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I'm pressing into the tops of my feet; toes are pointing straight back and my palms are spread super-duper-wide, spreading the palms like starfish.
脚背用力向下压，脚趾向后伸，尽可能大的张开手掌，像海星一样。
The most important thing I can teach you at this moment is to connect with this upper current of energy,
此刻我能教你们的最重要的事情就是连接上这股能量流，
whatever this means to you, and that means not collapsing into the bones, but pressing up and out of the earth.
自己去体会，关键是身体不要松垮，感受身体的挺拔向上。
That means connecting to every part of the foundation, all parts of the body that's pressing into the mat,
这意味着连接到地面的每个部分，身体的所有部分都压在垫子上，
and then remembering to find that integrity; head in the heart, heart over the pelvis, but maybe creating a nice tabletop position.
记得要保持身体的协调统一。头部在心脏上方，心脏在骨盆上方，去做一个很好的桌面姿势。
We're not sitting up straight anymore, we've moved our center of gravity, but I can still work with that alignment: Head, heart, and pelvis in line.
我们不再坐直，我们移动了重心，但我仍然可以保持这样的姿势：头部、心脏和骨盆在一条直线上。
Notice how I'm drawing my shoulders away from the ears and I'm remembering that my head, this neck, is an extension of the spine.
注意我是如何把肩膀从耳朵上拉开的，记住头和脖子，是脊椎的延伸。
I'm not hanging out here, I'm not crunching here, but I'm going ahead and taking the gaze down for now and finding a nice, long, beautiful neck.
我的脖子不会这样，也不会这样，而是保持头颈向前，目光向下，保持颈部拉长。
You might feel a little bit of pressure in the arms and the wrist.
你可能会感到手臂和手腕有一点压力。
Keep pressing up and out of the palms so that we can begin to build strength rather than collapse into the bones.
保持向下压，张开手掌，这样我们就可以开始增强力量，而不是松垮身体。
From here, one more breath. I'm going to exhale.
从这里开始，再呼吸一次。我要呼气了。
On your next inhale, loop the shoulders, drop the belly, tailbone tilt up towards the sky as I look forward.
在你下一次吸气的时候，绕肩向后，腹部下沉，当我向前看的时候，尾骨向上朝向天空。
A little cat-cow; long neck. Take your time, no rush.
一个猫伸展式，保持颈部的延伸。缓慢进行动作，不要着急。
On the exhale, I start at my tailbone, I travel up the spine, walking up the spine until the crown of the head is the last thing to release.
呼气脊柱向上，感受每一节脊柱的伸展，沿着脊椎向上弯曲，直到头顶。
Take a breath cycle, in and out, letting the weight of the head go. Navel's drawing up towards the spine.
保持正常的呼吸，释放头部的重量。收腹。
I'm pressing into the tops of the feet, I'm pressing up and out of the palms.
我的脚向下压，手掌向下压。
Deep breath in, inhale, looping the shoulders, heart radiates forward.
深呼吸，吸气，双肩环绕，展胸向前。
Then on the exhale, tucking the tail, drawing the navel up, closing the eyes to really have an experience, we call this spinal-flex or cat-cow.
呼气时，收拢尾椎骨，收腹，闭上眼睛去体验一下，我们称之为“猫伸展式”。
One more inhale. Pressing into all 10 knuckles, exhale, curling the tailbone in, starting there, traveling up the spine;
再吸气一次。按压所有10个指关节，呼气，卷起尾椎骨，从那里开始，感受脊柱一节节向上卷曲，
chin to chest, crown of the head releases, and then we inhale back to tabletop position.
同时感受从下巴到胸部脊柱一节节向上卷曲，放松头顶，然后吸气回到桌面姿势。
Curl your toes, walk your fingertips back, a little yoga for the feet, a little beginners' feet moment.
脚趾弯曲，指尖向后走，让我们做点脚部瑜伽，做点初学者的脚部练习。
For some this is no biggie. For others, your dogs are barking at you right now, so you might just stay here.
对一些人来说，这没什么大不了的。对其他人来说，你的脚抖的很厉害，所以你可以停在这里。
Others might walk the palms all the way up. Find that lift in the heart, deep breath in, press into your pinky toes.
