Today's 25 minute practice includes a gentle hatha sequence for all levels.

今天的 25 分鐘練習包括適合所有級別的溫和哈達序列。

Let's begin by coming into a kneeling position, hips over the heels.

首先，讓我們保持跪姿，臀部高於腳跟。

If this is comfortable for you, otherwise come into a cross-legged seat.

如果您覺得這樣舒服，也可以盤腿坐下。

And we'll begin by drawing the shoulders up towards the ears and down the back a few times.

首先，我們將把肩膀向上拉向耳朵，然後向下拉幾下背部。

So just shrugging the shoulders up and then letting the shoulders fall down.

所以，只要把肩膀聳起來，然後讓肩膀垂下來就可以了。

And then we'll switch directions, drawing your circles the opposite way.

然後我們換個方向，用相反的方法畫圓。

Taking nice deep breaths.

深呼吸

And then let your shoulders relax down.

然後讓肩膀放鬆下來。

Reach your arms out wide and up, overhead palms touch.

雙臂張開向上伸直，手掌相碰於頭頂。

Exhale, draw your hands to your heart center.

呼氣，將雙手伸向心臟中心。

Again, sweep the arms up, palms touch.

再次，雙臂上舉，手掌相觸。

And exhale, interlace your fingers, palms face away from you.

呼氣，手指交錯，手掌朝向遠方。

Push your arms forward, drop your chin towards your chest.

雙臂向前推，下巴朝向胸部。

Inhale, reach the arms up, lengthen through the sides and then exhale, side bend to the right.

吸氣，手臂向上伸展，通過兩側拉長，然後呼氣，向右側側彎。

Back through center, side bend to the left.

從中間後退，向左側彎腰。

Come back through center and then interlace your fingers into a fist behind your back.

從中間回來，然後在背後將手指交錯握成拳頭。

Draw your fist down towards the ground, squeeze the shoulder blades together and then lift your heart.

握拳向下，將肩胛骨擠在一起，然後抬起心臟。

And we'll repeat this two more times.

我們再重複兩遍。

Interlace your fingers in front of you, flip your palms away from you.

手指在身前交錯，手掌向遠離自己的方向翻轉。

Round through your upper back, chin to chest.

從上背部繞圈，下巴到胸部。

Inhale, reach your arms up, lengthen through your spine and exhale, bend to the right.

吸氣，雙臂上舉，拉長脊柱，呼氣，向右彎曲。

Back through center and bend to the left.

從中間後退，向左彎腰。

Come back through center and then interlace your fingers into a fist behind your back.

從中間回來，然後在背後將手指交錯握成拳頭。

Draw the shoulders down and back, lift the head and the heart.

肩膀向下和向後，抬起頭部和心臟。

Good, one more time here on your own.

很好，你自己再來一次。

Pushing the palms away, chin to chest.

手掌推開，下巴貼胸。

Inhale, lengthen through your spine, side bend to the right.

吸氣，拉長脊柱，向右側彎腰。

And side bend to the left.

並向左側彎腰。

Interlace your fingers and open your heart.

十指交扣，敞開心扉。

Now keep your fingers interlaced, draw your fist over towards your outer left hip.

現在，保持手指交錯，將拳頭朝左臀外側握過去。

Hug your left elbow in and drop your left ear to your left shoulder, getting a stretch along the right side of your neck.

左手手肘內收，將左耳貼到左肩，拉伸頸部右側。

Now switch sides, bringing your fist over towards the outside of your right hip and drop your right ear towards your right shoulder.

現在換邊，將拳頭伸向右臀外側，將右耳貼向右肩。

Hug your right elbow in, feeling the stretch all the way down the left side of your neck.

將右手肘向內抱，感受頸部左側的拉伸。

Take one more breath and slowly release.

再吸一口氣，然後慢慢鬆開。

Plant your hands coming through tabletop pose.

擺出桌面姿勢，雙手下垂。

We'll take a few rounds of cat cows here, moving at your own pace.

我們將在這裡進行幾輪 "貓牛 "遊戲，按照你們自己的節奏進行。

So begin to connect your movements to your breath, inhaling to lift the heart and exhaling to round.

