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Hey, Blue. What you got there? What you bringing us? This is perfect for the yoga show. It says love.
嘿，小蓝。你干嘛来了？你给我们带来了什么？这个礼物非常适合我们的瑜伽表演。上面写着爱。
Hello everyone. Welcome to Yoga with Adriene. I'm Adriene, and this is Blue.
大家好。欢迎来到阿德琳的瑜伽课。我是阿德琳，这是小蓝。
And today we're going to learn the famous downward-facing dog.
今天我们要学的是有名的下犬式。
It has a ton of benefits, and you will encounter it in a public class.
这个姿势好处很多哦，你会在公开课上看到它。
In general, it's just great to spend some time with this posture.
总的来说，花些时间做这个体式是很棒的。
Hop on the mat and let's learn downward-facing dog.
来到垫子上，我们开始学习下犬式。
We're going to begin on all fours; surprise:
首先，四肢着地。想不到吧？
Wrists underneath the shoulders, knees directly underneath the hips.
手腕与肩同宽，双膝跪地。
If you have a moment, maybe a nice little warm-up of cat-cow would be good here.
如果你有时间的话，可以试试用猫伸展式来热身，会有很益处哦。
There's a video for that, and you can click in the box somewhere around this area and watch how to do cat-cow.
有一个关于这个体式讲解的视频，你可以点击这块儿的方框，学习如何做猫伸展式。
I've taken a couple cat-cows to warm up but just for the spine.
我已经做了几组猫伸展式来对脊柱热身。
I'm actually going to prep my downward dog with puppy posture.
实际上，我准备做小狗类型的下犬式。
Get it? Puppy grows into a dog. Too many countless hours doing kids' yoga with children.
明白了吗？小狗长成大狗。我花了很多时间和孩子们一起做瑜伽。
For puppy posture, I'm going to actually drop my elbows where my wrists are.
对于这个小狗的体式，我要把手肘放在刚才手腕的位置。
Just in terms of alignment, that's a good little marker.
这样做，更好对齐身体了。
I'm, of course, going to be mindful of my palms, maybe playing a little piano, going all 10 fingerprints rooting;
当然，我会让我的手掌像在弹一架小钢琴一样，十根手指全部生根的感觉；
just sending awareness from fingertips to toes, even as I prep.
即使是在我准备的时候，让意念从指尖传递到脚趾。
Then from here, I'm going to create a long neck,
然后从这开始，我要伸长脖子，
and then keeping my elbows and all 10 fingerprints where they are, I'm just going to simply walk my knees back,
保持双肘和双手在原位，只是把膝盖向后推，
letting the spine fall in line and the heart release towards the earth.
让脊柱保持一条直线向下，心脏放松朝向地面。
Forehead kisses the mat.
前额触碰垫子。
My hips are still stacked above my knees, but I'm definitely letting my pelvis rock up towards the sky.
臀部仍然在膝盖上方，不过我的骨盆肯定是朝向天空的。
Prepping for downward dog in Anahatasana, heart-to-earth pose.
用猫伸展式来准备下犬式，这是一个胸部贴向地面的体式。
I can take a couple breaths, just letting my heart sink to the ground. Sometimes it's nice if you have tight shoulder, which I feel like these days we all have tight shoulders.
我可以用几组呼吸，让心脏更加贴近地面。如果你有肩颈紧张的问题，这个体式很有作用。似乎现在的生活中，我们都有肩颈紧张的问题。
Facebook. Just letting the shoulders relax away from the ears
一直在刷脸书。肩膀放松些，离耳朵远一些。
and taking some nice, solid, smooth, deep breaths.
做几次很好，坚实，平稳的深呼吸。
After a little time in this puppy posture, then we'll begin to shift gears, growing into downward dog.
做了一会小狗的体式后，我们要改变体式，变成下犬式。
I'll inhale, keeping my shoulders drawing away from the ears, look up gently, drawing a nice sweet line with my nose,
我将吸气，让肩部离开双耳，轻轻地抬起头，用鼻子画一道优美的线条，
paying attention to the transition, prepping my posture with grace and with control.
注意转换体式时，我的姿势是有控制的，优美的。
I'm going to slowly walk my knees forward just a little bit, curling my toes under.
我要把双膝向前移动一点，脚趾在下面弯曲。
In my public classes, I do not waste this moment. There's this playful excitement, so rather than just blasting into downward dog,
在我的公开课上，我不会这样浪费这个环节的。真是有趣，又让人兴奋。与其立马转换为下犬式，
I'm just taking the time to enjoy how I get into it.
我想好好享受这个过程。
Then one by one, I'll lift an elbow, an elbow, a knee, a knee.
然后，一个一个地，抬起一只胳膊，另一只胳膊，一个膝盖，另一个膝盖。
I'm engaging my core, and then as if someone's pulling me up from my tail,
我要进入核心内容了，然后想象有人在后面拉我的尾巴，
I'm going to take that same action that I did in puppy posture and grow it into downward-facing dog, Adho Mukha; pedaling the feet.
我要用做小狗体式时的动作，逐渐变为脸朝下的下犬式。Adho Mukha（梵语，下犬式）并用脚踩地。
Couple of action points, here we go: Spreading the palms nice and wide,
下面是一些动作要领，一起开始吧：最大化的伸展开手掌，
especially the area between my index finger and thumb.
尤其是食指和拇指中间的区域。
If you have weak wrists or if you're feeling a little bit of fussiness in the wrists,
如果你腕部力量不够，或者你觉得手腕有些不舒服。
press into that area between the index finger and thumb. Everyone, at first this will be difficult for you,
按压食指和拇指之间的区域。对于大家来说，第一次可能会有些困难，
but Hasta Bandha, hand-to-earth; we have to press through all areas of the palm equally.
