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So recognizing where you're tight. Being willing to recognize where you might be struggling.
知道哪里会感到不自在，愿意去触碰那些不舒服的点。
And again, this one's important, I think, on Day 1, just acknowledging, recognizing yourself for showing up.
再说一次，这一点很重要，我认为，在第一天，只是承认，承认自己的出现。
Take a deep breath in. As you exhale, draw the chin to the chest, bow your head toward your heart.
深呼吸。呼气时，把下巴拉到胸前，把头向心脏低头。
Start to feel a big stretch in the back of the neck here.
开始感到脖子后面有很大的伸展。
See if you can notice or recognize if your shoulders have begun to creep up towards you ears.
看看你是否能注意到或意识到你的肩膀是否已经开始向耳朵靠近。
That's a pattern, it's all good. Just drop the shoulders down. Continue to breathe deep here.
这是一个模式，一切都很好。把肩膀放下。继续深呼吸。
With your eyes closed, see your body in this shape and allow your breath to grow a little bit stronger, more full.
闭上眼睛，看到你的身体在这个形状，让你的呼吸变得更强壮，更饱满。
More awareness of breath here. And then see if you can recognize, as you deepen the breath, how that kind of moves the shape,
更多的呼吸意识。然后看看你能不能在你加深呼吸的时候，认识到这是如何改变形状的，
even if it's just ever so slightly. Now finally we'll recognize that we are doing this as a big group of people, and pets.
即使只是有那么一点点。现在我们终于认识到，我们是作为一个大群体的人和宠物来做这件事的。
Wow, Benji just let out a big sigh right when I said that.
哇，我说这话的时候，本吉就大叹了一口气。
We are so blessed to also have this opportunity to recognize that we're not alone,
我们很幸运能有这个机会认识到我们并不孤单，
and we're practicing with hundreds, thousands, millions of people all across the globe.
我们正在与世界各地成百上千的人一起练习。
This recognition is also important and it's one of the things that Yoga With Adriene community has taught me, how important that is.
这种认识也很重要，这也是阿德里安社区瑜伽教会我的，这是多么重要。
On that note, as a community, I'll guide us through a cycle of breath. Ready? Here we go.
在这一点上，作为一个社区，我将引导我们进行呼吸循环。准备好了吗？我们开始吧。
Take the deepest breath you've taken all day, all month, all year. Inhale in through your nose.
深呼吸一天，一个月，一年。用鼻子吸气。
Fill it up, fill it up, fill it up, fill it up, and exhale out through your mouth. Excellent.
加满，加满，加满，加满，然后用嘴呼气。很好。
Bat your eyelashes open. Begin to lift your head, lift your chin, and allow your fingertips to come to your sides. Aww.
睁开你的睫毛。开始抬起你的头，抬起你的下巴，让你的指尖到你的两侧。哦。
Benji, everybody, Day 1. Already chill. And with fingertips kissing the earth I'm gonna invite you to pull the pinkies back just a little bit to already start...
本吉，各位，第一天。很好，指尖吻着大地，我要请你把小指往后拉一点，这样就可以开始了。
Sorry, buddy. Already start to open up through the chest, through the heart.
抱歉，伙计。已经开始通过胸部，心脏打开。
Then we'll draw the shoulder blades in together as if you are working to kind of pinch a pencil between your two shoulder blades.
然后我们将把肩胛骨拉在一起，就好像你在用铅笔夹两个肩胛骨。
And again we start to find this lift up through the sternum, this openness through the chest, the heart.
我们又开始发现胸骨上举，胸部和心脏的开放。
And just notice, see if you can recognize if that feels difficult, if this makes you feel anything at all.
只要注意，看看你是否能意识到这是不是很困难，如果这让你有任何感觉。
Maybe you are already nice and open in this area. Maybe this has been collapsed for quite some time.
也许你在这个地区已经很好很开放了。也许这已经倒塌了很长一段时间了。
And if that's you, I promise you you're not alone. Start to pay attention.
如果是你，我向你保证你并不孤单。开始注意。
Then, when you're ready, start to lift up from the armpit chest as you breathe in so we feel this lift up through the side body.