是以，開始將你的動作與呼吸聯繫起來，吸氣提心，呼氣圓潤。

Feel the sensations of the stretch along your spine, your back, breathing into your belly.

沿著脊柱、背部感受拉伸的感覺，向腹部呼吸。

So so so so Take one last round and then come back to a neutral spine.

如此這般 如此這般 最後一輪，然後回到中立脊柱。

Inhale your left arm up for a twist, gaze up at your fingertips, and release your left hand back down.

吸氣，左臂上舉做一個扭轉動作，抬頭凝視指尖，然後將左手放回原處。

Inhale the right arm high, breathe.

吸氣，右臂抬高，呼吸。

Inhale the left arm back up, and then use your core to lift yourself up, coming into a half camel.

吸氣，將左臂收回，然後利用核心力量將自己抬起，做半駱駝式。

Left hand can rest on your low back, or if it feels good, your left hand can rest on your left heel.

左手可以放在腰部，如果感覺良好，左手也可以放在左腳跟上。

Reach the right arm up overhead, and then release your right hand back down, left arm high towards the sky.

將右臂舉過頭頂，然後將右手放回原處，左臂高舉向天。

Place your left hand down, reach your right arm high for a twist, and again engage your core, lift yourself up, coming up into your half camel.

左手向下，右臂伸高，做一個扭轉動作，再次利用核心力量，將身體抬起，做半駱駝式。

Right hand to your low back or right hand to right heel.

右手放在腰部，或右手放在右腳跟。

Inhale, take a full breath in your backbend, and then release.

吸氣，在後彎中充分呼吸，然後鬆開。

Place your left hand to the ground and reach your right arm high.

左手放在地上，右臂伸高。

Place your right hand back down, walk both hands forward to come into melting heart pose, relaxing your chest, your forehead, feeling the stretch in the chest and the shoulders.

將右手放回原處，雙手向前走，擺出融化心臟的姿勢，放鬆胸部和前額，感受胸部和肩膀的伸展。

Inhale, release your forearms completely to the ground, and lower down into sphinx pose, releasing your hips to the floor.

吸氣，將前臂完全放至地面，然後下蹲至獅身人面像姿勢，臀部放至地面。

Pressing down into the forearms, lift your chest, gaze ahead of you, and then lower all the way down to the ground.

前臂下壓，挺胸，目視前方，然後一路下壓至地面。

Come into open wings, bring the left arm out wide, right hand to the mat, roll yourself over onto the left side of your body, keep the legs stacked or maybe right foot comes behind you.

張開雙翼，左臂伸直，右手放在墊子上，翻滾到身體左側，雙腿疊放，或者右腳放在身後。

Take three deep breaths.

深呼吸三次。

Inhale, release.

吸氣，釋放。

Slowly roll back onto your belly and we'll switch sides.

慢慢滾回腹部，然後換邊。

Bring the right arm out wide, use your left palm to roll onto the right side of your body, stay here with the legs stacked or maybe your top foot reaches behind you.

右臂伸直，用左手掌滾到身體右側，雙腿疊放在這裡，或者上腳伸到身後。

Deep belly breaths.

腹部深呼吸

So roll back onto your belly, come up into a baby cobra, hug the elbows in, lift your heart, and exhale to slowly release.

是以，翻身回到腹部，上身成小眼鏡蛇狀，手肘內收，抬起心臟，呼氣慢慢鬆開。

Again, inhale for your cobra.

再次，為眼鏡蛇吸氣。

And exhale, release.

呼氣，釋放。

Coming up into your upward facing dog, press down into the palms, roll the shoulders back, and as you exhale, shift back into your downward dog.

上身進入上犬式，向下按壓手掌，肩部向後滾動，呼氣時轉回下犬式。

Begin to pedal out through your feet, bending one knee at a time to stretch through the backside body.

開始用雙腳蹬地，每次彎曲一個膝蓋，拉伸背部身體。

And then settle into stillness, pressing your heels down towards the ground.

