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Hello my friends, and welcome to Yoga With Adrienne.
你们好，我的朋友们，欢迎来到阿德琳的瑜伽课堂。
I am Adrienne, and today we have a sequence for the digestive tract.
我是阿德琳，今天我们来做助消化的瑜伽练习。
It's a quick and yummy sequence to get the digestion happy and healthy.
这是一个快速而愉快的练习，可以让消化过程变得快乐而健康。
So let's hop on the mats and get moving.
让我们来到垫子上，开始练习。
Okay, so we're going to begin with a nice comfortable cross-legged position, like the cross roll up the spine here to begin;
好的，我们将以一个舒适的盘腿姿势开始，交叉，卷起脊柱向上开始；
just kind of checking in with the breath, maybe tagging a little bit away in the elbows and the shoulders down as we find that lift and that length,
调整呼吸，当我们坐直时，活动一下肘部和肩膀，
in the heart and up through the crown of the head finding a little opposition here before we begin.
在我们开始之前，注意胸口直到头顶，看看做之前和做之后有什么不同。
We'll take the palms to the knees and moving with the breath I'm going to keep my sit bones rooted to the earth
我们将手掌放在膝盖上，随着呼吸移动，我将坐骨扎根于大地，
and on an inhale I'm going to move in a circle coming forward, bringing the heart forward.
吸气时，我将绕圈前进，将心脏向前推进。
And on an exhale, chin to chest, navel towards the spine, I'll come around in back.
然后呼气，下巴往胸部靠拢，肚脐向脊椎靠拢，我将从后面绕回来。
Inhaling coming forward, moving in a circle and exhale around then back, follow your breath.
吸气向前，绕圈移动，呼气向后，跟随呼吸移动。
Again, keep the sit bones rooted down strong so we can really begin to target the belly here, the abdominal wall,
保持坐骨扎根牢固，这样我们才能真正开始瞄准腹部、腹壁，
getting a little bit of the winter itch here, and we'll have a sequence on that coming up soon.
这里有一点冬季瘙痒，我们很快就会有一个练习来解决这个问题。
And moving with the breath, inhaling as I come forward, I'm using the palms on the knees to get the most out of the movement here.
随着呼吸进行移动，向前吸气，此时，我使用膝盖上的手掌来进行充分活动。
Go ahead and reverse your circle inhaling as we come forward, heart, literally in my case;
向前移动，吸气，反方向转圈，正好我今天穿了件带有心形图案的衣服；
coming forward on the inhale and then chin to the chest as we exhale back.
向前，吸气，然后在我们向后呼气的时候，下巴向胸部靠拢。
A couple more here; you can close your eyes and begin to work with the shoulders and elbows here, just kind of warming up the body.
再做几个；你可以在这里闭上眼睛，开始用肩膀和肘部锻炼身体，让身体升温。
You might imagine one of those old fashioned coffee grinders here,
你可以想象那些老式咖啡研磨机，
really using the navel to carve the circle around and around, warming up the body and moving with the breath.
真正地利用肚脐来回绕圈，使身体变暖并随着呼吸运动。
Okay, awesome; come back up to that sukhasana here, head over heart, heart over pelvis,
好，太棒了；回到这里的简易坐，头部在心脏上方，心脏在骨盆上方，
take a deep breath in through the nose and exhale out through the mouth.
用鼻子深吸一口气，然后用嘴呼出。
Awesome. Take the right palm, bring it to the left knee,
太棒了。把右手掌放在左膝，
left fingertips swim all the way around and behind so I'm not just leaning back into my twist,
左指尖呈游泳姿势，我不只是向后倾斜，
but I'm keeping this length of the thing there, that length; keeping that length in the spine,
我要保持伸展，保持脊椎拉长，
keeping that length up through the crown of the head and bringing the left fingertips behind the tail.
上身挺直直到头顶，将左手指尖放在尾骨后面。
So I'll turn to this just for one second so you can see this.
