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And slowly walk my fingertips up towards the tops of the thighs. Take a second here to inhale,
然后用指尖慢慢地向大腿上方移动。缓慢的吸气，
open the shoulders, open the palms, reach up. Slight back bend here and then exhale releasing back down.
打开双肩，双手举到头顶。双臂尽量向后伸展，呼气，放下双臂。
I'm going to come onto the tops of the feet here, too big toes are going to come together, knees are going to widen.
我将跪坐在双脚上，两个大脚趾挨在一起，分开双膝。
Now I'm going to dive back down in all fours for a cat-cow variation. This is one of my favorites.
现在我将附身向下做猫伸展式变式。这是我最爱的体式之一。
So fingertips are going to reach forward. So I'm going to maintain the same movement that I did in cat-cow, but I'm going to take it in a circle.
把双手往前放。保持和猫伸展式里一样的动作，但是我将画圈来做。
So this is where the good morning practice really gets good. I inhale. Scoop my heart, come forward again. Knees are nice and wide about as the mat.
这就是这个清晨练习的好处所在。吸气，俯身再次向前。膝盖打开与垫子同宽。
Big toes together. Inhale in as you exhale, take it around through extended child's pose. Fingertips reaching.
两个大脚趾挨在一起，配合缓慢的呼气，回到延伸的婴儿式。手指向前伸。
I'll pause here just to show you the shape. And I'm going to continue my journey as I inhale, scoop the heart, come forward.
我停在这是为了展示这个体位。现在我将继续我的动作，吸气，俯身向前。
And exhale, navel draws up as I round the spine around and back. Inhale come forward. And exhale come back.
呼气，让身体绕着脊柱左右转动，保持收腹。吸气向前，呼气放回身体。
Now you are off. So this is going to be a little bit different for everyone. I encourage you to open yourself up to new experience. I know I may look a little silly here,
现在可以放开做。每个人可能会做的不同。你可以尽量打开自己去迎接新的体验。我知道我可能看上去有些傻。
but I'm going to start to really see if I can shine a little light into those dark crevices of the body that haven't received a little light in a long time,
但是我准备试试能否把阳光照进身体内长久得不到照射的黑暗的缝隙。
and if it's morning time, I'm going to want to move nice and slow. I may want to rest here for a couple breaths in between. Extended child's pose.
如果是在早晨练习这个动作的话，我将缓慢的做。我可能会中间做几个延伸婴儿式休息一下。
Or if while I'm moving I find a catch, I might rock back and forth through that catch a little bit, finding that space.
或者在我运动中，我发现了结节，我可能会前后移动来放松那个结节，找到那个位置。
I want to make sure I take time to reverse my circle. Checking in with the elbows. I'm beginning to get the neck involved here.
我想花点时间来逆向旋转运动。加上肩部和颈部一起运动。
My high school yoga students call this drunk cat-cow. I used to always say drunk with love, yes.
我的高中生瑜伽学生管这个体式叫醉猫伸展式。我常常说因爱沉醉。
And then when you feel satisfied in your circles. This is great if you can just do one thing in the morning do this cat-cow variation. It's awesome.
当你觉得这个动作锻炼好了。如果你早上只能做一种运动，做这个体式绝对很棒。
So rounding back and forth. When you feel satisfied, you will come to extended child's pose. Then inhale, draw line with your nose, look up.
前后运动，当你觉得可以了，回到延展婴儿式。然后吸气，用鼻子画一条线，抬头。
Reach the fingertips, forward. I'm going to come back to all fours bringing my knees underneath the hips
手掌向前放。来到四脚着地，膝盖放在臀部下方。
and once again curling my toes under, walking the fingertips back. This is a great little moment to just check in with the feet for the day again, stretching the backs of the feet.
再一次向下弯曲我的脚趾，手掌回收到身体附近。这是一个很好的锻炼脚部的动作，也能拉伸脚背的肌肉。
And then inhale, spiraling, the shoulders. I lift up. Palms come together, chai. That is the celebratory Namaste. Take your pelvis in here, my friends, and then exhale floating back down.
然后吸气，旋转肩膀，向上举起双臂，双手合十。这就是合十礼。抬起骨盆，朋友们，然后呼气，放下双臂。
This time I'm going to dive my palms forward and nice and easy, send the sit bones up and back for a little downward dog with bent knees, my friends, bent legs.
这一次，我要把我的手掌向前放，很好，很轻松地向前，把坐骨向上，向后，做一个小的下犬，膝盖弯曲，朋友们，腿弯曲。
Bend the legs, draw your navel toward spine, really gentle here today, as we just check in with the backs of the legs,
弯曲你的腿，把肚脐拉向脊柱，一定要轻柔一些哦，因为我们正在锻炼腿的背部，
check in with the feet. So not really worried about creating the perfect downward dog shape here.
锻炼脚部。所以不用担心去做到完美的下犬式。
I'm just getting a little oxygen going, little stretch in the back of the legs and just checking in with the body.
