My name is Cassandra and I'm going to take you through this short morning yoga practice.

我叫卡珊德拉，下面我將帶大家進行這個簡短的晨間瑜伽練習。

This is a good mix of strength, stretch, as well as balance.

這是力量、伸展和平衡的良好組合。

No props are required and I would say it's probably best for intermediate or beginner to intermediate students.

不需要任何道具，我認為最適合中級或初級到中級的學生。

So if you're looking for a little bit of a challenge, this is a good one to try out.

是以，如果你正在尋找一點挑戰，這是一個不錯的嘗試。

Let's begin in child's pose.

讓我們從兒童姿勢開始。

So you can bring your big hands apart and just bring the knees as wide as is comfortable so that you're getting some kind of a stretch through the inner thighs.

所以，你可以把大手分開，把膝蓋放得儘可能寬，這樣你就能通過大腿內側得到某種拉伸。

And as you walk your hands out, we're going to lift up onto our fingertips to keep the elbows off of the mat just for a few breaths so that you can really feel this reach and the lift that we have through the shoulders.

當你伸出雙手時，我們要抬起指尖，讓手肘離開墊子，只需幾個呼吸，這樣你就能真正感受到肩部的伸展和抬起。

And at the same time, it's almost like we're trying to press the shoulders and armpits down.

同時，我們幾乎要把肩膀和腋窩壓下去。

Using the power of your breath here as you inhale, feel your rib cage expand front to back, side to side.

吸氣時，在這裡利用呼吸的力量，感覺你的肋骨前後左右擴張。

See if you can crawl those fingertips out a little bit further forward and then relax the arms down, palms flat to the mat.

看看你能否將指尖向前爬出一點，然後手臂放鬆向下，手掌平放在墊子上。

These morning classes are a great opportunity to set the tone for the day, to maybe choose a one-word intention.

這些早課是為一天定下基調的好機會，或許可以選擇一個單詞來表達自己的意圖。

So one more big deep breath in and out through the nose.

所以，再用鼻子深吸一口氣，再呼出來。

And we'll make our way up into our tabletop stance on hands and knees, walking the hands in, bringing the knees back in.

然後我們手腳並用，站到桌面上，手伸進去，膝蓋再伸回來。

Let's take three rounds of our cat and cow, so flexion and extension of the spine.

我們來做三輪貓和牛的動作，即脊柱的屈伸。

As you inhale, drop the belly, lift the gaze, curl tailbone up.

吸氣時，腹部下垂，抬起視線，尾骨上翹。

And on the exhale, reverse this motion as you push the floor away from you and broaden through your upper back.

呼氣時，將這個動作反過來，將地板推離你的身體，並通過上背部進行擴張。

Twice more like this, inhale and exhale.

如此反覆兩次，吸氣，呼氣。

Last one, inhale and exhale.

最後一次，吸氣，呼氣。

Now we're going to continue to do the same thing, but adding the legs.

現在我們要繼續做同樣的事情，但要加上腿。

So as you inhale, your right leg, the knee, the toes all reach up towards the sky.

是以，當你吸氣時，你的右腿、膝蓋和腳趾都要伸向天空。

And as you exhale, tap your knee to your nose as you round and contract.

呼氣時，用膝蓋頂住鼻子，同時轉圈收縮。

Twice more, inhale and exhale.

再來兩次，吸氣，呼氣。

Bring it in, really engage your core.

把它帶進來，讓你的核心真正參與進來。

Last one.

最後一個

And now lift that leg up once again.

現在，再次抬起那條腿。

You're welcome to just hang out where you are.

歡迎你們在原地閒逛。

If you want to challenge your balance and flexibility, you can reach back with your left hand, grabbing a hold of that right foot for your tiger pose.

如果你想挑戰自己的平衡性和柔韌性，可以將左手向後伸，抓住右腳，擺出虎式。

I'm kind of kicking my foot into the palm just to get a little bit of a deeper backbend and to also stretch through my left shoulder.

