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Alright, walk the knees back. Try to keep them in the same line as your elbows so we have these two parallel lines,
好吧，双膝向后走。尽量保持肘部和肘部在同一条线上，这样我们就有了这两条平行线，
these railroad tracks if you will, on the yoga mat. Peek at me if you need to, always.
你可以说它是铁轨，在瑜伽垫子上，如果你需要的话，随时看我一眼。
You're gonna melt your heart down towards the earth. Maybe forehead touches the mat, maybe not.
你会把你的心融化在地上。也许额头碰到了垫子，也许没有。
Here's a big heart opener for you. Opening up through the shoulders, the chest, the ribcage. Breathe deep.
我们开始伸展胸腔，从肩膀，胸部，胸廓打开。深呼吸。
See if you can find at least one big, wide breath, whatever that means to you, a big lateral breath.
看看你是否能找到至少一个大的，宽的呼吸，不管这对你意味着什么，一个大的侧呼吸。
You got it. Anahatasana, Heart-to-Earth Pose, a surrender. Get your booty up in the air. Tailbone towards the sky.
明白了吗，阿那哈他式，心对地的姿势，投降。把你的战利品举起来。尾骨朝向天空。
Breathe, breathe, breathe. Good, then to come up we'll inhale in, exhale.
呼吸，呼吸，呼吸。很好，然后上来我们吸气，呼气。
On your exhalation, hug the low ribs in so you're moving from center as you come all the way back up to tabletop position.
呼气时，把下肋骨抱在里面，这样当你回到桌面姿势时，你就可以从中间移动了。
Yay, bump the hips to the left here. Turn your gaze, again, draw a line with your nose.
耶，把臀部往左边撞。再次转动你的视线，用鼻子画一条线。
We're always integrating the neck by really moving the nose rather than just working with your eyes.
我们总是通过移动鼻子来整合颈部，而不仅仅是用眼睛。
Keep it all integrated by drawing a line with your nose all the way towards your right shoulder.
把鼻子一直朝右肩划一条线，保持这一切的完整性。
Bump the hips to the left. Slowly uncrumpling throughout the side body here.
臀部向左撞。慢慢地解开整个身体侧面。
Bump the hips to the right,and same thing. Think about integrating the neck as you take your nose on a little journey towards your left shoulder.
臀部向右撞，同样地，当你用鼻子朝左肩走的时候，考虑一下颈部的整合。
If this seems a bit weird to you, trust me, by Day 15 you're gonna be all about it.
如果这对你来说有点奇怪，相信我，到第15天你就可以做到了。
Because it feels good to move in a way that is more integrated, rather than just focused on our eyes.
因为它感觉很好，以一种更完整的方式，而不是只专注于我们的眼睛。
Okay, back to center. Here we go, our first Downward Dog. All together now.
好吧，回到中间。我们开始，我们的第一个下犬式，现在一起。
Spread the hands wide. Upper arm bones rotate out. Elbow creases towards the front edge of your mat.
把手张开。上臂骨向外旋转。肘部朝着你垫子的前缘折痕。
Try to find a little connection to your core, your center here, by taking a deep breath in and using that exhale to do just that.
试着找到一个与你的核心，你的中心的联系，通过深呼吸和呼气来做到这一点。
Then curl the toes under. And as you're ready, nice and slow, press palms into the earth evenly as you slowly peel the tailbone up towards the sky.
然后把脚趾卷到下面。当你准备好了，慢慢地，慢慢地，把手掌均匀地按在地上，慢慢地把尾骨剥向天空。
And it's all yours. Pedal it out here. Claw through the fingertips. Relax your neck.
都是你的了。把它踩在这里。用手指尖抓。放松你的脖子。
Maybe even shake the head a little, yes here, and then no. Pedal it out through the feet.
甚至可以摇一下头，是的，然后不是。从脚蹬出去。
And use this asana, and all the asanas, as an opportunity to notice, discern, recognize what's going on in the body today.
用这个体式和所有的体式，作为一个机会去注意，辨别，认识今天身体里发生的事情。
What does it feel like in my body today? And Day 1, this practice is really about accepting.
今天我的身体感觉怎么样？第一天，这个练习就是接受。
Recognizing where you're tight, where you're heavy, where it feels hard, where there might be a struggle and being really honest with yourself about that.
认识到你的紧张，你的沉重，感觉困难，可能会有挣扎，并对自己诚实。
And then also find, in these next couple breaths, some yummy moments.
然后在接下来的几次呼吸中，找到一些美好的时刻。
Recognize some yummy stretches. And if you're like, I'm not finding that here, that's okay.
认识一些美味的延伸。如果你喜欢，我在这里找不到，没关系。
Alright, take one more deep breath in. This time, as you exhale, bend your knees generously.
