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Coming into a superhero pose as I loop the shoulders by not lifting the chest.
来到超级英雄的体式时，绕肩，不要提胸。
I'm actually going to the front so you can see me loop me a little bit better.
我要走到前面，这样你们就能看清楚我的动作了。
I'm coming into a mountain pose, we call this Tadasana, with the feet hip-width apart, toes are pointing forward.
我要做一个山式，我们称之为Tadasana（意为山式），双脚分开与臀部同宽，脚趾指向前方。
Really, this is about connecting to the earth, feeling strong.
真的，这可以使我们与大地连接，传递它的能量，使我们变得强大。
We practice this here so later on when we come into all these other fun, crazy poses,
我们练习这个体式，以后当我们练习其他有趣的、疯狂的姿势时，
we practice, again, that upward current of motion while also grounding down.
我们将再次练习，身体与大地连接，感受能量源源不断的吸上来。
For now, just check in with the feet, spreading awareness through all four corners of the feet,
现在，只需要活动下脚，通过全脚掌去感受，
perhaps drawing energy up through the arches to the feet, maybe even lifting the knee caps, toning the quads;
也许通过足弓把能量吸上来，甚至可以抬起膝盖骨，调整四头肌；
just bringing a little active energy into the body,
这样可以给身体注入一点能量，
as once again, we draw the palms together at the heart and, lift the sternum to the thumbs.
再一次，我们把手掌在心脏处并拢，把拇指举到胸骨上。
Tuck your pelvis in, everyone.
大家收拢骨盆。
Again, close your eyes, find that head over heart, heart over pelvis; this time pelvis over heels or the center of the heels.
再一次，闭上你的眼睛，调整身体，使头部，胸部，骨盆在一条直线上；这次骨盆在脚跟或脚跟的中心。
Interlace the fingertips, soften the knees, find a little buoyancy as we inhale. Reach forward, up, and back.
交叉指尖，放松膝盖，在吸气时手臂抬高，向前，向上，向后伸展。感受身心的愉悦。
A nice tall stretch, and then exhale releasing the fingertips down, just like we did when we were seated.
做一个大幅度的伸展，然后呼气，放松指尖，就像我们坐着时做的那样。
Opening the chest, inhale, soft knees, reaching forward, up, and back.
打开胸腔，吸气，放松膝盖，手臂向前，向上，向后伸展。
Tailbone lengthens down, tuck your pelvis, and exhale opening the shoulders, fingertips might move a little bit.
尾骨向下延伸，收起骨盆，呼气打开肩膀，指尖可以活动一下。
Maybe checking with the neck this time: Inhale, forward, up, and back, lengthening the tailbone down, exhale.
这时可以活动下脖子：吸气，向前，向上，向后，拉长尾骨向下，呼气。
Take a second to draw a couple of circles with your nose, check in with the neck.
花点时间用鼻子画几个圆圈，活动下脖子。
Often, we think in yoga, we have to be in these crazy pretzel shapes,
我们经常认为，在瑜伽中，我们必须保持做这些疯狂的椒盐卷饼形状，
but really for me, each day; yoga really begins with this movement, this gesture;
但对我来说，瑜伽始于这个动作，这个姿势，每天都是如此；
drawing circles one way and then the other, checking with my neck, grounding down through my shoulders, elbows, and fingertips.
一个方向画圈，然后反方向画圈，活动我的脖子，通过我的肩膀、肘部和指尖向下。
Feels good. Take a second, soft knees, to bend the knees, and then reach the fingertips out; Volcano Pose.
感觉很好。用点时间来放松膝盖，弯曲膝盖，然后伸出指尖向上：火山式。
I'm lifting my toes, just to press into all four corners of my feet. I'm tucking my pelvis in.
抬起脚趾，全脚掌着地，收腹。
Your arms might get tired right away. With practice, you'll notice this gets easier.
你的手臂可能会马上感到疲劳。通过不断练习，你会发现这变得更容易了。
Pull the thumbs back, find a flying-V. If you feel like this, no space; find some space.
把拇指往后拉，做一个飞的动作。如果你这样做的话，身体会舒展不开；我们要尽量舒展身体。
Release the toes back down if you haven't already and breathe.
如果你没有准备好的话，把脚趾放回去，然后呼吸。
Spread the fingertips in celebration of you and your new yoga practice.
张开手指，庆祝你和你的新瑜伽练习。
Then take the right hand and grab the left wrist, again, just like we did before in the side body stretch, think up and over.
然后用右手，抓住左手腕，再一次，就像我们之前做过的侧体拉伸，尽量向远处延伸。
Rather than just to the side, think up, length, length, length, and then over.
