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Hey everyone. Welcome to Yoga with Adriene. I am Adriene, and I am super-excited because today we have a sequence for the complete beginner.
大家好，欢迎来到阿德琳的瑜伽课堂，我非常激动，因为今天我们要为完全没有基础的观众带来一节瑜伽练习。
If you're new to yoga or you've been curious about yoga practice and all its wonderful beautiful benefits,
如果你是瑜伽新手，或者你对瑜伽练习及其美妙的益处感到好奇，
this is a great sequence for you. You don't need any blocks, you don't need any blankets; all you need is your body and an open mind.
这是一个很适合你的练习。你不需要任何瑜伽砖，不需要任何瑜伽垫；你所需要的只是你的身体和一个开放的思想。
If you have a mat that's great, but otherwise, open mind, open heart. Let's get started.
如果你有一个垫子，那很好，但除此之外，开放你的思想，开放你的心。让我们开始吧。
OK, my friends and my new friends, we're going to begin in a cross-legged position we call this Sukhasana, or the easy pose, the pose of ease.
好了，我的朋友们和我的新朋友们，我们将以一个盘腿的姿势开始，我们称这个姿势为简易坐，或者简单的姿势，放松的姿势。
Take a second here to check in with the breath by maybe looping the shoulders a couple times forward, up, and back.
在这里花一点时间，配合呼吸通过向前、向上、向后转动几次肩膀来热身。
Inhale looping forward, exhale grounding down and back.
吸气向前，呼气向下，向后。
Just finding a little organic movement, and then maybe checking in with the neck
只是有规律的活动下，然后活动一下脖子，
by maybe just moving one ear over one shoulder. Then we'll go forward into chest, shaking the head, yes and no.
用耳朵去靠近肩膀。然后低头靠近胸腔，摇动头部，点点头，摇摇头。
Coming back to center, we'll bring the head over the heart, the heart over the pelvis. Take a second to maybe close your eyes or soften the gaze
回到中心，挺直身体，使头部，心脏，骨盆在一条直线上。花点时间闭上眼睛，或者柔化你的目光，
so you can maybe go inward a little bit here as we find alignment; head over heart, heart over pelvis.
所以当我们调整好身体为一条直线的时候，你可以试试内观。
We lift the sternum, lift the chest, and then again, ground down through the elbows on the exhale.
我们活动胸骨，抬起胸部，然后再一次，呼气时，感受通过肘部的力量，使身体扎根于地上。
Find a nice space between the ears and the shoulders. We just come into the moment with a little integrity, whatever that means to you.
保持身体的挺直，我们要进入一个身心合一的时刻，每个人的体会可能不同。
For me, it means body awareness, mind awareness, noticing where my thoughts are, and coming back to that body awareness.
对我来说，它意味着身体的觉知，精神的觉知，注意到我的思想在哪里，然后回到身体意识。
See if you can begin to deepen your breath; nice, long inhale in and a nice, long, juicy exhale out.
看看你能否开始加深呼吸；很好，深吸气，然后深深地呼气。
Keep that going; nice, long inhalation and a nice, long, extended exhale out. Draw your palms together at the heart.
保持；深吸气，然后深深地呼气。掌心合拢。
Take a deep breath in. Each time we come here, this is a great little beginners' tip: Each time we come to this mudra, we call it Anjali Mudra,
深吸一口气。每次我们做到这，有一个很棒的针对初学者的小提示：每次做这个手势的时候，我们称之为合十印，
you can think about lifting your sternum or your heart up to your chest. Often when we get a little bit tired,
你会有意识地提升胸骨或者心脏。当我们有点累的时候，
and we will in our practice, we can have this little reminder to loop the shoulders and lift the sternum to the thumbs each time
在练习中，我们可以通过做这个手势来放松肩膀，提升胸腔到拇指的位置。
we come to this hands-at-the-heart or this prayer position, Anjali Mudra. Practice that now. Inhale, lift your sternum up to your thumbs,
我们来到这个手放在心脏或这个祈祷的姿势，合十印。现在开始练习。吸气，把胸骨举到大拇指，
draw your lower belly or your navel in to meet your spine. Again, we're just coming into this active body but with this sense of ease.
把你的小腹或肚脐收起来，贴近你的脊椎。再说一次，我们刚刚热身完，但是要放松身体。
This is going to be a wonderful tool for beginning a yoga practice; just finding the balance between active body, strength, engaging qualities,
这是开始瑜伽练习的一个很好的热身；使我们在活跃身体，力量，吸引人的品质之间找到平衡，
and then also a softness, an ease, a lightness, a calmness, if you will. Finding a place where those two can dance and be together
也可以是一种柔软，一种轻松，一种放松，一种平静，如果你愿意的话。找到一种方式，让二者结合，
is what our yoga is all about. Interlace the fingertips, follow your breath. As you inhale, press the palms forward, up, and back.
这便是瑜伽的意义。指尖交错，跟随你的呼吸。当你吸气时，手掌向前，向上，向后。
Nice and easy as we climb up the side body, climb up the spine. On your next exhale, release the fingertips down.
当我们拉伸身体侧面，拉伸脊柱的时候注意放松身体。下一次呼气的时候，放下手臂。
Nothing fancy, just checking with the body, checking with the breath. Inhale again. Forward, up, and back.
没什么特别的，只是热身，注意配合呼吸。再次吸气。向前，向上，向后。
On your exhale fingertips release with elegance, with ease; opening the shoulders, opening the chest, checking with the side body.