我换个方向坐，这样你们就能看到了。
So again, rather than leaning back here, which is going to be kind of an easy tendency, see if you can keep the spine stacked.
再说一遍，我们不是向后倾斜，这是很容易做的，你们应该看看自己是否可以使脊椎保持堆叠状态。
So it might mean that you don't go all the way back into big fancy-schmancy twist,
这可能意味着你不会完全回到想象中来，
but again focusing on the experience here as we breathe low into the belly.
但我们还是要着重于这里的体验，腹式深呼吸。
Each exhale might be an opportunity to go a little bit deeper into your twist,
每次呼气可能都是一个机会，让你更深入地进行扭转，
but just play around here and know that this takes time and of course be free with the breath.
在这里做练习是会花费时间的，当然了，你们可以自由呼吸。
Take a deep breath and lift up through the heart.
深吸一口气，心脏挺直。
On your exhales gently meld it back through center and we'll take it to the other side.
在呼气时，将其轻轻地融合到中心，我们将转到另一侧。
This time left palm to the right knee, right fingertips behind.
这次左手掌到右膝，右指尖在后面。
Inhale, roll it up nice and tall, not leaning back into that lower back, but lengthening tailbone down and lifting the heart up.
吸气，高高地卷起来，不要向后倾斜，而是拉长尾骨并抬起心脏。
Shoulders maybe loop forward up and back in, and check it out on the other side, moving with the breath.
肩膀可能会向前和向后转动，看看另一边，随着呼吸进行移动。
As you inhale breath into that lower belly.
用下腹部进行吸气。
Deep breath in, lift and lengthen and exhale and melt it gently back to center.
深吸一口气，抬起并拉长身体，呼气，然后轻轻融化，回到中心。
Okay, let's take the palms and dive forward onto all fours.
好，让我们抬起手掌，四肢着地。
Here I go, coming onto all fours here, wrists underneath the shoulders and knees directly underneath the hip point.
跟我做这样的姿势，四肢着地，手腕在肩膀下方，膝盖在臀部下方。
Take a second here to press up and out at the palms and just find a little integrity here,
在这里花一秒钟压一下手掌，找到一点动作的整体和谐性，
maybe work it out at the neck for a couple of breaths.
也许可以在活动一下脖子，做几次呼吸。
And then cat cow moving with a nice awareness here today in cat cow from the navel.
然后做猫牛式时感受一下肚脐。
So again, not just sinking into the bones
再说一次，不只是陷入骨头，
but maybe seeing if we can take this cat cow today from the navel or the space between the navel and the spine.
也许应该看看我们今天能不能感受到肚脐和脊柱之间的空隙。
The inhaling heart comes forward, tail goes up towards the sky
吸气，心脏向前，尾骨朝上，
and pressing up and on my palms here again not collapsing into the bones.
并再次按压我的手掌，不要塌陷到骨头。
And then from my navel or from the space between the navel and the spine, back in the chest,
然后从我的肚脐或肚脐与脊柱之间的空隙往后移动，收紧至胸口，
navel draws up, tailbone curls under, exhale here.
提肚脐，尾骨下弯，呼气。
So you can bring a little more awareness to the belly, inhale, looping the shoulders a long belly here, opening the heart forward.
你可以使腹部更加有意识，吸气，绕肩，腹部拉长，从而使心脏向前。
And on exhale, curling the tailbone under, the navel draws up,
呼气时，弯曲尾骨，提起肚脐，
bringing navel up towards the spine as the crown of the head releases.
放松头部时，将肚脐向脊椎靠拢。
Let's do one more cycle. Inhale, heart comes forward, long beautiful neck and exhale,
我们再来做一组。吸气，心脏向前，伸展颈部，呼气，
releasing opposite direction, pressing the tops of the feet, pressing the palms here,
相反的方向也要放松，双脚和双手向下按压，
to get the most out of your, infusing each movement with a breath.
