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One more breath, and then, on an exhale, gently release.
再做一组呼吸，然后吐气，放松。
Okay. Hold onto that focus, we're going to switch now, again.
好，继续聚焦，我们现在要转换了。
This time, we're going to lift our leg forward, bring the right ankle or whatever leg you're lifting, that ankle to the top of the opposite thigh.
这一次，我们抬起腿向前，将右脚踝放到左腿大腿处，或者将左脚踝放到右腿大腿处。
Hold onto your abs. No, hold onto the wall if you need to, or just hug those inner thighs together. Remember that opposition.
如果需要扶着墙的话，那就扶着墙，或者将双腿的大腿内侧贴紧。要记得那个对立。
Take a deep breath in. As you exhale, reach the fingertips forward and begin to bend that standing leg.
深呼吸。吐气时，指尖要向前延伸，直立的腿要弯曲。
Rotate this ankle one way and then the other, if you like.
活动这个脚踝，然后向反方向活动一下，如果你想要的话。
Again, we can have one hand at the wall here, absolutely, or railing.
我们可以把一只手放在墙上或者扶手上。
We can stay here. To go a little deeper, we'll continue the fingertips all the way down, breathing into the outer-edge of that hip.
我们可以停在这里。如果想要更深入地锻炼，我们可以把指尖一路向下延伸，一直延伸到与臀部同宽的地面。
Notice I'm not just collapsing, but I'm still pressing into all four corners of the feet. Lots of awareness.
请注意，我没有倒下，我依然将脚的四个角向下按压。要有意识哦。
Inhale in as you exhale. Slowly roll up if you are down, and then shake it out.
吸气，然后吐气。如果你朝着下面的话，那就慢慢抬起身体，然后甩甩胳膊和腿。
Same thing on the other side. Deep breath in. Long, beautiful neck, and we check it out.
另一边也是如此。深呼吸。脖子伸直，然后我们活动一下。
Crossing the opposite ankle over. Checking in with the hips, tailbone down. Spine nice and long.
把另一只脚的脚踝搭过来。看看屁股的位置，尾骨是朝下的。身体挺直。
You can rotate that ankle here, and again, you might just stay here.
你可以活动一下脚踝，然后你可以待在这里不要动。
Or, we'll send the fingertips forward and bend that standing leg to go a little deeper.
或者把指尖向前伸，直立的腿要下沉。
Breathe, and we might stay here, or we might be at the wall. Or, you might be in a mudra.
呼吸，然后我们可以不动，或者手扶着墙。你的手也可以做出手印的姿势。
Or we might go a little deeper by bending forward, again, nice, deep bend in that standing leg.
我们还可以通过向前弯曲直立腿的方式，把练习做得再深入一点。
We breathe here, lots of awareness.
在这里调整呼吸，要有意识。
Cool. Then we press into the standing leg, slowly come up, and then we shake it out.
很好，然后直立腿使劲踩地，身体慢慢起来，甩甩胳膊和腿。
Cool. Last thing I'm calling the twizzler! Just made that up.
很好，最后我要做的是多滋乐练习！这个名字是我编的。
We're going to cross the ankles; most of us have done this before.
两脚踝交叉，我们中的大多数人以前都做过这个练习。
Toes pointing forward or they can cross a little bit, too.
脚趾指向前方，交叉也可以。
But just keep nice mindfulness over what feels good in terms of toe placement.
只要脚趾摆放的位置让你觉得舒服就行。
Now, press the back two corners of the heels as well.
现在向下按压脚后跟。
Inhale; reach it all the way up like you're ... this is where I think I got the twizzler thing, like in figure skating.
吸气，一直向上拉伸，我觉得这很像多滋乐，也像花样滑冰。
Like you're about to do a twizzle. Shut up, Adriene. Pull the thumbs back, and then exhale.
就像多滋乐一样。阿德琳别说了。拇指向后，然后吐气。
Soft bend in knees. This might be different than what you've done in gym class.
慢慢弯曲膝盖，这可能和你在体育课上做的不一样。
Melt it down, go a long avant-garde for me here. Here we go.
柔和下来，我们来做得前卫一点。来吧。
So soft-bend the knees. Knees are not locked, but soft-bend the knees and then find that organic movement. Finding what feels good.
慢慢弯曲膝盖，膝盖不是固定不动的，而是要慢慢弯曲，这是个自然运动，只要自己舒服就好。
Let the weight of the head go. Breathe. Keep a focus on your feetsies.
头垂下并放松，呼吸，注意双脚。
Then to come out, press into the heels, draw the navel, connect to your center, draw the navel to the spine, and slowly release!
然后准备起身，脚后跟向下按压，收腹，然后慢慢放松！
That was a combination of roll up and release. Okay. And we switch.
这结合了卷曲和放松。好。我们做另一侧。
Last thing, then we're on our way to freedom.
最后一个动作啦，做完我们就解放了。
Just kidding, the freedom is here, right guys, with me?
开个玩笑，其实和我一起做练习就是很放松的。
Okay. Crossing the legs, inhale, tuck the pelvis, reach up. Find a soft bend in the knees.
好，双腿交叉，吸气，收腹，手臂向上伸。膝盖下沉。
Again, soft bend here, not locked. And here's a Wayne's World moment.
慢慢地弯腰，不要固定在那里不动。然后我们要做一个《反斗智多星》里的动作。
Not even going to do it. You'll know. If you know, you know. Release it down. Don't feel stuck. Work it out.
不是要做这个。你知道的。如果你了解的话，那你就知道。慢慢放松。不要卡住，继续做练习。
Awesome. Press into the heels, draw the navel up towards the spine, and slowly we reach it up, reaching up towards the sky.
很好，按压脚后跟，收腹，手臂慢慢向上伸，向天空中伸。
Towards the stars! Unravel the feet. Sit up nice and tall, take a deep breath in, look up.
朝着星星的方向！两脚分开，坐直，深呼吸，向上看。
And exhale, palms together at the heart. Namaste.
吐气，双手掌心相对，放在胸口前。合十礼。
Awesome! Now you're ready for your run! Mix and match these together, listen to your body, and let me know how your run goes.
很好！现在你们已经为跑步做好了准备！把刚才所有的练习结合起来，听从身体的感受，然后请告诉我你们的跑步进行得怎么样。
All right. I'm going to run right now, too. I am not kidding. All right. Let's go.
很好，我现在也要去跑步了。我没有开玩笑。好，我们走吧。
