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  • Hi, I'm Tara Stiles and today on the Yoga Solution, I'm going to show you a great routine

    嗨,我是塔拉-斯蒂爾斯,今天的瑜伽解決方案,我將向你展示一個偉大的例程。

  • 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。

Hi, I'm Tara Stiles and today on the Yoga Solution, I'm going to show you a great routine

嗨,我是塔拉-斯蒂爾斯,今天的瑜伽解決方案,我將向你展示一個偉大的例程。

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Total Body Holiday Yoga Workout | The Yoga Solution With Tara Stiles

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    Why Why 發佈於 2013 年 03 月 25 日
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