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Hey, everyone. Welcome to Yoga with Adriene. I am Adriene. Today, we have an awesome sequence for the upper back.
嘿，大家好。欢迎来到阿德琳的瑜伽课堂。我是阿德琳。今天，我们要做一系列很棒的针对上背部的瑜伽练习。
I rarely meet anyone that doesn't complain about upper back achiness or stiffness, shoulder pain, craving neck relief.
大多数人都抱怨上背部酸痛或僵硬，他们深受肩痛困扰，渴望颈部问题得到缓解。
So this is a sequence that you can incorporate to your daily routine, your daily practice.
所以这是一个可以融入到你的日常生活、你的日常实践中的瑜伽练习。
You can return to it five days a week, seven days a week. So be sure to favorite the video so you can return to it easily,
你可以一周练习五天，或者每天都练习。所以一定要喜欢这个瑜伽视频哦，这样你就会更愿意去坚持练习，
because I think this is something that everyone can benefit from. So let's get to it, hop on the mat, and let's learn this upper back sequence.
因为我认为每个人都能从中受益。所以我们开始吧，来到垫子上，让我们来学习上背部的动作。
Okay. So to begin, we're going to start in a nice cross-legged position, sukhasana, or the pose of ease here,
好的，首先，我们从一个很好的盘腿姿势开始，或者一个放松的姿势，
just pressing into the sit bones and slowly lengthening up through the spine. I'll bring the palms to the knees here,
坐骨向下压，缓慢的向上拉伸脊柱。双手置于双膝。
and jumping right in, I'm going to inhale, loop my shoulders, draw my shoulder blades in together and back, as I lift my heart.
准备进入练习。吸气，绕肩，挺胸，挤压肩胛骨后放松。
Now, I don't have to crunch the neck here. Ouch. Just going to keep it nice and open,
我不用用力向后扭脖子。保持挺直的状态就可以了。
but I am actively drawing my shoulder blades in and together and down, shoulders away from the ears.
但是我正在尽力的把我的肩胛骨向后向下挤压，尽量让我的肩膀远离我的耳朵。
Take a deep breath in here, long belly, tops of the thighs draw down. Then on an exhale,
在这里进行一个深呼吸，感受腹部的拉伸，大腿向下压。然后呼气，
I'm going to slowly draw my chin to my chest, draw my naval back, allow my shoulders to round forward,
我要慢慢地把下巴拉到胸前，把我的胸腔向后拉，让我的肩膀向前转，
kind of get a little booty massage here as I roll through the buttock and allow the weight of my head to drop over.
当我移动臀部过程中，感受臀部得到的按摩，头部重心向下。
Now, I'm going to hang here for a couple breaths, catching the weight of my palms to the knees here and really just breathing,
现在，我要在这里做几次呼吸，把手掌的重量放在膝盖上，然后呼吸，
feeling that upper back stretch, creating a little bit of space here with each inhale and each exhale.
感受上背部的伸展，每次吸气和呼气都更大程度的延伸身体。
Then rolling back up, I'll loop the shoulders, rolling through, pressing into sit bones,
然后重心回移，放松一下肩膀，坐骨向下压。
again lifting the heart, drawing the shoulder blades in together and down, and really creating space between the ears and the tops of the shoulders.
再次提起胸腔，肩胛骨下拉，真正拓宽耳朵和肩膀之间的空间。
Take a deep breath in. Smile. Relax your jaw. Then send it back down. I like to call this Mr. Burns' posture here,
深吸一口气。微笑。放松你的下巴。然后放松。我想把这叫做伯恩斯先生的姿势，
but we'll put a positive spin on it here. Breathe some space into that upper back.
但是我们会加入有益的旋转。在呼吸中让上背部得到伸展。
Then inhaling, back up to center, head over heart, heart over pelvis.
然后吸气，回到中心，头部在心脏上方，心脏在骨盆上方。
Okay. Sitting up nice and tall, I'm going to send my fingertips forward like I'm swimming, crossing them over, swim around,
好的，坐好，背部挺直。我会像游泳一样把我的指尖向前，越过它们，游来游去，
and then I'm going to interlace my fingertips behind the back. Again, a good marker is to keep the head over the heart center, the sternum, the sternum over the pelvis.
