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Okay. So now, we're going to come to all fours here, tabletop position. I'm going to walk my right palm in towards the centerline here
好的。现在，我们来到桌面姿势。我的右手来到中心线的位置。
and, on an inhale, send my left fingertips all the way up towards the sky. Now, I'm not going to collapse into this right shoulder here.
然后，吸气，一路向天空方向移动我的左手指尖。现在，不要让这里的右肩塌陷。
No way. I'm going to press up and out of the right palm, keeping the spaciousness that I've built in this little practice all along,
千万不要。我要从右掌心向外压，保持我在这个小练习中建立起来的身体延伸感，
breathing into the upper back here. Maybe the arm goes all the way up. Maybe it only goes to here.
感受呼吸到上背部。也许手臂一直往上。也许只到这里。
Just seeing where that space is today, taking a nice deep breath in, and then exhale coming back to center.
只是取决于今天想要做的伸展程度，深呼吸，然后呼气回到中心。
Left palm replaces the right. Right fingertips reach up. We'll just do this side really fast, inhaling.
用左手掌代替右手。向上伸展右手手指。我们这一侧的动作将做得快一些，吸气。
You can move at your own pace, drawing that shoulder away from the ear, breathing nice, long, deep breaths,
你可以按照自己的节奏做动作，让肩膀远离耳朵，缓慢，深长的呼吸。
and then exhale back to center. We're going to do it one more time. This time, keep the palms a little bit wide.
然后呼气，回到中心位置。我们将再做一遍。这一遍，两手掌的距离大一些。
Instead of drawing the right palm into the center, I'm going to keep it right where it is as I inhale.
这一遍，我吸气的时候不把右手放在中间，而是保持在原来的位置就可以了。
Open the left palm up. Take a deep breath in. And this time, I have the needle.
向上张开左手掌。深吸一口气。这次，我有一根“针”。
I'm going to take my left fingertips under the bridge of the right arm and come to rest on the outer edge of my left shoulder.
我要把左手指尖放在右臂的桥下，用左肩的外缘休息。
Left ear comes to the Earth, and I begin to breathe into the upper back here, particularly the left side.
左耳着地，我开始向上背部呼吸，特别是左侧。
For more leverage, I can tent the right fingertips here, maybe bend that right elbow up to find a little bit more in that upper back.
为了利用杠杆原理对上背部做到更大程度的练习，我可以把右手的指尖搭在这里，也许可以把右手肘向上弯曲。
The toes are going to want to come together. I really don't mind that. But if you like, you can just keep a little integrity here by keeping the tops of the feet pressing into the Earth.
脚趾想要合拢。我不介意这一点。但如果你愿意的话，你可以在这里保持一点练习的完整性，保持脚尖紧贴地面。
For more leverage or for a little bit of a deeper stretch, you can also add extending the right leg,
为了获得更多的杠杆作用或稍微深一点的伸展，你还可以伸出右腿，
just kind of using the right toes here again to press a little bit deeper into the posture.
只要再用右脚指头向下按压就可以了。
But I say start here, and then work your way up to here. So being really mindful in the shoulders here.
但是我说的是要从这里开始，然后沿着你的路走到这里。真正需要注意的是肩膀。
Let's come out of the posture. Take a deep breath in and exhale out, following your breath back to center and planting the left palm.
让我们从姿势中走出来。深吸一口气，呼气后回到中心，左手掌向下接触地面。
Again, this time, we're not walking into the center, but keeping it nice and open.
再一次，这次，我们不是来到中心线，而是保持动作的良好和开放。
As I inhale, right fingertips reach up towards the sky, and then exhale, diving through,
当我吸气时，右手指尖向上伸向天空，然后呼气，仿佛潜入水中，
right fingertips under the bridge of the left arm as I come to the outer edge of my shoulder here.
当我来到肩膀的外缘时，右手指尖在左臂桥下。
Hello. Breathing here, each side will be a little bit different. I can use my left fingertips here to tent the palms.