然后，当你准备好的时候，开始从腋窝胸部抬起，吸气时，我们会感觉到这是通过身体侧面的提升。
And exhale, draw the shoulder blades together a little more.
呼气，把肩胛骨再拉一点。
A slight bend in the elbows. You might even walk your pinkies back a little more.
肘部的轻微弯曲。你甚至可以把你的小指再往后走一点。
If you're starting to shake here, and tremble, you are not alone. We're finding this midline.
如果你开始发抖，发抖，你并不孤单。我们找到了中线。
Maybe some of us remembering, recognizing this midline for the first time in a long time.
也许我们中的一些人记得，在很长一段时间里第一次认识到这条中线。
And if you practice regularly and you're not trembling here then find that depth of breath right away.
如果你有规律的练习，而且你在这里没有颤抖，那么马上就找到呼吸的深度。
Inhale in. Exhale, drop your chin to your chest. Inhale in. Exhale, right ear over right shoulder.
吸气。呼气，下巴放在胸前。吸气。呼气，右耳放在右肩上。
Keep pressing into your pinkies. Inhale in. Exhale, chin to chest. Breathing in.
继续按你的小指。吸气。呼气，下巴到胸部。吸气。
Exhale, left ear over left shoulder. Press into your fingertips. Good, inhale in.
呼气，左耳放在左肩上。按在你的指尖。很好，吸气。
Soften through the skin of the face here. Exhale, chin to chest. One more time, inhale in.
通过面部皮肤软化。呼气，下巴到胸部。再来一次，吸气。
Exhale, right ear over right shoulder. Keep the sternum lifted here. Inhale in, soften the skin on the forehead.
呼气，右耳放在右肩上。把胸骨抬起来。吸气，软化前额皮肤。
Exhale, chin to chest. Breathe with me here, big inhale. Exhale, left ear over left shoulder.
呼气，下巴到胸部。和我一起呼吸，大吸气。呼气，左耳放在左肩上。
Nice and slow, press into the fingertips. And inhale in. And exhale, chin to chest. Awesome.
慢慢来，按到指尖。吸气。呼气，下巴到胸部，很好。
Carve a line with the nose almost like a little kitty cat pressing a ball of yarn.
用鼻子划出一条线，就像小猫在压线。
Integrate spine, neck, part of the spine here, as you slowly draw a line with your nose forward.
当你慢慢地用鼻子向前划一条线的时候，把脊椎，脖子，脊椎的一部分整合在一起。
And then bring the head over the heart as you lift it. Heart over the pelvis.
当你抬起头的时候，把它放在心脏上。心脏在骨盆上。
Awesome, here we go. Flip the palms up towards the sky.
太棒了，来吧。手掌向上翻向天空。
Big breath, big stretch here. Nice and slow, spread the fingertips wide.
大呼吸，大伸展。慢慢来，把指尖张开。
Inhale, reach all the way up. Quads, thighs, really heavy here as you reach up.
吸气，一直向上伸展。股四头肌，大腿，当你向上伸展时，这里很重。
Fingertips kiss up and overhead. On the exhale, palms face down. Breathing nice and slow.
指尖在头顶上亲吻。呼气时，手掌面朝下。呼吸顺畅而缓慢。
Fingertips kiss the earth at the end of the breath.
指尖在呼吸的最后亲吻大地。
Benji's being extra cute here on Day 1. Nice work, Benji. Inhale, reach for the sky.
本吉在第一天变得特别可爱。干得好，本吉。吸气，伸向天空。
Lower body is really heavy here. Breathe deep. Stretching through the side body.
下半身在这里真的很重。深呼吸。从身体侧面伸展。
And then exhale, press it down. Spread the fingertips wide, really stretching through the palms.
然后呼气，压下去。把指尖张开，真的伸向手掌。
Fingertips kiss the earth.One more time, inhale. All the way up.
指尖亲吻地球。一个更多时间，吸气。一直往上走。
Hug the low ribs in, keep them hugging in as you exhale, slowly floating the palms down. Beautiful.
把下肋骨抱在里面，呼气时让它们紧紧抱在里面，手掌慢慢地向下浮动。很好。
