评论
打印
Strong and steady. Knees lowered or lifted.
有力、稳定。膝盖放低或抬起。
Inhale to look forward, shift forward.
吸气向前看，向前移动。
Come forward on the toes, squeeze the elbows into the side body, with control. Slowly lower down to the belly.
脚尖着地，手肘压体侧，控制住，腹部下沉。
Yes, press into the tops of the feet, here we go. Inhale, Cobra.
嗯，脚尖向下压，开始。吸气，眼镜蛇式。
Lift your heart. Exhale, soften and fold.
心脏提起，呼气，放松，折叠。
Inhale in here, look down, curl your toes under. Exhale the press up to Half Plank or Plank.
吸气，往下看，把脚趾卷起来。呼气，做半平板支撑或平板支撑。
Inhale in again here, big, full breath. Exhale, hips up high and back, Downward Facing Dog.
再次吸气，深呼吸。呼气，臀部向上、向后，做下犬式。
Beautiful, bend your knees, inhale to look forward. Exhale to step or hop to the top.
很好，膝盖弯曲，吸气注视前方，呼气迈步或跳到顶端。
Inhale, lifts you up halfway. That flat back position, find the length in the neck.
吸气，抬起一半，背部挺直，脖子伸长。
Good, and then soften and fold everything back in and down.
很好，然后放松，将所有部位折叠起来。
Root to rise here, soft bend in the knees.
扎根地面，准备抬起，膝盖柔软弯曲。
Here we go, inhale, big stretch all the way up towards the sky, heart lifts.
好啦，吸气，一直伸展，抬升心脏。
Maybe you take your gaze all the way up.
目光一路向上。
And then exhale, capture something, bring it back down to your heart. Relax your shoulders, observe your breath.
然后呼气，捕捉一些东西，把它带回心里。放松肩膀，体会自己的呼吸。
So it might seem a little bit foreign or even a bit cheesy to keep reminding yourself to come back to your intention.
不断提醒自己要回到自己的意欲上来，这可能显得有点异质，甚至有点假。
But the more we kind of practice why we're taking a whole day to really study this idea,
但我们越是练习研究这个想法，
the more we practice moving with intention, a thoughtfulness,
我们越是跟随意欲走，
the more likely we're gonna have these tools when we need them the most, right?
我们越有可能在最需要的时候获得这些，对吧？
On the mat, in a hard posture, or on a day that we didn't really want to show up, or off the mat.
在垫子上做一个艰难的姿势，或者在某一天，我们真的不想出门，或者离开垫子。
Maybe you become angry or upset.
也许你会变得愤怒或沮丧。
Do we have the practice under our belt to be thoughtful?
我们是否有足够的实践才能沉思？
To pay attention and recognize that our thoughts and words are important and our intentions can cultivate or amplify the things we want to manifest.
注意并认识到我们的思想和话语是重要的，我们的意欲可以培养或扩大我们想要表现的东西。
This versus just being in a reactive state all the time.
把这个和一直处于反应状态做个对比。
Find a soft bend in your knees, go ahead and drop the fingertips down to come up.
膝盖柔软地弯曲，指尖下移。
Here we go, inhale, catch a wave, reach for the sky, big breath, big stretch.
开始，吸气，做波浪状，伸向天空，深呼吸，伸展幅度大一些。
Exhale, palms kiss together, we slice it right down the middle, Forward Fold.
呼气，两手掌贴在一起，从中间放下来，向前折叠。
