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第52期:30天之旅的第1日(5)

来源:可可英语 编辑:Wendy   VIP免费外教试听课 |  可可官方微信:ikekenet

Awesome. On your next inhale, slide it up to a flat back position.

太棒了。在你的下一个吸气,滑到一个平的背部位置。

I like to do palms on the tops of the thighs here to start so I can really find integrity from the crown to the tail.

从这里开始,我喜欢在大腿上方做手掌动作,这样我就能真正找到从顶部到尾部的完整性。

But you can already start to work with palms on the shins, or even fingertips on the mat, some more traditional Ashtanga version.

但你已经可以开始用手掌在胫骨上,甚至指尖在垫子上,一些更传统的阿斯汤加版本。

Continue to breathe here. Pet your puppy dog if you have one near.

继续呼吸。抚摸你的小狗狗,如果你附近有一只。

If not, I'll share mine with you. And whatever variation, wherever you are in your yoga journey,

如果没有,我就和你分享我的。无论你在瑜伽之旅的哪个阶段,

I'd like to invite you to resist the urge to clinch the back of the neck here and see if you can tuck the chin.

我想请你克制住想掐脖子后面的冲动,看看你能不能把下巴收起来。

And you can even see, hear, rather, how my voice changes. You wanna create length in the back of the neck.

你甚至可以看到,听到,我的声音是如何变化的。你要把脖子后面的部分拉长。

We wanna keep this flow of energy from the crown to the tail nice and clear, versus clenching.

我们要从头到脚保持着股能量的运动,干净利索,而不是急促的。

Okay, take one more deep breath here. We're pulling the hips back, digging into the heels, creating this kind of figure seven shape in the body.

好了,再深呼吸一下。我们把臀部向后拉,把脚跟向内拉,把身体塑造成七字形。

And then use your exhale to let that experiment go. Awesome, back up the way we came, here we go.

然后通过呼气来开始,太棒了,往后退,来了。

Bend the knees, inhale, reach the fingertips all the way up towards the sky.

双膝弯曲,吸气,指尖伸向天空。

Big beach ball up and overhead. Capture some magic here, recognize you have it within and then slowly,

巨大的沙滩球在头顶上。捕捉一些魔法,意识到你拥有它,然后慢慢地,

as you breathe out, breathe it out, out, out, out, out as your hands come back to your heart.

当你呼气的时候,呼气,呼气,呼气,呼气,呼气,当你的手回到你的心脏。

Great, big inhale here. Long exhale out here. Great, bend the knees. Fingertips are gonna go down to come up.

很好,深呼吸。在这里长长地呼气。太好了,弯曲膝盖。指尖向下,向上。

Inhale, spread the fingertips wide, reach for the sky. Exhale, palms kiss overhead, and we take it down,

吸气,张开指尖,伸向天空。呼气,手掌在头顶亲吻,然后我们把它拿下来,

slicing it down through the midline as you breathe out. Good, inhale. Halfway lift on the inhale, your version.

呼气时从中线切开。好,吸气。吸气时半举,你的版本。

Exhale. Forward Fold, gently bow. Good, this time, fingertips come to the mat.

呼气。向前折叠,轻轻地鞠躬。好了,这一次,指尖到了垫子上。

And we're gonna slowly slide the right toes all the way back and then lower the right knee to the earth.

我们要慢慢地把右脚趾向后滑动,然后把右膝盖放低。

A nice low lunge. Pause here, breathe. Notice, recognize the sensation in your hips.

一个漂亮的低弓步。停在这里,呼吸。注意,认出你臀部的感觉。

Try to get that front knee over the front ankle here. And if you need to, you can walk this left leg out just a bit,

试着把前膝伸到前踝上。如果需要的话,你可以把左腿伸出来一点,

give yourself a little more space. Inhale, carve a line with the nose to look forward.

给自己一点空间。吸气,用鼻子划一条线向前看。

You should feel an opening in the front of the right hip crease. Open up through the chest. Deep breath in here again, you got this.