呼气的同时，优雅地放松手指，打开肩膀，打开胸腔，热身侧面的身体。
One more as we ground down through the top to the thighs. Deep breath and exhale release.
当我们手臂从上到下到大腿时，再来一次。深呼吸，呼气，放松。
Take your right palm to your left knee, sit up nice and tall. Send your left fingertips behind the tailbone here.
把你的右手掌放在你的左膝上，挺直身体。把你的左手指尖放在尾骨后面。
As you inhale, lift up, lift your heart, exhale journey towards the left. Find a gentle twist. Navel draws in towards the spine,
当你吸气时，向上挺直身体，提胸，身体转向左侧的同时呼气。温柔的进行这个体式练习。肚脐收紧向脊柱靠拢，
and we remember that we come to the mat to have an experience in our body. Don't crank yourself into the posture.
请记住我们练习的目的是为了体验我们的身体。不要强迫自己去做出一种姿势。
Have the experience of gently moving into the twist, maybe closing the eyes for one last breath.
体验一下轻轻进入扭转的过程，也许闭上眼睛做最后一次呼吸。
We gently release back to center and take it to the other side; left palm to right knee, sit up nice and tall.
我们轻轻地回到中心，然后做另一边；从左手掌到右膝盖，坐直身体。
This time I'm going to turn to the side so that you can see my spine here. The tendency is going to be to round forward.
这次我要转到一边，这样你们就能看到我的脊椎了。一会儿我会转向前方。
We spend a lot of time here all the time, so no worries. In time, we're going to begin to lengthen tailbone down,
我们花很多时间这样做，经常保持这样的体态，不要担心，这次，我们将要拉长尾椎骨。
lower back becomes nice and long, heart lifts, shoulder blades ground down, and we find our twist.
拉长下背部，提升胸部，肩胛骨向下放松，然后我们就会感受到扭转的感觉。
What I'm trying to say is don't sacrifice this lift in the heart and this length in the spine for a deeper twist.
我想说的是，不要为了来做更深的扭转，就忘了提胸和拉长脊椎。
This is wrong y'all; it's just wrong. Find what feels right, what feels good. It might mean that you don't go all the way far back at first.
这是大错特错的。去做让你觉得正确的，舒服的动作。可能你开始练习的时候，没有办法做到很大程度。
We keep a nice mindful twist, using that exhale to journey a little deeper, even if it's just energetically,
我们保持一个很好的扭转，利用这个呼气来进行更深一点的扭转，即使只是精力充沛，
and then gently releasing back to center. Take a second one more time to interlace the fingertips with the heart.
然后轻轻转回到中心。再花点时间，将指尖在心脏前交叉。
Inhale, palms reach forward, up, and back. Long puppy belly we stretch; lift it up high, and then exhale, release fingertips to the mat.
吸气，手掌向前、向上、向后伸展。我们拉伸肚子像小狗的肚子一样长；把手臂举高，然后呼气，放松手臂，指尖放在垫子上。
Side body stretch nice and easy, keep grounding through the legs. The legs aren't just limp, they're nice and active;
感受侧面身体拉伸后的放松，保持腿部接地。腿不仅仅是柔软的，它们很好很有活力；
tops of the thighs drawing down. Plant your left palm or left fingertips, beginner yogi's choice.
大腿上部向下拉。左手掌心或左手指尖着地，初学瑜伽者很好的选择。
Press into the palms or the fingertips, and then send the right fingertips up, think up, up, up, up, and then go over.
按压手掌或指尖，然后将右手指尖向上，向上，向上，向上，向上，然后再向上。
Careful not to just go over trying to mimic an asana that you've maybe seen before; have an experience.
注意不要去模仿你以前可能见过的体式；体验一下。
Inhale, reach it up, keep this lift in the heart, and then exhale, side body stretch. Here, we're not going to hold,
吸气，向上伸展，保持挺胸，然后呼气，伸展侧身。这里，我们不打算保持动作，
but we're going to set the tone for our yoga practice and our yoga journey by finding a little self-expression,
但是我们要通过自发动作为我们的瑜伽练习和瑜伽之旅定下基调。
finding a little movement. You might sway up and down, front and back, you might close your eyes,
找到你喜欢的动作。你可以上下摇摆，前前后后，你可以闭上眼睛，
you might stretch your mouth, you might wiggle the fingertips. Draw the shoulders away from the ears, take a deep breath in, and exhale swiftly through center
你可以伸展你的嘴巴，你可以扭动你的指尖。肩膀远离耳朵，深吸一口气，然后呼气快速地回到中心。
and to the other side, creating space in the body, connecting to the breath. Remember, there's no right or wrong here.
做另一边，延展身体，配合呼吸。记住，这里没有对错之分。
It's great, just takes the edge off. We're going to learn some basics, we're going to focus on alignment, but really it's about that self-expression.
这很棒，我们舒缓下压力。我们要学习一些基础动作，保持身体在一条直线就可以了，最重要的是你找到了练习的感觉。
Find a moment or two to find a little movement, and then swiftly we come back to center. We're going to take the palms and dive forwards onto all fours.
向下做一两次运动，然后快速地回到中心。我们将掌心向前，四脚着地。
I'm going to align wrists underneath the shoulders and knees directly underneath the hip points.
我要调整身体，使手腕在肩膀下面、膝盖在臀部的下面。