而不是只是想着向侧面下弯，延伸，延伸，延伸。
This will look a little different for everyone. Again, you could find a little self-expression as you maybe sway a little back and forth.
每个人都可以做的不同。你可以做出自己的风格，比如你可以前后摇摆一下。
Then we'll come back to center. I know arms might be getting tired; hang with me.
然后我们再回到中心。我知道胳膊可能会累；跟我一起做。
Grab the opposite wrist, think up and over as you breathe into the stretch.
现在抓住另一只手腕，当你吸气开始动作时，尽量向上向远处延伸。
Ground down through your feet. Remember that sit bone-to-heel connection; tuck your pelvis.
脚掌用力踩实地面。记住，我们的动作是从坐骨到脚跟的连接；收腹。
Then we come back to Volcano Pose for one breath. As we inhale look up, by drawing a line with the nose up,
然后我们回到火山体式。做一次呼吸。吸气时抬头，鼻子向上画一条线，
and then exhale back down at the heart, palms to the sternum as we lift it up. Bring the hands to the waistline.
然后呼气手掌回到胸前，当我们抬起身体的时候，手掌放在胸骨上。把手放到腰部。
We're going to take the right foot forward and the left foot back.
右脚向前，左脚向后。
I'm wanting to get to a place ... I'm not going to spend too much time on all the fine details because I'm wanting just to get a taste for things.
我想做一个姿势……我不打算花太多时间在细节上，因为我只是想尝试一下。
Right toes are going to point forward, left toes are going to point towards the front left corner of the mat.
右脚趾指向前方，左脚趾指向垫子的左前方。
I'm going to make sure that I'm on two planes rather than one tightrope, like two skis so I have lots of space, maybe hip point apart.
我要确保我的脚是在两条线上，而不是在一个钢索上，就像在两个滑雪板上一样，这样我就有很多空间，分开臀部。
Take your right thumb, pull your right hip point back,
用你的右手拇指，把你的右臀点向后拉，
then see if you can tuck your pelvis and do this thing we've been working on where we align head of heart, heart over pelvis.
然后看看你是否能收紧骨盆，然后做我们一直在强调的，头，胸腔，骨盆在一条直线上。
The tendency is that the pelvis is going to want to spill back, but I'm going to lengthen the tailbone down,
骨盆可能会向后倾斜，但是我要把尾骨拉长，
tuck my pelvis and find integrity in the torso, lighting that fire in my belly. too.
收起骨盆，找到正确体式的感觉，这时你会感受到腹部的脂肪在燃烧。
Hands on the waistline as I loop the shoulders and breathe.
手放在腰部，向后绕肩，呼吸。
Back heel is on the earth strong, both legs are charged by maybe squeezing the inner thighs together, finding that scissor effect.
后脚跟用力的踩在地面上，双腿通过挤压大腿内侧来获得力量，感受剪刀效应。
Got excited there. Then finding that effect in the crown.
体会腿部的感受。然后感受核心的力量。
Breathe. You can stay here, bending the front knee generously.
呼吸。你可以在这停留一会儿，前膝大幅度得放松弯曲。
Eventually, I'm going to want to get to a place where the bottom of that thigh is parallel to the earth, but in due time.
最终，我想要达到一个体式，大腿的底部与地面平行，但在会在适当的时候。
I can stay here, hands on the waist, or I can reach the fingertips behind the ears and reach it up.
我可以待在这里，手放在腰上，或者我可以指尖通过耳后，向上伸展。
I'm in Warrior I, Virabhadrasana I. Pull the thumbs back, remember your alignment. Draw your navel in slightly, breathe.
这个体式是战士第一式。拇指向后拉，记住保持身体在一条直线。肚脐稍微收起来，呼吸。
If you feel like ... hug those inner thighs together, find stability as you breathe. Take a deep breath in, inhale.
如果你感觉……收紧大腿内侧，呼吸时保持稳定。深吸一口气，吸气。
As you exhale, open up to the left side of your mat; Warrior II.
当你呼气时，朝着垫子的左边打开身体，战士第二式。
I might walk my front toes towards the front edge of the mat and I might find a little bit more space,
我可能会用我的前脚尖朝着垫子的前缘走，我可能会更大幅度的舒展身体，
a little wider stance is what I'm trying to say, as I pull my pinkies back and find that lift in the heart.
我是说，我在做一个更宽一点的站姿。当我把小拇指往后拉，提升胸部。
Breathe. Strong legs, and then exhale, hands to the waistline.
呼吸。感受双腿的力量，然后呼气，手放在腰部。
I'm going to turn my right toes in and my left toes out to take it to the other side.
我要把右脚趾向里转，把左脚趾向外转，这样就能做另一侧了。
We're going to work in reverse order here, so a little yoga for the brain too, coming into our Warrior II on the left side first.