充分利用自己的力量，为每个动作注入呼吸。
Okay, curl the toes under. I'm going to walk the fingertips forward just a little bit.
好，现在弯曲脚趾。我用双手向前挪动一点。
And from my navel lift it up to now we're facing down. Peddle the feet here, move with your breath.
抬起肚脐，我们面朝下。在这里踩脚，随着呼吸移动。
Then I'll drop the left heel, slide the right leg all the way up; nothing tense here,
然后放下左脚跟，将右腿一直向上滑动；这里没什么可紧张的，
just a nice conscious easy transition as I step my right foot all the way up into my runner's lunge.
我将右脚一直踩到跑步者弓步，这是一个很好的轻松过渡。
Take a second here to find integrity, walk that right foot out so you're not on a tight rope.
在这里花点时间寻找完整性，用右脚走路，以免紧绷。
Breathe, finding a little self expression, a little movement here.
呼吸，在这里找到一点自我表达和一点动作。
Now I'm going to wring it out, twist it out.
现在我要晃动一下。
With left fingertips in line with the arch of the right foot, or you might plant the palm firmly.
将左手的指尖与右脚的足弓对齐，你可以把手掌稳稳地放在这里。
Or if you have a little block or book you can bring the earth up to you by pressing into that this way.
如果你有瑜伽砖或书的话，你可以通过这种方式向下按压。
The most important thing is wanting to find this length in the spine, so if runner's lunge is still kind of a new pose for you,
最重要的是要拉长脊椎，如果跑步者弓步对你来说仍然是个新姿势的话，
you might lower that back knee here so that when we move into our twist you can find that length in the spine.
你可以在此处降低后膝盖的位置，这样的话，当我们进行扭转时，你可以感受到脊柱的拉长。
So with the knee lowered I'll go ahead and go into my first twist here.
因此，在膝盖处于低位时，我将进行我的第一次扭转。
I'm reaching my right fingertips up.
我将右手抬高。
I'm keeping my front big toe rooted down, the ball joint of that front big toe rooted down as I open up into my twist.
我保持前脚的大脚趾扎根于地面，当我扭开时，前大脚趾的球关节也向下固定。
Shoulder blades glide down the back. Notice how I'm not collapsing in the neck here, but I'm keeping it nice and long. Great.
肩胛骨向下滑动。请注意，我在这里不会塌陷，我会一直保持良好状态。很棒。
If you're feeling adventurous when you go to step firmly we'll lift that back knee and breathe here in the twist,
如果你在稳步前进时感到冒险，那就抬起后膝盖，在扭转时呼吸，
really spiking back through that left heel, keeping that lift in the heart, nice long smooth deep breaths here.
通过左脚的脚后跟向后刺，使心脏保持抬高，在这里进行了长时间的深呼吸。
Notice I'm wiggling my right fingertips, just finding a little movement to stay present.
注意，我在摇动我的右手手指，做一些动作来刷存在感。
And then on an exhale I'll slowly flow it back to my runner's lunge.
然后呼气，我慢慢地回到跑步者弓步姿势。
All right, take a deep breath in here, and on an exhale I'll plant the palm, step back to plank or half plank, and yoga choice here,
好吧，在这里深吸一口气，然后呼气，我将把手掌根植在地上，退回到平板支撑或半平板支撑，然后在这里进行选择，
you can take a rest in child's pose, or shifting your weight forward, practice your Vinyasa.
你可以做婴儿式来休息一下，或者重心前倾，练习一下串联动作。
Inhaling, lifting up to cobra, or upward facing dog.
吸气，抬起，做眼镜蛇式或上犬式。
Again, yogis choice here. You can just take a breath and extend a child's pose.
同样，这里是练习瑜伽者的选择。你可以进行呼吸，做婴儿式的延伸。
And together we'll meet back downward-facing dog.
然后我们合拢身体做下犬式。
Peddle it out here for a long breath cycle.
交替踩脚，做一组长长的呼吸。
