that you can do around the holidays to get your total body workout on. Let's get started.

你可以做假期周圍得到你的全身鍛鍊上。讓我們'的開始。

So we'll start on all fours here on your hands and knees, just to start to open up the spine

所以，我們將開始在這裡四肢在你的手和膝蓋，只是為了開始打開脊柱。

a bit here. So simply moving along with your breath. So take a big inhale, drop your belly

這裡有點。所以簡單的隨著呼吸移動。所以大口吸氣，放下你的肚子

down, looking upward. And then as you exhale, rounding all the way in, tucking your chin.

向下，向上看。然後在你呼氣的時候，一直往裡圓，收下巴。

And just a few more times like this here on your own. Nice and smooth and easy, starting

而自己在這裡就多了幾次這樣的機會。又好又順又簡單，開始

to create little bit more space in your body, open up things up a bit here so you can move

在你的身體裡創造更多的空間，打開這裡的東西了一點，所以你可以移動。

more freely. And big exhale to round inward. And the next inhale, looking all the way upward

更加自由。而大口呼氣，向內圓潤。而下一次吸氣，一直往上看。

to the top of this here. Tuck your toes, start to lift your hips way up and back to your

到這裡的頂部。收起你的腳趾，開始抬起你的臀部，然後回到你的身體。

nice Downward Dog. Relaxing the heels, soften your head and neck and shoulders. So we'll

漂亮的下犬式。放鬆高跟鞋，軟化你的頭頸和肩膀。所以我們'會

take a big inhale, lift way up on to your tippy toes. Reach your heels up high. And

大口吸氣，抬起你的腳尖。把你的腳跟高高舉起。然後

then as you exhale, soften right back in. Twice more just like that here. Big inhale

然後當你呼氣的時候，馬上回軟。就這樣再來兩次。大口吸氣

lifts you right up to the top. And then as you exhale, soften the heels and relax. One

把你提升到頂點。然後當你呼氣時，軟化腳後跟，放鬆。一個

more time just like that here. Big inhale lifts you right up to the very top. And then

更多的時間就這樣在這裡。大口吸氣，讓你直達頂峰。然後

as you exhale, soften and relax right back in. So we'll take a big inhale, reach your

當你呼氣，軟化和放鬆 右後衛。所以，我們'將採取一個大的吸氣，達到你的。

right leg way up and back behind you, Downward Dog Split here. Open up the hips and shoulders.

右腿抬起來，背在身後，下犬式劈叉。打開臀部和肩部。

Bend the knee, reach the toes, make some space here. And we'll arc your right knee way up

彎曲膝蓋，達到腳趾，在這裡騰出一些空間。我們會把你的右膝往上劃弧線

and around, tap it your right shoulder. Softly bring your foot on the ground right outside

和周圍，拍打它你的右肩。輕輕地把腳放在外面的地面上

of your right hand. Real gently ease your back knee down to the ground. So just making

的右手。真正輕輕地將你的後膝放鬆到地面。所以只是讓

some space here for your hips. Maybe staying upright. Maybe come on down to the forearms

一些空間在這裡為你的臀部。也許保持直立。也許到前臂來

here. Just breathe a whole, whole lot. And coming out of this one, start to straighten

這裡。只要呼吸一大堆，一大堆。然後從這個地方出來，開始挺直腰板

up your arms on to your shoulders. Tuck your back toe. Straighten up your back leg here.

把你的手臂抬起來放到肩膀上。收起你的後腳趾。伸直你的後腿

We'll spin your right foot out to face the right. Reach your right arm all the up and

我們'會將你的右腳旋出，面向右邊。伸出你的右臂，然後

backward upward here. So keep on rocking until you land on the outside edge of this back

向後向上的這裡。所以繼續搖晃，直到你落在這個後方的外緣上為止

foot, and we'll sweep your top leg right up and over to a nice Side Plank here. We'll

腳，我們會掃你的上肢 右上，並在這裡一個漂亮的側板。我們將

open everything all the way upward. And we'll round all the way back to your Plank Pose.

