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Deep breath in here. On the exhale, bend that left elbow.
深呼吸。呼气时，弯曲左肘。
Bring it to the top of the leg as we find this nice, long side body stretch.
在我们做大幅度的侧面身体伸展的同时，把左肘放到腿的顶部。
Full of breath front the right fingertips all the way down to the outer edge of that right foot, nice long line.
完全呼吸，右手指尖一直延伸到右脚的边缘上方，感受身体的拉长。
Take the gaze down, come back to your lunge. Rock the back foot up to meet the front, forward fold.
向下凝视，回到箭步。将后脚向上摇动，与前脚汇合，向前折叠。
Inhale, the flat back position. Exhale bow. Inhale, reach it up, full breath. Exhale back down to the heart.
吸气，背部挺直。呼气弓背。吸气，向上伸展，充分呼吸。呼气回到心脏。
Notice the sensations of the body here. Soft knees, we inhale. Reach it up. Exhale, diving forward, enjoy this move.
注意身体的感觉。膝盖放松，我们吸气。双臂向上。呼气，身体潜向下，享受这个动作。
Inhale, flat back, long neck. Exhale bow. Stepping or hopping the feet back to plank,
吸气，平背，伸长颈部。呼气弓背。踩或跳回平板支撑式，
find that strong body, find your vinyasa so you can come to up dog or cobra. Then we'll meet back at downward facing dog.
找到身体强壮的力量，找到你的流瑜伽，选择上犬式或眼镜蛇式。然后我们一起做下犬式。
Walking the toes together we inhale. Lift the right leg up. Now bend that right knee, begin to draw circles with that right knee, nice and slow.
一起用脚趾走路，吸气。抬起右腿。现在弯曲右膝，用右膝开始画圆，慢慢地做。
Draw the navel in towards the spine, press up and out of the palms, reverse your circle.
将肚脐向脊柱内收，向下向外按压手掌，反向转你的圆圈。
Then stepping that right leg all the way up into our lunge, nice strong foundation here as I plant the left palm and inhale.
然后用右腿向上跨步，做弓步。在这里打好坚实的基础，我将左手手掌放在这里，然后吸气。
Draw the right fingertips up towards the sky. Exhale, release. Inhale, right hand reaches up.
右手指尖向上，指向天空。呼气，放下来。吸气，右手向上伸。
Exhale, releasing down. Last one. Inhale, heart spirals up towards the sky. Exhale, we release.
呼气，放下来。最后一个。吸气，心脏转向天空方向。呼气，我们放下来。
Come onto the fingertips. Walk that back leg in, straighten the right leg and slowly we bring the nose to the knee.
指尖着地。后腿踩地，伸直右腿慢慢地，我们把鼻子放到膝盖上。
Come back to our lunge. Step it back, downward facing dog. Draw the toes in toward the center line and inhale,
回到我们的箭步。后退一步，下犬式。将脚趾向中线内收，吸气，
lift the left leg up. Bend that left knee and begin to carve your circles, nice and slow.
抬起左腿。弯曲左膝，开始慢慢地划圆圈。
Full body strengthener here. Press up and out of the palms, reverse your circle and then stepping that left foot all the way up into your lunge.
这是锻炼全身力量的。向下向外按压手掌，反向转你的圆圈，然后用左脚向上跨步，做弓步。
Plant the right palm next to the arch of the left foot and we flow. Inhale, left fingertips up.
把右手掌放在左脚的足弓旁边，我们就可以继续了。吸气，左手指尖向上。
Exhale, floating them down. Inhale, reaching up and exhale, we float down. Inhale, heart spirals up
呼气，手臂飘下来。吸气，向上，呼气，我们飘下来。吸气，心脏转向上，
and exhale, floating it down. Loop the shoulders, look forward and step that back foot up to meet the front.
呼气，缓慢放松。双肩环绕，向前看，后脚向上迈，与前脚汇合。
Inhale, flat back position. Exhale bow. Inhale, reach it up, press into your feet and exhale back down to the heart.
吸气，平背。呼气弓背。吸气，向上伸展，向下压脚，然后呼气回到心脏。
Soft knees, inhale, reach it up. Take up space as you exhale, dive forward. Inhale, the flat back position.