然後靜下心來，將腳跟壓向地面。

Shift your gaze forward and make your way to the top of the mat.

視線前移，走到墊子頂端。

Inhale, halfway lift, and exhale to fold.

吸氣，半抬起，呼氣，摺疊。

Inhale for a standing backbend, sweep the arms up high, palms touch.

吸氣做站立後彎，雙臂高高掃起，手掌相觸。

Exhale, hands to heart.

呼氣，雙手抱心。

Again, inhale, standing backbend, open your heart, and exhale, fold all the way down.

再次，吸氣，站立後彎，打開你的心，呼氣，摺疊一路向下。

Halfway lift, plant your hands, step your left foot back into warrior one, sweep the arms up, gaze straight ahead of you.

舉到一半時，雙手著地，左腳向後邁進戰士一式，雙臂上掃，目視前方。

Find eagle arms, bring your left arm underneath and around your right arm, squeezing the arms together, lifting the elbows up in line with your shoulders.

找到鷹臂的感覺，將左臂放在右臂下方並環繞右臂，雙臂擠壓在一起，抬起肘部與肩膀成一直線。

Take a deep breath in, and then as you exhale, fold forward, coming into a humble warrior variation, keeping the eagle arms.

深吸一口氣，呼氣時向前摺疊，做出謙卑的戰士式變體，保持鷹臂姿勢。

Take one more breath.

再深吸一口氣

Root down through your feet and lift yourself all the way back up, opening up into warrior two, bring your arms out wide into cactus, bending the elbows.

雙腳向下紮根，然後一路向上抬起，打開成戰士二式，雙臂張開成仙人掌式，彎曲手肘。

Reverse warrior, shift your weight back, left hand comes to your left leg, right bicep to ear.

反向戰士，重心後移，左手放在左腿上，右手二頭肌放在耳邊。

Extended side angle.

擴展側角。

Reverse triangle, straighten through your right leg, breathe into the right side body.

反三角式，右腿伸直，向右側身體呼吸。

Triangle pose.

三角形姿勢

Half splits, place your left hand down, spin on your back toes, drop your back knee down, straighten through your front leg.

半劈叉，左手向下，後腳尖旋轉，後膝向下，前腿伸直。

Take one more breath.

再深吸一口氣

Shift forward into low lunge, bending into your front knee, sweep your arms high, exhale cactus arms.

前移到低馬步，彎曲前膝，高掃雙臂，呼出仙人掌臂。

Inhale, straighten the arms, reaching the fingertips up, and exhale for cactus.

吸氣，伸直手臂，指尖向上，呼氣，做仙人掌動作。

Again, inhale, and exhale.

再次，吸氣，呼氣。

Release your hands down, framing your front foot, come back through tabletop pose, and find downward facing dog.

雙手下放，架起前腳，通過桌面姿勢回來，找到下犬式。

Take a full breath here.

在這裡深吸一口氣。

Step your left foot forward, coming into your warrior one, sweep the arms high, relax your shoulders down.

左腳向前邁出，進入戰士式，雙臂高掃，肩膀向下放鬆。

Finding your eagle arms, this time right arm comes underneath and around your left arm.

找到你的鷹臂，這次右臂從下方繞過左臂。

Inhale to lift the elbows up, and then exhale for your humble warrior variation.

吸氣將肘部向上抬起，然後呼氣進行謙卑的戰士式變體。

Relax the crown of your head all the way down, squeeze the inner thighs together, two deep breaths.

頭頂一直向下放鬆，大腿內側併攏，深呼吸兩次。

Slowly lift yourself back up, opening up into your warrior two, finding your cactus arms.

慢慢將自己抬起來，張開你的勇士二頭肌，找到你的仙人掌手臂。

Reverse warrior, lean back.

反向戰士，向後靠。

Inhale, and exhale.

吸氣，呼氣。

Moving with your breath, extended side angle, reverse triangle.

隨著呼吸移動，擴展側角，反三角。

And transitioning into half splits, place your right hand down, spin on your back toes, drop your back knee and straighten through your left leg.

過渡到半劈叉時，右手向下，後腳尖旋轉，後膝著地，左腿伸直。

One more full breath.