把所有的東西都向上打開。而我們'會圓所有的方式回到你的板式。

We'll lower and lift here a few times. Knees up or down, up to you, bend your elbows straight

我們'會在這裡降低和提升幾次。膝蓋向上或向下，由你自己決定，彎曲你的肘部伸直

back. And then right from your belly in one piece, all the way back up. Twice more just

背部。然後就從你的肚皮上一絲不掛，一直往回走。再來兩次

like that here. Bending straight back and then all the way back up. Last one just like

像這裡。直接向後彎腰，然後一直往上彎。最後一個就像

that here. Bending straight back, keep breathing, all the way right up and back to your nice

在這裡。彎腰挺胸，保持呼吸，一直往上走，回到你的漂亮的。

Downward Dog here. Soften the heels, relax your head and shoulders. So take a big inhale,

這裡是下犬式。軟化腳後跟，放鬆頭和肩膀。所以要大口吸氣。

reach your left leg way up and back behind you, Downward Dog Split here. Again, if it

伸左腿向上，向後伸，下犬式劈叉在此。同樣，如果

feels nice to open up the hips go for that. And, again, we'll take your knee way up and

感覺很好，打開了臀部去。而且，再次，我們'將採取你的膝蓋的方式，並。

around, tap it to your left shoulder. Softly bring your foot on the ground right outside

左右，拍到左肩。輕輕地把腳放在外面的地面上。

of this left hand. Gently ease your back knee down to the ground. So, again, just spending

的這隻左手。輕輕地將後膝放鬆到地面上。所以，同樣，只是花

a few moments here for your hips. Maybe staying upright. Maybe come on down. Maybe shifting

在這裡為你的臀部片刻。也許保持直立。也許下來。也許是移動

a little side to side. Just breathe a lot. When you're ready, coming out of this one,

有點側向。就是多呼吸。當你'準備好了，從這個人身上出來。

start to straighten up your arms under your shoulders, tuck your back toes, straighten

開始伸直雙臂在肩下，收起後腳尖，挺直身子

up your back leg here, spin your left foot out, reach your left arm all the way up and

抬起你的後腿，旋轉你的左腳，伸出你的左臂，一直往上，並

skyward here. Keep on rocking until you land on the outside edge of your back foot. We'll

向天空這裡。繼續搖晃，直到你的後腳外緣著地。我們將

sweep this top leg right on top of the other here, nice Side Plank. Open up everything

把這條腿放在另一條腿上，很好的側臥。打開一切

here. And, again, rounding back to your Plank Pose. So, lowering and lifting a few times.

這裡。再來，繞回你的趴姿。所以，降低和提升幾次。

Up or down with the knees, bending straight back, all the way up for one. Twice more just

用膝蓋向上或向下，彎腰直背，一直向上一。再來兩次就是

like that here. Bending straight back and then all the way up for two. Last one just

像這裡。直接向後彎腰，然後一直往上彎腰兩下。最後一個只是

like that here. Straight back and then all the way right up and back to your nice Downward

像這裡。直線後退，然後一直往上走，再回到你那漂亮的下行。

Dog here. Relax the head and neck and shoulders. Real slowly, we'll start to walk your feet

狗在這裡。放鬆頭和脖子和肩膀。慢慢地，我們將開始走你的腳。

all the way up to your hands. Just checking in the with backs of your legs. And then once

一直到你的手。只是檢查你的腳背。然後一旦

you're all the way upward here, folding inward, let your head soften, let your neck be easy.

你'這裡一路向上，向內折，讓你的頭軟下來，讓你的脖子輕鬆起來。

And we'll come into your Chair Pose here. Sink your hips, bend your knees here. Big

而我們'將進入你的椅子姿勢在這裡。下沉你的臀部，彎曲你的膝蓋在這裡。大

inhale to sweep your arms all the way up here. Nice long spine. Shoulders relaxed. Breath

吸氣，把你的手臂一直掃到這裡。漂亮的長脊柱。肩膀放鬆。呼吸

staying calm and easy. And then as you exhale, we'll fold up and over legs. Gently interlace

保持冷靜和輕鬆。然後當你呼氣時，我們'會摺疊起來，在腿上。輕輕地穿插

your hands behind your back. Nice shoulder release here. And just let your head go, let

你的手在你的背後。漂亮的肩部釋放在這裡。而只是讓你的頭去，讓

your neck go. Breathe a lot. When you're ready, gently release your fingertips back down to

你的脖子去。大口呼吸。當你'準備好了，輕輕地釋放你的指尖回落到。

your ground. Next inhale, lengthen up to a flat back. As you exhale, plant your palms.

