Today, I wanted to bring you a quick little yoga or stretch session that is perfect for stress relief.

今天，我想給大家帶來一個快速的小瑜伽或伸展訓練，非常適合緩解壓力。

So you can do this first thing in the morning or it's really perfect before you go to bed to kind of calm yourself down.

所以，你可以在早上第一件事就是做這個，或者在睡前做這個，讓自己平靜下來，這真的很完美。

This whole stretch session isn't going to be too intense, very light stretches, but we are going to be focusing a lot on our breath.

整個拉伸過程不會太激烈，只是非常輕微的拉伸，但我們會非常注重呼吸。

So make sure you are breathing throughout this entire stretch session.

是以，請確保在整個拉伸過程中你都在呼吸。

You don't need any equipment, besides if you have some yoga blocks or something to help prop you up in some of the positions, you might want that and also of course a mat beneath you so that you don't hurt any of your body parts as we are going to be on the floor.

你不需要任何設備，但如果你有一些瑜伽塊或其他東西，可以幫助你在某些體位上支撐起來，你可能會需要這些東西，當然，你下面還需要一個墊子，這樣你就不會傷害到身體的任何部位，因為我們將在地板上進行練習。

I think that's it.

我想就是這樣了。

So without further ado, let's get to it.

話不多說，我們開始吧。

All right, so we're first going to start off on the ground.

好了，我們先從地面開始。

You can either be cross-legged, sitting on your knees, whatever is most comfortable for you.

你可以盤腿，也可以跪坐，只要你覺得最舒服就行。

And we're first going to start off by doing 10 deep breaths together.

首先，我們要一起做 10 次深呼吸。

So nice big inhales and nice big exhales in through the nose and out through the mouth.

大口吸氣，大口呼氣，從鼻子吸入，從嘴巴呼出。

Here we go for 10.

我們開始 10 分鐘。

Try to relax your whole body, release any tension.

試著放鬆全身，釋放任何緊張情緒。

Inhale.

吸氣。

Exhale.

呼氣。

Inhale. Alright, roll the neck out.

吸氣 好了，把脖子伸直

We're going to do four big circles one way.

我們要單向繞四個大圈。

Nice and slow.

很好，很慢。

And we're going to go the other way.

我們要反其道而行之。

Really feel that stretch in your neck.

真切感受到頸部的伸展。

Good.

很好。

Last one.

最後一個

Alright, bring your head back up to center.

好了，把頭抬到正中間。

We're just going to bring our shoulders up.

我們要把肩膀抬起來。

Squeeze as tight as you can.

擠得越緊越好。

And then let them go. And let them go.

然後讓他們走。 讓他們走吧

And take some nice shoulder rolls here.

在這裡做幾個漂亮的滾肩動作。

Just try and loosen the shoulders a little bit.

試著把肩膀放鬆一點。

And turn your head from side to side.

然後把頭左右轉動。

Get that neck nice and loose.

把脖子放鬆

Don't forget about your breath.

別忘了你的呼吸。

And up and down.

上上下下

Alright, we're going to come into a child's pose.

好了，我們來擺一個孩子的姿勢。

You can take this as wide as you want.

你可以根據自己的喜好隨意調整。

Whatever feels most comfortable for you.

只要你覺得最舒服就行。

Try to reach those fingertips as far as you can forward.

儘量將指尖向前伸。

Feel a stretch in those shoulders.

感受肩膀的舒展

And just take some nice deep breaths here.

做幾個深呼吸

Place your forehead on the mat.

將前額放在墊子上。

And press forward.

繼續前進。

Feel the stretch in your hips.

感受臀部的伸展。

Feel free to rock it out.

盡情搖擺吧

Do whatever movement serves you best.

做最適合你的運動。

And press back to child's pose.

然後按回兒童姿勢。

And come forward.

站出來

Now we're going to try and make this one big nice fluid movement.

現在，我們要試著做一個流暢的大動作。

So kind of roll through it, come back.

所以，就像滾過去，再滾回來。

Feel a stretch in those shoulders.

感受肩膀的舒展

Then roll through, come forward.

然後滾過去，向前走。

Almost through a cat pose.

幾乎是通過貓的姿勢。

And stretch it out.

並伸展開來。

And back.

再回來

And forward.

再向前

Last one.

最後一個

Good.

很好。

Alright, we're going to press back up into down dog.

好了，我們要回到下犬式。

Again, do whatever feels best for you here.

還是那句話，做你覺得最合適的事。

You can walk your feet out.

你可以用腳走出去。

Just feel that stretch.

感受這種伸展感

And you're going to bring one leg up.

你要把一條腿抬起來。

I'm starting with my right leg.

我從右腿開始。

Keep those hips nice and square.

保持臀部方正。

And bring it through.

把它帶過去

We're going to do a pigeon pose.

我們要做一個鴿子的姿勢。

You can keep your leg at a 90 degree angle if you really want to feel that stretch in the glute.

如果你真的想感受到臀部的拉伸，可以將腿保持 90 度角。

Or if you want to take it nice and easy, just bring the foot in closer to your body.

