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Beautiful, take the fingertips to the outer edge of the legs, we will close this chapter as we bring the knees together.
好，现在把手放到腿外侧，用手合起双腿结束这个动作。
Inhale, reach the knees, again, excuse me, squeeze the knees up towards the heart.
吸气，去接触膝盖。再一次，不好意思，把膝盖向上压向心脏。
Arms wrapped around the shins, take a couple seconds here to rock a little left to right.
手臂环绕小腿，花几秒钟左右摇摆。
This should feel great in the morning, crawling the shoulder blades down,
早上做这个动作会感觉很好，肩胛骨往下，
kind of feel like a baby bear cub here massaging the back on a tree here or something.
感觉就像一只小熊宝宝在树上按摩后背。
And then I will cross the right angle over the left,
然后我把右脚踝放在左脚踝上，
grab onto the outer edges of the feet. If I can't grab the outer edges of the feet. Here,
抓住脚的外缘。如果我抓不到脚的外缘。在这里，
then I can take my middle finger index finger and thumb and grab onto the big toe,
我可以用我的中指，食指和拇指抓住大脚趾，
but I like to grab all the way to the outer edges here. Kind of squeeze my feet,
但是我喜欢抓住外边缘。有点紧压我的脚，
warm them up if I'm a little chilly. Maybe take my thumbs to the arches of the feet, and give them a little wake-up call.
如果我有点冷的话，会暖暖脚。我还可以用大拇指放在足弓上，给脚来个叫醒服务。
This is also a great little posture, little shape to take in bed before you even roll out of bed. Just be mindful.
这是个很好的小姿势，你可以起床前在床上做。只是注意安全就可以了。
And I can bend the elbows, a little left to right, and I'm gonna begin to rock north to south. So I already rocked a little left right now.
我可以弯曲肘部，从左到右一点，我要开始从北到南摇摆。我已经往左摇了一下。
I'm going to bend the elbows and rock north to south. Hello. I can rock a couple times here.
我要把肘部弯曲，从北到南摇摆。你好。我可以在这里摇摆几次。
Massaging the spine and again, this might look a little silly, but it feels great. Massaging the back.
按摩脊椎，这可能看起来有点傻，但感觉很好。按摩背部。
Finding what feels good. Do as many times as you like and then eventually I will rock up to a nice comfortable sukasan or a nice criss-cross leg position.
找到感觉好的方式。你想做多少次就做多少次，最后我就会摆出一个舒服的轻松盘腿姿势或一个很好的交叉腿姿势。
Making sure to take a second here to roll up through the entire spine and maybe find that alignment of head over the head over the heart over the pelvis.
一定要在这里花点时间来使脊柱挺直，确保头部、心脏和骨盆在一条直线。
So just noticing if the weight is shifting forward or rounding back. We can take a block or blanket and lift the hips up here if we need to,
所以注意下重心是否偏前或偏后。如果需要的话，可以在臀部下方垫一块瑜伽砖或者毯子。
but taking it second to check in with the body in the shape.
花点时间，检查下身体的体态。
Okay, finding that opposition. How is my hair?
好的，调整好了。我头发还好吗？
To find that opposition. So, lifting up through the front body grounding through the back body, shoulder blades in together and down
调整好姿势。好的，挺直身体，臀部向下贴近地面。肩胛骨在一起，向下，
and then again letting that conversation of that ripple effect happen here. You can keep the eyes soft.
然后再次让涟漪效应发生在这里。你可以保持眼部放松。
So find what it is for you. Maybe it's a couple loops of the shoulders,
发现适合你的动作，或许是绕绕肩。
maybe it's a couple circles with the head, drawing circles with the nose
或许是用头部绕几个圈，用鼻子画圈。
and so when I'm teaching public class I often ask people to just find what it is for them because everybody is different.
所以当我在公开课上讲课时，我经常让人们去发现对他们来说最适合的动作，因为每个人都是不同的。
Who knows how you slept. So just taking a couple seconds to come into this posture with a little movement letting that body have that ripple effect.
没有人知道你是怎样睡的，所以花点时间用一些动作帮助你进入这个体式，让身体产生涟漪效应。
So again, some suggestions are drawing circles with the nose, looping the shoulders, one way or the other.
所以再次提醒，一些建议是用鼻子画圈，用肩膀画圈，这样或那样。
Sometimes it's nice to round all the way for as we do in our sukasan video.
有时像我们在轻松盘腿姿势视频里做的那样用上半身绕圈的方式很好。
And then when I arrive, I will bring the palms together at the heart. Nice full breath.
当我做好时，我将合掌置于胸前。一次美好的深呼吸。
Tops of the thighs rolled down as the heart lifts up. I'm going to interlace the fingertips here and inhale and press the palms forward.
