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Maybe we can use this process here together to choose to let go of some of that weight,
也许我们可以一起用这个过程来减轻一些体重，
some of that stuff you've been carrying around so that we can consciously make space for the things we want to manifest, for the things we intend to cultivate and amplify.
一些你一直随身携带的重量，以便我们能够有意识地为我们想要显化的东西，为我们打算培养和放大的东西腾出空间。
Inhale in deeply.
深吸气。
Exhale completely as you release the palms back to the earth if they're lifted.
呼气，如果手掌抬起的话，释放手掌回到地面。
Begin to rise back up, carving a little line with the nose.
开始向上抬起，用鼻子划出一条线。
Again, this is the kitty cat like pushing a ball of yarn.
再说一遍，就像小猫推着一团纱线一样。
Integrating the neck, we're gonna come back up, walk the knees underneath the hips, swing the feet to one side, any side, side saddle,
脖子伸展，背部抬起，膝盖在臀部正下方，把脚摆到一边，任何一边都行，
and you're gonna come all the way through to lie on the back here.
躺在地上。
When you get there, go ahead and hug your knees into your chest.
到那里的时候，向前走，把膝盖抱在胸前。
Give yourself a big hug and create some space between the vertebrae by lifting the tailbone all the way up towards the sky, really lifting, lifting, lifting,
给自己一个大大的拥抱，在脊椎之间创造一些空间，尾骨朝天，
and then if it's okay in your body, please experiment with bringing the nose up towards the ceiling and then towards your knee.
如果你身体还可以的话，请试着把鼻子向上抬，然后朝着膝盖。
So they don't have to come close, but it's just the intention again, creating some space between the vertebrae here. Try to keep your shoulders relaxed.
它们不需要靠近，但这只是意欲，在椎骨之间创造一些空间，尽量让肩膀放松。
Tailbone's lifting. Nose is lifting up and then in towards the knees. Deep breath in. Long breath out.
尾骨抬起。鼻子抬起，然后朝膝盖方向。深呼吸，长时间呼气。
Deep breath in, long breath out.
深呼吸，长长地呼气。
Beautiful. Slowly lower back to the earth, let your feet kiss the mat softly.
很好，慢慢地放回地面，让你的脚轻轻地挨着垫子。
Heels up towards the sits bones here, palms kiss the mat.
脚后跟朝着坐骨，手掌挨着垫子。
Alrighty, so today, after you find your foundation of your hands and feet, see if you can actively snuggle your shoulder blades in and underneath your heart space.
好吧，今天，在你找到你的手和脚的根基之后，看看你是否能将你的肩胛骨贴在你的心脏下面。
Then from here, with a strong foundation, our foundation being that which is touching the earth here physically, here we go.
然后从这里，我们有了一个坚实的基础，我们的根基扎到地面上，好啦。
We're gonna ground, start to lift through the tail, lift the hip points up slowly.
我们要落地，开始抬起尾骨，慢慢抬起臀部。
Shins move forward. You can imagine kind of squeezing an imaginary block. That was redundant, but it still works.
小腿向前移动，你可以想象挤压一个假想的瑜伽砖。这是多余的，但仍然有效。
Imagine squeezing an imaginary block between your inner thighs.
想象一下在大腿内侧挤压一个假想的瑜伽砖。
Keep your gaze up, then chest lifts towards the chin, allowing the hips to maybe rise a little higher and then chin up towards the sky, create a little space for that throat chakra, perfect for today's theme.
保持你的目光向上，然后胸部贴近下巴，让臀部抬高一点，然后下巴朝天，为喉咙创造精神力量中心的空间，完美契合今天的主题。
Now breathe into all four sides of the torso. You're doing great.
现在调整呼吸，四肢延展，很好。
And if you want, you can interlace the fingertips now underneath, maybe the walking the shoulder blades a little bit more closer together.
如果你想的话，可以把指尖交叉放在下面，也许移动的时候肩胛骨会更靠近一点。
Shins forward, hips up high.
小腿向前，臀部抬高。
Take one more full breath in here.
再吸一口气。
And then exhale, start with the fingertips, releasing the bind, resist the urge to just drop down here. Take it nice and slow.
然后呼气，从指尖开始，放松束缚，克制住想从这里掉下去的冲动，慢慢来。
Working with intention, this quality of movement that is controlled.
带着意欲去练习，这种运动的质量是可控的。
