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And now we're going to step the left foot up on your runner's lunge, on the opposite side.
现在我们做另一侧，将左脚放到前面呈跑步者姿势。
So this seems like kind of a simple pose, but if you haven't already, check out this pose in the foundations of yoga series.
这似乎是一种简单的姿势，但如果你还没有这样做，请在瑜伽基础系列中查看此姿势。
There's so much more than meets the eye in this beautiful posture that's so beneficial and very common in a public class.
它并不像看上去那么简单，而且它非常有益。在公开课上，这种漂亮的姿势是很普遍的。
Okay, taking a right palm or right fingertips now in line with the left arch of the foot,
好吧，现在将右手掌或右指尖与左脚足弓对齐，
finding that length as I inhale, open up through the left wing.
在我吸气时伸展，打开左侧身体。
I'm peeling my left hip crease back, and oh, I'm showing off my birthday leggings here. Good choice.
我正在拉伸左臀的皱褶，哦，我在炫耀生日时收到的健美裤。不错的选择。
And then I'm spiking that right heel towards the back wall.
然后，我将右脚跟朝后壁伸展。
Again we could always lower the knee here so that we could begin to find space,
同样地，我们可以在这里放下膝盖，以便寻找空间，
especially if you're feeling like you have a little bit of a turtle shell and your upper back is really tight.
尤其是当你感觉上背部紧得像龟壳的时候。
Try to lower that knee so you can practice the twist here, being present, nice full deep breaths.
尝试降低膝盖的高度，这样你就可以在这里练习扭腰，并保持良好的深呼吸。
Make sure you take a couple inhales into the lower belly here as you extend through the crown of the head.
延伸穿过头顶时，确保用下腹部做几次吸气。
Remember, right ear lobe is lifting up; the neck is an extension of the spine.
记住，右耳垂正在升高；脖子是脊柱的延伸。
One more breath here. It can be up with the fingertips, looking straight ahead or straight down.
在这里再吸一口气。指尖可以向上，笔直向前或向下。
There's no right or wrong, just your experience. And on an exhale we melt to back.
没有对错之分，体验就好。然后呼气，我们融化到背部。
And the same thing here, extended back, extended child's pose, or step it back and vinyasa,
同样地，向后伸展，做婴儿式延伸，或者向后退一步，做串连动作，
coming to plank, finding your version of the vinyasa today.
来到平板支撑，今天找到你做串联动作的方式。
Maybe it's just a little chatter of the practice.
也许这只是练习的一小部分。
It doesn't matter what really we do, but how we do it, creating an experience in the body with the breath.
我们做什么其实是无关紧要的，重要的是我们如何做才可以在呼吸中创造出一种体验。
Great! I thought I was much over this cold, but it turns out I've still got a little gunk in there.
太棒了！我以为我的感冒已经好了，但事实证明，我嗓子还有点难受。
Okay, pressing up with our palms, we come to all fours.
好，按压手掌，我们四肢着地。
I'm just going to take a second here to loop the shoulders and inhale one more cat cow.
我将在这里花一秒钟的时间绕肩，吸气，做猫牛式。
Exhale, navel towards the spine, chin to chest, really press up and out of the palms here.
呼气，肚脐靠近脊柱，下巴靠近胸部，向上向外按压手掌。
Sweet. And then I'm going to cross the ankles, and I'm going to slowly being mindful of my legs,
很好。然后我要交叉脚踝，慢慢地注意我的腿，
use the fingertips to transition all the way back to seated.
用指尖一直过渡到坐下。
Hooray, send the feet out long, pressing the heels, firm the tops of the thighs down and then inhale, reaching all the way up.
万岁，拉伸脚掌，压住脚后跟，将大腿顶部固定下来，然后吸气，一直向上延伸。
Nothing fancy here, just a nice easy forward folded loop to relieve the lower back and also again massage that lower abdomen.
这里没什么特别的的，只是一个不错的、易于向前折叠的环绕，可以缓解下背部，并再次按摩下腹部。
And come forward, hands can rest gently on the thighs, on the shins, on the calves.