或者，如果你想慢慢來，只需將腳靠近身體。

But make sure you're sitting right over top of that hip.

但要確保你坐在臀部的正上方。

You're feeling the stretch in your hip flexor.

你感覺到臀屈肌的伸展。

And come down as far as you can.

能下來多遠就下來多遠

If you can place your forehead on the mat, that's great.

如果你能把額頭放在墊子上，那就太好了。

If you have a yoga block, this is where you should use it.

如果您有瑜伽塊，就應該在這裡使用。

Place your forehead on that.

將額頭放在上面。

We're just going to hold this here.

我們就把它放在這裡。

Don't forget about your breath.

別忘了你的呼吸。

Nice big inhales.

大口吸氣

Nice big exhales.

大口呼氣

Nice big exhales.

大口呼氣

Alright, and slowly bring yourself back up.

好吧，慢慢把自己拉回來。

Feel that stretch in the hip flexor.

感受髖屈肌的伸展。

And slowly allow yourself to come out of it.

慢慢地，讓自己從中走出來。

We're going to go right back into a down dog.

我們馬上回到下犬狀態。

Coming through plank.

穿過木板

Pressing up.

按上去

Again, you can pedal your feet out here.

同樣，你也可以在這裡踩腳踏板。

And we're going to bring our left leg up now.

現在我們要把左腿抬起來。

Keep that hip nice and square.

保持臀部挺翹

And bring the leg through into pigeon pose.

然後將腿伸直，擺出鴿子式。

Make sure you're right over top of that hip.

確保你就在臀部上方。

And work your way down.

然後一路向下。

And we're going to hold here.

我們在這裡等著。

Nice big exhales.

大口呼氣

And slowly bring yourself back up.

然後慢慢地站起來。

Feel that stretch in the hip flexor.

感受髖屈肌的拉伸。

And slowly bring yourself out of it.

然後慢慢地把自己帶出來。

You can bring your legs in front of you now.

現在你可以把腿伸到前面了。

We're going to take just a nice and easy forward fold.

我們要做的只是一個漂亮而簡單的前折。

So bring your arms up.

所以，把手臂抬起來。

Nice deep breath in.

深呼吸

Exhale and forward fold.

呼氣，向前摺疊。

Go as far as you can.

能走多遠走多遠。

If you have yoga blocks, you can use those to help yourself prop yourself up.

如果你有瑜伽墊，可以用它來幫助自己支撐起來。

We're going to hold here and take some nice deep breaths.

我們先停在這裡，做幾個深呼吸。

Nice.

不錯。

Let that neck go.

放開脖子

Make sure you're not holding any tension in your neck.

確保你的頸部沒有任何緊張感。

And come slightly up.

再稍微往上一點。

Have a slight bend in your knees here.

這裡膝蓋要稍稍彎曲。

And I want you to reach your fingertips as far as you can.

我希望你的指尖能伸得越遠越好。

Try to bring your face into your knees and just hold here.

試著把臉貼到膝蓋上，就這樣保持住。

Feel the stretch in the top of your neck and your spine.

感受頸部和脊柱的伸展。

And breathe into your chest.

用胸腔呼吸

Breathe into it.

深呼吸

Nice deep breaths in.

深呼吸

And out.

然後離開。

Really let that neck go.

真的要把脖子放下來。

No tension.

沒有緊張感。

Alright.

好吧。

And slowly walk yourself back up.

然後慢慢走回去。

We're going to come down now onto our backs.

我們現在要趴下來。

We're going to bring our knees in.

我們要把膝蓋伸進去。

Hold here.

按住這裡。

Give yourself a nice big hug.

給自己一個大大的擁抱

And you can let one leg drop down straight.

你可以讓一條腿伸直放下。

Bring the other leg in as close as you can to your chest.

另一條腿儘量靠近胸部。

And we're going to bring that leg over for a twist.

我們要把那條腿拿過來扭一扭。

You can keep your bottom leg straight or bend it.

下肢可以伸直，也可以彎曲。

But arms out right directly beside you.

但手臂就在你身邊。

And you're looking the opposite way.

而你卻在看相反的方向。

Feeling that stretch in that back.

感受背部的伸展

And slowly bring yourself back to centre.

慢慢地讓自己回到中心。

Both knees into your chest.

雙膝跪在胸前。

And breathe in. And drop the opposite leg now.

吸氣 現在放下對側的腿

Bring that other leg as close as you can into your chest.

將另一條腿儘量靠近胸部。

And bring it over for a twist.

然後拿過來扭一扭。

Arms out directly beside you.

在你身邊伸出手臂。

Trying to push that back shoulder to the ground.

試圖把後肩推到地面上。

So you're really feeling that twist.

所以，你真的感覺到了那種扭曲。

And slowly bring yourself back to centre.

慢慢地讓自己回到中心。

Again, give yourself a nice big hug.

再次，給自己一個大大的擁抱。

Bring your forehead to your knees.

將額頭貼到膝蓋上。

Round out that back.

讓後背更豐滿

And let it go.

然後放手。

Stretch yourself right out.