你的地面。接著吸氣，拉長至平背。當你呼氣的時候，把你的手掌放上去。

We'll step right back to your Plank Pose here. And then this time, bend your elbows straight

我們'會在這裡馬上回到你的Plank Pose。然後這一次，彎曲你的手肘直。

back, and we'll roll through a nice Upward Dog here. Open up the whole front of your

後面，我們'將通過一個漂亮的上犬滾在這裡。打開你的整個前面

body. Maybe sway gently side to side here to get into every part of your back here.

身體。也許在這裡輕輕的左右搖擺，讓你的背部每一個部位都能進入這裡。

And keeping your knees on the ground, shift your hips up and back to your heels. Big breathe

並保持膝蓋著地，將臀部上移，再移到腳後跟。大口呼吸

here in your Child's Pose. And when you're ready, back onto your hands and knees. Spread

在這裡你的孩子的姿勢。當你'準備好了，回到你的手和膝蓋。展開

the fingers, tuck your toes, and use the big inhale to float all the way up and back to

手指，塞住腳尖，用大吸氣的方式，一路飄起來，再回到

your nice Downward Dog. So we'll take a big inhale, reach your right leg way up and back

你的漂亮的向下的狗。所以，我們將採取一個大的吸氣， 伸出你的右腿的方式，並返回。

behind you, Downward Dog Split. Open everything all the way upward here. And, again, we'll

在你身後，下犬分身。打開一切都在這裡一路向上。再一次，我們將

take your knee right up into your forehead. Softly bring the foot between your hands,

把你的膝蓋對準你的額頭。輕輕地把腳放在雙手之間。

Low Lunge. This time, push down. Big inhale lifts you right up to a nice High Lunge. And

低腰弓步。這一次，向下推。大口吸氣，把你提升到一個漂亮的高弓步。然後...

then as you exhale, we'll spin around to your right side here. Let your arms open really

然後，當你呼氣，我們'會轉身到你的右側這裡。讓你的手臂打開真的

wide. Big inhale lifts yourself all the way back up. Twice more just like that here. Big

寬。大口吸氣，把自己的身子全部抬起來。就這樣再來兩次。大

exhale, easy twist. And the inhale lifts all you all the way back up to the top. Last one

呼氣，輕鬆扭轉。而吸氣則把你所有的人都提起來，一直到頂。最後一個

just like that here. Big exhale, easy spin. And we'll tip it all the way back behind you.

就像這裡一樣。大呼氣，輕鬆旋轉。然後我們會把它一路迴旋到你身後。

This time we'll slide your top arm all the way down and around, coming into a nice Warrior

這次我們會把你的上臂一直往下滑，然後繞著滑，來一個漂亮的勇士。

2. So, sinking your hips here, relaxing your head and gaze and shoulders. Breathing a lot.

2.所以，在這裡沉下你的臀部，放鬆你的頭和目光以及肩膀。多呼吸。

And just simply hanging out here in your Warrior 2 for a few easy breaths. And we'll take a

而只是簡單地掛在這裡，在你的勇士2號裡輕鬆地呼吸幾口。我們將採取

big inhale, lift everything all the way up. And then as you exhale, sink right back down.

大口吸氣，把所有的東西都抬起來。然後當你呼氣的時候，馬上回落。

We'll tip it all the way back into your Reverse Warrior. And then keep it going way up and

我們會把它全部打回給你的反轉戰士。然後繼續往上走

over to your nice Extended Angle here. And we'll bring both fingertips down to the ground

到你漂亮的延伸角度在這裡。我們會把兩個手指頭都放到地面上

here either side of your front foot. Come onto your back toes. And we'll shift your

在這裡，你的前腳的兩側。來到你的後腳趾。我們將轉移你的

weight into your Warrior 3 here. So moving right on top of that standing leg, top of

把重量放到你的勇士3號上所以在站立的腿上移動，在你的腿上移動

your head floating forward, back heel floating back behind you. So if you feel pretty steady

你的頭向前浮動，後腳跟向後浮動，在你身後。所以如果你覺得很穩定

here, maybe bring the palms together. If that's a little too much for balance, you can always

在這裡，也許把手掌放在一起。如果這有點太過平衡，你可以一直

bring the fingertips down too. Just stay wherever you can breathe a lot. And then we'll round

把手指頭也拿下來。只要呆在任何地方，你可以呼吸很多。然後，我們將圓

up to stand here. So soften the knees, round your back here. Use your stomach here to give

站在這裡。所以膝蓋要軟，繞到這裡來。用你的肚子在這裡給

this knee a nice little tug. And then we'll open up to a Tree Pose here. So gluing your

這個膝蓋一個漂亮的小拉力。然後我們會打開一個樹的姿勢在這裡。所以粘住你的

foot right up into your leg, it can be anywhere along the leg. Up high. It can be down low.

