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I was about to make a really bad joke. I was going to say maybe you're here. Who's watching, but no.
我正要开一个很糟糕的笑话。我要说的也许是你在这里。谁在看，没有。
Let's take it to the other side. Turn the right toes in.
我们把它带到另一边。右脚趾向内。
Take the left toes out and we're going to come back all the way to our lunge just so we can feel that again building from the ground up.
左脚趾向外，我们回到弓步，以便我们可以再次感觉到从地面开始。
So nice, slow dissolve into your lunge, can lower that back knee,
慢慢地回到弓步，你可以降低后膝，
and then here we go again coming into the lunge bringing your awareness to the center.
然后我们再次来到弓步姿势，将意识带到中心。
Pivoting on the back foot whenever you're ready. Finding that action.
准备好以后，你可以用后脚为轴进行旋转。找到那个动作。
We're drawing energy up from the arch of the foot, but again bring your right finger now to the top of that thigh.
我们正在从足弓处吸收能量，现在我们再次将右手指移到大腿根。
Imagine it spiraling in. So I have this spiral, back foot wants to come up,
想象一下它呈螺旋状上升。我有感觉了，后脚有抬起的趋势，
but I'm going to really let the root of this posture be in the outer edge of that back foot.
在做这个姿势时，我们要让把重心放在后脚的外缘。
Now you can almost see my quadriceps is toned here.
你们可以看到我的四头肌很紧张。
You can slap that inner thigh allowing it to not just engage the inner thigh, but wake up the center. A lot going on here.
你可以拍打大腿内侧，这不仅可以活动大腿内侧，还可以唤醒中心。这里发生了很多变化。
Then hands come to the waist line as I check it out. Strong back leg, strong, strong, strong.
然后当我活动身体时，双手放在腰间。后腿保持住。
Again, check in with your center. Don't worry about squaring the hips, but rather really leaving no part left behind.
同样地，保持中心。不用担心提臀，其实所有部位都会锻炼到。
So if I start to get to this and this is still like not engaged, it's like, what's the point?
如果我开始这样的话，还是像没有活动开一样，问题出在哪里呢？
So really drawing energy up from the arches of the feet,
一定要从足弓处吸收能量，
finding places to ground, places to lift and then just checking it out on the other side.
找到扎根的地方，提升的地方，然后在另一侧活动一下。
Again, so if we're talking about these two headlights in the hips now pointing forward, I say let's cheat.
再说一次，我们谈论的是臀部朝着前方，来偷个懒吧。
Let's undo that and just let them point out to the side.
我们改变一下，让它们朝着侧面。
Again, tailbone dangling in between and we just work here.
同样地，尾骨悬在中间，我们就在这里练习。
We don't master the pose, but we keep checking in, going through that check list. You can check it out with the arms up.
我们不需要做得多么好，但我们会继续活动。你可以举起手臂活动一下。
You might open out to warrior two here just to check out what's happening in the back leg as we move.
你可以在这里做战士第二式，了解一下在我们移动时后腿的情况。
Outer edge of that back foot nice and strong. Cool. Reach the fingertips up.
后脚的外缘非常有力。很好，指尖向上。
Slowly make your way back to the lunge and we're going to rock that back foot up to meet the front.
慢慢地回到弓步，我们晃动后脚，然后后脚向前，两脚汇合。
Take a second here and forward fold just to release the lower back and then slowly roll up and I'm just going to do one last thing.
在这里向前弯一会儿腰，这样可以放松后腰，然后慢慢向上抬起，我要做最后一个动作了。
So in order to kind of engage the inner thighs this is a great little trick and I realize we don't all have a block.
为了锻炼大腿内侧，这是一个很棒的小技巧，我意识到不是所有人都有瑜伽砖。
So I'm going to use the block, but you could fold up a towel or roll up a towel or a blanket and use that.
我要用瑜伽砖，但你可以叠一条毛巾或者卷一条毛巾或毯子来用。
We could surely come ... Oh, look! Here's a cigar box from my buddy Crishay gave me.
我们可以……哦，看！这是我哥们克里斯海给我的雪茄盒。
That would totally work so you could, I mean, just find a firm thing. Oh, my God.
那个完全可以用，你可以找一个结实的东西来用。哦我的天哪。
Find a firm thing to put between your legs. Okay, this is going down south fast.
找一个结实的东西放在双腿之间。好，现在正在向南移动。
I'm going to take the block, I'm going to bring it to my inner thighs. Toes pointing forward. Feet, hip width apart.
我要拿着瑜伽砖，把它放到我的大腿内侧。脚趾指向前方。双脚分开，与臀部同宽。
Now you can kind of imagine. It's like a little Pez dispenser here, this exercise that is kind of hard to communicate in real life,
现在你可以想象一下，这里就像是一个小的糖果盒，这个练习就是在现实生活中也很难讲清楚，
so it might be difficult in the video too,
更何况是在视频里了，
but I feel like this is a great little way to engage those muscles and remind ourselves that it's not just about these isolated muscles.