伸展自己的右臂。

Fingertips above the head.

指尖高於頭部。

I want you to think that your fingertips are touching the floor.

我要你想象你的指尖觸地。

That wall.

那堵牆

And your toes are touching that wall.

而你的腳趾正在觸碰那面牆。

So really try to stretch your body as long as possible here on the ground.

是以，在地面上要儘量伸展身體。

Nice big stretch.

漂亮的大拉伸

Stretch, stretch, stretch.

伸展、伸展、伸展

And let it go.

然後放手。

We're going to do that one more time.

我們再來一次。

Ready?

準備好了嗎？

Stretch.

拉伸

Fingertips touching the wall.

手指觸碰牆壁

Toes touching the wall.

腳趾觸牆

And let it go.

然後放手。

Alright, bring your knees back into your chest.

好了，把膝蓋收回到胸前。

Nice big hug.

漂亮的擁抱

You can rock it out here if that feels good on your back.

如果你的背部感覺良好，可以在這裡搖擺。

And we're going to roll ourselves up.

我們要把自己捲起來。

Place fingertips on the floor.

將指尖放在地板上。

Come here for a forward fold with our knees bent.

來這裡屈膝前折。

You can sway here.

您可以在這裡搖擺。

You can pedal it out here with your knees.

你可以用膝蓋在這裡蹬車。

And slowly roll up.

然後慢慢捲起來。

Alright.

好吧。

We're going to do a few more stretches here.

我們在這裡再做幾個伸展運動。

We're going to really focus on our breath now.

我們現在要專注於呼吸。

So we're going to just take five deep breaths.

所以我們要深呼吸五次。

Standing up, bringing our arms up.

站起來，舉起手臂。

And down.

再往下。

One more.

再來一個

Two more.

還有兩個

Last one.

最後一個

Deep breath.

深呼吸

Alright, if you have a wall close by, you might want to use this to help with your balance.

好吧，如果你身邊有一堵牆，你可能想用它來幫助你保持平衡。

But you're going to bring one leg in to your chest.

但你要把一條腿伸到胸前。

Test your balance here.

在這裡測試你的平衡能力。

Hold.

保持。

Breathe.

呼吸。

Bring it as close as you can.

儘量靠近它。

And let it go.

然後放手。

You're going to bring your leg back for a quad stretch.

你要把腿收回來，做四肢伸展。

I want you to focus on pressing that hip forward so you're really feeling that stretch in the quad.

我要你集中精力將臀部向前壓，這樣你才能真正感受到四肢的拉伸。

Good.

很好。

Alright, we're going to do the other leg now.

好了，我們現在來做另一條腿。

So bring that left leg in to your chest.

把左腿伸到胸前。

And bring it back for that quad stretch.

把它拿回來做四肢伸展運動。

Press that hip forward.

將臀部向前壓。

Really feel that stretch in that quad.

真切感受到四肢的伸展。

Good.

很好。

And slowly let it go.

然後慢慢放手。

Nice deep breath in.

深呼吸

Come down for a forward fold.

下來向前摺疊。

Breathe in for a halfway lift.

吸氣，半程提升。

Nice flat back.

背部平坦

Send those booties back so you're feeling that stretch in your hamstring.

把靴子送回去，讓你的腿筋感覺到拉伸。

Exhale, come down.

呼氣，下來。

Again, you can walk it out here if that feels good on your hamstrings.

同樣，如果你的腿筋感覺良好，也可以在這裡走一走。

Let that neck go.

放開脖子

And step your feet just about shoulder width apart here.

雙腳分開，與肩同寬。

And you're going to grab your arms and just sit here and rock for a little while.

你要抓住你的手臂，坐在這裡搖晃一會兒。

Good job.

幹得好

Release any tension you have in your jaw, in your neck, in your shoulders.

釋放下頜、頸部和肩部的緊張。

Just sway side to side.

只是左右搖擺。

Alright, place those hands on the ground.

好了，把手放在地上。

Walk your feet in a little bit.

把腳伸進去一點

Nice deep breath in.

深呼吸

And exhale, roll up.

呼氣，捲起。

Alright guys, that is it.

好了，夥計們，就這樣吧。

Feel free to do a little bit of Shavasana.

隨意做一點 Shavasana。

You can lay down, listen to some nice calming music, do a little bit of meditation.

你可以躺下來，聽一些好聽的安神音樂，做一點冥想。

I hope you guys use this time to zone out and tune in to yourself.

我希望你們利用這段時間靜下心來，調整自己。

It is really important that we take care of not only our physical health, but our mental health as well.

真正重要的是，我們不僅要關注身體健康，還要關注心理健康。

So I hope you guys enjoyed this one.

希望你們喜歡這本書。

If you'd like to see more stretch routines or yoga, please let me know.

如果您想了解更多伸展運動或瑜伽，請告訴我。

I would love to do that.

我很樂意這樣做。

So leave that in the comments down below and I will see you guys very soon.

請在下面的評論中留言，我們很快就會再見面。

Bye. www.mooji.org

再見。www.mooji.org