你应该感觉到在右臀折痕的前面有一个开口。打开胸腔。再次深呼吸,你能行的。

Exhale, peel the left hip crease back. Flex your left toes towards your face, or your third eye here.

呼气,将左侧臀部折痕向后剥离。把你的左脚趾弯向你的脸,或者你的第三只眼睛。

Slight micro bend in that left knee. Great, inhale, carve a line with the nose to look forward.

左膝有轻微弯曲。很好,吸气,用鼻子划一条线向前看。

Essentially we're finding extension right through the spine, through the neck.

基本上我们发现了伸展穿过脊椎,穿过脖子。

And then exhale, bow your head towards your heart. Good. Roll through your left foot.

然后呼气,低下你的头。好。揉动你的左脚。

Come back to that nice low lunge. Keep your right knee on the earth here, or if you're ready, inhale in.

回到那个漂亮的低弓步。右膝着地,如果你准备好了,吸气。

yoga-tourism.jpg

Exhale, reach your right heel back. Lift your right knee up high. Strong low lunge here.

呼气,右脚跟向后伸。把你的右膝盖抬高。强壮的低弓步。

Inhale in again. Let your heart open forward. Exhale, plant the palms, step it back.

再次吸气。敞开你的心扉。呼气,种植棕榈树,后退一步。

Plank Pose, we got this. Reach the heels back. Claw through the fingertips. Benji just did Namaste, so cute.

平板支撑,我们能行。脚跟向后伸。抓过指尖。班吉做了合十礼,好可爱。

Reach the heels back, hug the low ribs in. Claw through the fingertips. Lift your figurative heart space up.

脚跟向后伸,紧抱低肋部。抓过指尖。提升你的心灵空间。

So now the opposite of pinching the pencil. Create this doming effect in the upper back body.

现在,捏铅笔的反面。在上半身背部创造这个圆顶效果。

Send your shoulder blades left to right. You're here for three, nice long,

把你的肩胛骨从左到右。你在这里待三个月,很长时间,

beautiful neck, two, and on the one send the hips up high and back.

漂亮的脖子,二,臀部向上和向后。

Downward Facing Dog, you did awesome. Take a deep breath in and a long breath out.

下犬式,你做得太棒了。深吸一口气,再长呼一口气。

Good, deep breath in again. Exhale to bend the knees. Carve a line with the nose, look forward.

很好,再次深呼吸。呼气弯曲膝盖。用鼻子刻一条线,向前看。

Baby steps to the top of the mat, keep breathing. Feet hip width apart, or flush together now in your Forward Fold.

婴儿走到垫子上,保持呼吸。两脚分开与臀部同宽,或者在你的前褶处齐平。

Relax the weight of the head over. And on your next inhale, halfway lift.

放松头部的重量。在你下一次吸气时,抬起一半。

Here we go, inhale. Exhale, soften and bow, Forward Fold. Fingertips come to the earth.

来吧,吸气。呼气,软化,弯腰,向前折叠。指尖来到地面。

This time, bend the knees and slowly kick or slide the left toes back.

这一次,弯曲膝盖,慢慢踢腿或左脚趾向后滑动。

Left knee comes to kiss the earth. Pause. Take a second to recognize what's going on.

左膝轻吻大地。暂停。花点时间想想发生了什么。

The pace of this practice is going to pick up. Use these foundational days to really set the tone,

这种做法的步伐将会加快。利用这些奠基的日子来真正定下基调,

to find something new, to be really honest and present with whatever is showing up.

去发现一些新的东西,真诚地面对眼前的一切。

Front knee over front ankle. Carve a line with the nose to look forward, inhale.

前膝盖超过前脚踝。用鼻子划一道线向前看,吸气。

Think of the spine here. Good, exhale, navel draws back. Pull the right hip crease back. Flex your right toes towards your face.

想想这里的脊柱。很好,呼气,肚脐收缩。将右臀折痕向后拉。弯曲你的右脚趾向你的脸。

So this right foot is flexed. Good, micro bend in that right knee. And here we go.