膝盖放松，吸气，向上伸展。呼气时尽量大的舒展身体，潜身向前。吸气，背部平放。
Exhale bow. Stepping or hopping the feet back to plank we shift our weight forward, look forward, and chaturanga.
呼气弓背。踩脚或跳脚回平板支撑，向前转移我们的重心，向前看，四柱支撑式。
Upward facing dog or your choice of vinyasa here as we meet back and downward facing dog, walking the toes to center.
做上犬式或选择你的流瑜伽，然后我们一起做下犬式。脚趾来到中线位置。
Inhale, lift that right leg up. We're going to bend the right knee and this time move in a big circle.
吸气，抬起右腿。我们要弯曲右膝，这次绕一个大圈。
So inhale, right knee comes to both elbows. We kind of stir the pot here, moving nice and slow,
吸气，右膝触碰双肘。我们稍微搅拌一下“锅”，慢慢地搅拌，
drawing the navel in toward the spine and then stepping it up into our lunge. Plant that back foot, inhale, rise, warrior one.
把肚脐拉向脊柱，然后右脚迈步向前，箭步。后脚着地，吸气，身体直立，战士第一式。
On an exhale, we open up into warrior two. Now this time, straighten that front leg.
呼气时，我们打开进入战士第二式。这次，把前腿伸直。
Reach the right fingertips forward, up, and back as we have like a reverse triangle here
右手指尖向前，向上，然后向后，就像一个反向三角形，
and then we send the hips toward the back and to the mat as we come into trikonasana.
然后当我们进入三角式时，我们将臀部向垫子后方移动。
Triangle pose, breathe. Take your gaze down, soften through that front knee. Pivot the back foot we come back to our lunge
三角式，呼吸。向下凝视，前膝放松。转动后脚，回到弓步，
and we step it to plank. Vinyasa. Downward facing dog, we walk the toes in toward center
然后我们回到平板支撑。流瑜珈。下犬式，我们走向中心，
and repeat on the other side. Imagine stirring a nice, big mixing bowl. So we're drawing circles with the left knee here, shifting forward, around, and back.
身体另一边重复这个动作。想象一下搅拌一个漂亮的大碗。我们用左膝画圆圈，向前移动，左右，向后移动。
And then stepping it up into our lunge, planting that back foot when you're ready, and rising up strong with the breath, warrior one.
然后跨步向前，弓步，准备好了就把后脚踩稳，然后伴随呼吸，感觉自己充满力量地站起来，战士第一式。
On an exhale, open it up. Then we'll reach the left fingertips forward, up and back as we straighten through that left leg. Reverse triangle,
呼气时，打开身体。然后将左手指尖向前，向上。当我们伸直左腿的时候。逆三角形，
then shift, shifting at the hips here we reach, keeping the side body nice and long. We trikonasana on the other side.
然后移动，移动臀部，保持侧体优美伸长。我们在另一边进行三角式。
Spiral your heart up toward the sky, lengthen through the crown of the head. Gently release your gaze down,
把你的心转向着天空，拉长穿过头顶。轻轻放下你的目光，
soften through that front knee, pivot on the back foot we come back to our lunge. Step that back foot up to meet the front, forward fold.
通过前膝放松，后脚旋转，回到弓箭步。把后脚抬起来，来到前面，向前折叠身体。
Inhale, lift to flat back position. Exhale bow. Breathe. Soft knees here, belly to the tops of the thighs.
吸气，提至平背位。呼气弓背。呼吸。这里膝盖放松，腹部放到大腿上部。
Grab the elbows. Take a second to check in with the sensations of the body to connect with the breath.
抓住肘部。花点时间在一吸一呼之间体会一下身体的感觉。
Then gently draw the chin into the chest and roll it up nice and slow. Inhale, reach it up,
然后轻轻地把下巴收进胸部，慢慢地起来。吸气，向上伸展，
palms come together, and we exhale right back down. Inhale, flat back. Exhale bow.
手掌合在一起，我们呼气，然后马上下来。吸气时，平背。呼气时，弓背。
Step the right foot back.
把右脚放回原位。
