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Okay, so we were going to begin flat on our backs today.
好的，我们从平躺开始。
Now that this is a gentle morning practice, so permission to take your time here today.
今天要进行一个比较温和的清晨练习，所以做动作的时候不要着急。
Just checking in with the body and going nice and slow here, especially at the beginning. So I'm going to take a second here to check in with my heels,
我们只是要对身体进行热身，开始的时候一定要慢。我准备花点时间检查下我的脚跟，
make sure they are in line with the hips or if you're feeling like having a really good morning,
确保下臀部和脚在一条直线上，让自己感受这个清晨的美好。
open them a little wider. Arms resting gently at the sides, palms face up. I'll take a second to press into my head.
打开双腿和两条手臂。手臂放松的放在身体两侧，手掌朝上。我将花点时间向下压我的头部
Press into my elbows and lift the chest up so that I can draw my shoulder blades in and down shoulders away from the ears and then relax back down onto the earth.
同时向下压手肘，提起胸腔。这时我可以把我的肩胛骨往里往下拉，让肩膀远离耳朵，然后放松回到地面。
And what I'm doing is I'm basically just opening up this area of my chest energetically,
我在做的动作基本上能打开我胸部的这个区域。
but also physically viewing this skin of the chest stretch open here.
也可以看到皮肤在这里拉伸开。
And then I took my chin into my chest, lengthen through the back of the neck and take a second here to connect to my natural breath.
然后用下巴去接近胸腔，拉长颈背的肌肉，在这里结合呼吸保持一会。
So just noticing the natural ebb and flow of the breath.
注意呼吸的自然起伏。
You can close your eyes. If you're really sleepy and you don't want to go back to sleep right away,
你可以闭上眼睛。如果你很困，但并不想立刻去睡觉，
you can just keep a soft gaze and a nice Drishti just past the edge of the nose here.
可以在这里练习凝视。
So first, just noticing the natural rhythm. The natural ebb and flow of the breath.
首先，注意自然节奏。呼吸的自然起伏。
Kind of honoring the breath in that way here as we start our day.
在我们开始新的一天的时候，以这种方式来致敬呼吸。
And then nice and easy. Nothing fancy, just rolling the head here, rocking, rather than had a little side to side year-to-year.
然后很简单。没有花哨的动作，只是摇头，摇来摇去，而不是年复一年地从身体一侧换为另一侧。
You can relax the jaw. Soften the skin of the face. Massaging the back of the head and checking in with the neck here.
你可以放松下巴。放松面部皮肤。按摩后脑，活动下颈部。
Maybe the breath starts to deepen here. Slowly waking up the body. One nice sweet inhale at a time.
也许呼吸在这里开始加深。慢慢唤醒身体。一次做一个甜美的吸气。
Okay then I'll come back to center stillness. Take a nice deep breath and. Exhale let it out.
好的，那我就回到中心静止。深吸一口气。呼气。
Letting the weight of the body go completely and fully into the earth into the mat feeling supported here.
感觉身体沉入大地，沉入支撑我们身体的垫子里。
And I'm going to bring my awareness to my feet so nice and easy pressing into the heels.
现在我将把意识放在脚跟，轻轻地按压脚跟，
And then pointing through the toes. Pressing in with the heels and pointing through the toes.
然后按压脚趾。按压脚跟，按压脚趾。
And then just I'll pass over to you here may be rotating or rocking the ankles. A little side to side.
然后我要给你们看，这里我们可以转动或摇动脚踝，从一边到另一边。
Rotating them in a couple circles and again, nothing fancy, just nice organic movement here as I wake up my feet.
旋转脚踝几圈，同样，没什么特别的，只是很自然的运动，唤醒我的脚。
Wake up my roots for the day. Maybe spreading the toes, and then noticing that ripple effect that naturally happens when I press into my heels.
唤醒我身体的根基。或许可以试试伸展脚趾。当我按压脚跟时，注意到身体的连锁反应。
Kind of feeling this bone to heal connection when I point my toes. Maybe lengthening the tops of the legs.
当我按压脚趾时，感觉这里的骨头恢复了连接。也许是加长腿的顶部。
Noticing how the tops of the thighs take shape when I engaged the feet. Noticing that ripple effect in the body.
注意当我锻炼脚的时候，对大腿顶部肌肉的作用。注意到身体的连锁反应。
And relax the feet. And bring it to my hands. Same thing here. Spreading the fingertips now.
好，现在放松双脚。开始练习手部的动作。同样的，先伸展手指。
And then reeling them in, rotating the wrists. And again, I handed over to you, just finding that nice organic movement as I bring awareness to my hands,
然后握拳，转动手腕。同样的，我想展示给你，自然运动的同时我把意念传送到我的手上，
the wrists and then same thing here, letting that ripple effect happen. Noticing what it does in the body.
手腕上，同样的事发生了，注意到身体的连锁反应。
If you really want to get into it right away, you can start to feel it in the torso and shoulders.
