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Hello everyone, and welcome to Yoga with Adriene. I am Adriene,
大家好。欢迎来到阿德琳的瑜伽课。我是阿德琳，
and today we're going to continue our Yoga for Weight Loss series with a core check in. So let's hop on the mat!
今天我们将继续瑜伽减肥系列，以及在此之前核心部分的热身练习。让我们来到垫子上吧！
Okay, so we're going to begin on all fours. I can take a second here to do a couple of cat cows
好的，我们从四肢着地开始。我想花点时间做几个猫伸展式，
which we have a video for and I actually recommend just doing a couple,
我们有一个视频讲解这个体式，我建议大家做几个，
maybe a lot of cat cows to check in with the spine. I have already done my cat cows for today,
或者更多一些的猫伸展式来热身下脊柱。我今天已经做过了猫伸展式，
so I am ready to rock and roll. So we'll do a little one of the cat cow on the spine.
所以我准备好开始今天的正课了。所以，我们会做一个小幅度的猫伸展式。
Then I am going to check in with my table top position which is wrists directly underneath the shoulders,
然后我准备做桌面姿势，手肘在肩下面，
knees directly underneath the hip points, and I am going to press up and out of my foundation. So spread the palms nice and wide.
膝盖在髋关节的正下方，然后我准备向上向外推动根基。所以尽力的张开手掌。
Press into the tops of the feet, and even begin to spread the toes.
向下按压脚背，甚至要张开脚趾。
So whatever that means to you. Sometimes I like to imagine pressing my pinky toe down,
不知道你会怎样。有时我喜欢想象把我的小脚趾按下去，
and even if that little baby pinky toe, little baby pinky toe, doesn't make it to the ground, at least I am spreading awareness through all edges of the feet.
即使这个小脚趾，是的，我的小脚趾，没有挨到地面，至少我把意念传送到了整个脚背。
So you can see here right away instead of collapsing into my bones here,
所以你可以看这里，我的背骨没有垮。
I am pressing up and out of my base, my foundation, spreading my awareness through the palms,
我在向上推压我的后背，我的根基，把意识传送到两个手掌，
pressing into the tops of the feet, inhaling, extend through the crown of the head, keep your gaze straight down.
向下踩脚尖。吸气，意念穿过头顶，保持视线向下。
So a lot of times we associate this integration with this all fours posture. Let's keep it straight down today.
很多时候，我们会在这个基础体式上融合其他的动作。今天我们直接落下。
Nice, long neck integrating from the crown of the head to the tip of the tailbone, so we're not letting the neck hang low,
自然抬头，从头部一直到尾椎骨，保持一条直线，不要让头部垂下来。
and we're not crunching it ahead, but nice and straight, letting the back of the neck get a little sunshine, okay?
也不要向上伸脖子，让脖子后面也能晒到阳光的感觉。好吗？
Inhale in. As you exhale, press on the tops of the feet, lift the knees. Nothing big here just a little hover.
吸气。当你呼气时，向下踩脚尖，抬起膝盖。动作幅度小一些，稍微抬高一些然后保持。
Already my inner fire, that ognee, that fire, is little up burning here. Tops of the shoulders drawing away from the ears, long, beautiful neck.
我内心的火焰，神灵之火，已经在这里燃烧着。肩膀下沉，远离耳朵，展现出细长、美丽的脖子。
Inhale in, exhale, rest, come down, and you might have already just noticed a little shake in the body, a little piranha moving there.
吸气，呼气，放松，放下双腿。现在你可能已经感受到身体的抖动，就像有一条小食人鱼在里面游。
That's what I am talking about，my friends, waking up, not just the abdominal wall, the six pack, the cores,
这就是我想说的，朋友们，醒过来，不仅仅是腹壁，六块腹肌，核心，
but the full core integrating full body experience. Two more times like this, inhale in, exhale, psheeeeww, just let the knees hover,
还有把核心与全身融合一起的体验。再做两次，吸气，呼气，让膝盖悬空。
and really this isn't about mastering a pose, this is about just checking in because when you lift those knees even just half an inch for half a second,
其实这并不是要掌握一个姿势，而是要热一下身，因为当你抬起膝盖，哪怕只是半英寸，半秒钟，
you're gonna understand what I am talking about. If we're collapsing into the bones, it's gonna be painful.
你马上会明白我所说的。如果我们身体松垮下去了，就会很疼。
We have to empower ourselves, press up and out of the base. Then we'll release the knees back down, check in.
我们必须增强我们自己的力量，向上推起身体。然后我们放松膝盖，热身一下。
We can even send it back for an extended child's pose, and then we come back up for the third time just checking in;
我们甚至可以做前伸展婴儿式，然后回到原位，第三次做这个体式。
inhaling, extend through the crown of the head, exhale, press on the tops of the feet. Pshhheeew. Lift up.