我把腳踢向手掌，讓後彎更深一些，同時拉伸左肩。

One more breath here.

在這裡再呼吸一下。

Keep your gaze steady.

保持目光穩定。

Bring your left hand back to the mat.

左手回到墊子上。

Straighten your right leg and roll to the inner edge of that right foot.

伸直右腿，向右腳內側滾動。

Right arm extends up towards the sky.

右臂伸向天空。

So this is your modified side plank Vashisthasana.

這就是經過改良的側平舉（Vashisthasana）。

We're going to do five toe taps.

我們要做五次腳趾敲擊。

So point out through your right toes.

所以，請用你的右腳趾指一指。

You're going to inhale, squeeze and lift that leg up.

你要吸氣，擠壓並抬起那條腿。

Exhale, tap it down.

呼氣，向下拍打。

So four, three, two, and one.

所以是四、三、二、一。

Hold when you're lifted.

抬起時要保持住。

Go ahead and bend into your right knee.

繼續，彎曲右膝。

This is a side tiger variation.

這是側虎的變體。

You're grabbing a hold of your right foot, this time with the right palm.

你抓住你的右腳，這次是用右手掌。

And just like before, see if you can kick the foot into the hand to arch through your back a little more and to stretch through your shoulder, trying to keep our ankle, knee and hip all in one line.

就像之前一樣，看看你能否將腳踢到手上，使背部拱起，肩部伸展，儘量使腳踝、膝蓋和臀部保持在一條線上。

Big breath in here.

大口呼吸

And let's release cat pose.

讓我們擺出貓的姿勢。

So from tabletop, just round and contract to release this into the second side.

是以，在桌面上，只需旋轉和收縮，就能將其釋放到第二面。

So three rounds of cat and cow, adding the left leg.

所以，三輪貓和牛，加上左腿。

Inhale, drop the belly, lift the gaze, reach through your toes.

吸氣，收腹，抬眼，腳尖觸地。

Exhale, squeeze and contract.

呼氣、擠壓和收縮。

Two more like this.

還有兩個類似的。

Last one.

最後一個

And exhale.

然後呼氣。

Lift that left leg back up and either hold where you are or come into tiger.

將左腿抬起，保持原位，或者進入虎式。

This time my right hand is reaching back.

這一次，我的右手向後伸去。

Stay super strong and stable through your left arm.

通過左臂保持超強的穩定性。

So my elbow is straight.

所以我的手肘是直的。

Try to keep your gaze steady on something that's not moving to help with balance.

儘量將目光穩定地注視在不動的東西上，以幫助保持平衡。

Into your modified side plank, your right hand comes back down.

進入改良側平舉，你的右手向後放下。

Straighten that left leg, roll to the inner edge of that left foot and extend your left arm up towards the sky.

伸直左腿，滾到左腳內側，左臂朝天伸直。

As we point through the toes, we're going to do five lifts and toe taps.

當我們用腳趾點地的時候，我們要做五次抬起和腳趾敲擊的動作。

So inhale for five and down, four, three, two, and one.

吸氣五下，四、三、二、一。

Hold where you are, bend into your left knee and see if you're able to grab a hold of that left foot and maybe start to push the foot into the hand.

站在原地，左膝彎曲，看看能否抓住左腳，然後開始將腳推向手。

So there's a little bit of a backbend here, balancing on the right hand and the right knee.

所以，這裡有一點後彎，靠右手和右膝來平衡。

Tabletop to your cat pose, round and contract, broaden through your shoulder blades.

在桌面上擺出貓式，圓潤收縮，通過肩胛骨擴張。

Let's find downward facing dog.

讓我們來找找下犬式。

So hands can be a little bit past your shoulders.

所以，手可以稍微超過肩膀。

Tuck the toes under and lift your hips all the way up and back.

腳尖下收，臀部向上、向後抬起。

Bend your knees as much as you'd like here.