其他人可以手掌离地。挺直身体，深呼吸，按压脚趾。
This is a great opportunity to roll the wrists out. Stay connecting to that breath.
这是一个很好的锻炼手腕的机会。保持呼吸。
Don't worry about how to breathe, just continue to play with the breath; deep in the breath.
不要担心如何呼吸，只是继续呼吸；深吸一口气。
Then we'll come back to all-fours. Come on to the tops of the feet again.
然后我们再回到四脚着地。再到脚尖上来。
Inhale, extent the right toes out long. Go ahead and bring the right toes to the earth.
吸气，伸直右脚趾。继续，把右脚趾放到地上。
We're just going to take a couple of seconds to breath into the back of that right leg, breathe into the calf.
我们只需要花几秒钟的时间呼吸，来放松右腿后部，放松小腿。
Notice I'm not collapsing into my shoulders, but I'm maintaining that lift so that slowly, I can begin to build that strength in the arms
注意我并没有松垮上身，我保持了身体的挺拔，这样渐渐的，我就可以锻炼手臂的力量，
and just that energetic body, that lift, we call it Hasta Bandha; the hand-to-earth connection, this upward current of energy.
这种充满活力的身体，这种提升，我们称之为“哈达”；通过手与地的连接，我们感受到这种向上的能量流。
Notice how I'm rocking a little bit back and forth, just finding that sit bone to heel connection.
注意我是如何前后摇摆的，你只需要找到坐骨和脚跟的连接。
I'm working it, drawing my navel up towards my spine, knitting the lower rib cage and keeping the neck nice and long.
我正在活动它，保持收腹，挤压下肋骨，拉长颈部线条。
Then release back to tabletop position and take it to the other side.
然后放松回到桌面姿势，我们做另一边。
Curling the left toes under now, stretching out the back of that leg, the calf, while still maintaining a nice line from the crown of the head to the tip of the tail.
现在弯曲左脚趾，伸展小腿后部，同时仍然保持从头顶到尾椎骨在一条直线上。
Breath, and then we'll bring it back to tabletop position.
呼吸，然后回到桌面姿势。
Curl the toes under, walk your palms out, and then slowly, we're going to walk the knees back here.
脚趾向下弯曲，掌心向外伸展，然后慢慢地，我们将膝盖放回这里。
Elbows are going to drop in line with the shoulders and in line with the wrists.
肘部要与肩膀和手腕成一条直线。
Then my pelvis is going to tilt up as my forehead maybe comes to the mat and heart melts down towards the knees.
然后我的骨盆会向上倾斜，因为我的前额可能会碰到垫子，心脏朝向膝盖。
If your shoulders are having a wake-up call right now, maybe you pulse in and out of it a couple times.
如果你的肩膀感到很疼痛，或许你可以前后活动几次。
We call this Anahatasana, or heart-to-earth pose. This is like a puppy posture, like a half-downward dog.
我们称之为心轮式，或者融心式。这是一个像小狗一样的姿势，像半下犬式。
Take a couple of breaths, sway a little from side to side.
做几次呼吸，从一边到另一边稍微摇摆一下。
My shoulders are actually a little tight, a little sore from practice yesterday, so I'm finding a little bit of movement.
我的肩膀有点紧张，因为昨天的训练有点酸痛，所以我要做一个热身活动。
I'm never sitting in any sharp pain ever, but using my breath as a tool to move beyond the pain and find some movement.
我从来感受过任何尖锐的疼痛，我会使用呼吸作为一个工具，以避免痛苦，再做一些运动来活动身体。
Again, notice how the elbows, they're going to want to come out. See if you can keep them in line with the wrists and the shoulders.
再一次，注意我的肘部，它们是怎样伸出来的。看看你能不能让它们与手腕和肩膀保持一致。
One more breath; heart to earth, pelvis tilting up towards the sky.
