Welcome to your stress melt yoga practice.

歡迎進行壓力消融瑜伽練習。

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。

We'll begin in child's pose.

我們從兒童姿勢開始。

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

膝蓋儘量放寬，大腳趾相觸。

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.

為實踐做好心理準備。

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。

Take two more full deep breaths here.

在這裡再做兩次深呼吸。

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。

Take one more full breath here.

在這裡再深吸一口氣。

Bring your head back to center.

讓頭部回到中心。

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, tailbone tucks under.

呼氣，尾骨下收。

Inhale, lift your gaze.

吸氣，抬起視線。

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.

臀部下垂，重心後移。

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

讓臀部的運動更加流暢。

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.

從兒童式回到眼鏡蛇式。

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.

再次吸氣，打開心扉。

Exhale, release.

呼氣，釋放。

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.

重心後移，雙手撐地。

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.

翻轉雙手，使指尖朝前。

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。

Once more here.

在這裡再來一次。

Exhale walk your hands back out into downward facing dog.

呼氣，雙手向後伸出，變成下犬式。

Take one more breath.

再深吸一口氣

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。

Rest your hands on your knees.

雙手放在膝蓋上。

Close your eyes and soften your shoulders down.

閉上眼睛，肩膀向下放鬆。

Gently draw your left ear to your left shoulder.

輕輕地將左耳貼到左肩。

Place your right fingertips to the side.

將右手指尖放在一側。

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.

放鬆右肩，深呼吸。

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.

左肩向下放鬆，繼續呼吸。

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。

Keep the back straight.

保持背部挺直。

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。

Lift your head back up to center.

將頭抬起，回到正中間。

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.

就這樣，又找到了三個滾肩。

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.

我們將進入坐姿腿筋拉伸。

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。

Turn your torso to face your right leg.

轉動軀幹，面向右腿。

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.

頭部完全放鬆，深呼吸三次。

Inhale to come all the way back up.

吸氣，一路向上。

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

右膝彎曲，左腿伸長。

Turn to face your left leg.

轉身面對左腿。

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.

放鬆上背部、肩膀和頸部。

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.

準備坐姿前折。

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。

Let your upper body soften.

讓上半身變得柔軟。

Allow any physical stress or tension in your physical body to dissolve into the floor beneath you.

讓身體上的任何壓力或緊張都化解在腳下的地板上。

Feeling the support of gravity as you continue to breathe.

繼續呼吸，感受重力的支撐。

With your next inhale, gently lift yourself back up.

下一次吸氣時，輕輕地把自己抬起來。

Draw your legs together and recline all the way down on your back.

雙腿併攏，仰臥。

As your spine reaches the floor, begin to hug your knees into your chest, wrap your arms around your legs and begin to rock from side to side.

當脊柱到達地面時，開始將膝蓋抱在胸前，雙臂環繞雙腿，開始左右搖晃。

Gently massaging your lower back, your sacrum.

輕輕按摩下背部和骶骨。

Keep your left knee hugged in and extend your right leg straight.

保持左膝內收，右腿伸直。

Bring your left arm out wide into a cactus shape, elbow bent.

左臂伸直成仙人掌狀，肘部彎曲。

Right hand will come to the outside of the left knee as you draw your left leg all the way across your body.

當你將左腿完全跨過身體時，右手將放在左膝外側。

Coming into a reclined twist, close your eyes and tune back into your breath.

來一個斜躺式扭轉，閉上眼睛，調整呼吸。

Draw your leg back across your body, hug your right knee into your chest and extend your left leg long.

將腿向後橫跨身體，將右膝蓋抱在胸前，左腿伸長。

Right arm will come out wide as you draw your right leg across your body with your left hand.

右臂伸直，左手將右腿橫跨身體。

Relax into your twist.

放鬆地扭動身體。

Slowly draw your leg back across your body, hug both knees back into your chest, give yourself a hug.

