评论
打印
Then you're going to press up and out of your foundation here.
然后向前上方按压
I'm pressing into both elbows evenly.
我的双肘用力均匀
So there may be a tendency to rock onto your right side.
可能会向右倾斜
See if you can hug the midline.
看你能否找到中线
We'll lift the left toes, bend the left knee, and find baby pulses.
左脚趾抬起 左膝盖弯曲 小幅晃动
Yes, this is good for your booty. Yes, this is good for your core.
没错 这对臀部有好处 没错 这对身体中心也有好处
But we're trying to create a full body experience, right?
但我们想要的是全身的体验感 对吧
A 100% full body experience. So tuck your chin, we're fine.
百分百的全身体验 所以下巴微收 可以的
Press into both knees evenly. Find your breath.
均匀按压双膝 找到自己的呼吸
If you get thrown off balance, return to the breath.
如果你失去平衡了 就回到呼吸上去
Welcoming that heat. Breathe in, breathe out. Breathe in, breathe out.
身体发热是好事 吸气 呼气 吸气 呼气
Good, release. Hop back up to the hands. Bump the hips to your left.
很好 放松 用双手支撑 臀部向左撞
Turn to look past your right shoulder, yes. Come back to center.
扭头看右肩 对 回到中间
Bump the hips to the right, turn and look past your left shoulder.
臀部向右撞 扭头看左肩
Sweet, come back to center. Place the hands mindfully.
很好 回到中间 注意把双手放好
Spread the fingertips evenly.
十指摊开
Index fingers pointing towards the front edge of the mat.
食指指向瑜伽垫前部边缘
Claw through your knuckles. Here we go, curl the toes under.
关节扣地 脚趾向下弯曲
Deep breath in. With your exhale, peel the tailbone up towards the sky. Downward Facing Dog.
深吸一口气 呼气的时候 尾骨向上移动 下犬式
Find what feels good here. Breathe deep. Close your eyes.
看你怎样觉得舒服 深吸气 闭上双眼
Let any stress, tension melt down the back as you continue to firmly press through your hands, working from the ground up here.
让所有的压力 紧张顺着背部融化 双手紧紧按压瑜伽垫
Inhale in. On your next exhale find stillness.
吸气 下一次呼气时保持静止
And then slowly release to the ground.
然后慢慢放松 回到地面
Awesome, walk your knees up just a bit. Cross one ankle over the other.
很好 膝盖向前 踝关节相叠而坐
We're going to come through all the way to a nice flat back position. So come onto your back.
我们要全过一遍 回到平躺姿势 躺下
We'll join Benji here. Excellent.
我们跟班吉一样 很好
Then when you're ready we're going to plant the palms and slowly lift the right leg up high to the sky.
准备好后 我们手掌平放 然后慢慢抬起右腿 指向天空
Good. Bend your right knee, squeeze it up towards the chest.
很好 右膝弯曲 压向胸部
Breathe. Then take your right hand.
呼吸 然后用右手
You're going to grab either your right shin, calf, right ankle, or right big toe.
抓住右胫骨 小腿 右脚踝 或者是右脚大脚趾
If you want to use a blanket or a strap, even a dishtowel works great here, you can.
如果你想用毯子或者带子 甚至是干毛巾也很好用 那就用吧
We're going to inhale, start to kick the right toes out towards the right side of your yoga mat.
我们吸气 右脚趾踢向瑜伽垫的右侧
Use your left hand on the ground or on your left ribcage to slowly, slowly keep a mindfulness in the left hip.
用地上或胸腔上的左手慢慢注意左臀部的感觉
So we're opening up here. You can use a strap, you can use a towel, you can clasp the big toe if you can.
这时候我们大腿根部是打开的 你可以用带子 毛巾 或者是抓着大脚趾 都行
If not, just make it your own. We want to just play a little bit here.
如果不用的话 按你的来就行了 这里可以随意点儿
Don't have to master the shape. Again, keep a nice firm awareness in the left thigh bone, left hip.
不一定非得掌握这个姿势 再说一次 要关注左侧大腿骨 左臀部
Flex your left toes up towards the sky.
左脚趾可以指向上方
And then slowly bring it back over.
然后慢慢挪回来
We're gonna squeeze the right knee up towards the chest once again and then cross it over the body, Supine Twist.
我们要再次把右膝盖压向胸部 然后交叉在身体上 仰卧扭转式
Breathe deep here. Close your eyes. Relax your jaw.
深呼吸 闭上双眼 下巴放松
