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Alright, take a deep breath in here. Long breath out.
好，现在深呼吸。长长的呼出去。
Take your right hand over to your left kneecap.
把你的右手放在左膝上。
Take your left hand over to your right kneecap.
把你的左手放在右膝上。
Inhale to lift the chest, rock the pelvis a bit here back.
吸气，抬起胸部，让骨盆向后移动一点。
And then exhale, tuck the pelvis, round the chin.
然后呼气，收起骨盆，下巴弯曲。
Excuse me, around the spine. Tuck the chin, bow the head down.
不好意思，脊椎弯曲。收起下巴，低头。
Inhale to lift and lengthen. Exhale to round.
吸气坐起和拉长。呼气弯曲。
Now move a couple of times here with the sound of your breath.
现在跟着呼吸的声音多移动几次。
The next time you're up. Go ahead and lift the finger tips.
下次起来的时候。可以抬起指尖。
Keep the elbows hooked. You're going to continue to wrap around here.
保持肘部弯曲。继续绕到这里。
Find Eagle Arms. Inhale, lift the elbows.
处于鹰式。吸气，抬起肘部。
Excuse me, exhale. Repeat, chin to chest, round through.
不好意思，呼气。重复，下巴弯到胸部，环绕。
Inhale, lift, long belly. Exhale, navel draws back chin to chest.
吸气，起立，深吸。呼气，肚脐把下巴拉到胸部。
Inhale, lift. Think Upward Facing Dog or Cobra here.
吸气，起立。这里可以想象一下上犬式或眼镜蛇式。
Exhale, chin to chest. Good, inhale to unravel.
呼气，下巴弯向胸部。很好，吸气散开。
Come back to center, Sukhasana. Take a deep breath in. Long breath out.
回到中心来，简易坐姿势。深吸一口气。慢慢呼出去。
Alright, now take your left hand to your right kneecap.
好的，现在把你的左手放在右膝盖上。
Right arm crosses over to touch the left kneecap.
右手交叉，放在左膝盖上。
Inhale, look up. Exhale, chin to chest round through. Really stretch it out.
吸气,抬头。呼气，下巴弯向胸部。好好拉伸。
Back body here. Use your breath. Inhale, look up.
背部弯曲。使用你的呼吸。吸气,抬头。
Exhale, chin to chest. Inhale, look up. Exhale, navel draws back.
呼气，下巴弯向胸部。吸气,抬头。呼气，肚脐后收。
Inhale, lift the fingertips, keep the elbows where they are.
吸气，抬起指尖，肘部保持不动。
Wrap the arms, elbows lift up. Long puppy belly here as you breathe in. Stretch.
双臂交叠，手肘抬起。吸气的时候腹部像小狗一样伸展。拉伸。
Exhale, round it through as you breathe out.
呼气，呼气的时候身体弯曲。
Inhale to lift, we're rocking in the pelvis here and then exhale chin to chest.
吸气起立，骨盆在转动，然后呼气，下巴弯向胸部。
These can be small gestures too. Inhale, lift the elbows and exhale.
这些也可以是一些小动作。吸气，抬起肘部，然后呼气。
Good, inhale, unravel. Beautiful, palms come to the knees.
好，吸气，散开。很好，手掌放在膝盖上。
Take a deep breath in. And a long extended breath out.
深吸一口气。然后慢慢呼出去。
