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Hey, everyone! Welcome to Yoga with Adriene.
大家好！欢迎来到阿德琳的瑜伽课堂。
I'm Adriene and today we're going to learn a pranayama practice, or a breath technique,
我是阿德琳，今天我们要学习“调息法”或者说是呼吸技巧，
called alternate nostril breathing, or nadi shodhana.
称为交替呼吸法或清理经络调息法。
It's one of my favorite tools. I feel like almost everyone can benefit from this practice.
这是我最喜欢的方法之一，我觉得几乎每个人都可以从这个练习中受益。
It's a very simple breath technique with an abundance of benefits.
这是一种非常简单的呼吸技巧，它有许多好处。
Everything from being a nice tool to cure headaches, anxiety,
它可以治疗头痛和焦虑，
it's a great connector of the brain and body and something to balance out the nadis, or the energy channels in the body.
它可以很好地连接大脑和身体，也可以平衡气脉或者说是体内能量通道。
So hop on the mat or find a comfortable seat and we'll learn it together, nadi shodhana.
跳上垫子或找到一个舒适的座位，我们来一起学习清理经络调息法吧。
All right, so to begin, we're going to come into a comfortable seat,
好的，首先我们要坐在一个舒服的位子上，
so you might come into sukhasana here, like a nice cross-legged position.
你可能会用简易坐的姿势，就像盘腿一样。
I'm using a block under my butt today. You can also fold a blanket or use a pillow.
我今天在屁股下面垫了瑜伽砖，你也可以用叠起来的毯子或枕头。
If that's not comfortable for you and you want to try this, you can do this in a chair.
如果你觉得那样不舒服，而且还想尝试一下这个练习的话，那就坐在椅子上。
Just make sure that you're in a nice, supported position so that your back can be nice and tall
你只需确保自己处于一个良好的支撑位置即可，这样你的背部就可以挺起来，
and we can sit up with the head over the heart, the heart over the pelvis, just a suggestion.
然后我们坐直，头部在心脏上方，心脏在骨盆上方，这只是一个建议。
So I'm going to come into my nice, comfortable seat here, cross-legged position.
我将以盘腿姿势坐在这个舒服的位子上。
Again, I've lifted the hips, just to give myself a little bit of space for the thighs and the knees, legs to drop down.
我又一次地抬起了臀部，为大腿和膝盖留一点空间，双腿放下。
Take a second, roll up through the spine, maybe loop the shoulders forward, up, and back.
卷曲脊背慢慢向上挺直，绕肩向前、向上、向后。
And then, just take a couple of seconds here to just notice your breath as we inhale in through the nose and out through the nose.
然后在这里花几秒钟，注意一下我们通过鼻子进行的呼吸。
Inhaling in through both nostrils and exhale out. One more. And exhale, we arrive.
通过两个鼻孔吸气、呼气，再来一次，呼气，好啦。
Just kind of checking in with the body and opening the mind to learn something new.
稍微活动一下身体，开放思想，学习一些新东西。
Take your right hand in front of you, if you're left-handed, you can do this with your left hand and on the blog,
将右手放在面前，如果你是左撇子的话，你可以用左手做这个练习，在博客上，
I'll talk about how to adjust for the left hand, but for now, we're going to use the right hand.
我会说说如何用左手完成练习，但现在我们将使用右手。
I'm going to take my index finger and my middle finger and drop it down towards my palm.
我将食指和中指放到手掌里。
So for some, this might be kind of like already a little yoga for the brain.
对于某些人来说，这可能像是让大脑做的瑜伽练习。
So just give it a try, you can even take your other hand and bring the fingers down, just kind of guiding it there.
试试吧，你甚至可以用另一只手握住这只手并放下手指，把它们引导到那里。
And in time, this will become easier, with practice. Right? It's all about practice.
经过长时间练习，这个动作就会变得更加容易，对吗？全在于练习的次数。
If you're finding that this is just too distracting and you're, like, not able to do this in the hand today,
如果你发现这让人心烦意乱，而且今天没法把手比成这样，
then it's okay to go hang loose.
