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Great, hips land nice and easy.
好极了，臀部着地。
We'll walk the feet together, open the knees wide.
双脚靠近，膝盖张开。
Interlace the fingertips, bring your hands now behind your head, elbows wide so that the arms and the legs are mirroring each other.
指尖交叉，双手放在脑后，肘部张开，使手臂和双腿的动作相同。
Extend the elbows, excuse me, yeah, extend the elbows out left to right.
伸直肘部，左手肘和右手肘。
Extend your thumbs. Give yourself a little massage here on the back of the neck.
伸直拇指，在脖子后面按摩一下。
Soften through your belly, close your eyes. A little massage moment here. Yes.
腹部放松，闭上眼睛，按摩一下，对。
Good, then inhale in.
很好，然后吸气。
On the exhale, lift your head, your neck, your shoulders.
呼气时，抬起头，脖子肩膀也要抬起。
You're gonna slowly look between the legs, engaging your abdominal wall here but not crunching.
目光慢慢转移到两腿之间，在这里接触你的腹壁，但不要弄疼自己。
So keep a little space, as if you were holding like a lemon between your chin and your chest, a big lemon.
保持一点空间，下巴和胸部之间好像夹着一个大柠檬。
Nice and easy. Should feel the abdominal wall turn on here.
很好，应该感觉到腹壁打开了。
And then keep lifted. See if you can lift your shoulders a little more.
然后继续抬高，看看你能不能再把肩膀抬高一点。
Release the bind, fingertips are gonna reach towards the front edge of the mat.
放松，指尖将伸向垫子的前端。
Beautiful. Thumbs up, pinkies down, reaching, reaching, reaching. See if you can reach a little higher, a little further.
很好，大拇指向上，小指向下，伸手，看看你能不能伸得再高一点，再远一点。
Reach, reach, reach.
延伸。
For three, two, little higher, and release on the one. Awesome, bring your fingertips to the outer edges of the legs.
三、二，再高一点，一，放松。很好，把你的指尖放在腿的外缘。
Kiss the knees together.
膝盖靠拢。
Hug the knees up into the chest one more time.
再把膝盖往上抱一次。
Inhale in here. Exhale, you're gonna take the soles of the feet now to the earth, but walk them as wide as your mat.
吸气，呼气，现在脚底触地，两脚之间的距离和垫子同宽。
Allow the knees to kiss together and touch.
膝盖靠拢，接触到一起。
We're gonna end in this constructive rest posture, so now the hip socket is getting nice and snuggly. We're finding this internal rotation here.
我们将以这种很棒的休息姿势结束练习，现在髋关节很舒服，我们在这里进行内部旋转。
Bring your left hand to your heart, right hand to your belly.
左手放在心脏上，右手放在腹部。
Inhale lots of love in, close your eyes as you sigh it out.
吸气，感受到满满的爱意，闭上眼睛，吐气。
Day 2 of 30.
30天之旅的第2日。
Adding the layer of intention.
加入自己的意欲。
Why is it important?
为什么它如此重要？
Find stillness. Just allow yourself to be here in the moment for one more cycle of breath.
因为它能帮你找到宁静的感觉，现在再进行一次呼吸。
Thank you so much for sharing your valuable time and energy with me and all of the beautiful people practicing around the world.
非常感谢你能与我和全球各国的人们一起做这个练习。
Gently bring the palms together. Thumbs up, towards your forehead.
轻轻地把手掌放在一起，竖起大拇指，贴上前额。
Inhale in deeply.
深吸气。
From my home to yours Namaste.
合十礼。