我只是让氧气流通一下，稍微伸展一下腿的后部，然后热身一下身体。
From here, I'm going to slowly walk the feet up. See if you can roll through your whole foot, so no rush.
这里开始，我要慢慢地把脚往前走。看看你能不能走到极致，所以不要着急。
Coffee is brewing, tea is brewing, we only have this moment so we might as well enjoy it as we walk up to the front of the mat.
咖啡正在酝酿，茶正在酝酿，我们只有这一刻，所以我们不妨一边享受它，一边走到垫子前面。
And then we will land at the front of the mat here together, join the navel in towards the spine and softening of the knees for nice yummy full forward, utanosin.
然后当我们双脚都走到垫子前，向脊柱的方向收紧肚脐，放松膝盖。
Okay, so feet are hip width apart here or even wider. Hello, it's morning time. Give yourself a little space.
好的，分开两脚和臀部同宽或者更宽。嗨，清晨时光，给自己点空间。
Be kind to your body. Let the head to hang over, maybe shake the head a little bit. Yes, a little bit. No.
宠爱自己的身体。头放松的垂下来。轻轻摇动头，点点头或者摇摇头。
Grab the elbows, rock a little side to side and same thing we did in sukasan here, my friend. Just let that ripple affect happen naturally.
抓住肘部，左右摇摆，就像我们在苏卡山做的一样，我的朋友。就让这种涟漪效应自然地发生吧。
Really, you don't need me to tell you what to do here, you know what to do. Find what the body needs
真的，你不需要我告诉你在这里该做什么，你知道该做什么。找到身体需要什么，
and then when you feel satisfied, let everything release, press into your heels, press into the front two corners of the feet, ball joint of the big toe, ball joint of the pinky toe.
当你觉得练习的可以了，放松整个身体，重心放在脚跟，放在脚前方的两个角，大脚趾的球关节，小拇指的球关节。
And then, as if I was drawing energy up from the arches of the feet, I'm going to bend my knees. Scoop my tailbone in and roll it up nice and slow.
然后，就像我从足弓吸收能量一样，我要弯曲我的膝盖。尾骨内收，慢慢地卷起来。
Again, we all have days ahead of us. We probably have a busy day ahead of us, so the tendency is going to be to rush year but
再次强调，我们都有日子要过。我们可能会面临繁忙的生活，所以接下来可能是繁忙的一年，
please, my friends take this time for yourself. You deserve it, slow down. I will slowly rise up and begin to loop the shoulders forward up and back and open up back to you.
但是，朋友们请给自己留些时间。你应得的，放慢。我会慢慢地站起来，开始向前、向后绕动双肩，并将背部打开。
Back to you. Feet hip width apart as they come into my best and most beautiful, tanasana, because we're going to have the best and most beautiful day today.
朝向你们。双脚打开和臀部同宽。我们将拥抱最美好的一天。
Nice, fluid, deep breaths. Just taking a second to loop the shoulders. One way and another, and then same thing.
很好，流畅的深呼吸。花点时间让肩膀转动一下。一种方式，另一种方式，然后做同样的事情。
Maybe join a couple circles with the nose and again I'm here to empower you, so it's nice to have a guide and a video to follow,
或许你可以用鼻子画几个圈。我在这里给你力量。有指导和视频是一件很棒的事，
but if any other expressive movements come out of these things in the morning, get it. Do it. Your body will thank you, your mind, your heart.
但是如果在早上还有其他的表达动作出现，那就去做吧。这样做。你的身体会感谢你，你的思想，你的心。
Everything will come together and integrate and your light will shine brighter and people will be like that person.
所有的事情都会聚集在一起，融合在一起，你的光芒会更明亮，人们也会像那个人一样。
Okay, so from here I'm just going to open the palms, spiral the shoulders here, really opening the palms and inhale. Reach out palms come together
好的，从这里开始，我要打开手掌，旋转肩膀，真正打开手掌，吸气。伸出手掌合十，
and exhale float them down away from the hips. I can begin to soften the knees as I inhale. Reach up. And exhale float it down.
呼气，缓慢放下手臂。吸气，放松膝盖，呼气，放下手臂。
One more time inhale reach up. This time, take your right hand grab your left wrist. Think up and over as we go into a nice high body stretch here, nice and easy, nice and organic.
再一次吸气向上伸展。这次，用你的右手抓住你的左手腕。想一下，这里我们得到很好的拉高身体的伸展，很好很容易，很好很有机。
And then I switch, again, easy, breezy. Nothing fancy. One more time on each side, think up and over, see how simple.
然后我换另一边，很简单，轻松。没有什么奇特的。每边再做一次，仔细想想，看看有多简单。
And then I inhale. Reach fingertips up and exhale opening the palms, one last time. And we are done.
然后吸气。最后一次，向上伸出指尖，呼气，张开手掌。好的我们结束今天的瑜伽动作。