然后向前伸，双手可以轻轻地放在大腿和小腿上。
Maybe you can grab the ankles here, awesome; maybe the outer edge of the feet, even the big toes.
也许你可以在这里抓住脚踝，真棒；也许是脚的外缘，甚至是大脚趾。
So find where you fall naturally today, and then breathe deep into the lower belly.
找到今天自然垂下的地方，然后深呼吸至下腹部。
Breathe into the lower back and go ahead and let the weight of your head release over here for one full breath cycle.
呼吸到下背部，继续前进，让您的头部重量在此释放一个完整的呼吸周期。
Then gently releasing, pulling the left knee all the way up, keeping the right foot out.
然后轻轻松开，将左膝盖一直拉起，保持右脚伸出去。
I'm going to hug that left knee in,
我要抱住左膝盖，
keeping about a fists-worth of space here between the arch of that left foot and my right inner thigh.
在左足弓和右大腿内侧之间保持一拳的距离。
Moving into a twist, again keep the top of that right thigh firm here, and hugging right elbow to left knee.
扭转，再次将右大腿的顶部保持在此处，然后将右肘抱住左膝盖。
I'm going to inhale, sit up nice and tall, and the same thing as before when I did my twist,
吸气，坐直，这和我和扭腰时一样，
fingertips are going to come behind and I'm going to be careful not to lean back in, but keep my pelvis tilting forward.
指尖放到后面，我要小心不要向后倾斜，但要保持骨盆向前倾斜。
Sometimes sitting up on a block or blanket here is nice for this twist
对于这种扭转来说，坐在一个瑜伽砖或毯子上是很好的，
if you're still working on creating that space in the back, in the spine.
如果你还努力在背面的脊椎中创造一点空间的话。
So sit up nice and tall, deep breath in here, pressing into that right heel, and on an exhale journeying into the twist.
坐直，深呼吸，压入右脚跟，然后呼气，进行扭转。
Now if you're just holding here, see if you can connect back to your breath.
现在，如果你停在这里，注意一下自己是否可以恢复呼吸节奏。
Another variation here of course is to take the outer edge of that right arm to the outer edge of that left knee,
当然，这里的另一种做法是将右臂的外边缘移到左膝盖的外边缘，
and then use this here to kind of find a little more leg, a little more space.
然后在这里用它来寻找更大的空间。
Anything goes, find what feels good, be present with the breath.
随便什么都行，找到感觉舒服的东西，均匀呼吸。
Lower belly going along for the ride here, one more deep breath in and out.
用下腹部进行吸气和呼气。
And then I'll release it back to center and switch through.
然后，我将回到中心并进行切换。
Left leg out, right foot in, about a fist width distance apart, so not flush against that thigh, but I have lots of space.
左腿伸出去，右脚伸进来，相距一拳，不要紧贴大腿，保留很大空间。
And then journeying into the twist on the other side, same thing, finding your breath, firm in the top of that left thigh bone,
然后扭转到另一侧，同样地，找到适合你的呼吸频率，放在左大腿骨的顶部，
left foot, nice and bright, flexed; deep breath in, and on an exhale, journey into your twist.
伸展左脚，弯曲；深吸一口气，然后呼气，进入扭转状态。
Now, take the outer edge of that elbow to the right knee, choose your own variation today.
现在，将肘部的外缘移至右膝盖，选择适合你的方式。
Move with your breath, hearts lifting, lower belly going along for the ride here.
跟着呼吸进行移动，提升心脏，拉伸下腹部。
Then on an exhale we melt it back to center. Awesome.
然后在呼气时融化回中心，太棒了。
Shake out the legs, wiggle your fingertips and toes and come to flat back position.
摇晃双腿，扭动指尖和脚趾，然后挺直背部。
Cool. Tuck the chin to the chest and make sure your neck is nice and long here.
棒。下巴靠近胸部，确保脖子处于伸长状态。
Extend both legs out, take a deep breath in, inhale, long belly here as we let it all stretch.
伸展双腿，深吸一口气，在这里吸气，伸展腹部，伸展全身。
And then exhale, hug the right knee into the chest.
