼镜蛇式或上犬式，做你喜欢的就好。
Curl the toes under, send it back, downward facing dog. Breathe. Deep breath in, step the right foot up into your lunge.
脚趾向下弯曲，放回身体，下犬式。呼吸。深吸一口气，右脚放到两手中间，弓步。
Open it up, squeeze the inner thighs together. Open your heart, exhale back to the mat,
打开双臂，挤压大腿内侧。打开你的心扉，呼气回到垫子上，
rocking the back foot up to meet the front. Forward fold, inhale flat back, exhale bow.
把后脚抬起来与前脚会合。向前折叠，吸气平背，呼气屈身向下。
Reach it up, full breath in, and exhale back down to the heart, sternum to thumbs.
向上伸展，完全吸气，然后呼气回到心脏，感受能量从胸骨到拇指。
Inhale, reach it up, exhale bow. Inhale flat back, long neck. Exhale, folding forward. Step the right foot back, runners lunge.
吸气，向上伸展，呼气，屈身向下。吸气，平背，长颈。呼气，向前折叠。右脚向后迈一步，跑步者向前冲的姿势。
Deep breath in, exhale opening through the arms. Palms come to the mat we step it back to plank.
深吸一口气，张开双臂呼气。手掌着地，我们回到平板支撑的姿势。
Chaturanga. Inhale, upward facing dog. Exhale, downward facing dog. Peddle it out,
四柱支撑式。吸气，上犬式。呼气，下犬式。交替踩脚,
take a deep breath in and step the right foot up into your lunge. Follow your breath, opening up through the arms.
深吸一口气，把右脚伸入手掌中间，箭步。跟随你的呼吸，张开双臂。
Exhale we release and rock the back foot up to meet the front. Inhale, flat back. Exhale, fold.
呼气时，我们放松并摇动后脚使之与前脚并拢。吸气平背。呼气，折叠身体。
Inhale, reach it up, spread your fingertips. Exhale back down to the heart. Soft knees, inhale here we go.
吸气，向上，伸展你的指尖。呼气回到心脏。膝盖放松，吸气，继续练习。
Exhale diving forward. Deep breath, flat back position, long neck, check in at the neck, bow.
呼气身体潜向前。深呼吸，背部平板式，颈部保持伸长，活动一下颈部，弯背。
Now we can step or hop it back to plank. Press up and out at the palms here, shift your weight forward,
现在我们可以迈步或跳回平板支撑。手掌向前向下用力，身体重心向前，
squeeze the inner thighs, and slowly lower down. Inhale, upward facing dog. Exhale, downward facing dog.
挤压大腿内侧，慢慢向下。吸气，上犬式。呼气，下犬式。
Drop the left heel, inhale, slide the sole of the right foot up, bend that right knee,
放下左脚跟，吸气，向上滑动右脚脚掌，弯曲右膝盖，
and slowly shift forward kissing it toward the right elbow. Inhale, it extends up. Exhale, right knee to left elbow.
然后慢慢向前移动，贴向右肘部。吸气，向上伸展。呼气，右膝去触碰左肘。
Inhale one more time and exhale. Nose to me, hover. Inhale, reach it up and then exhale stepping it through into your lunge.
再一次吸气，然后呼气。触碰我的鼻子，悬空。吸气，向上伸展，然后呼气，把右脚放入两手中间，弓步。
Plant the back heel. Inhale, we rise up, warrior one. The virabhadrasana one, bending that front knee.
后脚跟着地。吸气，我们直起身，战士第一式。屈前膝的体式是战士第一式。
And then exhale, warrior two, maybe walking the front toes out, widening the stance a little bit.
然后呼气，战士第二式，也许脚趾向前走一些，扩大双腿距离。
Deep breath in. On the exhale, flip that right palm and send it back, reversed warrior, sinking into that front knee.
深吸一口气。在呼气时，翻转右手掌，把它送回来，反转战士式，前膝向下沉。
Back to warrior two, and then bending that right elbow, bringing it to the top of the right thigh.
回到战士第二式，然后弯曲右肘，把它放到右大腿顶部。
We extend the left fingertips behind the left ear and up and over, side body stretch. Take your gaze down, follow your breath,
我们将左手指尖伸到左耳后，向上，向远方伸展，侧身伸展。向下凝视，跟随你的呼吸，
pivot on the back foot, back to your lunge. Step it back, plank. Shifting forward, vinyasa.
后脚旋转，回到弓步。退后，平板支撑。向前移动，串联动作。
From downward facing dog, we'll drop the right heel this time and inhale, lift the left leg up high.
从下犬式开始，这次放下右脚跟，吸气，抬起左腿。
Exhale, bend that left knee. Kiss it to the left elbow. Inhale, reach it up. Exhale, crossing over left knee to right elbow.
呼气，弯曲左膝。贴向左肘。吸气，向上。呼气，左膝交叉去触碰右肘。
Sending it back up and last one, through center, nose to knee. Inhale, reach it up and exhale all the way through and into your lunge,
收回左膝，最后一次，穿过中心，鼻子贴近膝盖。吸气，左脚向前，呼气，做弓步，
we plant that back heel and rise up, warrior one. Full of breath, lengthen the tailbone down.
后脚脚跟着地，我们直起身，战士第一式。完全呼吸，尾骨下拉。
Take a deep breath in, and on the exhale, warrior two. Nice, wide stance. Relax the shoulders down.
吸气，呼气，战士第二式。对，双腿距离远一些。放松肩膀。
Inhale in, exhale. Slowly we flip that front palm over. Find our reverse warrior as we sink into that front knee.
吸气，呼气。慢慢地，我们把前面的手掌翻转过来。身体向右侧下沉，反转战士式。
Inhale in, and exhale back to warrior two.
吸气，呼气，战士第二式。
