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Excellent, then bring it back to a nice neutral spine.
很好，然后脊柱回到中间位置。
Take a deep breath in and as you exhale, drop the elbows where the hands are.
深呼吸，呼气时，将手肘放在手的位置。
Puppy Posture, walk the knees back. Heart-to-earth Pose.
做出小狗的姿势，膝盖向后移动，心脏对着地面。
Tailbone up towards the sky, elbows really stay in line with the shoulder, remember, as we melt the heart down towards the earth, big shoulder opener here.
尾骨向上朝向天空，肘部与肩膀保持一条直线，记住，当我们下沉心脏时，肩膀要张开。
Claw through the fingertips, take a deep breath in.
用指尖抓，深呼吸。
As you exhale, melt your heart down.
当你呼气时，心要放平和。
One more cycle of breath here. Exhale.
再来一组呼吸，呼气。
Beautiful, from here, press into the tops of the feet, carve a line with the nose as you dig into the elbows, you're gonna slide all the way through to your belly.
很好，从这里开始，脚尖向下压，用鼻子划出一条线，同时肘部下沉，腹部靠近地面。
So nice and slow. Beautiful, press into the elbows, again, they're right underneath the shoulders here.
慢慢来，很好，把肘部压进去，再来一次，它们就放在肩膀下面。
Hips come to the earth, we press into the tops of the feet firmly, as we start to open up through the chest.
臀部向下，我们紧紧地压入脚尖，胸部扩张。
Keep the back of the neck nice and long here. So careful not to clench. Tuck the chin, lengthen, Sphinx Pose.
后颈拉长，不要握紧。收拢下巴，拉长，做人面狮身式。
Breathe deep here, breathe into all four sides of your torso. Really fill the lungs with air. Excellent.
深呼吸，让身体的四面都感觉到呼吸，肺部充满空气，很好。
Then carve a line with your nose, past your right shoulder.
然后用鼻子划一条线，越过右肩。
And then back through center, breathe, breathe, breathe, and over past your left shoulder, dig into your right elbow.
然后回到中间，呼吸，呼吸，呼吸，然后越过你的左肩，右肘下沉。
Good, bring it back to center. Here we go, guys. A little bit of core every day, we got this.
很好，回到中心。好了，朋友们，每天一点点的核心练习就做完啦。
Remember your intention is you breathe in, exhale, curl the toes under, hug the low ribs up and into start, then keep that journey as you lift the navel, up, up, up.
记住你的意欲就是要吸气，呼气，把脚趾卷起来，把低肋骨抱起来，然后在你抬起肚脐的时候保持这个过程，向上，向上，向上。
Reach the heels back, now we're in Forearm Plank.
脚后跟向后伸，现在我们来做前臂平板支撑。
You got this. Gaze straight down.
你们懂的，目光向下。
Breathe deep here, you're here for five, press away from your yoga mat.
深呼吸，你在这里可以停5秒，压的方向是远离瑜伽垫的方向。
Four, three, you got this, two and one. Beautiful, slowly bring the knees back to the earth.
四，三，快好啦，二，一。很好，慢慢地把膝盖拉回到地上。
Lift back up onto the palms, Tabletop Position. Awesome work.
手掌后退，来到桌面姿势，做得不错。
Inhale in. Exhale, breathe out.
吸气，呼气，呼气。
Good, curl the toes under, walk the hands out, inhale in again.
很好，把脚趾蜷在下面，把手伸出来，再吸气。
And exhale to lift up and back, Downward Facing Dog.
呼气，向上，向后，做下犬式。
Inhale in deeply here. Exhale out through the nose or mouth here as you find soft, easy movement that feels good.
深吸气，通过鼻子或嘴巴呼气，如果你发现动作是柔软而易做的，那就很棒了。
Excellent, bend the knees, inhale to look forward.
很好，弯曲膝盖，吸气向前看。
Exhale to step or hop to the top. Take your time.
呼气迈步或跳到垫子的前面，慢慢来。
Feet hip width apart or flush together, your choice.
双脚分开与臀同宽或齐平，你们随意。
Take a second here. Standing Forward Fold. A nice moment to just calm the nervous system.
请稍等，身体前倾，这是一个让神经系统平静下来的好时机。
Let go of the day thus far.
慢慢感受这一天吧。
Invite yourself into whatever's going on now, into the present moment.
让自己沉浸在当下所做的事情之中。
Your present state of being.
沉浸在你们现在的状态中。
Great, then ground through the feet, bend your knees a little more, you've got this, tuck the chin and slowly roll it up, stacking through the spine.
很好，然后双脚着地，膝盖再弯曲一点，好的，收起下巴，慢慢卷起，穿过脊柱。
