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Hey, everyone! And welcome to Yoga with Adriene.
嘿，大家好！欢迎来到阿德琳的瑜伽课堂。
I am Adriene and today, on The Foundations of Yoga Series, we are learning side plank pose.
我是阿德琳，今天在“瑜伽基础系列”上，我们要学习侧平板式。
Dun ... dun ... dunnnn... It is an arm balance,
噔……噔……噔……这是手臂的平衡，
it is a full body strengthener and it's great if you're wanting to sass up your yoga practice, if you're a beginner
它能强化全身力量，如果你想加快你的瑜伽练习效果，如果你是个初学者，
and also, I think yummy to just kind of check in if you're goin' to public classes and you wanna make sure you're in the right alignment for this side balance,
而且，如果你要参加公开课，我觉得你是想好好活动一下脖子，并且你想确保自己能把这个侧身平衡的动作做对，
then this is the video for you. Why am I selling you on this video? You're already watching it. Let's check it out.
那这个视频就很适合你。为什么我要向你们推销这个视频？你们已经在看了，我们来试试吧。
Alright, so to get into the posture today, we're going to come to downward facing dog.
好了，现在我们来开始做瑜伽体式了，我们要做下犬式。
There's a Foundations of Yoga video for down dog if you wanna check that out, too.
我有一个讲下犬式的瑜伽基础视频，你们可以看看。
Take a second here to pedal off the feet.
在这里花点时间踩脚。
Then take your gaze, draw it forward, and slowly come into plank.
然后目光移向前方，慢慢进入平板支撑。
Two big toes are gonna come together. I'm going to energetically send my sitting bones down towards my heels and spike the heels towards the back of my mat.
两个大脚趾会靠在一起。我要用力将坐骨放到脚后跟上，然后将脚后跟向垫子的后面伸展。
Now, lift your right palm. Walk it to the center line just slightly in front of your shoulder point.
现在，抬起右手掌。将其移到稍微靠近肩膀的中心线。
And from here I'm gonna press up and out of the palm and turn over onto the right outer edge of my foot.
我要向上向外按压手掌，然后将脚的外边缘右侧靠到地面上。
Now, from here, I'm gonna stack the feet, tuck my pelvis and on an inhale, gently open up through my chest and either bring the hand,
现在从这里开始，我要叠放双脚，收腹，吸气，轻轻地扩胸，要么把手，
left hand to the left waist, or I'm going to continue the journey all the way up towards the heavens.
左手放在腰部左侧，要么向上伸展。
Now I'm extending through the crown of the head here.
现在我要伸展至头顶。
I'm not dropping my right ear to my right shoulder, but I'm pressing up and out of the palm,
我没有将右耳垂在右肩上，而是在向上向外按压手掌，
finding stability in the shoulder that way and extending through the crown.
用这种方式在肩部找到稳定感并延伸至头顶。
Soften the lower rib cage. Tuck your pelvis. Head is in line with the pelvis and the heart.
放松肋骨的下部。收腹。头部、心脏和骨盆在一条线上。
And I take one more breath in here, and then on an exhale, I plant the palms, send it back, downward facing dog.
我在这里再吸一口气，然后呼气，我用手掌按压地面，放回原位，做下犬式。
Great! Now, a couple of variations. So, that's kind of like side plank on the right side in its full effect.
很棒！现在做几个瑜伽变式。这就像充分发挥作用的右侧平板支撑。
Or actually, that's not even true. But there's, there's, who knows what the full effect is?
或者说，那是错的。但有谁知道充分发挥的作用是什么？
I guess the full effect's like iyengar style, would be with the fingertips laced around the big toe and lifted up.
我想整个效果就像艾扬格瑜伽那样，将指尖绑在大脚趾上并抬起。
So, but we'll do a whole other video on plank variations on another day
但我们会另外安排一天来录制平板支撑变式的视频，
but for this foundational posture I wanna give beginners a good place to start where they feel happy.
但是对于这种基本姿势，我想为初学者提供一个让他们感到快乐的练习。
We come into it just the same, down dog to plank.
我们以相同的方式进入这个姿势，从下犬式变换到平板支撑。
But then, this time, I'm gonna walk my right palm into center and I'm gonna come onto the outer edge of that right foot.
但是这次，我要把右手掌放到中央，然后移动右脚的外缘。
But I'm gonna lift my left knee and come on to the sole of my left foot.
我要抬起我的左膝盖，然后压到左脚脚掌上。
I'm gonna practice tucking my pelvis in here and then lifting up, sending that, finding that sit bone-to-heel connection, here.
我要练习收腹，然后抬起，在这里找到坐骨连接的位置。
The tendency is gonna kinda hang low here. Do your hips hang low? Just kidding.
位置有点低。臀部垂得很低吗？开个玩笑。
And then, I'm gonna counter that tendency by pressing into my right heel and finding that sit bone-to-heel connection.
然后我将通过压入我的右脚跟并找到坐骨到脚跟的连接来抵抗这种趋势。
Ha! So I can practice here and open up here. Great! Come out.
哈！我可以在这里练习并在这里放开。太棒啦！来吧。
I come back to plank or down dog, and then slowly lower to the knees.
我回到平板支撑或下犬式，然后慢慢降低膝盖。
Okay, one more little beginner's variation on the right side and then we'll try it all more fluidly on the left side.
好的，在右侧再来一个初学者变式，一会儿在左侧会做得更顺畅。
Okay, so, here we go. Palms. Down dog. Plank. This time I'm gonna lower my knees. Half plank.