这只右脚是弯曲的。很好,右膝微微弯曲。我们开始吧。

Inhale to look forward, find extension. Exhale, bow, head to heart, so chin to chest. Good, dig in through your right heel,

吸气向前看,寻找延伸。呼气,弯腰,头向心,下巴向胸。很好,用你的右脚跟,

roll through the right foot. Coming back to that nice low lunge. Find your breath, inhale in, option to exhale.

揉动你的右脚,回到那个漂亮的低弓步。找到你的呼吸,吸气,选择呼气。

Reach the left heel back, lift your left knee. Strong, strong low lunge here. Breathe.

左脚跟后移,抬起左膝。强壮,强壮的低弓步。呼吸。

Open the chest, let your heart energy radiate forward. And then exhale, here we go.

打开胸腔,让你的心灵能量向前辐射。然后呼气,开始。

Strong and nice low transition here. Plant the palms. Step your right toes back, Plank Pose.

强而漂亮的低过渡。植物的手掌。右脚趾向后踏,平板式。

Wrists are underneath the shoulders. We're pressing into the fingertips to take pressure out of the wrists.

手腕在肩膀下面。我们将压力压入指尖,以消除手腕的压力。

I'm working to create this doming effect in the upper back body as I reach my heels back, crown forward.

我正努力在后身的上半部分创造出拱形的效果,因为我的脚跟向后,头部向前。

Beautiful, finding this kind of zipper sensation through the midline.

很漂亮,通过中线找到这种拉链的感觉。

Hug the low ribs in. You're here for five this time, you got it.

紧紧地抱住低矮的肋骨,这个是第五,你已经做到了。

Four, gaze straight down. Three, breathe deep. Two, welcome that trembling, we're alive.

第四,往下看。三、呼吸深。第二,欢迎颤抖,我们还活着。

And hips up high and back on the one. Yes, deep breath in here. Soften the skin of the forehead.

臀部向上,然后向后。是的,在这里深呼吸。软化额头的皮肤。

Exhale out through the mouth. Alright, listen carefully. Bend your knees generously.

用嘴呼气。好的,仔细倾听。慷慨地弯曲你的膝盖。

Inhale, carve a line with your nose to look forward. Careful not to crunch the back of the neck.

吸气,用鼻子朝前划一道线。小心不要弄得脖子后面发紧。

As you're ready, as you breathe out, you can take one step then two step to ragdoll to the top of the mat,

当你准备好了,当你呼气时,你可以先走一步再走两步把布娃娃放在垫子上,

you can repeat the baby steps, or if you're ready to hop or float you can start to do that.

你可以重复这些小步骤,或者如果你准备跳跃或漂浮,你可以开始这样做。

So really making these transitions feel like your own. Make choices that support you in the moment.

所以要让这些转变像你自己的一样。做出支持你的选择。

And the way we're able to discern and make those choices is by having a strong recognition practice where we're listening, we're responding.

我们能够辨别并做出这些选择的方式是通过强烈的识别练习我们在倾听,我们在回应。

重点单词   查看全部解释    
fold [fəuld]

想一想再看

n. 折层,折痕
vt. 折叠,包,交叉,拥抱

 
spread [spred]

想一想再看

v. 伸展,展开,传播,散布,铺开,涂撒
n.

 
traditional [trə'diʃənəl]

想一想再看

adj. 传统的

 
figure ['figə]

想一想再看

n. 图形,数字,形状; 人物,外形,体型
v

联想记忆
peel [pi:l]

想一想再看

n. 果皮
vt. 削皮,剥落
vi

 
recognize ['rekəgnaiz]

想一想再看

vt. 认出,认可,承认,意识到,表示感激

 
inhale [in'heil]

想一想再看

v. 吸入,吞咽

联想记忆
urge [ə:dʒ]

想一想再看

vt. 驱策,鼓励,力陈,催促
vi. 极力主

联想记忆
recognition [.rekəg'niʃən]

想一想再看

n. 认出,承认,感知,知识

 
pressure ['preʃə]

想一想再看

n. 压力,压强,压迫
v. 施压

联想记忆

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