Name: 減壓瑜伽 | 30 分鐘慢速流瑜伽--放鬆伸展+薩瓦納納 (Yoga To Reduce Stress | 30 Min Slow Flow - Relaxing Stretches + Savasana)
Uploaded: 2025-02-28T15:45:17.000Z
Duration: 29 min 15 s

Welcome to your stress melt yoga practice.

Today's slow flow class is intended to stretch your full body along with helping you to relieve any physical or mental stress.

今天的慢流課程旨在舒展您的全身，同時幫助您緩解身體或精神上的壓力。

This practice is for all levels and no props are needed.

該練習適用於所有級別，無需任何道具。

Bring your knees as wide as is comfortable, big toes touch.

Press your hips back towards your heels, reach your arms forward and rest your forehead on the ground.

臀部向後壓向腳跟，雙臂前伸，額頭貼地。

As you begin to soften into this shape, allow your breath to become steady and smooth.

當你開始軟化成這個形狀時，讓你的呼吸變得平穩順暢。

Mentally preparing yourself for your practice.

Breathing into your physical body, inhale to lengthen through your spine and exhale to soften into the floor.

對著身體呼吸，吸氣拉長脊柱，呼氣軟化地面。

Inhale, expand through the ribs, the belly and exhale, relax through the backside body.

吸氣，通過肋骨和腹部擴張，呼氣，通過背部放鬆身體。

Tuck your chin slightly in towards your chest and begin to slowly rock your head from side to side, massaging through the temples and the forehead.

將下巴微微向胸前收攏，開始緩慢地左右搖晃頭部，按摩太陽穴和前額。

Intentionally begin to soften through your jaw, your eyelids.

有意識地通過下頜、眼瞼開始軟化。

Lift your gaze, press into your palms to lift yourself up through tabletop pose.

抬起視線，雙手掌心用力，通過桌面姿勢將自己抬起。

Walk your hands forward a few inches so that the wrists are slightly in front of the tops.

雙手向前伸展幾英寸，使手腕略微前伸。

Exhale, push the floor away with your breath, finding your own rhythm.

呼氣，用呼吸推開地板，找到自己的節奏。

Continuing with this cat-cow stretch but incorporating more of a flow.

繼續做這個貓牛伸展動作，但要更加流暢。

As you shift your weight forward, begin to lower the hips down and as you exhale, send the hips back towards the heels, round through the spine and shift forward.

重心前移時，臀部開始下沉，呼氣時，臀部向後翹向腳跟，脊柱成圓形，然後前移。

Drop the hips down and shift your weight back.

Finding more of a fluid-like movement with the hips.

The next time you round forward through the spine, allow your hips to come all the way down through a cobra pose, bending the elbows here if you'd like, and then send the hips back towards the heels, chin lowers down.

下一次通過脊柱向前繞行時，通過眼鏡蛇式讓臀部一直向下，如果你願意，在這裡彎曲手肘，然後將臀部送回腳跟，下巴向下。

Inhale again, shift forward, cobra pose, and exhale back into a child's variation.

再次吸氣，前移，擺出眼鏡蛇式，呼氣，回到兒童變式。

Lift yourself back up, rounding through the spine and lowering down into a cobra.

向上抬起，繞過脊柱，向下做眼鏡蛇狀。

Flow through this movement one more time here on your own.

在這裡自己再做一次這個動作。

Moving from child's pose back into a cobra pose.

Hold this stretch here and then shift your hips to the left side, gazing over your right shoulder, getting a stretch along the left side body.

在這裡保持這個伸展動作，然後將臀部移向左側，目光越過右肩，沿著左側身體獲得伸展。

Rock your hips down and then shift your hips to the right, gazing over your left shoulder as you bring your weight into your right hand.

臀部向下搖，然後臀部向右移，目光越過左肩，將重心放在右手上。

Again, rock your hips to center and switch sides.

再次將臀部搖到中間，然後換邊。

Continue to rock back and forth here, feeling a stretch along the sides of the body and the lower back.

繼續在這裡前後搖擺，感受身體兩側和腰部的拉伸。

Come back through center and lower yourself all the way down.

回到中間位置，然後一路向下。

Interlace your fingers behind your back, press your palms together, straighten out through the arms.

手指在背後交錯，手掌合攏，手臂伸直。

Inhale to lift your chest, press the tops of your feet down into the floor, deep stretch in the shoulders and chest.

吸氣挺胸，雙腳腳尖下壓地面，肩部和胸部深層拉伸。

As you exhale, release your hands down, inhale for baby cobra, lift the heart, bend the elbows, and exhale to roll yourself down, inhale back up, baby cobra, and exhale.

呼氣時，雙手向下鬆開，吸氣做小眼鏡蛇式，提心，屈肘，呼氣將自己向下翻滾，吸氣回升，做小眼鏡蛇式，呼氣。

Inhale once more, open through the heart.

Tuck your toes under, push yourself up through tabletop pose.

腳尖下收，通過桌面姿勢將自己推起。

Send your hips back towards your heels for a toe stretch.

將臀部向後送至腳跟處，以拉伸腳趾。

Shift your weight back, keep your hands on the floor.

Optional wrist stretch here, flip your hands so that your fingertips are facing towards your knees.

這裡可以選擇伸展手腕，翻轉雙手，使指尖朝向膝蓋。

Press down into your palms and breathe into your wrists.

