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What's up everyone? Welcome to Yoga with Adriene, I am Adriene,
大家都好吗？欢迎来到阿德琳的瑜伽课堂，我是阿德琳，
and today we're gonna learn an awesome pose called Knees, Chest, and Chin pose.
今天我们要学习一种名叫“膝盖、胸部和下巴”的超赞姿势。
This posture is an amazing preparatory posture for Chaturanga or Chaturanga practice.
这种姿势是四柱支撑式的准备姿势。
Or if you're a beginner, this is a wonderful pose to just kind of substitute
或者如果你是初学者的话，这是一种很好的替代动作，
so that you can build strength in the transition from Downward Facing Dog all the way through Upward Facing Dog.
这样你就可以在从下犬式一直到上犬式的过渡过程中建立力量。
Great for the back body, great for the core, really great for the arms and legs too.
非常适合后身，适合核心，也非常适合手臂和腿部。
So let's hop on the mat and learn Knees, Chest and Chin, or also called Ashtanga Namaskara. Let's hop to it!
那我们就来到垫子上学习“膝盖，胸部和下巴”吧，也可以称其为阿斯汤伽拜日式。
Alrighty, so to begin we're going to come to all fours.
好了，我们四肢着地。
And I'm just gonna kind of walk us through a couple different stages of this.
我只是带大家经历几个不同阶段。
And so, for starters we'll begin with the knees already on the mat.
对于初学者来说，我们从膝盖开始，膝盖已经放在垫子上了。
I'm gonna walk the knees in towards the midline and walk my wrists underneath my shoulders.
我要把膝盖朝着中线移动，手腕要放在肩膀下。
So I'm gonna come to kind of a half plank here, so I'll maybe lift the toes up and tuck the pelvis.
我要在这里做一个半平板支撑，我抬起脚趾并收腹。
And again, just take a second to find your alignment.
保持身体在一条直线。
Wrists underneath the shoulders, pressing up and out of the palms.
手腕放在肩膀下方，向上向外按压手掌。
If you feel like your shoulders are kind of coming up towards the ears here, you can, say, remind yourself to draw them away.
如果你感觉肩膀要靠近耳朵了，可以提醒自己将它们拉开。
Okay, and then I'm gonna go knees. Okay, knees are already on the ground. And then I'm gonna think chest and chin.
然后我要看看膝盖。好，膝盖已经在地上了。然后我要练习胸部和下巴。
So the next thing to come down is the chest. I'm gonna hug my elbows into the side body.
下面来到胸部。我要移动肘部到侧身。
They're gonna wanna splay out like a push-up. Keep them hugging into the side body as you lower chest down.
它们要像俯卧撑一样张开。当你降低胸部时，保持它们在体侧。
Now as I slowly lower chest down I'm going to rock my pelvis
现在当我慢慢降低胸部时，我要晃动骨盆，
so that I can keep my hips reaching up towards the sky as I lower chest to the mat.
当我将胸部降低到垫子上时，我的臀部就可以向上朝向天空。
Hips stay up, chist, chest comes down, chist, and then chin releases to the earth.
臀部抬起，胸部降低，然后下巴贴到地面。
Great, take a deep breath in here, lower the legs, and then inhale Baby Cobra, why not?
太好了，在这里深吸一口气，放下双腿，然后吸气，做小眼镜蛇式。
And exhale we release, curl the toes under, come back to all fours and let's try that again.
然后呼气，弯曲脚趾，四肢着地，我们再试一次。
So again, we're going knees, chest, chin. So knees are gonna already be on the ground to start. Got excited there.
再来一次，我们要练习膝盖，胸部，下巴。膝盖已经放在地上了，兴奋起来。
I'm gonna hug the elbows into the side body, inhale in, exhale. I slowly lower chest down to the ground.
我要移动肘部到侧身，吸气，呼气。我慢慢将胸部降低到地面。
As I do that I let my hips rock up towards the sky, Knees, chest, I look forward and then slowly release chin.
当我这样做时，我让臀部朝向天空，练习膝盖，胸部，向前看，慢慢降低下巴的位置。
Now this time stay here, and rather than just collapsing all your weight into the mat, blah,
这一次待在这里，而不是将你的全部体重压在垫子上，
keep elbows hugging in, back body alive, navel drawing in towards the spine.
保持肘部内屈，后身保持活跃，肚脐靠近脊柱。
Kind of awkward here in terms of online yoga video but, just a yummy posture, inhale in, and then exhale, releasing everything.
这是个在线瑜伽视频，所以看起来姿势有点笨拙，但这个姿势很不错，吸气，呼气，将一切释放。
Belly comes to the mat, and inhale Baby Cobra. Exhale release. Awesome.
腹部贴到垫子上，吸气，做小眼镜蛇体式。呼气释放。太棒了。
Curl the toes under and we come back to all fours. Sweet, okay, take a second to the roll the wrist if you need to.
弯曲脚趾，我们回到四肢着地。好，如果你需要花点时间来锻炼手腕的话，那就做吧。
And then we're gonna practice this from Downward Facing Dog which is typically where you'll kind of move into it
然后我们将用下犬式对此进行练习，这通常是你进入其中的一种方式，
if you're doing a Flow class, or most Hatha yoga classes, I guess. You never know.
如果你正在上流瑜伽课程或大多数哈他瑜伽课程的话。谁知道呢。
Okay, so taking a second to check in with the body in Downward Facing Dog.
