评论
打印
From your Forward Fold, inhale, halfway lift. Long, beautiful neck.
从你的前弯，吸气，半举。又长又漂亮的脖子。
Exhale to soften and fold. Now root to rise here. Lead with the thumbs, bend your knees, ground down through all four corners of the feet.
呼气以软化和折叠。现在根在这里升起。用大拇指引导，弯曲膝盖，从脚的四个角向下落地。
As you inhale, rise up strong, take up space here. Big, full beach ball up and overhead.
吸气时，用力站起来，占据空间。大的，完整的沙滩球向上和头顶。
And then exhale. Palms come together and slide back down to the heart. Soften your gaze here or close your eyes.
然后呼气。手掌合在一起，滑回心脏。在这里柔和你的目光或闭上你的眼睛。
Inhale lots of love in here. And exhale, relax your shoulders as you breathe out.
在这里吸入大量的爱。呼气，放松肩膀，呼气。
Again, just like that. Inhale lots of love in. And exhale lots of love out. Inhale to reach for the sky.
再说一次，就像那样。吸入大量的爱。呼出很多爱。吸气，伸向天空。
Exhale, Forward Fold. This time, wiggle the fingertips, rain it down.
呼气，向前折叠。这一次，摇动指尖，把它降下来。
Just find something new. Inhale lifts you up halfway. And exhale, Forward Fold.
找点新的。吸气能让你半途而废。呼气，向前折叠。
Good, bend your knees, plant the palms. This time step the right foot back, then the left foot back, then lower the knees, Tabletop Position.
很好，屈膝，掌心。此时右脚向后迈，然后左脚向后迈，然后放低膝盖，桌面姿势。
Inhale in Tabletop. Exhale to take your toes and swing them to one side, any side.
在桌面上吸气。呼气让你的脚趾摆动到一边，任何一边。
Slowly come through to a seat. Send your legs out in front of you.
慢慢地走到座位上。把你的腿放在你前面。
So you can pull your blanket or towel in here to sit up on. We can bend the knees as generously as our body is telling us to.
所以你可以把毯子或毛巾拉过来坐在上面。我们可以像我们的身体告诉我们的那样慷慨地弯曲膝盖。
Benji, you wanna add anything? No. So we have this length through the side body here. We have this lift in the chest.
本吉，你想补充什么吗？不，所以我们有这个长度穿过侧身。我们胸口有个电梯。
Just kinda put it all together here. If you can start to straighten the legs, great.
只是把它们放在一起。如果你能开始伸直腿，太好了。
But don't worry, this is an unfolding. We'll take our time with it. Inhale, lead with your thumbs, forward up and back.
但别担心，这是一个正在展开的过程。我们慢慢来。吸气，用拇指引导，向前，向上，向后。
Big beach ball here, as you come to sit up nice and tall.
大沙滩球在这里，因为你来坐起来好高。
And then on an exhale think up and over as you bring your belly towards your thighs.
然后在呼气时，当你把腹部朝大腿方向移动时，反复思考。
It doesn't even have to come close, just the intention. And here we go in a seated Forward Fold, Paschimottanasana.
它甚至不需要接近，只是意图。我们坐在这里，向前折叠，双腿背部伸展。
Take your time. Flex your toes up towards your face.
慢慢来。把脚趾向上伸向脸。
You can keep it nice and lifted here today. Just recognizing how deep you can breathe in this shape.
你今天可以把它放在这里好好的。只是认识到你在这个形状下能呼吸多深。
And if you're not able to catch a big, deep breath, go ahead and come up out of it a little bit.
如果你不能深吸一口气，那就继续做下去，稍微喘口气。
In time we can work to create more space and more length, and maybe begin to bow the head forward.
随着时间的推移，我们可以创造更多的空间和长度，也许我们可以开始低头前进。
Alright, so I'd like to invite you to close your eyes here, and soften anything that you might be clenching.
好吧，我想请你闭上眼睛，软化你可能握紧的任何东西。
Clenching. That's a little Texan in me, clenching. And know that, or please open your mind to this understanding that it's the acknowledgement,
紧握。我有点像德州人，紧握着。或者请你敞开心扉接受这是一种承认，
the recognition, the awareness that something is tight, something is closed, something is blocked.
认识到，意识到有些东西是紧的，有些东西是封闭的，有些东西是封闭的。
That recognition is kind of the first step in the process of returning home.
这种认可是回归过程中的第一步。
Take three more cycles of breath here. And after your three breaths, begin to bat the eyelashes open.
再呼吸三次。在你三次呼吸之后，开始拍开睫毛。
Slowly tuck the chin into the chest and rise back up.
慢慢地把下巴塞进胸部，然后再向上抬起。
Excellent, take a second here to just notice how you feel as you stack the spine one last time before we come to the ground.
好极了，在我们落地之前，在这里花点时间注意一下你最后一次叠脊柱时的感觉。
Inhale in and use your exhale to relax your shoulders down, down, down, down.
吸气，呼气，放松肩膀，放松，放松，放松。
Great, use the palms on the earth to come down to your back. Yay. When you arrive here,
太好了，用地球上的手掌向下到你的背部。耶。当你到达这里时，
let's keep the knees bent up towards the sky, soles of the feet on the ground. You'll bring your hands to kiss the earth,
让我们保持膝盖向上弯曲，脚底着地。你会带着你的手亲吻大地，
and we'll snuggle the shoulder blades underneath the chest. Alright, one gentle Bridge, nice and slow.
我们将肩胛骨紧贴在胸前。好的，一座柔和的桥，又慢又好。
Press into all four corners of the feet. Walk your heels up towards your hips, towards your sits bones, toes pointing forward.
压入脚的四个角落。脚后跟朝臀部、坐骨方向，脚趾朝前。
Use the sound of my voice to guide you here, so take your gaze straight up towards the sky or the ceiling.
用我的声音指引你来到这里，所以把你的目光直视天空或天花板。
And press in to your foundation. Start with the tailbone. You're gonna slowly peel the hips up high.
然后按住你的地基。从尾骨开始。你要慢慢地把臀部往上剥。
Shins reach towards the front end of your mat as you lift your sits bones to kind of aim towards the backs of your knees here.
小腿伸向垫子的前端，抬起坐骨，瞄准膝盖后面。
Don't have to get super high today. Hey-oh. Lift your chest to your chin, chin to the sky.
今天不用太兴奋。嘿哦。把你的胸膛举到下巴，下巴对着天空。
Inhale in, and exhale to slowly lower down. Awesome. Bum kisses the earth, lands softly.
吸气，呼气慢慢下降。令人惊叹的。流浪汉亲吻大地，轻轻落地。
We're gonna bring the feet together now. Let the knees open out wide here.
我们现在要把脚放在一起。膝盖张开。
Bring your hands to your belly. Take three deep breaths here in reclined Cobbler's Pose, Supta Baddha Konasan.
把手放在肚子上。以鞋匠的姿势深呼吸三次。
Full inhales, feeling the belly rise. And slow exhalations, feeling the belly gently soften.
完全吸气，感觉腹部上升。缓慢呼气，感觉腹部柔软。
Count 'em out. And taking our time here on Day 1, nice and slow, taking the fingertips to the outer edges of the legs, bringing the knees together.
数一数。在第一天的时候慢慢来，把指尖放在腿的外缘，膝盖放在一起。