大腿尽量贴向地面，身体挺直。我将双手交叉，吸气，掌心向前。
Reach the pinkies forward, up and back. As you take a deep breath in and on an exhale floating the fingertips down and away,
向前、向上和向后伸展小指。当你深吸一口气，呼气时，放下手臂，
just like that. We flow again. Inhale, interlace, reach up.
就像这样。我们再做一次。吸气，交叉手指，向上。
Heart stays lifted as I crawl through the side body and exhale float the fingertips down.
当我拉伸身体侧面的时候，胸腔得到伸展。呼气，放下手臂。
Interlace, inhale, pressing forward, up and back.
交叉，吸气，向前，向上，向后。
On and exhale this time. Maybe now I start to float the fingertips slightly behind the hip points, really opening up through the chest waking up the shoulders.
这次继续呼吸。也许这次我让指尖经过臀部的后面，真正打开通过胸腔唤醒肩膀。
Two more times like this, inhale and exhale. Maybe letting exhale out through the mouth here. Good morning. One more here. Inhale.
再来两次，吸气，呼气。或许试试用嘴吐气。早上好。再来一次，吸气。
This time, let the fingertips come to the earth. Fingertips, pressing into the mat or into the earth.
这次，用手指接触地面。指尖，压入垫子或地上。
Really pressing into that pinky too. So all 10 fingerprints. Shoulder blades are rotating in and together, so I'm opening up through the chest.
小指也向下压。十指全向下压。肩胛骨一起向前旋转，然后打开胸腔。
Tops of the thighs are drawing down here as I lift up through the heart.
大腿尽量贴向地面，身体挺直。
Inhale extend to the crown of the head. On and exhale. I'm gonna draw line with my nose pass the right shoulder so nice and easy here nice, gentle morning practice.
吸气延伸到头顶。呼气。我要画一条线，用我的鼻子穿过右肩，很好很简单，这是一个温柔的晨起练习。
I'm going to stay here for a couple of breaths as if I am receiving a kiss on the neck here. Hello, good morning.
我要在这里呼吸几次，就好像我在脖子这里得到了一个吻。早上好。
But to each his own here so I can draw the shoulder blades and in together. I can press up and out of the fingertips;
为了更好地延伸效果，我可以向后旋转肩胛骨。我可以通过指尖向上按压；
I can really lengthen through the crown of the head by maybe lifting the chin slightly. Just really breathing in here.
我可以通过稍微抬起下巴来拉长头顶。在这里呼吸。
Inhale, exhale, draw your chin to your chest and now drawing a line with the nose to the opposite side towards the left shoulder
吸气，呼气，下巴靠近胸部，然后用鼻子在左边肩膀画一条线，
receiving that kiss on the side of the neck here. Finding that ease, that grace.
在脖子的这一边接受亲吻。找到那种安逸，优雅的感觉。
And then this time we will draw a line with the nose up towards the sky, careful not to crunch in the back of the neck,
然后这一次我们将画一条线，鼻子朝向天空，小心不要在脖子后面发出嘎吱嘎吱的声音，
so I'm maintaining that lift in the chest and I'm going to inhale open the palms so spiral your shoulders open nice and wide and inhale.
所以我要保持提升胸部，我要吸气，张开手掌，让你的肩膀自然地张开，然后吸气。
Spread the fingertips left to right really reaching as we reach all the way up palms kissed together. Chai.
将指尖从左向右伸展，当我们向上伸展时，双手合十。
And then exhale. We are gonna dive forward on to all fours.
然后呼气。我们像潜水一样，来到四肢着地的姿势。
Spread the palms nice and wide wrists underneath the shoulders, and knees directly underneath the hips.
手掌摊开，手腕在肩膀下面，膝盖直接在臀部下面。
I'm going to press up and out of my foundation to find that tabletop position.
我将抬起身体，移动重心，做桌面式。
Extend through the crown of the head and then I'm going to inhale, cat-cow. Scooping the heart forward.
从头顶延伸，我准备吸气，这是猫伸展式。把心脏向前推。
Feeling the skin of the belly stretch. Close your eyes, hear, soften your gaze.
感觉腹部皮肤的伸展。闭上眼睛，倾听，让自己的目光变得柔和。
The tendency is going to be to rush through this, but I encourage you to really find it that micro-movement, travel up and down the spine.
我会比较快速地做一遍，但我鼓励你们真正地找到它的微观运动，上下移动脊柱。
Inhale, shoulders loop, heart radiates forward, long belly, tail up towards the sky, and exhale,
吸气，绕动双肩，心脏向前延伸，拉长肚皮，尾椎骨朝上，然后呼气，
starting at the tail letting a travel all the way up, pressing up and out of the tops of the feet, pressing up and out on the palms.
从尾椎骨开始，让尾椎骨向上移动，向下压脚掌，向下压手掌。
The crown of the head releases. Let's do one more here moving with the breath.
放松头部。我们再做一次，随着呼吸移动。
Inhale, come to tabletop position, and I'm going to curl the toes.
吸气，来到桌面姿势，我要卷起脚趾。