好，在你在做下犬式时，花点时间活动一下身体。
Pedal the feet for a second if that feels good. Then I'll take a nice deep breath in.
如果感觉还不错的话，就踩一下脚。然后我深吸一口气。
On my exhale, I come up onto my tippy tip toes, I shift forward, and lower the knees.
呼气时，我踮起脚尖，向前移动并放下膝盖。
Now, here we pick up with what we did before, hugging the elbows into the side body, I slowly lower chest to the earth.
现在在这里，我们开始做之前的动作，将肘部移动到体侧，然后我将胸部逐渐降低到地面。
Hip points rock up towards the sky, chin releases. Stop here one breath cycle, in, and out.
臀部朝上，下巴放松。保持一个呼吸周期，吸气，呼气。
Then I slowly press into the palms, slide the legs out. Awkward sound of my feet on the mat, just kidding.
然后我慢慢压手掌，将双腿滑出。我的脚在垫子上发出了奇怪的声音，开玩笑啦。
And then inhale, lift up Baby Cobra, exhale release. Curl the toes under, press back up to all fours.
然后吸气，从小眼镜蛇体式抬起身体，呼气释放。弯曲脚趾，回到四肢着地，向下按压。
And let's try that again. Hip bones up towards the sky, Down Dog. Alright, ready to try it again?
我们再试一次。髋骨朝向上方，做下犬式。好啦，准备好再试一次了吗？
Deep breath in, inahale, exhale, we shift forward,
深呼吸，吸气，呼气，我们向前，
lower the knees first, hug the elbows into the side body, knees, chest, lowers down, chin to earth.
首先放低膝盖，将肘部移动到体侧，膝盖，胸部，向下，下巴贴到地面上。
Take a deep breath in, and on your exhale sliding through Cobra.
深吸一口气，然后呼气，滑到眼镜蛇体式。
Gently release, curl the toes under, press it back up to all fours.
轻轻松开，在下方弯曲脚趾，然后回到四肢着地，向下按压。
Let's try one more time. Hip bones up towards the sky.
让我们再试一次。髋骨朝向天空。
Knees, chest, chin moving, flowing with the breath, and again,
膝盖，胸部，下巴移动，随着呼吸而进行移动，再一次，
making sure that when we release chest to the earth we're not dumping our weight just into the earth without any integrity,
确保当我们放松胸部贴到地面上时，我们没有将全部体重压上去，
but, again staying alive through the back body, and really through the whole body, full body experience.
但是我们要让后身和全身都得到体验并保持活力。
Here we go, inhale in, exhale, shifting forward, knees lower down. Elbows hug in, chest, hips up towards the sky.
来啦，我们吸气，呼气，向前移动，膝盖降低。肘部，胸部，臀部朝天。
Pause here, knees, chest, chin. On an exhale, slide it through. And exhale, release.
停在这里，膝盖，胸部，下巴。呼气时，滑动身体。然后呼气，释放。
Great, curl the toes under, press back up to all fours, and then we'll walk it back.
太棒了，弯曲脚趾，四肢着地，向下按压，然后我们往回走。
Maybe taking a second to roll out the wrist. Take a deep breath in and then exhale, let it go.
也许要花一秒钟的时间活动一下手腕。深吸一口气，然后呼气，好啦。
Alrighty then, so that was knees. I just did an Ace Ventura thing, didn't I?
好啦，这就是膝盖的练习啦。我只是做了一点《神探飞机头》里的事情，不是吗？
Alrighty then, I'm gonna roll with it, let's not cut, let's roll with this.
好吧，那我就继续说下去吧，不要剪掉，接着说。
Okay, that was Knees, Chest and Chin pose. I think this is a great posture to practice even if you're already doing Chaturanga.
好吧，这就是“膝盖、胸部和下巴”的体式。我觉得即使你已经在做四柱支撑式了，这也是值得练习的一个不错的体式。
I think this is a wonderful pose to just have in your tool belt so that if you're going hard or, you know, just to have that tool.
我认为这是一个超棒的体式，算是一个工具，因此，如果你要努力的话，把这个当做你的工具吧。
If you're listening to your body and you're tired, say you're in a faster paced class, you can sub with this posture.
如果你正在听从自己身体的声音并且感到疲倦，比如说你的课程节奏很快，你就可以采用这种姿势进行锻炼。
Or, if you're a beginner, you're new to yoga, this is an amazing pose to work with integrity.
或者如果你是初学者的话，这对你来说是个很棒的锻炼身体一致性的体式。
To give yourself the time and practice you need to get to Chaturanga practice, okay?
你要花点时间来练习的话，那就试试四柱支撑式吧，好吗？
I feel like often we rush this process, and we end up injuring the shoulders and just kind of being like,
我觉得我们经常会匆忙完成这个过程，最终会伤到肩膀，
sad, you know, like I can't do it, I'm not strong enough.
就有点难过，你知道的，就好像是我做不到，我不够强壮。
But hopefully with this posture you'll realize that it's not just all about these guys, but it's about full body experience.
但是希望通过这个体式，你会意识到强壮不是最重要的，重要的是全身的体验。
So, leave questions, comments below, let me know how it goes. I love hearing from you guys.
在下面留下你的疑问和评论吧，让我知道如何展开教学。我想听听你们的声音。
And, peace be the journey, cool runnings. Namaste.
祝你一切顺利。合十礼。