在這裡儘量彎曲膝蓋。

Don't worry about whether or not your heels are touching the floor.

不要擔心腳跟是否觸地。

It truly doesn't matter.

真的沒關係。

Instead focus on lengthening your spine and really stretching out through your arms.

取而代之的是集中精力拉長脊柱，並通過雙臂真正伸展開來。

Stretch your right leg up towards the sky, bend your right knee, open up through your hip.

右腿朝天伸直，彎曲右膝，臀部打開。

So really squeeze your heel in towards your glute.

是以，腳後跟要用力向臀部擠壓。

Let's come to warrior two.

讓我們來看二號戰士。

Right foot steps forward to the top of the mat.

右腳向前邁出，來到墊子頂端。

Back heel spins parallel to the shorter edge of your mat and then push into the feet to lift on up.

後腳跟旋轉，與墊子較短的邊緣平行，然後雙腳用力向上抬起。

Palms facing down and just make sure that back arm doesn't drop down.

手掌朝下，確保後臂不下垂。

You want to have it as high as the shoulder.

你想讓它和肩膀一樣高。

Keep sinking a little deeper into that front knee.

前膝再深陷一點。

And let's straighten the right leg.

然後伸直右腿。

Toe heel, that back foot in just a couple inches to narrow your stance.

腳跟踮起，後腳往裡挪幾英寸，縮小你的站姿。

We'll come into triangle pose.

我們來擺三角形姿勢。

Your hips go back.

你的臀部向後

You can slide that right arm forward and then drop the right palm down.

右臂向前滑動，然後右掌向下。

Left arm reaches up.

左臂向上伸。

If you need more support in this pose, just grab a hold of your shin to prop yourself up.

如果在這個姿勢中需要更多的支撐，只需抓住小腿支撐自己。

Otherwise you can work on strengthening your obliques by kind of just hovering and pushing your palm into your calf.

此外，你還可以通過盤旋並將手掌推向小腿來鍛鍊斜方肌。

Get more of a side bending stretch as you reach that left arm up overhead.

當你將左臂舉過頭頂時，多做一些側彎拉伸。

Continue to roll it down.

繼續往下滾。

Bend into that front knee.

前膝彎曲。

Come into a low lunge.

來個低弓步。

So my back knee is going to come down to floor.

所以，我的後膝關節要跪在地上。

This is your first option.

這是你的第一個選擇。

If you'd like to add on, you can add your quad stretch.

如果您想增加，可以添加您的四肢伸展。

My right hand is going to reach back.

我的右手要往後伸。

I'm bending into my left knee and I'm going to pull my heel in towards me.

我的左膝彎曲，腳跟向內收。

Keep melting your hips forward and down.

保持臀部向前和向下運動。

Very carefully release the hold of the back foot and step back.

非常小心地鬆開後腳，然後後退。

Downward facing dog.

下犬式

Setting ourselves up for the second side.

為第二輪比賽做好準備

In this down dog, go ahead and reach your left leg up.

在下犬式中，繼續將左腿伸直。

Bend your left knee.

彎曲左膝。

Open up your hip.

打開你的臀部

Push down into that right heel.

向右腳後跟用力

Warrior two.

戰士二號

Virabhadrasana two.

Virabhadrasana 二式

So left foot steps to the top of the mat.

於是左腳踩到墊子的頂端。

Spin that back heel so you can really be grounded through all four corners of your right foot.

旋轉後腳跟，這樣你就能通過右腳的四個角真正做到腳踏實地。

Opening out through your arms.

通過手臂向外張開。

As you bend into that left knee, think of squeezing it open so your knee is still aligned towards that second and third toe.

當你向左膝彎曲時，想著把它擠開，這樣你的膝蓋就仍然對準第二和第三個腳趾。

Reach out a little longer.

伸手再長一點

Now let's straighten that left leg.

現在把左腿伸直

Bring that back foot in just a little bit.

