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Inhale in. Exhale, I'll float it down, and then I'll take a rest by bringing the two big toes together widening the knees as wide as the mat,
吸气，吐气，我准备放下来了。然后把两个大脚趾叠放，膝盖尽可能大的张开，
Extended child's pose. Inhale, look up, smile, and exhale, send it back. Again, rather than giving you a number count of breaths here,
延伸的婴儿式。吸气，抬头，微笑，吐气，回收。再次提醒，不要刻意去数呼吸了几次。
take a rest. Just breathe, enjoy. We can turn the palms face up. We can bring the palms together and up and overhead.
休息一下。只是呼吸，享受这个过程。我们可以把手掌向上。我们可以把手掌放在一起放在头顶。
This is nice. I can rock my belly, my rib cage side to side, hips checking in, and again, let your mind be at ease.
这很棒，我可以左右摇晃我的肚子，我的胸腔，我的臀部来热身。再一次提示，放松你的思绪。
Don't worry about doing it right or wrong, but just take a rest. Psheeeew. When you feel satisfied with your rest.
别担心体式做对了还是做错了，只是休息。当你休息的很好，
Hopefully you didn't fall asleep, but if you did, rest well. When you get up we'll inhale, come back up to all fours,
希望你没睡着。不过如果你睡着了，好好睡。当你醒时，我们吸气，回到四肢着地。
and now we're going to go into a flow bringing a little more into the abdominal wall, pressing up and out of my tabletop position.
接下来，我们要做一个对腹壁有更多作用力的流动性的体式，从桌面式开始向上向外的展开。
Here I go. Inhale, extending the left toes and the right fingertips out. Nice and long, reaching front to back.
我准备开始了，吸气，伸出左脚和右手。从头到脚，向远处延伸。
Integrating full core though here, so I am still drawing up through my navel just as I did in my balancing posture,
整合核心的力量，所以我仍在用肚脐发力就像我在做平衡类的体式一样。
but this time I am going to inhale, draw a line with my nose forward, and exhale, integrating nose all the way towards the navel,
这次我吸气的同时，用我的鼻子向前划出一道线条，呼气的时候，用鼻子贴近肚脐。
bringing the right fingertips and the left knee in towards center as I round the spine.
弯曲脊柱，把右手和左膝回收到身体中心。
I am pressing up and out of my foundation here as I draw everything in and up towards my center,
当我向回回收手臂和腿时，我的核心得到了挤压。
almost said towards my core, but we're talking about full body core here. Then inhale, extending it out, long,
几乎要说成是核心，但其实我们说的是全身的核心。然后吸气，伸展，
nice and slow, don't rush, holding everything in to the mid-line here. Extend and exhale, nose to knee,
缓慢的进行，不要着急。尽可能的把身体全部集中到身体中线。呼气，鼻子去找膝盖。
rounding it in with control with breath pressing up and out of your foundation. Draw the navel up towards the spine,
有控制的卷曲你的身体，向上向外推压你的脊柱。将肚脐向上拉向脊柱，
nose to knee, round, round, round, and inhale, extend. Exhale, floating in. Psheeeew.
鼻子靠近膝盖，内卷，内卷，内卷，然后吸气，延伸。呼气。继续做。
No number count today, just moving with the breath. So you find your groove, stella, and psseeeew,
今天不要数数做，只是配合呼吸进行我们的动作。所以当你找到了你的最佳状态。
when you feel satisfied on this side, we'll inhale, extend. On your last one, I recommend holding for one breath.
当你觉得这侧锻炼的可以了，吸气，延伸。在最后一个动作，我建议你屏息。
Taking a full breath cycle here, ahhhhh, integrating, fully body experience, and then on the exhale coming back to tabletop.
进行一个完整的呼吸，感受全身的伸展。然后呼气，回到桌面姿势。
You can send it back, extended child's pose here for a rest, but we're going to go straight into the other side here.
你可以向后坐，做延展婴儿式休息一会。但是我们准备直接进行另一侧的动作。
So shifting my weight. Mind, and body working together here with the breath. Here we go.
所以转换重心。配合呼吸，思想和身体同步进行。让我们开始吧。
Inhale, extending left fingertips and right toes this time. So I am working in opposition here.
吸气，这次延伸左手和右脚。所以我做的是反侧的。
I can take a second here to integrate that shoulder, that hip, my navel, pressing up and out of my foundation.
我可以用一点时间来调整肩膀，臀部，肚脐，向上向外推压我的脊柱。
Again, the tendency is going to let go of the hand here and the foot. Use that Mother Earth, plug in.
同样的，尽量放松这里的手和脚。利用地球母亲的能量，给我们身体注入能量。
Send it up and out, and when you're ready, moving into the flow, inhale, and exhale. Lots of space, psshhhheeeeeeeeeeeew.
向上向外延伸。当你准备好了，开始动态动作，吸气，呼气。很多空间。
Inhale, lots of space. When I say lots of space I mean we're moving in an integrated way.
吸气，很多空间。当我说很多空间时，我的意思是我们是综合全身的动作。
So my nose is kind of following my fingertips here, but nothing is crunching. I am doing everything with an awareness, ahhhhhhhhh,
我的鼻子跟随着我的指尖，但没有嘎吱嘎吱的声音。我在用意念带动每个动作。
No number count today on my last one. Whenever I feel satisfied, I'll hold for one breath cycle here.
今天我的最后一次动作不算数。每当我锻炼好时，我将会在最后的这个体式屏住呼吸。
Psheeeeeewww, inhale in, and on an exhale back to all fours. Kiss those two big toes together. Moi!
吸气，呼气，然后四肢着地。把那两个大脚趾叠放在一起。
It's Valentine's Day, but we can kiss any day. Any day is love day, right? Spread the knees wide, and then send it back, rest.
今天是情人节，但我们可以在任何一天接吻。任何一天都是爱情日，对吧？把膝盖展开，然后放回去，休息。
Extended child's pose, and on, bowing to the beloved. Playing a little piano here, mmmmm, and breathe.
伸展婴儿式，向心爱的人鞠躬。在这儿弹钢琴，嗯，呼吸。
All right, so that was a great check in with the core. We can repeat this sequence another time on each side or two more times on each side,
好了，这是一个很好的核心热身练习。我们可以在每一边重复这个动作一次或者每一边重复两次，
as many times as you want. We can also use this as a warmup for a longer sequence such as our Yoga for Weight Loss:
或者你想要做多少次都行。我们也可以用它作为一个更长练习的热身，比如我们的减肥瑜伽：
Reuniting with Your Core video which is a little bit longer. So you can do it's on, repeat, or use it as a warmup for a longer practice.
重新结合你的核心视频，这是有点长。所以你可以继续做，重复，或者用它作为一个更长的练习的热身。
If you have any questions or comments, please them in the box below. Also, be sure to visit the website and sign up for the Yoga with Adriene newsletter because
如果您有任何问题或意见，请在下面的方框中提出。另外，一定要访问网站，注册会员，因为
we have lots of exciting things coming up, and I would love for you to be a part of it. So happy love day everyone!
我们有很多令人兴奋的事情要开展，我希望你能参与其中。祝大家情人节快乐！
How does that look? Hope you have a good one, and hope you enjoyed the practice. See you next time.
看起来怎么样？希望你有一个好的爱人，希望你喜欢这个练习。下次见。
