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Creating lots of space. So the mind is a very powerful tool. So as you're going through this,
尽量的打开身体。意念是非常有用的。在做的时候，
again consider how you get there, not just the landings. Really enjoying even something simple as this.
考虑一下自己是怎么做到的，不是简单的站立伸展，而是在简单的动作中体会身体的感受。
Then I'll take the right palm and grab the left wrist. Same thing as when I was in the seated posture,
然后我用右手掌抓左手腕。和我坐着的时候一样，
I'm going to think up and over as I move into my side body stretch. I'm going to inhale, think up.
向右侧伸展身体时，要集中精神，体会身体的感受。我现在准备吸气，集中注意力。
And exhale. Keeping the heels, all four corners of the feet actually really rooted strong but really pressing down through those heels
呼气。感受双脚的全脚掌扎根在地面上，
as I slowly move towards the right. Now I'm tending to close my eyes here because really rather than cranking into the posture
慢慢地向右边移动。我比较喜欢这时闭上眼睛，因为不是只简单的做动作，
I want you to kind of tap into the sensations here. So yes we're doing yoga,
我希望大家可以真正的进入这个体式。是的，这就是瑜伽，
yes we're creating space, yes I'm in a beautiful botanical garden, but I want to enjoy every moment,
我们尽可能的舒展身体。我们身处于漂亮的植物园，享受当下的时刻，
so enjoying the transition here. I can feel my skin stretching on the side body
所以享受这个侧腰伸展吧。我能感觉到我的侧身肌肉的伸展，
and then I check in with my shoulders, just kind of going through my checklist creating more space.
然后放松下肩膀，更大程度的拉伸身体。
Staying nice and soft in the face, relaxing the area between your two eyebrows.
保持面部肌肤的放松，放松两眉之间的皮肤。
Keep the right side body nice and long, so no collapse here.
保持右边身体的伸展，不要松垮。
Take one more deep breath in as you spiral your heart towards the heavens.
深深吸气，同时旋转身体，心脏转向天空的方向。
And then exhale, we'll come back to center. Volcano, spreading the palms wide, take a deep breath here,
然后呼气，回到中心。火山式，张开手掌，深呼吸，
as you lift the heart make sure to tuck the pelvis. Then taking the left palm to the right wrist, think up.
提胸收腹。用左手握住右手腕，集中意念。
And as you exhale we go over, same thing here. So don't hold here, don't feel suspended.
呼气的时候向下弯身，跟刚才一样。不要感觉悬在这里。
We are pressing up and out of the earth and then drawing energy up through the arches of the feet, the inner thighs.
要感受我们向上压出地面，通过足弓，大腿内侧吸收能量。
Taking my actions from my mountain pose, integrating them here in my side stretch.
把动作从山的体式，整合到这里侧边的拉伸中来。
One more deep breath in as I spiral my heart towards the beautiful tree above me,
再深吸一口气，我将把心脏向着我头顶上那棵美丽的树旋转，
then exhale, I come back to center. Volcano pose, inhale. Spread the palms nice and wide.
然后呼气，回到中间。火山式，吸气，张开手掌。
And then exhale, we float the fingertips down. Take a deep breath, loop the shoulders
呼气，慢慢的放下手掌。深呼吸，放松下肩膀。
letting the blood come back to the fingertips. And then softening in the knees, I inhale to reach it up again.
让血液回到指尖。然后放松膝盖，我吸气再次向上。
Okay, I'm going to pedal the feet out just a little bit and then slowly walk up to center.
好了，我要把脚稍微往外蹬一点，然后慢慢地蹬走到中间。
Feeling a little flexibility in the feet, just kind of checking in right?
感受脚慢慢的变灵活，只是放松下脚部，对吧？
No wasted moment on the mat. If you only have ten minutes to do something, then let's make the best.
不要在垫子上浪费时间。如果你只有十分钟来做某事，那就让我们做得最好。
I roll up slowly, bending the knees generously, bringing the belly to the thighs.
慢慢的向上卷，提升身体，弯曲膝盖，使肚子贴近大腿。
And then nothing fancy here, just a nice little ragdoll roll up just like we did in sixth grade theater arts class.
这里没什么特别的，想象自己只是一个漂亮的小布偶，就像我们六年级的戏剧艺术课做的一样。
When I arrive I'll just loop the shoulders a couple of times. And then come into my best and most beautiful mountain pose.
等身体直立的时候，做几个绕肩放松肩部。然后来做最漂亮的山式。
Or tadasana, taking a second to look down at the feet if you need to, coming into the body,
如果你需要的话，花点时间看一下脚部，保持好的身体姿势。
from the arches of the feet drawing energy up through the inner thighs, all the way up the center channel,
感受能量通过足弓，大腿内侧来到身体中间，
up and out, through the crown of the head. Heart lifting here, pelvis tucked.
一直向上，向外，穿过头顶。提胸，收骨盆。
I inhale, reach my fingertips left to right. Really reaching. Extending beyond my mat,
吸气，平举双臂，伸展，感受双臂延展超过垫子。
reaching, arm reaching towards some more kids, surprise, and some trees.
手伸向更多的孩子，惊喜，还有一些树。
So finding that lift in the heart here, and again, this is what you make it.