再吸一口氣

Inhale, and exhale.

吸氣，呼氣。

Lift yourself up for your low lunge, sweep the arms high.

抬起身來做低弓步，高掃手臂。

Moving with your breath, exhale to cactus the arms.

隨著呼吸移動，呼氣使手臂呈仙人掌狀。

Inhale, reach the arms up.

吸氣，手臂向上伸展。

Exhale.

呼氣。

One more on your own.

你自己再來一次。

Plant your hands down, come back into your tabletop pose, and then come into a kneeling position, preparing to come into camel pose.

雙手下垂，回到桌面姿勢，然後做出跪姿，準備做出駱駝姿勢。

You have the option for half camel here, we'll begin by bringing the hands to the lower back, toes can be tucked or untucked.

這裡你可以選擇半駱駝式，我們先將雙手伸到下背部，腳趾可以收起或鬆開。

Hug the elbows in, push the hips forward, and then lean back.

手肘內收，臀部前推，然後後仰。

Stay here, or if it feels good, bring your hands to your heels.

停留在這裡，如果感覺不錯，可以將雙手放在腳跟處。

Keep lifting from the center of your heart.

繼續從心臟中心抬起。

One more.

再來一個

When you're ready, slowly come all the way back up, bring your hips back towards your heels, and come into child's pose to rest.

準備就緒後，慢慢回升，將臀部向腳跟靠攏，擺出兒童式休息。

One more.

再來一個

Coming back to the steady flow of your breath.

回到平穩的呼吸。

One more.

再來一個

Slowly lift yourself up, cross your ankles, and make your way all the way down onto your back.

慢慢地把自己抬起來，交叉腳踝，然後一路向下仰臥。

As you recline back, hug your knees into your chest, and slowly shift your weight from side to side.

向後靠時，將膝蓋抱在胸前，慢慢地將重心從一側移到另一側。

Coming into reclined pigeon pose, release your left foot to the floor, and cross your right ankle over your left thigh.

進入斜躺鴿子式，將左腳放至地面，右腳踝與左大腿交叉。

Stay here with your foot on the floor, or you can lift your foot up, interlace your fingers behind your leg for a deeper stretch.

在此停留，腳掌著地，也可以將腳抬起，手指在腿後交錯，進行更深層次的拉伸。

Close your eyes, relax your shoulders into the ground.

閉上眼睛，雙肩放鬆貼地。

Slowly extend your left leg, rooting down through your left heel, hug your right knee into your chest, and then come into a twist, bringing your right leg all the way over to the left side.

慢慢伸出左腿，通過左腳跟向下紮根，將右膝蓋抱在胸前，然後來一個扭轉，將右腿一直伸到左側。

Bring your right arm out wide, and take 2-3 breaths.

右臂伸直，深呼吸 2-3 次。

Come back through center, plant your right foot down, bending your right knee, and cross your left ankle over your right thigh.

回到中間位置，右腳向下踩地，彎曲右膝蓋，左腳踝與右大腿交叉。

Option to lift your foot here, breathing into the stretch.

可選擇在此處抬腳，呼吸伸展。

Begin to extend your right leg straight.

開始伸直右腿。

Hug your left knee into your chest, taking a deep breath in, and as you exhale, come into your twist.

將左膝抱在胸前，深吸一口氣，呼氣時進入扭轉動作。

Bring your left arm out wide.

左臂伸直。

Deep belly breaths.

腹部深呼吸

Slowly bring your leg back to center.

慢慢將腿收回中心。

Hug both knees back in towards your chest.

將雙膝向後抱至胸前。

Give yourself one big hug.

給自己一個大大的擁抱。

Release your feet to the floor.

雙腳落地。

Extend your legs out wide, coming into our final resting pose.

雙腿伸直，擺出最後的休息姿勢。

Let your arms relax alongside your body.

讓手臂和身體一起放鬆。

Eyes softly close.

眼睛輕輕閉上

Enjoy your Shavasana, and I'll call you back when it's time.

好好享受你的 Shavasana，時間到了我再打給你。

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