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  • (upbeat music)

  • - Alright, welcome, my friends.

  • Let's begin with the left hand on the heart,

  • the right hand right down on the belly.

  • Five minute break to chill out, to calm the nervous system,

  • and to find what feels good.

  • Take a deep breath in, maybe close your eyes here,

  • (inhales)

  • and on your exhale, really relax the shoulders.

  • (exhales)

  • And then choose to give the thinking mind a break here

  • for five minutes as you inhale deeply

  • (inhales)

  • and use the exhale to relax your shoulders.

  • (exhales)

  • Alright, on this one really breathe into your hands here

  • so fill up with breath, big inhale,

  • (inhales)

  • and exhale, relaxing the shoulders.

  • (exhales)

  • Awesome, I already feel relaxed.

  • Bring the left hand to the earth,

  • sweep the right fingertips all the way up and over,

  • big side body stretch here.

  • You can find soft easy movement here in the shoulders

  • if it feels right, checking in with the head, the neck,

  • take a deep breath in (inhales) and then exhale,

  • brings you back to center, right hand comes to the ground

  • and big inhale, just sweep the left fingertips

  • all the way up and over, feeling it out,

  • stretching the side body, and paying attention to the

  • shoulder, the head, the neck.

  • (exhales)

  • Great, take one more big inhale here

  • and then use your exhale to come all the way back to center.

  • Awesome, let's come to lie flat on our backs here,

  • breathing mindfully, nice conscious breath,

  • even as you transition here.

  • And right as you come down,

  • make sure that you tuck the chin to the chest

  • just a little bit to find length in the neck,

  • just lots more into the neck and shoulders,

  • and then bend the knees, bring the feet up to the mat,

  • so you can find a nice support in the lower back.

  • So you might even lift your tail

  • and just snuggle your lower back into the mat.

  • Great then snuggle your shoulder blades

  • underneath your heart space as if you were trying to

  • do a heart opener here, so nice, open chest.

  • So we have long neck, lower back supported,

  • and nice open chest.

  • Wonderful.

  • Then take your arms out, Texas T, and try to maintain

  • all of these things, open chest, long neck,

  • and lower back flushed with the mat,

  • as you lift one knee up and then the other.

  • Inhale in, exhale, allow the legs to

  • gently fall to the left and try to keep your right shoulder

  • on the ground here.

  • Big stretch, you can take the left hand to the top

  • of the right thigh, you can also turn to rest

  • on the right ear, breathing deep.

  • (inhales and exhales)

  • And then slowly bringing it back through center,

  • nice mindful breathing,

  • (inhales)

  • even in the transitions,

  • find that connect with the lower back again,

  • that openness through the chest, that long, beautiful neck,

  • inhale, exhale, over to the right.

  • Allow the legs to grow heavy here,

  • try to keep your shoulders anchored to the earth,

  • oh yeah.

  • Right hand comes to the top of the left thigh maybe,

  • and maybe we turn to rest on the left ear.

  • Breathing into the belly.

  • (inhales and exhales)

  • Close your eyes or soften your gaze.

  • (inhales and exhales)

  • And then slowly unravel, bring it back.

  • Awesome work.

  • Slowly lower the feet to the ground.

  • We're gonna bring the fingertips to interlace

  • behind the tail for a bridge pose,

  • so you'll bring your fingertips to

  • about where the heels meet and then from there

  • we'll press in the feet, lift the hips up high, here we go.

  • Snuggle the shoulder blades in, interlace the fingertips,

  • and lift the hips up,

  • long, beautiful spine here

  • as you squeeze the inner thighs together

  • and just imagine length in the spine.

  • Nice and long.

  • So the knees are reaching towards the front edge,

  • the sits bones are reaching towards the backs of the knees,

  • take one more breath here, just look straight up

  • or close your eyes, chest to chin

  • and chin towards the sky.

  • Wonderful.

  • Release everything and nice and slow articulating

  • through the spine as you come all the way back down.

  • Beautiful.

  • From here we'll walk the feet together,

  • open the knees wide, Supta Baddha Konasana

  • and you're just gonna rock the head gently side to side,

  • ear to ear, getting a little massage in the back of

  • the neck, the head rather, stretching through the neck.

  • And then take the deepest breath you've taken all day.

  • Nice big inhale in.

  • (inhales sharply)

  • Then long breath out, relax your shoulders.

  • (exhales sharply)

  • Left hand comes back to the heart,

  • right hand back to the belly,

  • and we rest.

  • (exhales sharply)

  • (upbeat music)

(upbeat music)

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B2 中高級 美國腔

6分鐘 瑜珈 with adriene(6-Minute Yoga Chill - Yoga With Adriene)

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    趙翠郁 發佈於 2021 年 01 月 28 日
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