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Hello, everyone. Welcome to Home, your 30-day yoga journey. I'm Adriene, this is Benji.
大家好。欢迎回家，你的30天瑜伽之旅。我是阿德里安，这是本吉。
And I am so excited because today is day zero. Alright, so you can relax your shoulders now.
我很兴奋因为今天是零日。好吧，你现在可以放松你的肩膀了。
We're not doing any yoga today. And this is really a 30-day yoga journey tradition
我们今天不做瑜伽。这是一个为期30天的瑜伽之旅
that we just take a moment before we begin tomorrow to connect and collect ourselves.
我们只是在明天开始之前花一点时间来联系和整理自己。
And I just want to offer a few tips, things that might help you along the ride,
我只想给你一些建议，可能会对你有所帮助，
then we'll take a couple deep breaths together and then meet tomorrow for yoga.
然后我们一起做几次深呼吸，然后明天见面练瑜伽。
So first thing's first, this is like a little orientation video but this year, in light of our theme,
所以首先，这是一个小的介绍视频，但是今年，根据我们的主题，
it really is a heartfelt welcome from my home to yours but also, there is an invitation maybe for you to just kind of feel,
从我的家到你家真的是一种由衷的欢迎，但也有一个邀请，也许你只是觉得，
you know, welcome yourself into this experience, feel that you've made this commitment.
你知道，欢迎你自己进入这个体验，感觉你已经做出了这个承诺。
Right, so it's not just the doing. Sometimes it's like noticing how it makes you feel.
对，所以这不仅仅是在做什么。有时候就像是注意到你的感受。
So maybe you're kind of scared for the next 30 days. You don't know how you're going to fit it in.
所以也许你在接下来的30天里有点害怕。你不知道你要怎么适应它。
Maybe you're excited, you've really needed this, you know, kind of accountability to show up for yourself.
也许你很兴奋，你真的需要这种，你知道的，一种责任感来表现自己。
So whatever's bringing you to the mat, we're gonna really kind of uncover in the first couple of days of our practice.
所以不管是什么让你感到困惑，我们都会在训练的头几天揭开真相。
But you can get ahead of the game by just thinking about welcoming yourself back home.
但你只要想着回家就可以走在前面。
You can imagine rolling out a little welcome mat and placing your feet on it, feeling the texture, brushing it off.
你可以想象一下，卷起一个小的迎宾席，把你的脚放在上面，感受它的质感，然后把它擦掉。
I was an only child and I was a theater kid so forgive me.
我是独生子女，也是个戏剧孩子，所以请原谅我。
And you know, we're getting ready to step inside to see what that feels like.
你知道，我们正准备进去看看那是什么感觉。
So you can start to kind of just get, you know, get those feelings going, be open to noticing those feelings.
所以你可以开始，你知道，让那些感觉继续，敞开心扉去注意那些感觉。
Like, why am I really doing this and what am I really doing this for?
比如，我为什么要这么做？我为什么要这么做？
In addition, there are some other practical things that might be helpful as you set off on this journey home
此外，在你踏上回家的旅程时，还有一些其他实用的事情可能会对你有所帮助
and that is that you might want to wear comfy clothes. I encourage people, especially with at-home yoga practice,
那就是你可能想穿舒适的衣服。我鼓励人们，尤其是在家练习瑜伽，
to wear clothes that you can move in that you really feel kind of comfortable in, right?
穿上你可以穿的衣服，你真的觉得很舒服，对吧？
Not too constricted. Something you feel good in. So plan it out if you need to pull some old clothes.
不要太拘束。你感觉很好的东西。所以，如果你需要脱掉一些旧衣服，就计划一下。
You don't need any fancy clothes, just something comfy that you can move in.
你不需要任何花哨的衣服，只要一些舒适的，你可以搬进去。
In addition, if you have a yoga mat, bring it. We'll use it.
另外，如果你有瑜伽垫，带上它。我们会用它的。
If you do not, you can practice this program on a hard surface.
如果你不这样做，你可以在坚硬的地面上练习这个程序。
There will be some days where I invite you to bring a towel or a blanket, something that you can sit up on or pad the knees.
总有一天我会邀请你带上一条毛巾或毯子，一些你可以坐起来或垫膝盖的东西。
Again, you don't need anything fancy. A bath towel will do. A beach towel is great.
再说一次，你不需要任何花哨的东西。一条浴巾就行了。沙滩巾很好。
If you have a yoga blanket, awesome but just something to sit up on or pad the knees.
如果你有一条瑜伽毯，很棒，但只是一些可以坐起来或垫膝盖的东西。