但是手掌气锁，双手地面支撑，我们必须用两个手掌均匀地按压。
I'm going to grow that integrity all the way up to my shoulders.
现在我要把动作一直延伸到肩部。
I'm going to allow my shoulders to rotate away from the ears, and then gently relax the head and neck,
我将让肩部远离耳朵并旋转，然后轻柔地放松头部和颈部，
melting my heart towards my toes. I did not fall in love with yoga until I fell in love with this posture.
从心脏到脚趾融为一体。直到我爱上这个体式，才真正爱上了瑜伽。
Believe me; that took a little while. It took a little practice. My main loving tip for you is keep moving in this posture.
相信我吧，这需要花一些时间，需要一些练习。对于这个体式我最主要的爱心提示就是不停地动。
If you're holding like this, cursing my name, making a voodoo doll of Yoga with Adriene right now;
如果你像这样支撑着，诅咒着我的名字，做个“和阿德琳一起做瑜伽”的巫毒娃娃，
there's no point. We want to pedal the feet. We want to keep moving. Keep the mind at ease.
那就没有意义了。我们想要用脚踩地面，不停地动起来。保持精神上的放松。
Full with breath as I explore through this posture. If you're holding static,
在探索这个体式的时候要充分呼吸。如果你静止不动，
you're probably going to give up and you're probably never going to watch a video again.
你很可能就想要放弃了，你可能再也不会看我们的视频了。
You're probably never going to practice yoga again.
你可能再也不会练习瑜伽了。
We have to find ways to fall in love with the poses to find what feels good.
我们要通过一些方法找到美好的感觉，爱上这些姿势。
My tip for that is movement with your breath, pedaling the feet.
我的建议是伴随着呼吸运动，脚踩地面。
If the heels don't touch the earth, who cares? Bend the knees generously.
如果脚后跟没有接触地面，有什么关系呢？大幅度地弯曲膝盖。
Get that belly melting towards your thighs, opening the shoulders.
肚子贴向大腿，打开双肩。
Shoulders have that sweet external rotation. The tops of the thighs have the opposite rotation;
肩部做的是优美的外旋转，大腿顶端做的是反方向的旋转。
they're spiraling in and out towards the wall, or in my case, the door behind me.
相对于墙，它们分别向内和向外旋转，就我而言，是对后面的门。
Sometimes it's nice to turn the two big toes in just to feel that spiral, and then pedaling it back out, feet parallel.
有时候把两个大脚趾向内转可以感受到那个弧线，然后向后蹬，双脚平行。
Long side body, heart melting to the earth, relaxed in the head and neck, tops of the shoulders drawing away from the ears,
身体侧面伸展，心向大地融化，头部和颈部放松，肩部远离耳朵，
pressing into all areas of the palm. In time, the heels with grow down towards the earth.
脚后跟有节奏地踩向地面。随着时间推移，脚跟会越来越接近地面。
Sometimes we take our toes to our heels; just drawing them down, melting the heart, one at a time.
有时我们会把脚趾挪到脚跟上，再把脚跟落下，融化心灵，一次一个。
To come out of the pose, I inhale in and exhale; often will shift. A little foreshadowing into another posture,
准备结束这个体式时，我通常会转变吸气和呼气。为另一种体式做铺垫，
or just on an exhale, melting gently back to all fours, walking the palms underneath the wrists,
或者只是呼气，慢慢地恢复四肢着地，用手腕下的手掌走路，
just finding a natural tabletop position. Then if you're a beginner, maybe bringing the two big toes together,
回到自然的桌面姿势。如果你是初学者，可以把两个大脚趾并在一起，
widening the knees, and melting it back into extended child's pose, which we also have a video for.
打开双膝，身体向后合为一体变成延伸的婴儿式，我们也有视频的。
Click for that somewhere over here. Then melting with a breath.
点击这里某处即可获得。然后加上呼吸。
Downward-facing dog; it's actually ...
下犬式，事实上……
you're not going to believe this, a resting posture. When I tell my students that in public class,
你不会相信这个的，这是一个静止的姿势。当我在公开课告诉学生们时，
usually there's a big belly laugh. My main tip is finding what feels good in downward-facing dog
他们往往会捧腹大笑。我的主要建议是在做下犬式时，要感觉良好。
because it's such a famous pose. I don't know if I've been to a Hatha Yoga class yet where we don't practice downward dog.
因为这是一个很著名的姿势。我不知道你是否去过瑜伽气功课。在那里，我们不练习下犬式。
Find what feels good. Keep moving. Don't be static and still. Save that exquisite stillness for Shavasana.
找到良好的感觉，保持活动着，不要保持静止。仰尸式才是需要绝对静止的体式。
That was the famous downward-facing dog. If you're a beginner, this is a great posture to go in with an open mind, open heart.
那就是著名的下犬式。如果你是初学者，你完全可以用开放的心态。
Just focus on finding what feels good rather than being stuck in doing the posture perfectly.
去学习把精力放在寻找良好的感觉上，而不是做完美的动作上。
That goes for all of us; beginners and experienced yogis.
这适用于所有人，无论是瑜伽初学者，还是有经验的瑜伽修行者。
Please visit YogaWithAdriene.com to read more about this posture. I'm going to talk about weight distribution a little more in detail in the blog.
请登陆YogaWithAdriene.com了解更多有关这个体式的信息。我会在我的博客里介绍重量分布的更多细节。
Please check out the blog and give the pose a try. Let me know how it goes. Thank you and Namaste.
请进入我的博客阅读相关内容，试试这个体式吧。让我知道你们的学习情况吧。谢谢！