然后我要把我的指尖交叉在后面。同样，这个体式做好的标志是保持头部在心脏中心，胸骨在骨盆上方。
Just notice whether maybe you tend to sit back like this, which is normal, or maybe you're overcompensating and shifting the heart forward. Let's try to stack nice and tall.
注意你是否会像这样坐着，人们通常容易这样，或者你的重心过度向前。我们尽量挺直身体坐好。
I'm going to interlace the fingertips, and then I have a couple options here. If I can ... We'll turn to the side here so you can see.
我要把指尖交错起来，然后我有几个选择。如果我能……我转向这边，这样你们就可以看到了。
I can bring the palms together. Check that out. If that's a little too intense at the moment, I might keep the wrists nice and square,
我可以把手掌合在一起。看看这个。如果这样感到有点太紧张的话，我可以保持手腕与手掌呈直角，
but I'm actively drawing the shoulders down, away from the ears, shoulder blades together,
但我尽量地把肩膀拉下来，远离耳朵，肩胛骨在一起，
kind of wringing it out in the upper back here, getting rid of that achiness, kind of massaging that area of the body.
把它拧到后背的上面，摆脱那种疼痛，感受身体不舒服部位得到的按摩。
What will help with that is, of course, taking a nice, juicy, deep breath in and a nice, soft sigh out.
当然，这里深吸一口气，再轻轻地呼出去会更有帮助。
Let's do one more deep breath in. Notice my neck is getting a little involved here. It feels good. Slowly release and palms come back to the thighs.
让我们再做一次深呼吸。注意我的脖子也加入这组练习。感觉很好。慢慢地放松，双手重新放在大腿上。
Okay. So now, I'm going to come to an extended child's pose for a couple breaths.
好的，现在我们来到延展婴儿式，做几组呼吸。
So I'm going to open the knees nice and wide. Big toes are going to kiss together here.
我将把膝盖打开。两个大脚趾叠放在一起。
You can pad these if you need to here. If this is too much extension, hyperextension in the knees, you can put a little blanket here between the knees, a little cushion.
如果你需要的话可以在这里垫些东西。如果你感觉膝盖过度伸展，你可以在膝盖之间放一个小毯子，一个小垫子。
Then I'm going to sit up nice and tall. Inhale. Reach the arms up towards the sky, and then exhale. Keep the spaciousness in the side body as I dive forward into this extended child's pose.
然后挺直身体坐好，吸气，举起双臂，向天空伸展，然后呼气，俯冲身体向前，保持侧面身体的拉伸。来到延展婴儿式的体式。
Fingertips are going to reach towards the front edge of the mat. Palms are going to spread wide.
指尖将伸向垫子的前缘。张开手掌。
Notice I'm still looking forward here, drawing my shoulder blades in together and back,
注意，我仍然在这里向前看，把肩胛骨并拢向后拉，
shoulders rotating externally away from the ears. Breathing here, and then slowly bowing forward,
肩膀从耳朵向外旋转。在这里呼吸，然后慢慢向前鞠躬，
opening up the shoulders, melting the heart to the Earth. Forehead kisses the mat,
打开肩膀，把心融化在大地上。前额触碰垫子，
and the arms don't go limp here or lazy. I kind of stay active here, reaching fingertips towards the front edge,
手臂不要松懈，我要保持手臂的活跃，一直尽力向前延伸，
connecting hastabana, that hand and Earth connection. Shoulders are alive as I breathe into the upper back.
感受手和大地的能量链接。当我呼吸到上背部时，感受肩膀的活力。
Then breathe into the mid-back. Then send a nice deep breath to the lower back.
然后吸气到背部中间。然后深吸一口气，感觉好像到了背部的下方。
Then slowly, when you feel satisfied, drawing a line with the nose, looking forward,
然后慢慢地，当你感到锻炼完成的时候，用鼻子画一条线，向前看，
and then using the palms to walk it back up.
然后用手掌走回来。