吸气，意念穿过头顶，呼气，用力踩脚趾，呼，提起身体。
Whatever, just check in. And again if you feel that shake here, smile, breath, keep the skin of the face nice and soft.
不管怎样，只是继续热身。如果你还是颤抖，微笑，呼吸，保持面部的皮肤放松。
And then we relax back down, psheeew. Again, we can send it back to extended child's pose just to alleviate a little pressure off the hands and the wrists.
然后放下身体，放松。呼。再一次，我们回到前伸展婴儿式来减轻我们手掌和手腕的压力。
We'll just check in with the breath. And then we'll take a nice, sweet breath in and transition back to all fours.
然后我们将做一个呼吸来热身，来，让我们在一个甜美的呼吸后，回到四肢着地的姿势。
Okay, ready for our cat cow variations. Pressing up and out of my foundation, my table top position,
好了，准备好做猫伸展变式。抬起根基，变为桌面姿势，
I am going to again check in with that sensation that I had here when the knees were lifted, pressing up and out of the earth.
我要再次感受我在做这个体式的感觉，我的膝盖被抬起，离开地面。
So no collapsing. I think I've said that a million times now, okay, so hopefully no one is collapsing,
所以不要垮掉。我想我已经说过很多次了，希望没有人身体向下垮，
but I just don't want your joints to have that undue pressure. So I am pressing in at the tops of the feet,
但我不想让你的关节承受过度的压力。所以我压在脚掌上，
pressing up and out of the palms. I am gonna inhale. First, I am going to extend my left toes out.
向上，向外伸出手掌。我要吸气。首先，我要把我的左脚趾伸出来。
Psheeew. Now my weight is gonna want shift to the right side of the body, but I am going to try to keep it even.
现在我的重心要向右移，但我要尽量保持平衡。
So my midline still in line with the spine of my mat. Toes facing down here. You can press into the heel.
所以我的中线仍然与垫子的中线保持一致。脚趾朝下。你可以压脚跟。
You can point the toes a couple of time, but I want the top of the thigh bone to be parallel to the earth.
你可以用脚趾点几次，但是我希望大腿骨的顶部与地面平行。
Pressing up and out of the palms, taking some of that weight out of my wrists, I am gonna inhale in,
向上，向外伸出手掌，减轻手腕的重量，我准备吸气了，
and slowly draw my right fingertips towards the front of the room. So now I have a little yoga for brain here.
然后缓慢的把右手指尖伸向房间的前面。我现在要做一个健脑瑜伽。
My right fingertips are extending out as my left toes, my left leg is extending long. Inhale, pull the right shoulder into socket here,
我的右指尖向外伸展，我的左脚趾向外伸展，我的左腿向外伸展。吸气，将右肩拉近身体，
nice and gentle, lots of space between the ears and shoulders. I can spread my fingers, spread my toes,
优雅而温和，耳朵和肩膀之间有很多空间。我可以张开我的手指，张开我的脚趾，
Just for a little awareness. Inhale in, draw your navel towards your spine, level out, pffeeeeeww, breath.
只是为了提醒你一下。吸气，肚脐朝向脊柱，水平，呼出，呼吸。
One more nice, long breath here, hang with me, and then on an exhale gently with ease.
在这里再做一次愉快的长时间呼吸，和我一起，然后轻轻地轻松地呼气。
So we don't just collapse. We got this. We got control. We are in charge as we relax back down. Shifting the weight to the opposite side.
所以我们不要让身体松垮掉。我们要控制，要有掌控的放松身体。把一边的重量换到另一边。
Now, here we go. Inhale, we're jumping right in to both limbs this time. Left fingertips and right toes extend.
现在，让我们继续。吸气，我们开始做另一边。左边的手和右边脚趾及腿的延伸。
Pressing into the top of that back foot strong, pressing up and out of my right palm, I lift from there.
用力压住后脚的顶部，向上向外伸出我的右手掌，我从那里抬起。
So I am not just cranking my limbs up, and then letting the body follow. Core integration here.
所以我不只是让我的四肢活动起来，然后让身体跟随。而是核心与身体合一。
Extending from the crown of the head, leveling that right hip here, reaching the fingertips forward,
从头顶开始延伸，让右臀部平直，指尖向前伸展，
and then pulling that shoulder in. Psheeeew. Inhale, lifting the heart of the belly up.
然后把肩膀拉起来。吸气，提起腹部的核心区域。
Pressing up and out of the foundation rather than collapsing into my bones. We hold here for a couple of breaths.
向上向外推身体，而不是让身体垮下来。在这里保持几个呼吸。
Rather than giving you a number of breaths to hold here. I just want you to breathe. Just breathe. Just believe.
这里不要屏息，我希望你自然呼吸。呼吸吧。相信吧。