然后呼气，抱住右膝盖靠拢胸部。
Make sure you start with your right knee for this pose, hugging into that lower abdomen,
在做这个姿势时，确保你从右膝盖开始，紧紧抱住小腹，
and you can point and flex the foot here, breathe, keeping this leg nice and firm.
你可以将脚指向并弯曲此处，呼吸，保持这条腿能稳住。
Inhale and keep the shoulders relaxed down as you exhale, slowly peel, nose up towards the knee, forehead up towards the knee;
吸气并保持肩膀放松，呼气，缓慢地剥离，鼻子靠近膝盖，额头靠近膝盖；
keeping the shoulders relaxed here.
在这里保持肩膀放松。
Skin of the face relaxes, jaw relaxed, breathe, squeezing that right knee as I press through that left heel, finding that opposition.
脸部皮肤放松，下巴放松，呼吸，挤压右膝，当我按压左脚后跟时，调整一下。
And then exhale, release down, and switch-a-roo.
然后呼气，放松，交换。
Right leg out, left knee in, take a deep breath in, and on an exhale we lift it up nose to knee.
右腿伸出去，左膝盖伸进来，深呼吸，然后呼气，鼻子抬起至膝盖。
Full body experience here, release, squeezing that left knee up towards the chin or the heart.
全身运动，放松，挤压使左膝盖向上伸到下巴或心脏。
Crown of the head is reaching towards the right toes, so we're not crunching anything here but keeping lots of space.
头顶伸向右脚趾，我们在这里不做卷腹，但要保留足够的空间。
On an exhale gently release it back down,
呼气时轻轻恢复原位，
and we're going to finish it off with just a couple of rocks side to side and a reclined twist.
然后我们将左右摇动，扭转一下。
So you can rock here as long as you like, rocking to the right side, then drawing in the navel down when we come to the left.
你可以随心所欲地在这里晃动，向右晃动，然后在我们向左动时向下拉肚脐。
You might stay here for many, many breaths or you might practice just rocking a little back and forth,
你可能会在这里进行很多次呼吸，你也可能会练习来回摇摆，
getting that lower belly nice and massaged, relieving the back of any tension.
使下腹部变得得到按摩，从而减轻背部的紧张感。
And when you feel satisfied you can keep up with this twist for as long as you like,
当您感到满意时，你可以保持这种扭转，
and maybe rock to one side instead for five or ten breaths and then rock to the other, five, ten restorative breaths there.
也许可以晃动到一侧，做五到十次呼吸，然后晃动到另一侧，进行五到十次恢复性呼吸。
And then whenever you feel satisfied make sure you take a couple of seconds
每当你感到满意时，请确保花费几秒钟
to just be in gratitude and notice the sensations of the body here and shavasana.
来进行感恩，并注意到身体的感觉，做仰卧放松术。
Okay doakie, so happy healthy digestive sequence. This is a great sequence to do over and over again.
好啦，非常健康的助消化练习，这个练习适合重复进行。
You know, one practice with it would be great, two is even better.
你们知道的，一次练习会很棒，两次练习会更好。
But to do it on an ongoing basis would be awesome
但是持续进行下去会很棒
and I think then you might actually really get a grasp on the benefits of yoga practice in the internal organs;
而且我认为你可以真正了解瑜伽练习对于内脏的益处；
so not just our good looks, but also kind of working from the inside out, if that makes any sense at all.
因此，这不仅对我们的外表有好处，而且还可以进行从内而外的练习。
Yoga, working from the inside out; the happier we are on the inside the more beautiful we are on the outside.
瑜伽就是由内而外的练习；我们的内心越快乐，我们的外表越美丽。
That sounds pretty brilliant if you ask me.
如果你问我的话，我会说这段话听起来很不错。
Okay, love you guys. This is a website, Yoga With Adrienne.com.
好啦，我爱你们，Yoga With Adrienne.com是一个网站。
If you have questions, comments there or below, and yeah, I hope you have a good time.
如果你们有任何疑问，请在那里或下方留言，嗯，希望你过得愉快。
Let me know how it goes. Happy digestive tract trails to you. Namaste.
把练习效果反馈给我哦，祝你消化顺畅。合十礼。
