评论
打印
And now we're going to gently pivot on that back foot, come into a nice wide angle forward fold.
现在我们要轻轻地绕后脚转动身体，两腿大角度地分开站立。身体向前折叠。
The toes are turned in just slightly. We can feel that connection in the outer edge of the foot.
脚趾稍微向内弯曲。我们可以在脚的外部边缘感受到力量。
Nice long spine. I'm going to walk my left palm in towards the center line and inhale.
拉长脊椎。我将把我的左手掌放在中线，吸气。
Trace my right fingertips all the way up towards the sky, opening up through the heart.
用我的右手指尖一直指向天空，打开胸腔。
Strong legs here, exhale, release. Inhale, we reach up. Exhale, release. Continue with crossing front and crossing back,
双腿用力支撑，呼气，放松。吸气，向上。呼气，放松。继续向上和向下练习，
moving with the breath and then switching to the opposite side. We reach up on the inhale.
随着呼吸移动，然后换到另一边。我们向上吸气。
Exhale, release. Inhale, soft fingertips marrying the strength with the grace.
呼气，放松。吸气，柔软的指尖将力量与优雅结合。
Nice everyone. Then slowly I'm going to pivot onto my right foot, come into my lunge, find that length.
每个人都做的很好。然后慢慢地转到右脚上，弓步，感受身体的拉伸。
Press into the palms, step back, downward facing dog.
掌心向内压，后退，下犬式。
Shifting forward into plank, choose your own adventure. Choose your own vinyasa here, either to cobra or up dog.
换到平板支撑，选择你自己的冒险。在这里选择你自己的流瑜伽，无论是眼镜蛇式或上犬式。
Then we'll all lower the knees and come to a very well deserved child's pose.
然后我们都屈身至膝盖，来到延展婴儿式。
You can rock the hips a little back and forth. Connect with your breath, no toxic thoughts here.
你可以前后摆动臀部。与你的呼吸相连，不要有杂念。
We can only do our best. Move with the breath. Slowly rolling it up.
我们只能尽力而为。随着呼吸移动。慢慢地挺直身体。
If this is not okay on your knees you can just shift to your sit bones here.
如果你跪着不舒服的话，你可以把你的坐骨移到这里。
Otherwise we'll come up to a nice little hero variation here, taking a nice centering deep breath in.
我们将在这里做一个漂亮的英雄变式，做一个定心深呼吸。
Reach the fingertips up toward the sky. Exhale, release them down. We're going to grab the elbows here.
指尖指向天空。呼气，放下来。我们要抓住这里的肘部。
Finding a nice open chest here as we lift up onto the knees, press into the tops of the feet and draw the heels and toes in line with the knees.
当我们抬起膝盖时，很好地打开胸腔，下压脚的顶部，将脚跟和脚趾与膝盖对齐。
It can also come to a reverse namaste here, drawing the palms together behind the lower back or clasping the elbows.
你也可以在这里做一个反向合十礼，将手心合拢放在下背部后面，或者合拢肘部。
Here we go. Nice long line from the crown of the head to the tip of the tailbone we lean back for one, then two, then three, tailbone down.
我们开始吧。从头顶到尾骨顶端，我们向后倾斜，一，二，三，尾骨向下。
Four, five. Half way, nice long line, full body experience. Six, seven, don't collapse. Eight, two more.
四，五。做一半了，保持身体的挺直，体会全身的感觉。六，七，不要倒下。八，还有两下。
Nine, strong body and ten. Beautiful. Release the arms, shake it out. Inhale, reach it up and exhale, bowing forward.
九，强壮的身体，十，完美。松开手臂，抖一抖。吸气，向上伸展，呼气，向前弯腰。
We can bring the knees wide this time for a nice extended child's pose.
这次我们可以让膝盖变宽，延展婴儿式。
Slowly we'll come to flip our burgers, sort of flip the body around. Coming onto the back, squeeze the knees into the chest,
慢慢地，我们翻转过来。背部着地，挤压膝盖进入胸部，
rock a little side to side, relax your shoulders, breathe. Go ahead and extend that left leg out long.
左右摇摆，放松肩膀，呼吸。继续，把左腿伸直。
Keep squeezing the right knee up toward your heart, and then we're going to find a little twist here
继续把右膝盖向上压向心脏，然后我们继续扭转身体，
as we guide the right knee across the body over toward the left side of the mat.
我们让右膝穿过身体向左侧移动放在左侧垫子上。
We've extended out through the right arm here. You can close your eyes and breathe, finding that release in the lower back.