但我觉得这是锻炼这些肌肉并提醒自己的绝妙方法，锻炼的不仅仅是这些分散的肌肉。
It's about this center. It's about everything, right?
锻炼了中心，锻炼了所有部位，对吗？
So I come into a strong tadasana and first take your object or the block away and you can just kind of feel this loosey goosiness
我来做一个稳稳的山式，首先将你用的瑜伽砖之类的东西移开，然后你就可以感觉到这种松散的感觉，
and then I'll bring the block in between squeezing our thighs together.
然后我将瑜伽砖放到双腿中间，把大腿往内侧挤压。
Press firmly into all four corners of the feet and defined length through the crown, open the chest.
双脚的四个角都要向下按压，头向上伸，胸部打开。
Now I'm going to take the tops of the thighs just as I did before and I'm going to spiral them inward just like I did in my warriors.
现在，我要像以前一样锻炼大腿根，就像我做战士式那样，将它们向内侧转。
So you can really see the visual here and you can see maybe the block from a side view.
你可以在这里看到视觉效果，也可以从侧面看到瑜伽砖。
Here I am just kind of sitting out, but when I draw energy up through the arches of the feet and spiral the tops of the thighs in,
我只是坐着，但当我从足弓处往上吸收能量并旋转大腿根时，
you can kind of see the block perching out like a little Pez dispenser here.
你可以在这里看到瑜伽砖像一个小的糖果盒一样待在高处。
So I'm going to work on putting those two things together finding the spiral and the tops of the thighs,
我要把这两个练习放在一起，找到大腿的旋转处和大腿根，
bringing one hand to the belly, one hand to the lower back or sacrum
将一只手放到腹部，另一只手放到下背部或骶骨，
and then finding an upward encouraging in the front body and a downward encouraging through the back body.
然后在前身找到向上的感觉，在后身找到向下的感觉。
So again, I'm not forcing, but those two things together you can really feel strong through the inner thigh.
再说一次，我不是强迫性的，但通过这两个练习，你可以真正感受到大腿内侧的力量。
So again, I'm just spiraling. I'm drawing energy up through the arches of the feet.
我只是旋转。我正在通过足弓吸收能量。
I'm spiraling the inner thighs in then I find this upward encouraging through the front body as I keep the legs engaged
我在旋转大腿内侧，然后在保持腿部接合的同时，通过前身找到向上的感觉，
and this downward encouraging through the back body and I begin to feel this incredible sensation in the inner thighs.
通过后身找到向下的感觉，我开始在大腿内侧感受到这种不错的感觉。
So we can practice here again. Here's kind of where I might sit naturally.
我们可以再次进行练习。这是我自然坐下的地方。
Obviously I'm exaggerating a little bit. I'm going to spiral this in, draw energy up from the feet.
显然我有点夸张了。我将向内旋转，从脚上汲取能量。
Tops of the thighs go in. An exaggerated version would be like this, my little buttercup,
大腿根进去。这是一个夸张的版本，我天真的小女孩，
but then I'm going to take my yogie awareness and I'm going to find lift and through the front body and grounding through the back body.
但接下来，我将提起瑜伽意识，并通过前身找到提升力，通过后身扎根地面。
Cool. So even if you don't have a block you can try this. With a block it's awesome.
很好。如果你没有瑜伽砖的话，可以试着这样做。有瑜伽砖的话就很好。
If you have a block, you're starting to maybe feel what I'm throwing out there and if you don't have a block,
如果你有瑜伽砖的话，你可能会感觉到我在说什么，如果你没有瑜伽砖，
we can just play with this in time.
我们可以用别的。
Again, just think, energy drawing up through the arches, spiral of the thighs,
再来回忆一下，能量通过足弓处向上延伸，大腿的旋转，
and then this opposition which is what again our healthy yoga's all about.
然后是这种对立，这也是我们健康瑜伽的全部内容。
Finding balance while still engaging.
在练习的同时找到平衡。
All right, so that was just a little check in with warrior or more importantly building, I think, from the ground up.
好，这只是有关战士式的一点小练习，更重要的是从地面处向上延伸。
I think it's important to remember that it's a practice, that it takes time and I think that what's most important.
我认为重要的是要记住这是一种练习，需要时间才能看到效果，而且我认为最重要的是。
The biggest tip or just reminder of all is to stay curious, keep working at it,
最重要的建议或者说你只需要记住，保持好奇心，继续努力，
and keep inviting all those little muscle fibers along for the ride. Yeah!
让这些肌纤维一起活动起来吧。耶！
If you're interested in reboots, please check out the website or the link below and we'd love to have you on board.
如果你对“重启”感兴趣，请访问网站或点击下方链接，我们很乐意提供帮助。
Leave questions or comments below.
在下面留下你的问题或评论。
If you have a request for yoga tips, let me know and I'll do my best to answer it and let's all keep enjoying the ride.
如果你想要一些练习瑜伽的建议，请告诉我，我会尽力回答，让我们继续享受瑜伽旅程。
All right, talk to you next time. Namaste.
好吧，下次再聊。合十礼。