向下按壓手掌，對著手腕呼吸。

Flip your hands so fingertips face forward.

You can keep your hands on the ground here, or you can place your hands on your thighs and bring your shoulders to stack over your hips.

在這裡，你可以將雙手放在地上，也可以將雙手放在大腿上，然後將肩膀疊放在臀部上。

Close your eyes to find a tall spine and take two deep breaths.

閉上眼睛，找到挺拔的脊柱，深呼吸兩次。

Blink your eyes open, plant your hands out in front of you, begin to point and flex your feet.

眨巴睜開眼睛，雙手伸向前方，開始點地並彎曲雙腳。

Tuck your toes under, lift your knees, your hips downward facing dog.

腳尖下收，抬起膝蓋，臀部朝下，面向狗。

Relax your head in between your arms, press down into the heels of your feet, and breathe.

將頭放鬆在兩臂之間，腳跟向下壓，然後呼吸。

Keep the feet where they are, walk your hands back towards your feet, coming all the way to the back of your mat and finding ragdoll pose.

雙腳原地不動，雙手向後伸向雙腳，一直伸到墊子的後面，做出布娃娃的姿勢。

Bring hands to opposite arms and completely relax your upper torso.

雙手握住對側手臂，上身完全放鬆。

If it feels good, you can sway from side to side here.

如果感覺良好，你可以在這裡左右搖擺。

Begin to soften through your jaw, breathe into your belly.

從下頜開始軟化，向腹部呼吸。

Release your hands to your shins, inhale halfway lift and exhale fold.

將雙手放至小腿處，吸氣抬起一半，呼氣摺疊。

Again, inhale lift your gaze and exhale release.

再次，吸氣抬起目光，呼氣釋放。

Exhale walk your hands back out into downward facing dog.

呼氣，雙手向後伸出，變成下犬式。

Drop your knees to the floor, cross your ankles, and come into a comfortable cross-legged seat.

雙膝跪地，腳踝交叉，做一個舒適的盤腿坐姿。

Root down evenly through both of your sit bones.

通過兩個坐骨均勻地向下紮根。

Close your eyes and soften your shoulders down.

Gently draw your left ear to your left shoulder.

Reach your left hand up and place it just above your right ear, giving yourself a gentle neck stretch assist.

將左手向上伸，放在右耳上方，給自己一個輕柔的頸部拉伸輔助。

Relax your right shoulder down and breathe.

Bring your head back to center, place your left fingertips down and draw your right ear to your right shoulder.

頭部回到正中，左手指尖向下，將右耳貼到右肩。

Place your right hand on top, giving yourself an assist.

將右手放在上面，為自己助力。

Relax your left shoulder down and continue to breathe.

Bring your head back to center, release your right fingertips down.

頭部回到正中，右手指尖向下。

Draw your chin down towards your chest, interlace your fingers around the base of your skull.

將下巴向下拉至胸前，手指交錯環繞頭骨底部。

Hug your elbows in towards each other and breathe into the back side of the neck.

將手肘相互擁抱，對著頸部後側呼吸。

Gently rock your head from side to side, feeling the stretch all along the cervical spine.

輕輕左右搖晃頭部，感受頸椎的伸展。

Release your hands down onto the knees and lift your head all the way back.

將雙手放至膝蓋上，然後將頭向後抬起。

Now begin to find circles with the head moving slowly in one direction.

現在開始找圓圈，頭部朝一個方向慢慢移動。

Switch directions of your circles moving the opposite way.

換個方向繞圈，向相反的方向移動。

Roll your shoulders up towards your ears and down your back.

將肩膀向耳朵上方和背部滾動。

Finding three more shoulder rolls just like that.

Squeezing the shoulders at the top and then releasing them down.

在頂部擠壓肩膀，然後向下釋放。

We'll move into a seated hamstring stretch.

Extend your right leg straight and bend your left knee, bringing the left sole of your foot along the inner right thigh.

伸直右腿，彎曲左膝，將左腳底沿著右大腿內側伸直。

Inhale to lengthen through your spine and as you exhale, walk your hands forward and fold over your right leg.

吸氣，拉長脊柱，呼氣時，雙手向前走，疊放在右腿上。

You can let the arms relax here or you can reach for your foot, your ankle or your shin.

你可以讓手臂在這裡放鬆，也可以把手伸向你的腳、腳踝或小腿。

Completely relax your head and take three deep breaths.

Bend into your right knee and extend your left leg long.

Grow tall through the crown of your head and as you exhale, hinge from the hips and reach your arms forward.

通過頭頂長高，呼氣時，從臀部鉸鏈處向前伸展雙臂。

Relax your upper back, your shoulders, your neck.

As you send your breath down through the hamstrings, take two to three more breaths here.

當你通過腿筋向下送氣時，在這裡多做兩到三次呼吸。

With your next inhale, walk your hands back towards your body.

下一次吸氣時，雙手向身體後方伸展。

Plant your hands behind you and begin to extend your right leg straight, bringing your legs as wide as is comfortable.

將雙手放在身後，開始伸直右腿，雙腿儘量伸直。

Prepare to come into a seated forward fold.

Inhale and as you exhale, lower in between the legs, going as far as is comfortable for you, feeling the stretch in the inner thighs and hamstrings.

吸氣，呼氣時，在兩腿之間放低，以自己感覺舒適為度，感受大腿內側和腿筋的拉伸。