我们通过右臂向外延伸。你可以闭上眼睛呼吸，在腰部找到放松的感觉。
Then we'll come back to center, squeeze both knees in and switch. Right leg out, left knee in,
然后我们回到中间，抱住两个膝盖，换一下。右腿向外，左膝向内，
and then we cross it over finding that juicy twist on the other side. Inhale, fill your lungs with air.
然后我们在另一边做扭转。吸气，让空气充满你的肺。
Exhale, come back to center. Relax the legs out, the arms reach up and over head. Full body stretch,
呼气，回到中心。放松双腿，手臂向上伸过头顶。全身伸展，
let the sun just hop in and hit my face right at that time. Then slowly we release into cactus arms for a breath,
享受阳光照在我脸上的感觉。然后一吸一呼间，我们在植物叶子的怀抱中慢慢地放松，
maybe bring our hands to our belly or gently at our sides. Take a nice, cooling, refreshing breath in
可以把手放在肚子上，也可以轻轻地放在身体两侧。吸一口清新的空气，
and on the exhale release the weight of the body completely and fully into the mat.
呼气时，将身体的重量完全释放到垫子上。
Just let it go. Close your eyes, soften the skin of the face. Take a moment here to just take a sweet breath of gratitude maybe for yourself,
随它去吧。闭上眼睛，放松面部皮肤。在这里休息一会儿，因为你自己
for showing up on the mat today, for doing this video, committing to the practice, the discovery.
今天在垫子上跟随这个视频坚持练习。
Now gently rock your head a little side to side, nice and slow, no rush. Then we'll hug the knees back into the chest.
现在轻轻地左右摇摆你的头，慢慢地，不要急。然后我们把膝盖抱回胸前。
Grab onto the outer edges of the feet, then once again we find that sense of play, that rock and roll as we rock up to seated.
抓住脚的外侧边缘，然后我们再一次找到好玩的感觉，摇动到坐姿。
Okie dokie, so that was our flow, our Yoga With Adriene flow. A sequence to get the blood flowing, to get everything moving, to warm up the body.
好的，亲们，这就是我们的流瑜伽，和阿德琳一起练习的流瑜伽。让血液流动，让一切动起来，让身体暖和起来。
This was actually a request. I've had several requests for more vinyasa,
这实际上是一个请求。我收到一些想练习流瑜伽的请求，
so we'll be having a little bit of a vinyasa series after this for those of you folks who like to go with the flow, which is all of us.
在这之后，我们会更新一些流瑜伽系列，带给喜欢流瑜伽的人群，也就是我们所有人。
It's just a little more fast-paced, a little more vigorous and they will be. But really anyone can tackle this
只是节奏快一点，更有活力一点。但实际上任何人都可以做好，
and if you're somewhat new to yoga and you just wanting to get your heart rate up or move a little faster
如果你对瑜伽还不太熟悉，你只是想让你的心率上升或者运动得更快一点，
or maybe you are an athlete, this might be a good practice for you to do a couple times a week, several times a week.
或者你是一个运动员，这可能是一个很好的练习，一周可以做几次。
You might not be able to do it all right away with ease, but the point is to enjoy the journey, the practice
你可能没法马上轻松地做这个练习，但关键是享受过程，享受练习，
and keep returning to the mat and I think that you'll find that it unfolds. So stick with it if you can.
不断回到垫子上练习，我想你会发现身体逐渐打开了。所以，如果可以的话，坚持下去。
If you have any questions or comments, leave them below. If you have anything in particular,
如果你有任何问题或意见，请在下方留言。如果你有什么事，特别是
any requests or if you're having trouble with a certain transition, let me know.
如果有任何请求，或者你在某个过渡动作遇到困难，请告诉我。
I'm here for you and I've really been enjoying the conversations that you've been bringing to the table.
我在这里陪伴你，我真的很享受和你们的交流。
It's been super inspiring and really allowing me to grow and learn and allow my practice to unfold too.
这是非常鼓舞人心的，真的让我成长和学习，也能展开我的练习。
So thank you so much. Subscribe to the channel if you haven't already. Make sure you join our Facebook family which is growing and awesome.
非常感谢大家。如果你还没有订阅这个频道，那就订阅吧。你一定要加入我们的脸书大家庭，这个大家庭正在成长壮大。
Follow me on Twitter and I will see you next time. Namaste.
请在推特上关注我，我们下次再见。合十礼。