腳正對著你的腿，它可以是沿著腿的任何地方。高高的。它可以是向下的低。

So make sure wherever you're at here, you can find a nice sense of ease here in your

所以無論你在哪裡，都要確保你在這裡能找到一種很好的輕鬆感，在你的。

body. So either having your hands together or stretching upward. And just keep it nice

體。所以要麼雙手合十，要麼向上伸展。而且只要保持好

and soft. And when you're ready, we'll give the knee squeeze back in here. We'll send

和軟。而當你'準備好了，我們'會在這裡給膝蓋擠壓回來。我們會送

the leg all the way back behind you. Plant the palms down. Stepping right back to your

腿一直往後伸。掌心向下栽。右腳向後踏出

Plank Pose. And we'll bend your elbows straight back. Ease into your nice Upward Dog. Relax

板式姿勢。而我們'將彎曲你的肘部直背。放鬆到你漂亮的上犬式。放鬆

your shoulders down to your back. Breathe a lot here. And keeping your knees on the

你的肩膀到你的背部。在這裡多呼吸。並保持你的膝蓋在

ground, gently shift your hips up and back to sit on your heels. Take a big breath in

地，輕輕地將臀部上移，並向後坐到腳後跟上。大口吸氣

your Child's Pose. And when you're ready, we'll come back onto your hands and knees.

你的孩子'的姿勢。當你'準備好了，我們'會回來到你的手和膝蓋。

Re-spread the fingers, tuck your toes and take a big inhale to lift up and back. Nice

重新張開手指，塞住腳尖，大口吸氣，向上、向後抬起。很好

Downward Dog. So take a big inhale, lift your left leg way up and back behind you, Downward

下犬式所以，大口吸氣，抬起你的左腿，然後向後仰，向下。

Dog Split. Open up the hips and shoulders, make some space. And we'll take your knee

狗式劈叉。打開臀部和肩部，騰出一些空間。我們將採取你的膝蓋。

right up into your forehead super high. Softly bring your foot between your hands, Low Lunge.

直達你的額頭超高。輕輕地把腳伸到雙手之間，Low Lunge。

Nice. Push down, big inhale lifts you right up to a High Lunge. And then as you exhale,

很好向下推，大吸氣，把你抬起來，變成高弓步。然後隨著你的呼氣，

we'll spin around to your left side. Arms open really wide. Big inhale to fill yourself

我們'會轉到你的左側。手臂張得很開。大口吸氣，讓自己充滿

right back up. Twice more just like that here. Big exhale, easy spin. And inhale lifts you

右後衛。就這樣又來了兩次。大口呼氣，輕鬆旋轉。然後吸氣，把你抬起來

right back up. Last one just like that here. Big exhale, easy spin. And then we'll tip

右後衛。最後一個就在這裡。大呼氣，輕鬆旋轉。然後，我們將提示

it all the way back behind you. And then we'll reach this top arm all the way around right

它所有的方式回到你身後。然後，我們將達到這個頂部的手臂 所有的方式周圍的權利。

into your nice Warrior 2. So letting your heels find the ground. Hips sink nice and

變成你那漂亮的勇士2號所以讓你的腳後跟找到地面。臀部下沉

low. Nice easy gaze over your fingers. And just simply breathing here for a few moments.

低。好輕鬆的凝視著你的手指。而只是簡單地在這裡呼吸片刻。

So take a big inhale, lift everything all the way to the top. And then as you exhale,

所以大口吸氣，把所有的東西都抬到頂上。然後隨著你的呼氣，

sink everything all the way back in here, Warrior 2. And we'll tip it all the way back

把所有的東西都放回這裡，勇士2號。我們會把所有的東西都放回原處的

here, Reverse Warrior. And then tip it all the way up and over to your Extended Angle

這裡，反轉戰士。然後把它一直往上翻，翻到你的擴展角。

here. Forearm meets your thigh. Spin your whole body right upward here. Nice easy opening.