好的，那我们开始。手掌。下犬式。平板支撑。这次我要降低膝盖。半平板支撑。
I'm gonna walk my right palm just underneath, maybe slightly in front of that right.
我要在下方移动右手掌，也许就在前面一点。
Now, this time I'm gonna sw - Right hip. Right shoulder, sorry.
现在，这次我要活动右肩，抱歉。
Now, this time I'm gonna swing the right toes towards the right side of the mat
现在我要向垫子的右侧摆动右脚趾
and open up now pressing into my right knee in the top of my right foot.
然后打开，按压右脚上面的右膝盖。
Open up now with the left leg extended. So before I had the right leg extended and the left leg bent, now, I'm switching it around.
现在打开，左腿伸展。在我伸展右腿和弯曲左腿之前，要进行切换。
Finding, don't do what I just did. Hopping on your right arm.
寻找，不要做我刚刚做的事，也就是移动右臂。
Just had to find, find a little self-adjustment. But finding it this way. I have one here. One here.
必须要寻找一点自我调整。但是要用这种方式来找。我这里有一个方法。
And then the full posture at least for today, here.
至少在今天，这块是完整的姿势。
Okay! So, now that we've had a visual on all that. Let's swing it around and try it all, all three variations on the other side.
好的！现在我们看过了所有这些动作。让我们来一遍，尝试一下，所有这三种变式都在另一边做。
So, I'm gonna come to down dog. Take it to my plank. Walk the left palm underneath.
我要做下犬式。换成平板支撑。在下方移动左手掌。
Coming out onto the outer edge of my left foot, I'm gonna stack the feet, sit bone-to-heel connection here as I tuck my pelvis.
来到我左脚的外边缘，我要把脚叠起来，在我把收腹时进行坐骨到脚跟的连接。
Inhale. Press up and out of the palm. No collapsing as I open up through the right wing. Full body strengthener.
吸气。向上向外按压手掌。当我通过右侧打开身体时，不要塌陷。这是增强全身力量的动作。
Softening, knitting the lower rib cage in, navel to the spine, drawing my shoulder blades in together and down.
身体变得柔软，肚脐靠近脊椎，肩胛骨向下并拢。
I can stay here. I can bend that right knee. Sole of the right foot comes up as I practice lifting the pelvis.
我可以停留在这里。我可以弯曲右膝盖。当我抬起骨盆时，右脚底放上去。
Sit bone-to-heel connection. Or I have the option of coming onto the left knee, extending through the right leg and opening up here.
坐骨到脚跟的连接。或者我可以选择左膝，通过右腿进行延展并在此处打开。
If you're a complete beginner, this might be where you start.
如果你是一个初学者，那就从这里开始吧。
If you're a beginner but you're still wanting to practice in the more strengthening plank,
如果你是初学者，但仍想练习强度更高的平板支撑，
then go ahead and extend through that left leg, bend that top leg and open up.
然后继续进行，通过左腿进行延伸，弯曲大腿，然后打开。
And then if you're wanting to just be adventurous and try it out, stack the feet.
如果你只是想冒险尝试一下，那就叠脚。
Tuck your pelvis and lengthen through the lower back. Breathe in.
收腹，延展下背部。吸气。
Make sure after you practice plank come through downward facing dog. Make sure you take a breath or two in child's pose, balasana.
练习平板支撑后，请确保要练习下犬式。确保以婴儿式，进行一两次呼吸。
Okie doke. So that was a look at side plank.
好啦，这就是平板支撑练习。
It can be challenging if you're a beginner, so, if that was like crazy difficult for you, no sweat! Return to it.
如果你是初学者，可能会很有挑战性，因此，如果那对你来说非常困难的话，一定不要满头大汗地来做！返回最初的姿势。
Maybe give yourself a goal of doing this once everyday for seven days
你可以给自己定一个目标，每天做一次，连续做7天，
and see if it gets a little bit easier and your body gets a little stronger.
看看它是否更容易做了，你的身体是否变强壮一点了。
Really focus on this line from the crown of the head to the tip of the tailbone.
专注于从头顶到尾骨一端的这条线。
It's not just about arm strength. It's about getting that pelvis in line and finding integrity in the body.
不仅仅是手臂的力量。这是要使骨盆排成一条线并在体内找到完整性。
Letting all the muscles go along for the ride. Full body experience.
让所有的肌肉都得到锻炼。全身的体验。
Well this pose is great to strengthen the wrist but if you're feeling any wrist pressure and you have sensitive wrists already,
好，这个姿势可以增强手腕力量，但是如果您感觉到手腕有压力，并且已经感到敏感，
you might try our Yoga for Healthy Wrists sequence.
您可以尝试我们的“健康手腕瑜伽”系列。
And you might also try our Foundations of Yoga plank pose. Just as kind of like two sister, or brother ...
你也可以尝试我们瑜伽基础练习里的平板支撑式。它们就像兄弟姐妹一样……
We're very fair here on Yoga with Adriene channel. Almost mispronounced my own name. Jeez!
我们在阿德琳的瑜伽课堂频道是非常公平的。我差点说错了我的名字。真是的！
Those are two good videos to kind of marry with this one. Plank and Yoga for Healthy Wrists. I wish you all the best!
这是两个很好的视频，可以和这个视频结合起来。平板支撑和健康手腕瑜伽。祝你一切顺利！
I wish you a happy yoga practice and a good rest of the day or evening and I'll see you next time. Namaste.
祝你瑜伽练习愉快，白天或晚上休息愉快，下次再见。合十礼。