体会胸部得到提升的感觉，这就是我们要找寻的。
It could be just hanging in my bones like this is yoga, or you can come into it Titanic style, like ah!
大家可以像我这样机械的做瑜伽，或者你可以做一种泰坦尼克号风格的。
Full body awareness. Couple breaths here, then inhale, continue the journey up, fingertips reaching towards the heavens here.
感受全身的感觉。在这里呼吸几次，然后吸气，继续向上，指尖伸向这里的天空。
I'll take the right palm, grab the left wrist and same thing as before, thinking up and over.
我将用右手握住左手腕，重复之前的动作，集中精神。
I'm going to inhale, think up and exhale over, nice and slow. We're not collapsing in the right side body,
我准备吸气，呼气的同时，慢慢的向右侧下弯。右侧的身体不要松垮下来，
but keeping this nice and lifted. So what that means is you might not go as far, because I'm totally collapsing here,
要保持提拉。因为如果身体松垮了，我们的手臂就无法延伸到很远。
but we have more space. Couple nice long deep breaths here, still drawing energy up from the arches of the feets
但是我们能做到身体的伸展。在这里深呼吸几次，仍然从足弓处汲取能量，
and spiraling my heart towards the sky. Shoulder blades in together and down,
我的心脏向着天空旋转。肩胛骨向下沉，
pelvis tucked, inhale in and exhale, slowly we come back to center, volcano,
骨盆收拢，吸气，呼气，慢慢地我们回到中间，火山式，
reaching fingertips up shoulder blades dropping in. I almost said squeezing.
指尖向上伸，肩胛骨下沉。我差点说挤压。
I shouldn't say that, hugging my navel in towards my spine. Don't squeeze.
我不应该这么说，让肚脐贴近脊椎就好。不要挤。
Especially if you just had brunch, like I did. Good brunch here in Beaumont.
尤其是当你刚吃过早午餐，就像我一样。博蒙特的早午餐很好。
Inhale, reach up through the fingertips, same thing on the other side.
吸气，指尖向上，另一边也一样。
Taking the left palm now, grabbing the right wrist, thinking up and over.
现在用左手掌，抓住右手腕，集中精神。
So lots of space here, we're creating space. Inhale, reach up, exhale, think about not collapsing in the left side body here,
尽量的伸展，吸气，向上伸展，呼气，记住，左边的身体不要松垮。
keep the pelvis tucked to support your body and we take a couple beautiful breaths here.
收拢骨盆来支撑身体，我们来几次美丽的呼吸。
Spiraling the chest up towards the sky. The tendency is going to be this,
旋转胸部转向天空。我们将这样做，
so keep drawing up. That's why we went into tadasana first, to build that integrity in the body where you just feel kind of like superman for a second,
继续动作，这就是为什么我们先做了山式，打开身体，你可以某个瞬间觉得自己像超人，
supporting your own weight. So that we come into this side stretch, we kind of have all our ducks in alignment.
支撑自己的重量。我们来到侧面的拉伸，让我们的小鸭子排成直线。
Inhale in, reach. And exhale back to center, volcano, spread the fingertips, take a deep breath in, look up
吸气，向远处延伸。呼气，回到中心，火山式，张开指尖，深吸一口气，抬起头，
and exhale, float it down. Loop the shoulders a couple times.
然后呼气，慢慢放下手臂。绕肩几次放松一下。
Okay, so now I'm going to take a walk up towards the front of my mat.
好的，现在我要走到垫子前面。
We can keep feet hips width apart, or now we can start to experiment by bringing the feet together,
我们可以保持双脚和臀部同宽，或者现在我们可以开始尝试双脚并拢，
maybe just keeping a little bit of space between the heels. Soft in the knees today, I'm going to inhale,
或者脚跟分开一点。放松膝盖，我将吸气，
reach the fingertips left to right to come up, nice long stretch, tucking the pelvis, hugging the navel in towards the spine.
从左到右伸展指尖向上，做一个长时间的伸展，收拢骨盆，将肚脐紧贴脊柱。
And exhale, soften in the knees as you come forward. Take a second here, forward fold.
呼气，向前的时候膝盖放松。停留一下，向前折叠。
And then stepping the left leg back, runner's lunge. Take a second here to find a nice wide base,
然后把左腿向后迈一步，做跑步冲刺一样的动作。花点时间调整身体，保持身体稳定，
loop the shoulders up and back, just going through your checklist working through all the kinks.
将肩膀向上和向后绕，只是热身一下所有的关节。
So rather than trying to master the pose, right, we're just using it as an opportunity to check in with the bod, especially if you've been traveling.
所以我们不是试图去掌握姿势，我们只是在使用它作为一个检查身体健康的机会，特别是如果你一直在旅行。
Okay, so inhale, heart radiates forward, just kind of creating a little bit of space here.
好的，吸气，抬起胸腔，在这产生一些空间。
On the exhale I plant the palms, step it back, downward facing dog. Just one breath cycle here as I pedal the feet, kind of keep it moving, waking the body up.
在呼气的时候，我把手掌放回原位，做下犬式。交替踩脚时保持正常呼吸。继续做，唤醒身体。