這裡。前臂碰到大腿整個身體向上旋轉很容易打開。

And then we'll bring your fingertips down to the ground here either side of your front

然後我們會把你的手指頭放到地面上 在你前面的兩側

foot. Come onto your back toes. And we'll start to shift your weight into your Warrior

腳。來到你的腳趾後面。我們會開始將你的重心轉移到你的戰士身上。

3. Top of your head floating forward. Back heel floating back behind you. So, up to you,

3.頭頂向前浮動。後腳跟向後浮動在你身後。所以，由你決定。

maybe keep the fingertips down if you want a little bit more support there. If you feel

如果你想在那裡得到更多的支持，也許可以把手指頭放下來。如果你覺得

steady in your balance, maybe bring the palms together here. And then we're gonna round

在你的平衡穩定， 也許把手掌在這裡一起。然後，我們要去圓

up to stand for this one. Soften the knees, round your back here. Use your stomach to

起來站這一個。膝蓋軟化，在這裡繞過你的背部。用你的肚子

draw this knee all the way and give it a nice squeeze. And then we'll just open up to a

把這個膝蓋全部拉開，然後好好地捏一捏。然後，我們'就會打開到一個

Tree Pose here. So foot can be glued up into the top of your thigh. Toes can tap down.

這裡的樹式。所以腳可以粘到大腿上面。腳趾可以往下拍。

So wherever you can find a nice easy balance. Maybe bring the palms together. Maybe stretch

所以無論在哪裡，你都可以找到一個很好的輕鬆平衡點。也許把手掌合在一起。也許伸展

your arms straight upward. And just breathe a lot. And then when you're ready, give the

你的手臂向上伸直。而只是呼吸了很多。然後當你'準備好了，給你的

knee a good squeeze back in here. We'll send the leg all the way right back behind you.

膝蓋一個很好的擠壓回到這裡。我們會把腿一直送到你身後。

Tipping over, we'll come all the way through a nice Low Lunge. Plant your palms down, step

翻身，我們'會通過一個漂亮的Low Lunge一路走來。掌心向下，踏步

right back into your Plank Pose here, top of your pushup. Just holding here for a few

右後衛到你的Plank Pose在這裡，你的俯臥撐的頂部。只是在這裡舉行了幾個

easy breaths. So we're gonna lower and lift here a few times. Knees up or down, up to

輕鬆的呼吸。所以我們'要在這裡降低和提升幾次。膝蓋向上或向下，到

you, bend your elbows straight back. And then right from your belly, all the way up for

你，彎曲你的手肘直背。然後從你的腹部開始，一直往上爬

one. Twice more just like that here. Bending straight back. And then all the way up for

一。兩次就這樣在這裡。直接向後彎腰。然後一路向上

two. Last one just like that here. Bending straight back and then all the way right up

兩個。最後一個就這樣在這裡。直接向後彎腰，然後一路向右上揚

and back to your Nice Downward Dog. Soften the heels, nice long spine. So real gently,

再回到你那隻漂亮的下水狗身上。軟化腳後跟，好長的脊樑。所以真正的溫柔。

we'll start to walk your feet all the way up to the top of your mat here, one easy step

我們將開始走你的腳一直到你的墊子的頂部，一個簡單的步驟。

at a time. Once you do arrive all the way upward here, folding inward over you legs.

一次。一旦到了這裡就一路向上，雙腿向內摺疊。

Let your head go, hanging like a rag doll. And we'll round up one vertebrae at a time,

讓你的頭去，像個布娃娃一樣掛著。我們會把你的脊椎骨一個個圍起來。

no hurry. Once you do arrive up, take a big inhale to float your arms all the way out

不急。一旦你到了上面，大口吸氣，把你的手臂全部飄出去。

and up. And then as you exhale, softly relax right back inward. And we're just gonna come

和上。然後當你呼氣時，輕輕地放鬆右後衛。而我們只是要來

all the way down to sit on your hips here, nice and gently. Come back to an easy, comfortable

一直到坐在你的臀部這裡，很好很溫柔。回到一個輕鬆，舒適的

position here. Close your eyes. Just drawing your attention a little bit deeper inward.

這裡的位置。閉上你的眼睛。只是把你的注意力往裡吸引一點。

Finding your easy, deep pace of breath. And when you're ready, open your eyes. And great

找到你輕鬆、深沉的呼吸節奏。當你'準備好了，睜開你的眼睛。睜開你的眼睛。

job. So there you have it: A great total body workout routine that you can do around the

工作。所以，你有它。一個偉大的全身鍛鍊程序，你可以做周圍的。

holidays to keep yourself feeling fantastic. I'm Tara Stiles and I'll see you next on the

假期，以保持自己的感覺太棒了。我是塔拉-斯蒂爾斯，我將看到你的下一個。

Yoga Solution.

瑜伽解決方案。