把後腳伸進來一點

Let's do this.

我們開始吧

Hips go back.

臀部向後

Really stretch your left arm and your chest forward before sliding it down your left leg.

左臂和胸部向前伸展，然後順著左腿向下滑動。

Right arm up to the sky.

右臂舉向天空。

Trikonasana, your triangle pose.

三角式

Really think of rolling that right shoulder back as if you were leaning against the wall behind you.

真真切切地想著把右肩向後滾動，就像你靠在身後的牆上一樣。

Pushing into both feet evenly.

雙腳均勻用力。

Start to reach your right arm up and overhead.

開始將右臂向上舉過頭頂。

Look down to the mat as you bend into that front knee coming into your low lunge.

當你彎曲前膝進入低跨步時，低頭看墊子。

So my back knee comes down to the mat and maybe you hold exactly where you are or you can add your quad stretch.

所以，我的後膝關節會落到墊子上，也許你可以原地不動，或者加上你的四肢伸展。

Left hand reaches for that right foot.

左手伸向右腳。

Pulling it in.

把它拉進來

Very carefully release the hold of that foot.

非常小心地鬆開那隻腳。

Downward facing dog.

下犬式

Adho mukha svanasana.

Adho mukha svanasana.

And from here we'll take a little vinyasa.

從這裡開始，我們來點流瑜伽。

So from down dog come forward into plank pose.

是以，從下犬式向前做平板式。

Lower all the way down to your stomach.

一直放低到腹部。

Point your toes.

腳尖點地。

Push into the tops of the feet.

推入腳掌。

Push into your palms.

向手掌用力。

Cobra.

眼鏡蛇

And now let's find child's pose.

現在我們來找找兒童姿勢。

Press back.

按回去。

Hips towards your heels.

臀部朝向腳跟。

Keep your arms out in front of you and fold here.

雙臂伸向前方，在此處摺疊。

Five deep breaths.

深呼吸五次

Back into that pose we began in.

回到我們開始時的姿勢。

Notice if it feels a little bit different.

注意感覺是否有點不同。

And again really using this time to ask yourself what your intention for the day is.

再次，利用這段時間問問自己今天的打算是什麼。

Like what's important to you today.

比如今天什麼對你很重要。

What you want to focus on.

你想關注什麼？

And we'll walk our hands in.

我們會把手伸進去

So usually in my morning classes I like to finish with just a seated meditation rather than shavasana just so that you don't fall back asleep.

是以，通常在我的早課上，我喜歡以坐姿冥想結束，而不是 Shavasana，這樣你就不會再睡著了。

So take a comfortable seat.

所以，請坐得舒服點。

You can rest your hands on your knees.

你可以把手放在膝蓋上。

Close your eyes.

閉上眼睛

And just take a few deep breaths here.

在這裡做幾個深呼吸。

Relaxing your shoulders down.

肩膀向下放鬆

Melting away any tension from your facial muscles through your jaw, your neck.

通過下頜和頸部消除面部肌肉的緊張。

Really softening and settling.

真正的軟化和沉澱。

Seat bones grounded.

坐骨接地。

Choosing your one word intention for the day.

選擇你今天的一個詞意圖。

Let's close our practice together by joining our hands together at the front of the heart.

最後，讓我們一起將雙手合十，放在心前，結束我們的練習。

And we'll chant Aum one time together.

我們一起念一次 "奧姆"。

Inhale to chant breathe in.

吸氣吟誦吸氣。

Aum.

奧姆。

Thank you so much everyone for doing this short morning yoga practice with me.

非常感謝大家和我一起做這個簡短的晨間瑜伽練習。

I hope you feel really good and ready to begin your day.

我希望你感覺非常好，準備好開始新的一天。

Before you go let me know what your intention is.

走之前，請告訴我你的來意。

Please subscribe and hopefully you'll join me on the mat again tomorrow morning.

請訂閱，希望明天早上你能和我一起再次來到墊子上。