那你也可以比六。
Bring all three middle fingers down and just use the thumb and pinky.
将中间的三根手指全部放下，然后使用大拇指和小指即可。
This is a nice little beginner's tip, but like I said, with practice, this will become easier.
这是一个不错的新手技巧，但是就像我说的那样，通过练习，这将会变得更加容易。
So the index finger and the middle finger are coming down.
把食指和中指放下来。
And for this practice, pranayama practice, I'm going to use my thumb and my ring finger.
对于这种“调息法”练习，我将使用我的大拇指和无名指。
The pinky is just kinda there for style, mudra points.
小指只是为了好看和表达感情。
So I'm going to sit up nice and tall and I'm going to take my right thumb to my right nostril, kind of sealing the deal here.
我要坐得直直的，将右手的大拇指放到右鼻孔上，就像是把一件事定下来了。
Sealing it up, sealing it up. And I'm going to inhale in through the left nostril.
堵上，堵上，我将从左鼻孔吸气。
Inhaling in through the left nostril, here we go.
用左鼻孔吸气，我们开始啦。
After the inhale, I pause and I take my ring finger and seal the left nostril, exhaling out through the right.
吸气后，我会停顿一下，用无名指堵住左鼻孔，从右鼻孔呼气。
Inhaling in through the right. I seal the right nostril with my thumb and exhale through the left.
用右鼻孔吸气，用大拇指堵住右鼻孔，然后从左鼻孔呼气。
Inhale through the left. Sealing with left nostril, with left finger, sorry and exhaling through right nostril.
用左鼻孔吸气，用左鼻孔，抱歉，用左手指，然后从右鼻孔呼气。
Inhale in through right nostril. Pause, sealing with the thumb, and exhale through left nostril.
用右鼻孔吸气，停顿一下，用大拇指堵住，然后从左鼻孔呼气。
So just in case you're like, "What?" Here's a little tip. Each time I inhale in, I seal. Then, I exhale out, I inhale in, and seal.
如果你不懂的话，我告诉你一个小窍门。每次吸气我都会堵住。然后我呼气，吸气，堵住。
So just a beginners' tip is each time you inhale, that's when you're sealing and alternating to the next nostril.
我给初学者的小建议是，每次吸气就是你要堵住并换到下一个鼻孔的时候。
So each time I inhale in, I seal and alternate.
所以每次吸气时，我都会堵住并交换。
So we're going to give it a little bit of practice time together and then you can just try this on your own.
我会给你一点练习时间，然后你可以自己尝试一下。
At first, again, this might feel a little more like yoga for the brain, even though it is yoga for the brain.
刚开始时，这可能感觉像是让大脑做的瑜伽练习。
Certainly replenishing and good for the mind and brain, but don't get frustrated and quit.
这当然可以作为补充，而且它对大脑是有益的，不要感到沮丧，也不要放弃。
Stick with it and soon, your brain and body will work together.
要坚持下去，很快，你的大脑和身体就会协同工作。
So here we go, we take a nice deep breath in through both the nostrils. And a nice exhale out.
开始，我们用两个鼻孔进行深呼吸，呼出一口气。
We find our mudra here, relax your jaw. You can close your eyes.
我们在这里找到我们的感情，放松下巴。你可以闭上眼睛。
And we seal the right nostril with the right thumb. Nice, long, smooth, deep breath as I inhale in through the left nostril.
然后我们用右手大拇指堵住右鼻孔。我们从左鼻孔进行一次长长的深吸气。
I just inhaled in, so I'm going to seal with the left ring-finger, excuse me, seal the left nostril with the ring finger,
我刚刚吸气，所以我要用左手无名指堵住，抱歉，用无名指堵住左鼻孔，
and exhale out through the right nostril.
并从右鼻孔呼气。
Let me get this clear for you, here we go. Inhale in through the right nostril.
我来说得清楚一点，开始。从右鼻孔吸气。
And seal and alternate, exhale through the left nostril. Inhale in through the left nostril.
然后堵住并交换，从左鼻孔呼气，从左鼻孔吸气。
Seal and alternate, exhale through right nostril. Inhale in.
