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  • (upbeat music)

  • - Alright, my friends, let's begin

  • in a nice power stance today to boost our spirits,

  • boost our confidence.

  • Nice wide stance, just a little bit wider than

  • hip width apart, and then strap your boots on, just kidding,

  • but lift up through the front body, and ground through

  • the back body, so we're actively lifting up through

  • the chest, and actively relaxing, down anchoring down

  • through the fingertips, through the shoulder blades,

  • and then just check out where your pelvis is

  • in that as well, just have an awareness.

  • Okay, so maybe you lift up as if you had little headlights

  • on your hips maybe you lift up towards the sky, and then

  • just lengthen the tailbone down.

  • Just feel it out, no right or wrong here, just connecting

  • to the energy of the body as we stand up nice and tall.

  • And send some awareness out to all parts.

  • And then we're trying to walk off the mat in five minutes

  • and feel like we're one part again, one moving part.

  • So, we'll bend the knees and inhale, reach for the sky,

  • just spread your fingertips and really stretch the arms.

  • So really really reach energetically, all the way up,

  • and then exhale, float it down.

  • And see if you can take up even more space here,

  • bend the knees, inhale,

  • spread the fingertips, and exhale,

  • floating down.

  • Couple more times, inhale, nice fresh breath in,

  • feel your feet on the earth,

  • and exhale, let go of anything that's been bugging you

  • or bringing you down, just let it go.

  • And one more time, big inhale, reach up overhead fingertips

  • kiss, and then exhale, release again, allowing anything

  • that's not serving you, let it go, all right, and then we're

  • slowly begin to check in with the neck,

  • by nodding the head no.

  • And try to keep that lift in the heart,

  • that grounding through the back, and then yes, yes, I will

  • rise to my full potential.

  • Fabulous.

  • Bring the head back to center stillness,

  • hands come to the waistline,

  • and then we take this power pose a little bit further,

  • by looping the shoulders around and back, so we're literally

  • going to anchor the shoulder blades down the back body

  • you can have some fun with it, and then lift your toes

  • and press the feet away from the earth.

  • So you're trying to create this little rebound effect

  • with the feet.

  • And then take your thumbs to the back and then just play

  • with that pelvic tilt again, finding that lift up through

  • the front body, and then I think it's nice to use

  • the thumbs to kind of press down and find that length

  • through the back body, so we're balancing polarities here

  • using the body as a tool to feel it out.

  • Inhale, nice power pose here, draw the elbows back towards

  • each other, notice how this makes you feel.

  • Inhale, and then exhale, soft bend in the knees as you

  • take your heart forward, and slowly we're going to come

  • all the way down to Forward Fold,

  • but take your time, and again keep

  • bend in the knees, eventually the fingertips will reach

  • down towards the earth, whether they touch the ground or not

  • no big deal, and then we're going to turn the toes out

  • and we're just going to keep a soft bend in the knees

  • and swing side to side, stretching through the upper

  • back body, you can do figure eights with the fingertips,

  • I'd like to ask you to activate the breath here.

  • Little gorilla pose, strong in the legs, waking up

  • the feet, the calves,

  • the muscles of the thighs, the quads,

  • stretching through the hamstrings,

  • activating through the glutes,

  • and the lower back body, the upper back body,

  • and then finally let the weight of the head go,

  • as you swing and sway, side to side, one more breath,

  • here, you got it, stick with it, don't give up,

  • and then release, awesome.

  • Come back to center, you're going to walk the feet

  • right underneath you now, so it's one solid standing post

  • here, squeeze the legs together, bend the knees and roll it up.

  • And as you roll up, really feel your feet on the earth.

  • Draw energy up from the arches, the inner thighs,

  • lift up through the front body, ground through the back body,

  • and roll up, rise up strong, feel the blood flow.

  • Fresh.

  • Beautiful, and here we go, we're going to walk it out,

  • so keep the energy up here,

  • even if you're still feeling a little tired,

  • see if you can draw energy up from the

  • pelvic floor up through the midline even more.

  • So nice and slow, again, continuing to wake up through

  • the hamstrings, and we're going to touch opposite

  • fingertips to opposite toes, you can keep that knee

  • bent as much as you want, or if you're going for more

  • flexibility today, you'll try to keep length in the leg,

  • so this will be a little different for everyone.

  • So we're starting to wake up more muscles here.

  • Maybe get the heart rate going a little bit,

  • welcome a little heat, allow this to effect your breath,

  • and allow your breath to guide the movement.

  • So we're marrying the movement and the breath

  • in any way you see fit.

  • Just pay attention to your breath, basically.

  • Alright, then, even it out here,

  • and now we bend the knee

  • opposite elbow to opposite knee.

  • And you can work on a contraction in your abs here,

  • this is our last bit, so give it your all,

  • stand up nice and tall.

  • Ooh, my glutes are sore from something else,

  • I can feel it, nice.

  • All right, keep it going.

  • See if you can be light on your feet,

  • and keep your heart lifted.

  • Alright, beautiful, even it out.

  • And then release.

  • Open the palms, bring the feet together, inhale.

  • And exhale, Mountain Pose.

  • Nice work, inhale, draw the hands at your heart,

  • and exhale, bow the head,

  • mind intelligence, body intelligence, coming together.

  • Sweet bat the eyelashes open, and have an awesome day.

  • (upbeat music)

(upbeat music)

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B1 中級 美國腔

七分鐘 Yoga Boost With Adriene(7-Minute Yoga Boost - Yoga With Adriene)

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    趙翠郁 發佈於 2021 年 01 月 28 日
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