你好。在这里呼吸，两边会有点不同。我可以用左手指尖撑住手掌。
Bring that left elbow up. Another option that I sometimes offer students is to come palms-together here
把左肘抬起来。我有时给学生的另一个选择是双手掌合在一起，
and just kind of gently extending those right fingertips. That feels nice.
轻轻地伸出右手指尖。这感觉真好。
Another option to go a little deeper, again, is to extend the left leg. Curl those toes under,
另一个可以再加深一点动作的选择是伸展左腿。把脚趾卷起来，向下，
breathing into that upper body, that upper back. Then following your breath to come out of the posture,
感受呼吸来到上半身，上背部。然后跟着你的呼吸走出姿势，
moving nice and slow and mindfully here, and back to all fours.
慢慢地，有意识地移动，然后回到四肢着地。
Okay. So now, we're going to come onto the belly for a little cobra sequence,
好的，现在。我们来做一个眼镜蛇体式，
gently coming onto the belly, drawing the palms underneath the shoulders here,
轻轻地腹部着地，把手掌放在肩膀下面，
and then keeping the feet just nice and hip-width apart here, pressing into the pelvic bone,
然后保持双脚和臀部分开，身体重心压入骨盆，
looping the shoulders. The elbows are coming in nice and close to the side body.
绕动肩膀。肘部紧贴身体两侧。
Go ahead and rest your forehead on the mat. Then we're going to move nice and slow here,
继续，把你的前额放在垫子上，我们休息一下。我们慢慢来，
inhaling and exhaling, pressing into the pelvic bone, pressing in your foundation, drawing the shoulder blades in together
吸气呼气，压入骨盆，按压核心，并拢肩胛骨，
and down, as we slowly look up. Not a big move here at first, just a nice gentle thing,
当我们慢慢向上看时，并拢肩胛骨向下。一开始在这里没什么大动作，只是舒适的移动，
and then exhale back down. Forehead kisses the mat, moving with the breath.
然后呼气。前额贴上垫子，随着呼吸移动身体。
Now, whether you rise up on the exhale or the inhale is totally your choice. I say for a sequence like this
现在，你可以任意选择抬起身体时是呼气还是吸气。这样的一个体式练习
that's therapeutic and about getting into those dark nooks and crannies, it's just about following your breath.
是有治疗性的，可以带我们进入那些黑暗的角落和缝隙，只是跟随你的呼吸。
You might start to find a little more space. We're moving in a nice speed, nice and mindful.
你可能会发现身体具有了更好的柔韧性。我们正以一个很好的速度，全神贯注的进行练习。
Notice lots of space between the ears and shoulders. Then if you want, from here,
注意耳朵和肩膀之间要保持空间。如果你愿意，从这里开始，
you can build this into upward-facing dog. We're not going to do that today. But if you already have a practice
你可以把它做成上犬式。我们今天不打算那样做。但是如果你已经有了一个热身练习，
and you're ready, you can begin to take this into a nice upward-facing dog.
你准备好了，你可以继续做一个漂亮的上犬式。
When you feel satisfied, you can send it to a downward-facing dog or just a nice little counter pose here,
当你感到做好时，你可以继续做下犬式，或者仅仅是做一个很好的反摆姿势，
as we come into extended child's pose, swimming the fingertips forward, up and back,
当我们进入延展婴儿式的姿势，向前，向上和向后游动指尖，
and then resting the forehead. Shoulders melting forward as we breathe into the back and rest.
然后前额着地，放松一下。当我们的呼吸来到背部，感到肩膀都要融化了。休息一下。
Okie doke. So that was a yummy sequence for the upper back. This actually was a request from a viewer.
所以这对上背部来说是一个很棒的练习。事实上这是来自一名观众的请求。
So if you have other things that you're craving some relief, or you want some yoga knowledge or advice on,
所以，如果你寻求一些放松，或者你想要一些瑜伽知识或建议，
leave me a comment below. Leave your requests. Questions always welcome.
请在下面给我留言。留下你的需求。欢迎提问。
Subscribe to the channel if you haven't already, and I will see you next time. Namaste.
如果你还没有订阅这个频道，请马上订阅吧。下次再见。
