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Begin to elongate your inhalations and extend your exhalation.
开始拉长你的吸气和呼气。
What you intend can be simple.
你的意欲可以很简单。
But what you intend is always potent.
但你的意欲总是强有力的。
For our thoughts and words matter.
因为我们的思想和言语很重要。
They help shape our reality.
它们有助于塑造我们的现实。
A couple more breaths here to just see what you land on.
再呼吸几次，看看你停在了什么地方。
Trust that whatever comes up is good.
要相信，不管想起什么都是好的。
Perhaps it's simply I choose to be the best version of myself.
也许只是我选择了做最好的自己。
Sweet. Then take a deep breath in.
太好了，然后深呼吸。
As you exhale, confirm it, consider it already done, already so.
当你呼气时，确认一下，认为这已经完成了，已经做了。
And then slowly bat the eyelashes open.
然后慢慢张开睫毛。
Lift your head up, stack up through the spine, lift through the crown of the head, fingertips come to your sides.
抬起头，从脊柱向上、从头顶向上延伸，指尖伸到你的两侧。
Here we go, press the left palm down, inhale, reach the right fingertips up and overhead.
我们开始，左手掌向下压，吸气，右指尖向上伸到头顶。
See if you can keep your intention with you as you move through this practice, whatever that means to you.
看看你是否能在这个练习中保持你的意欲，不管这对你意味着什么。
Alright, pull the right thumb back, maybe gaze up towards the sky, smell your armpit, and then slowly come back to center and switch to the other side.
好吧，把右手拇指向后拉，你可以抬头仰望天空，闻闻你的腋窝，然后慢慢回到中间，换到另一边。
Right hand down, inhale, left arm up.
右手向下，吸气，左手向上。
Big side body stretch here.
拉伸体侧。
I love this idea of really focusing on intention, because it definitely changes the quality of your practice.
我喜欢这种专注于意欲的练习，因为它肯定会改变你练习的质量。
It influences the way you move.
它影响你移动的方式。
Come back to center.
回到中心。
We're gonna bring the palms together, Anjuli Mudra, and then take the fingertips down here.
我们把手掌合十，锁合式，然后把指尖放在这里。
Fingertips down, elbows wide.
指尖向下，手肘打开。
See if you can lift up through the chest, you might have begun to collapse here.
看看你能不能从胸口抬起来，你可能已经开始塌陷了。
Totally normal, we're slowly building muscles to support the spinal column here in the seated position.
这是完全正常的，我们通过坐位慢慢地锻炼肌肉来支撑脊柱。
You've got this, for three, two, on the one, draw the fingertips up, interlace the fingers then press the palms forward, then continue the journey all the way up.
你可以这样，三，二，一，把指尖向上拉，手指交叉，然后手掌向前压，然后继续往上走。
Press your palms all the way up towards the sky, big breath, big stretch as you lift your heart and exhale to break free.
手掌一路压向天空，深呼吸，伸展幅度大一点，提升心脏时呼气来挣脱束缚。
Wiggle the fingertips, rain it down.
晃动指尖，像下雨一样。
Beautiful, come forward onto all fours, Tabletop Position.
很好，四肢着地，来到桌面姿势。
Find your foundation and when you're ready, dropping the belly, opening the chest, taking a big sip of air in.
找到自己的根基，准后好了以后，腹部下沉，扩胸，大口吸气。
Exhale, rounding through the spine, chin to chest, really emptying it out.
呼气，通过脊柱使身体有一个弧度，下巴来到胸部，把体内气体排出。
Inhale, drop the belly, open the chest.
吸气，腹部下沉，扩胸。
And exhale, round through. Now you are gonna take it away.
呼气，现在你要把气体排净。
You're gonna take the reins and begin to move through this Cat-Cow.
你要开始掌控身体，做猫牛式。
And if you'd like, as you're ready, you can already start to veer off the railroad tracks when it feels right,
如果你愿意的话，当自己准备好的时候，可以在合适的时候开始左右晃动身体，
so that means using the structure as a starting point and then following your intention using this idea of recognizing and responding to influence your movement.
这意味着使用此结构作为一个起点，然后遵循你的意欲，使用这种认识和反应的想法来影响你的动作。
Checking your body.
活动一下身体。
