评论
打印
Howdy, everyone. Welcome to Yoga With Adriene.
哈喽 大家好 欢迎来到阿德琳的瑜伽课堂
I am Adriene and this is a very blissed out Benji.
我是阿德琳 这是活泼快乐的班吉
And today we have a yoga to heal stress.
今天我们要做的是治愈压力的瑜伽
So I need it, you need it, he needs it, and together we're going to get it.
我需要它 你需要它 班吉也需要 咱们一起来做
So bring a pillow to class today if you have one. If you don't have one, don't worry.
所以如果有枕头的话 就在上课的时候拿个枕头吧 没有也没关系
If you want to be extra though and bring two pillows, bring one for your neighbor, just kidding.
如果你想超额完成那就拿两个 给你的邻居准备一个 开玩笑的
It doesn't really work on a digital platform, does it? Or does it?
这在数字平台上行不通 对吧？也许行得通？
Hop into something comfy and let's get started.
找个舒服的地方坐下 咱们开始吧
Alrighty, my darling friend, let's begin today's practice in Extended Child's Pose.
好 亲爱的朋友 咱们今天的练习首先从伸展婴儿式开始
So if Extended Child's Pose is not awesome for you, you can just start today's practice in a nice comfortable seat of your choice.
如果你不喜欢伸展婴儿式 那就找一个舒服的座位坐着吧
Benji has selected this shape.
班吉选择了这个姿势
You can select your shape to really just get comfortable and find your breath and tune in,
你可以选择自己的姿势 只要舒服就行 找到自己的呼吸 慢慢进入状态
because today's practice is of course an invitation to really look at the ways in which we might be stressed.
因为今天的练习就是让大家发现可能让你产生压力的方式
And understand and remember that we always have an opportunity to tend to that, to circle back to that awareness,
并且要理解和记住我们永远都有机会选择或回到那种意识上
and eventually to heal from that so that we don't get really sick.
最终从压力中痊愈 避免因为它而生病
Okay, let's not worry about all that for now.
好 现在先不说那个
Let's start with just tuning into the breath in an effort to bring more loving awareness to our life. Shall we?
咱们先从呼吸开始 试着让自己更加热爱生活 好吧？
In your comfortable seat, in your Benji pose or if you want to join me in Extended Child's Pose, take a second to get settled in.
选一个舒服的座位 像班吉一样 或者是你想跟我一起做伸展婴儿式 摆好姿势
And once you're there, right away bring your awareness or your attention to your breath.
进入状态后 就把注意力集中在呼吸上
And really, don't skimp out on yourself here.
真的 不要走神哦
Right away listen. What's it like today? Is the breath shallow?
开始倾听 今天是什么样的？你的呼吸很浅吗？
Is it hard? Remarkably sometimes it's hard to breath.
还是很难？有时候呼吸还挺费劲的
And let this invitation to focus inward on your breath, let it do its thing.
要主动去关注自己的呼吸 顺其自然
Invite more presence into the body by allowing one moment to simply bleed into the next.
把注意力集中在自己的身体上 感受时间一秒一秒地流淌
So you start by noticing the quality of your breath.
一开始要注意自己呼吸的质量
But then that might inspire you to reach the arms a little wider, to notice if you feel a bit tired,
然后你或许想把胳膊伸展得更开一点 注意会不会觉得累
to notice if you actually wanted a fiery practice today but you find yourself here, maybe you can trust that you might need this too.
注意你今天是不是想做一些猛烈的练习 但是却停留在现在这个状态 也许你也需要这样温和的练习
Now gently begin to deepen the breath.
现在慢慢开始加深呼吸