如果你真的想马上进入它，你可以开始感觉它在躯干和肩膀。
Now I'm going to add my feet back in and my ankles and just notice how that affects the body.
现在我要同时加上脚，还有脚踝的运动，用心感受身体的感觉。
So we can do this in our bed to you notice might hit points start to shift. I'm sure I look a little silly here.
我们可以在床上做这个练习，注意这可以提升我们的生命力。我看起来一定有点傻。
Starting to just integrate the body, which is again what yoga is all of about what this practice inspires.
开始整合全身的动作，这一动作所激发的，就是瑜伽的全部，
Finding that connective tissue and breathing a little life into the body. Once you feel satisfied, come back.
找到连接处，呼吸给身体注入一点活力。练习完成了，就放松。
And I'm going to practice just integrating the breath to the movement, the movement to the breath.
我要练习把呼吸和动作结合起来，把动作和呼吸结合起来。
So marrying those two together. I'll inhale, priest, the fingertips up and overhead,
把这两者结合起来。我吸气，祈祷式，指尖向上，双手举过头顶，
full body stretch and exhale floating the fingertips down. Good morning. Inhale.
全身伸展，呼气，慢慢放下手臂。早上好。吸气。
Spreading the fingertips deep breath. Reaching up. Stretch. And exhale floating down.
深呼吸，伸展抬起手臂，拉伸。然后呼气，慢慢放下手臂。
One more. Inhale checking in with the shoulders, lengthening through the side body,
再做一次。吸气的同时抬高手臂，拉伸两侧的身体，
spreading the fingertips and toes and exhale and float it down. Press the palms into the earth.
伸展手指和脚趾，呼气，慢慢放下手臂。把手掌压入地里。
All 10 fingerprints root down and I'm going to hug the knees into the chest, either by drawing one in at the time,
感觉手指全部扎根在地上，我要把膝盖抱进胸膛，一次抱一边，
or I can begin to already light that fire gently in the belly by drawing both knees
或者，我可以通过拉伸双膝来热身下腹部
and at the same time pressing into the palms and then letting the lower back become flush with the mat.
同时想下按压手掌，然后让下背部与垫子齐平。
Keep this feet nice and soft here. Remember, this is gentle morning practice.
保持脚的柔软。记住，这是早上温和的练习。
I'm going to wrap my arms around my shins here keeping the shoulders relaxed.
我要用胳膊抱着我的小腿保持肩膀放松。
Soft feet, soft in the face. Take a deep breath in. Lengthen through the back of the neck
放松脚部，面部。深吸气，拉长背部的肌肉
and exhale slowly peeled the nose up to the meet the knees. We are going to do three of these just checking in with the spine,
然后呼气，慢慢地将鼻子贴近膝盖处。我们要做三次锻炼脊椎的运动，
with the support of the earth. On and exhale. We float in down. Deep breath and relax the shoulders.
靠着地面的支撑。呼气的同时，慢慢放下背部。深呼吸，放松肩部。
And one more time. Exhale hedgehog pose, navel draws down tailbone scoops up,
再来一次。呼气，刺猬姿势，肚脐下拉，提起尾骨，
lots of space between the shoulders and the ears here and just visualizing that space between each vertebrae, one by one.
肩膀和耳朵之间有很多空间，想象一下每个椎骨之间的空间，一节一节的。
Spreading and then we exhale release to a reclined baddha konasana or butterfly.
伸展然后吐气的同时来到束角式或者称为蝴蝶式。
Nice and soft as I released down here. If the hips feel really tight, it is morning, hello.
当我在这放松的时候感到自己身体很柔软。如果感到臀部肌肉的紧张，没关系，这是早上。
Then we can draw the toes down towards the edge of the mat, so we don't have to be in a full baddha konasana here.
然后我们可以把脚趾向下拉到垫子的边缘，我们就不必在这里做一个完整的束角式。
Open the chest, open the shoulders may be draw your shoulder blades down. We're going to take the hands to the belly here.
打开胸腔，打开肩膀，可能会把肩胛骨往下拉。我们要把手放到腹部这里。
So again, the heels can be drawn up here or the toes can draw down. So no sharp pain.
同样，脚跟可以提到这或者脚趾可能下拉。不要让自己感到疼痛。
Make sure there is no sharp pain here. Make adjustments as needed always. Hands come to the belly
确保这里没有剧烈的疼痛。随时做出必要的调整。手放到肚子上
and then I'm going to take three nice full breaths in. As I inhale, the hands of the belly rise,
然后我要做三次深呼吸。当我吸气时，腹部的手升起，
belly breath. And on and exhale they fall. Checking in with the breath, inhale, belly rises.
腹式呼吸。呼气时，手落下去。继续练习腹式呼吸。吸气，腹部上升。
And exhale it falls. One more time, inhale. Feel the skin of the belly stretch as it rises. And exhale, it falls.
呼气，落下去。再一次，吸气。腹部上升，感受腹部的皮肤得到拉伸。呼气，腹部下降。