慢慢將腿收回到身體兩側，將雙膝抱回胸前，給自己一個擁抱。

Release your feet to the floor and prepare to come into our final resting pose.

雙腳離地，準備進入最後的休息姿勢。

Extend your legs for Shavasana.

伸展雙腿，做 Shavasana。

Relax your arms.

放鬆手臂

Option to come into reclined butterfly pose.

可選擇斜躺蝴蝶式。

If you wish to end with a hip opening stretch, bring the soles of the feet together and let the knees fall out wide.

如果希望以臀部打開的伸展動作結束，可將雙腳腳底併攏，讓膝蓋張開。

Whichever position you choose, allow yourself to get completely comfortable here now.

無論你選擇哪種姿勢，現在都要讓自己完全適應這裡。

Make any final micro adjustments until you feel fully relaxed.

進行最後的微調，直到感覺完全放鬆為止。

Close your eyes.

閉上眼睛

Exhale where you are.

在原地呼氣

Take a deep breath in.

深吸一口氣。

Open your mouth and exhale the breath out.

張開嘴，呼出一口氣。

Take another deep breath in and a slow cleansing breath out.

再深吸一口氣，然後慢慢呼出，淨化空氣。

Take one more cleansing breath here on your own, filling your body with air and releasing, allowing your entire body to relax.

在這裡自己再做一次淨化呼吸，讓身體充滿空氣，然後釋放，讓全身放鬆。

Soften the corners of your mouth.

軟化嘴角。

Unclench your jaw.

鬆開下巴

Relax your forehead.

放鬆前額。

The corners of your eyes.

你的眼角

Soften through your neck, your shoulders.

放鬆頸部和肩膀。

Let the arms be heavy, belly soft.

讓手臂沉重，讓腹部柔軟。

Relax your hips, your glutes.

放鬆臀部和臀部。

Let the legs be heavy, quads soften.

讓雙腿沉重，四肢柔軟。

With each breath, feel your body soften.

隨著每一次呼吸，感受身體的柔軟。

Allow all of the physical tension to release from your muscles.

讓身體的所有緊張從肌肉中釋放出來。

Feeling more space and more freedom with each and every breath.

每一次呼吸都能感受到更大的空間和更多的自由。

Allow yourself to enjoy the stillness of these next few minutes, giving your mind time to pause and reset.

在接下來的幾分鐘裡，讓自己享受靜謐，讓思維有時間暫停和復位。

Enjoy your Shavasana and the sound of a bell will call you back when it's time.

享受您的 Shavasana（瑜珈）吧，到了時間，鈴聲會叫您回去。

Enjoying Shavasana and the sound of a bell will call you back when it's time.

享受著 Shavasana，鐘聲會在時間到時召喚你回來。

Enjoying Shavasana and the sound of a bell will call you back when it's time.

享受著 Shavasana，鐘聲會在時間到時召喚你回來。

Taking your time, allow yourself to come back to this physical space.

慢慢地，讓自己回到這個物理空間。

Beginning to find small movements in your body, deepening through your breath.

開始在身體中尋找微小的動作，通過呼吸加深。

And on your own time, allow yourself to slowly come out of your Shavasana.

在你自己的時間裡，讓自己慢慢從 Shavasana 中走出來。

Thank you for joining me on the mat today.

感謝你們今天和我一起來到墊子上。

I hope you have a wonderful rest of your day.

希望你今天過得愉快。

Namaste.

Namaste.

If you enjoyed today's practice, be sure to check out my yoga app, Just Yoga, to continue your yoga practice through exclusive classes, courses, and meditations.

如果你喜歡今天的練習，請務必查看我的瑜伽應用程序 Just Yoga，通過獨家課程、課程和冥想繼續你的瑜伽練習。

Thank you again for joining me for today's practice.

再次感謝大家參加今天的練習。

And I'll see you in the next class soon.

下一堂課再見。

Namaste.

Namaste.