Name: 10 分鐘晨間瑜伽伸展--開啟一天的最佳方式！ (10 min Morning Yoga Stretch - The BEST Way to Start Your Day!)
Uploaded: 2024-11-17T02:21:54.000Z
Duration: 13 min 3 s

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。

進階形容詞比較級句型

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。

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。

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。

把它帶進來，讓你的核心真正參與進來。

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

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。

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

So this is your modified side plank Vashisthasana.

這就是經過改良的側平舉（Vashisthasana）。

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。

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。

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。

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.

Stay super strong and stable through your left arm.

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.

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。

So hands can be a little bit past your shoulders.

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.

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

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。

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.

You want to have it as high as the shoulder.

Keep sinking a little deeper into that front knee.

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。

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。

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。

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

所以，我的後膝關節要跪在地上。

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。

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

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。