堵住并交换，从右鼻孔呼气，吸气。
Seal and alternate. Exhale out. Inhale in. Seal and alternate, exhale out. Inhale in. Seal and switch and exhale out.
堵住并交换，呼气，吸气，堵住并交换，呼气，吸气，堵住并交换，呼气。
Inhale in. Seal and switch, exhale out. Keep it going, inhale in. Switch. Exhale out.
吸气，堵住并交换，呼气，继续，吸气，交换，呼气。
Inhale in. Switch. Exhale out. Inhale. Switch. Exhale out. Let's do one more round together, deep breath in.
吸气，交换，呼气，吸气，交换，呼气。再来做一轮，深呼吸。
Seal and switch, exhale out. Inhale. Switch. Exhale out. Release the mudra, palms to the tops of the thighs.
堵住并交换，呼气，吸气，交换，呼气，放松，手掌放到大腿根。
We take a deep breath in through both nostrils and we exhale, release.
我们用两个鼻孔深吸一口气，然后呼气，释放。
Take a second here to just notice how you feel. Eyes closed, skin on the face nice and soft.
在这里花些时间关注自己的感受。闭上眼睛，感受一下柔软的面部肌肤。
And then, gently, we'll open the eyes, soft gaze.
然后轻轻地，我们睁开眼睛，让自己的目光变得柔和。
And inhale, drawing the shoulders all the way up to the ears deep breath in, and exhale, let it go.
吸气，将肩膀一直拉到耳朵，深呼吸，呼气，放松。
All right, so that was alternate nostril breathing. Like anything in our yoga practice, remember, it's a practice.
好啦，这就是交替呼吸法。像我们瑜伽练习中的任何内容一样，请记住，这是一项练习。
So if it feels like you're doing this at first or if it feels weird or funky,
如果你是刚开始练习，或者感觉很奇怪的话，
I encourage you as your teacher and as your friend to return to it and give it a try,
作为你的老师和朋友，我建议你继续尝试一下，
maybe give yourself a little goal to try this video four times this next coming week, just to see what happens.
你也可以给自己定一个小目标，下周做4次这个练习，看看有什么变化。
As I mentioned before, this breath is great for just connecting brain and body,
就像我之前说的，这种呼吸非常适合连接大脑和身体，
it's great for replenishing and waking up the body and the energetic channels in the body, or the nadis.
这对于补充和唤醒身体和体内的能量通道，还有气脉，都是非常有用的。
It's wonderful for anxiety, if you're a student or you're a creative person,
如果你是个学生或者你做一些具有创造性的事情的话，那么这个练习对缓解焦虑是非常有好处的，
you have a big project coming up or an exam or something like that,
你要是有一个即将进行的大项目或者考试之类的，
this might be a great thing to practice to just get the mind and the body centered and just kind of calm the nervous system.
这个练习可以让大脑和身体集中，还能平息神经系统。
There's, as I said before, an abundance of benefits to practicing this regularly
正如我之前所说，经常做这个练习有很多好处，
and I'm gonna talk about all of them and more on the blog,
我会在博客上说说所有的好处，
so make sure that you hop on over there to read the article associated with this video.
因此，确保你能点击阅读与该视频相关的文章。
As always, I love to hear your questions, comments, but really, for this one, for this pranayama technique, this breath practice,
像往常一样，我想看到你们提出问题并做出评论，但实际上，对于这个“调息法”练习，
I would love to hear just how it goes, what your experience was.
我很想了解你们的体验。
How you felt afterwards, maybe you could share with me and the others and I think we could all kind of inspire each other
做完练习后你们有什么感受，你们可以和我分享，我觉得我们可以互相激励，
and it just might be interesting to hear how others felt after practicing alternate nostril breathing.
听到其他人练习交替呼吸法的感受可能会很有趣。
And it's kinda cool, you can share it with your friends.
而且这很酷，你可以与朋友分享。
Ok, I think that's all for now I thank you and I wish you the best of luck. Have a wonderful day, namaste.
好，就这些，谢谢你，也祝你好运。祝你拥有美好的一天，合十礼。
