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  • (upbeat music)

  • - Alright welcome, let's wind it down.

  • Let's start in a nice comfy seat of your choice.

  • You can sit up on something,

  • you can sit on the edge of the couch,

  • or in a chair, just come to a nice comfortable seat.

  • And let's start to give the thinking mind

  • a little bit of a break here.

  • Let's close the eyes, trust me, trust yourself,

  • trust the video, hard part is over, you started

  • the video and now we're here so let's close the eyes,

  • sit up nice and tall and just begin to

  • tune into the sound of your breath.

  • And best you can, just see if you can kind of notice

  • where your energy lies, maybe it's a little anxious,

  • a little stressy,

  • maybe you are already feeling lethargic,

  • and you just want to ride the wave to sleepy town.

  • So whatever it is for you, it will be different

  • for everyone.

  • Just take stock.

  • And then nice and slow we're going

  • to drop the right ear over the right shoulder

  • and just send the left fingertips out long.

  • And then slowly draw your left fingertips up towards

  • the ceiling and breathe here.

  • And then bring the head back up to center

  • and you're going to cross your left arm all the way

  • across your chest, use the right hand to guide it over

  • and sit up nice and tall and then soften your gaze

  • or close your eyes and breathe deep here

  • and then use an exhale to release everything

  • and draw the left ear over the left shoulder

  • and send the right fingertips out on a nice soft

  • easy movement, slowly telling the brain

  • it's time to slow down.

  • Right fingers up towards the sky,

  • make sure you're not clenching in the jaw.

  • Take a deep breath in,

  • and then exhale head over heart,

  • and we swing the right arm gently over,

  • maybe left hand catches

  • and we breathe a little deeper.

  • See if you can slow your breath down here.

  • Really pay attention.

  • We'll slowly release and moving slow here

  • in this transition, use your hands on the earth

  • or if you're on the couch or a chair, you're going

  • to come down to the ground now, move nice and slow,

  • as if you're moving through water

  • and we're going to come all the way to our backs.

  • And as soon as you get there, really feel the earth

  • underneath you, that support, and hug the knees

  • up to the chest and give yourself a great big hug here,

  • nice big breath as you

  • feel supported by the earth,

  • find length in the spine as you squeeze the knees

  • up towards the chest.

  • Now rock gently side to side here if it feels good.

  • Maybe peel the nose up towards the knees.

  • And then take a deep breath in here

  • and as you exhale, really relax the shoulders

  • and just empty it out with everything you've got here.

  • Two more like that, inhale in,

  • and empty it out.

  • And one more, inhale in,

  • and empty it out.

  • Hands come to the knees, you're just going to draw circles

  • with the knees, nice and slow one way,

  • and then the other. Still acknowledging the support

  • of the back body, deepening the breath,

  • using every exhale to relax the weight of the body.

  • A little deeper, to let go of the day,

  • reverse your circle if you haven't already,

  • and then when you feel satisfied, you're actually

  • going to take the knees nice and wide,

  • let the feet be soft here, you can kind of flipper them

  • out too a little bit, to relax through the ankles.

  • Just allow the knees to go wide.

  • And you can stay here or you can transition to Happy Baby.

  • So if you want something that's a little more passive,

  • you might just stay here, close your eyes,

  • relax your shoulders, let gravity do the work.

  • Or maybe a Happy Baby, grabbing the outer edges of the feet,

  • sending the soles of the feet towards the sky,

  • and breathing deep,

  • nice, soft, easy inhalations.

  • Nice, smooth, easy exhales.

  • Then slowly releasing the legs to earth.

  • Start with the feet on the ground.

  • And to extend the legs out long, we're going to windshield

  • wiper the legs, so you'll start by shifting the knees

  • to one side and then the other

  • and then slowly

  • the legs will extend out as you shift

  • from one side to the other.

  • And just kind of releasing any tension in the glutes,

  • in the hips, it should feel really good

  • as you get down there, heyo, good night.

  • And eventually the legs extend all the way out.

  • Take the arms, bring them gently at your side,

  • relax the feet, relax the hands, take a deep breath in,

  • and use a big exhale to relax your entire body

  • completely and fully into the mat.

  • Choose to relax

  • and allow your body to restore.

  • Namaste.

  • (upbeat music)

(upbeat music)

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A2 初級 美國腔

7 分鐘Bedtime Yoga With Adriene(7 Minute Bedtime Yoga - Yoga With Adriene)

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    趙翠郁 發佈於 2021 年 01 月 28 日
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