好吧，再深吸一口气。这一次，当你呼气时，放松地弯曲你的膝盖。
Carve a line with your nose, nice and slow, to look forward.
用鼻子划出一条线，慢慢地，向前看。
And then we're gonna begin to slowly continue to breathe in and out as you take baby steps to the top of your mat.
然后我们开始慢慢地继续吸气和呼气，当你慢慢地走到垫子的顶部。
We're gonna meet in a standing Forward Fold at the top of the mat, feet hip width apart.
我们将在垫子的顶部以站姿向前折叠，双脚分开与臀部同宽。
Allow the weight of your head to really relax over here.
让你的头在这里放松一下。
And again, opportunity to shake the head a little, yes and no.
再一次，有机会摇摇头，点头摇头。
You can bend your knees generously. In fact, a deep bend in the knees here is some extra love for the low back, sometimes quite nice.
你可以慷慨地屈膝。事实上，在这里膝盖深弯曲是对下背部的一种额外的爱，有时相当不错。
Recognize the tightness in your hamstrings. Maybe you recognize a little bit of heaviness in your heart.
认识到你的腿筋紧绷。也许你意识到你心里有点沉重。
Here in the forward folds we invite a calmness, a soothing tincture for the nervous system.
在前面的折叠处，我们邀请了一种平静，一种用于神经系统的舒缓酊剂。
Take one more deep breath in. And as you exhale, press firmly into all four corners of the feet, tuck your chin,
再深吸一口气。呼气时，用力按压脚的四个角，收起下巴，
and let's slowly begin to come to standing. Mountain Pose. Same principles that seemed maybe quite simple when we were in our seated posture apply here.
让我们慢慢站起来。山地姿势。同样的原则，当我们在我们的坐姿似乎很简单，适用于这里。
Draw the shoulder blades together. Again, you can imagine pinching a pencil, or a pen, or a paintbrush, between your shoulder blades here.
肩胛骨并拢。同样，你可以想象在你的肩胛骨之间捏一支铅笔，一支笔，或一把画笔。
Opening up through the chest, the pecs. Allow your shoulders to snuggle into socket,
胸部张开，胸部。让你的肩膀依偎在插座里，
opening the biceps and the elbow creases towards the front of your mat just a bit here.
打开二头肌和肘部的折痕向你的垫子前面一点。
Lengthen through the crown. Hug the low ribs in. Honor the natural curvature of the spine but gain a little bit more awareness.
通过冠延长。把下肋骨抱进去。尊重脊柱的自然弯曲，但获得更多的意识。
Like, can I align head over heart, heart over pelvis? And what does that do to my stance, if anything?
比如，我能把头放在心上，心脏在骨盆上吗？那对我的立场有什么影响，如果有的话？
Just noticing, seeing if we can recognize any connections here. And if not today,
只是注意一下，看看我们能不能认出这里有什么联系。如果不是今天，
we're just kind of laying the foundation for the long, beautiful journey home, so you don't have to get everything today.
我们只是在为回家漫长而美丽的旅程奠定基础，所以你不必今天就得到一切。
Take one more deep breath in here. This time, as you exhale,
再深吸一口气。这次，当你呼气的时候，
ground through all four corners of the feet and see if you can work to maybe feel like you're tearing your mat right down the middle.
把脚的四个角磨平，看看你能不能让自己感觉像是把垫子从中间撕下来。
So we start to engage the legs. We'll talk more about this later. Lift up through the pelvic floor.
所以我们开始把腿接起来。我们稍后再谈这个。从盆底抬起。
Use your next exhale, whenever it is, to relax the shoulders. And then here we go.
下一次呼气，无论何时，放松肩膀。然后我们开始。
Moving with the breath. Inhale, spread the fingertips. Reach the hands all the way up towards the sky.
随着呼吸移动。吸气，张开指尖。把手伸向天空。
Palms face together once they're up and overhead.
掌心一旦抬起头顶，就要面对面。
And then we're gonna go full beach ball here on Day 1. Imagine you're holding a big beach ball.
第一天我们要在这里玩沙滩球。想象一下你拿着一个大沙滩球。
Thumbs back, pinkies forward. Hug those low ribs in. Keep that strong foundation you've built.
拇指向后，小指向前。把那些低肋骨抱进去。保持你建立的坚实基础。
Here we go, one more breath in. Maybe you look up towards the sky. Exhale, palms come together,
好了，再吸一口气。也许你仰望天空。呼气，双手合十，
and we're gonna breathe out as we slowly bend the knees and take it all the way down, back to the Forward Fold.
我们要呼气，慢慢弯曲膝盖，一路向下，回到站姿前弯式。