再一次呼吸；心对地，骨盆向上朝向天空。
Then I'll begin to curl the toes, inflate at the heart, inhale, lift the heart, press into the palms,
然后我开始弯曲脚趾，感觉气体充入了胸腔，吸气，抬起胸腔，向下压手掌，
and then slowly, one leg at a time, nice and slow, I'm going to lift the sit bones up, dropping the left heel then the right, and come into our first downward dog together.
然后慢慢地，一次一条腿，慢慢地，我要抬起坐骨，先放下左脚跟，再放下右脚跟，然后一起进入我们的第一个下犬式。
Palms pressing like starfish into the earth, keeping that upward energy, that upward current up through the palms, through the arms, so I'm not collapsing my weight.
手掌像海星一样压向地面，保持向上的能量，感受向上的电流通过手掌，通过手臂，这样我的身体就不会松垮下来。
I'm finding this nice length in the spine. Notice how I have really yet to straighten, both my legs yet.
我发现我的脊椎得到很好的拉伸。注意我的双腿还没有伸直。
Don't worry about what you think downward dog is supposed to look like, but my beginner's tip, and this is great for all yogis;
不要担心你认为下犬式应该是什么样的，但是我给初学者的建议是，这对所有瑜伽修行者来说都很好；
we always try to inspire each other in the yoga world to come back to a beginner's mind.
在瑜伽世界里，我们总是试着鼓励彼此回到初学者的心态。
I think downward dog is a great place to check in with that beginner's mind,
我认为下犬式是一个很好的体式来检查初学者的思维，
by first maybe finding a little movement, peddling the feet, drawing the shoulder blades in and together.
首先可能需要做些动作来活动下身体，交替向下踩脚，活动肩胛骨。
Take a deep breath in, and then exhale, come back to the knees, and walking the fingertips back up for a little rest.
深吸气，然后呼气，回到膝盖着地，手掌离地，坐直身体。
Loop the shoulders, maybe a couple of circles of the wrists, and we dive in for more. Here we go.
放松肩膀，手腕或许可以绕几个圈来活动活动，我们继续去探索身体。开始吧。
Palms to the earth, belly to the tops of the thighs.
手掌贴地，腹部贴大腿上部。
This time slowly, slowly building to a nice still dog where we take a second to be with the breath.
这次缓慢地来到静止的下犬式，我们花一点时间来呼吸。
Tops of the shoulders are drawing away from the ears.
肩膀的顶部保持远离耳朵。
My two big toes are turned in just slightly, sit bones shining up towards the sky.
我的两个大脚趾微微向内弯着，坐骨朝向天空。
I knit my lower rib cage together, I press up and out of my palms, I make sure my head is nice and loose, not holding in the neck.
我把我的下胸腔挤压在一起，我向下，向外按压我的手掌，确保我的头很舒适放松，而不是压在脖子上。
Tops of the thighs have this sweet inner-spiral going in towards the back of the mat.
大腿的顶部有一个可爱的内螺旋，朝向垫子的后面。
I take a nice deep breath in through the nose. Then exhale out though the mouth.
用鼻子深吸一口气，然后从口中呼出。
It's allergy season here in Austin. Inhale in through the nose and exhale out through the mouth.
现在是奥斯汀的过敏季节。用鼻子吸气，用嘴呼气。
Bend your knees generously, go for a little walk slowly up towards the front end of your mat, come on to the fingertips when you need to.
放松地弯曲你的膝盖，慢慢地走向垫子的前端，当你需要的时候就用指尖。
Together, we'll land in a forward fold; feel hip-width apart, knees bent as generously as you need, and we let it all hang.
一起做，我们将停在在一个向前折叠的体式；感觉双脚与臀部同宽，膝盖按你的需要打开，悬空上半身。
Breathe, breathing into the lower back, Uttanasana.
呼吸，感受下背部的放松，站立前屈式。
We might grab the elbows and rock a little side-to-side, then releasing the arms, bringing them to the waistline.
我们可以抓住肘部，左右摇摆，然后放松手臂，双手叉腰。
Perhaps using the thumbs to hook behind the back as I loop shoulders, pressing all four corners of the feet, and slowly rise up.
或许我们可以在绕肩时，用大拇指紧扣背部，感受脚紧抓地面，慢慢地直起身来。