我们要以相反的顺序来做，所以我们也在对大脑进行瑜伽练习，首先来到这一侧的战士第二式。
Bend the knee. The tendency is you're going to be like, "I'm not strong, so I'm going to hang out."
弯曲膝盖。你可能会说：“我不强壮，所以我不做了，要出去玩。”
I'm going to not bend that knee so far right away, but I think you'll be surprised.
我不会立即把膝盖弯曲到很大程度，你可能会惊讶。
Get in there, get a little juicy, make sure your feet are stacked just where you need them so we're not on that tightrope.
一起做，稍微活动一下，确保你的脚正好放在你需要的地方，这样我们就不会站不稳像走钢丝了。
We're really paying attention to our foundation, working our yoga poses from the ground up.
我们要非常关注我们的核心，感受我们的力量从下到上。
Deep breath in, and exhale, hands to the waistline.
深吸一口气，呼气，手放在腰部。
Then I'm going to step the back foot in just a little bit so that I can bring that back heel to the earth.
然后我要把后脚放前面一点，这样我就可以把脚跟放回地面。
Strong legs, strong lower body, as I move my hip points gently towards the back edge, we're just now on the front edge of the map.
慢慢把臀部转向垫子后方时，感受我们腿的强壮，下盘身体的强壮，我们现在站在垫子的前方。
Lengthen the tailbone down, find that lift in the heart.
拉长尾骨，提升胸部。
We can stay here or we can reach the fingertips behind the ears to come up: Warrior I in the opposite side.
我们可以停留在这里，或者我们可以手指通过耳后向上伸展：反方向的战士第一式。
Again, don't worry about trying to create that perfect image, that perfect asana.
再一次，不要担心动作是否完美，体式是否完美。
It really is about having an experience, and then growing the pose. That makes it fun too, and less work.
这真的是一种体验，然后慢慢的调整体式。这也让它变得有趣，而不是枯燥的练习。
One more nice, long inhale in here. Hang with me. Hug those inner thighs towards the midline,
再来一次，长时间吸气。跟我一起。大腿内侧朝向中线，
and on an exhale, flow with the fingertips down back to the waistline for a little stability, hooking my thumbs behind here.
呼气，放下手臂，双手叉腰，平衡身体，拇指紧扣住后腰。
Then I'm going to turn the left toes in, come back to center, and I'm going to heel-toe-heel-toe my feet back into center.
然后我要把左脚趾转进去，回到中间，然后我要把我的脚放回中间。
When you hear that in yoga class, that's what this means: Heel-toe-heel-toe. It's silly.
当你在瑜伽课上听到这个词时，这就是它的意思：脚跟-脚趾-脚跟-脚趾。听上去傻傻的。
This time, I'm going to challenge my center of gravity by coming feet flush together.
这一次，我要并拢双脚，挑战我的平衡感。
Before we were hip-width apart, now I'm going to stand up nice and tall into tadasan, where I'll finish my practice today,
在我们分开臀部之前，现在我要站起来，站得很稳，站得很高，来到站立山式，今天我要在这个体式完成我的练习，
bringing the fingertips down, maybe closing the eyes, challenging that center of gravity;
指尖向下，或者闭上眼睛，挑战身体的平衡；
taking the experience of my practice and drawing the palms together at the heart.
体会今天整个瑜伽练习后身体的感受，掌心并拢。
Inhale in, and nice, long exhale out: Tedasana.
吸气，然后长时间呼气：山式。
That was just a simple sequence to get us started.
这只是一个简单的瑜伽练习。
The hardest thing I often discover, and I'm sure many yogis will agree, the hardest part is just showing up;
我总是觉得最难的事情，我相信很多练习瑜伽的人都会同意，最难的部分就是开始练习；
just rolling out the mat, just getting to the gym, getting to class, taking a moment for yourself.
铺开垫子，去健身房，去上课，留一点时间给自己。
Congrats to you for making it this far. You can favorite this video and return to it once a day for a week, see how that goes.
恭喜你，今天我们一直坚持练习了下来。你可以把这个视频添加为喜欢，每天看一次，坚持一周，看看结果如何。
Check out our 'Foundations of Yoga' series,
看看我们的“瑜伽基础”系列，
also really awesome for beginners where we get back to basics and we take the time to breakdown each pose.
对初学者来说也是非常棒的，让我们回到基础，我们花时间来分解每个姿势。
Leave comments or questions below. Subscribe to the channel if you haven't already. I will see you next time. Namaste.
请在下方留言或提问。如果你还没有订阅这个频道，那就订阅吧。我们下次再见。合十礼。
