Thank you for joining me on the mat today.

感謝你們今天和我一起來到墊子上。

Before we get started, I'd like to take a quick moment to introduce today's sponsor, which is Audible.

在我們開始之前，我想花一點時間介紹一下今天的贊助商 Audible。

The new year is here, which is an exciting time to set new wellness goals, and one of mine is to create more healthy and productive habits in the morning, so I've started listening to motivating podcasts and Audible titles during my morning routine.

新的一年已經到來，這是設定新的健康目標的激動人心的時刻，而我的目標之一就是在早晨養成更健康、更高效的習慣，是以我開始在晨練時收聽激勵人心的播客和 Audible 電臺節目。

I love that Audible offers an incredible selection of audiobooks across every genre, and that the app makes it super easy to listen anytime or anywhere.

我喜歡 Audible 提供的各種類型的有聲讀物，它的應用程序讓您隨時隨地都能輕鬆收聽。

As a member, I also get one title a month to keep from the entire catalog, including the latest bestsellers and new releases.

作為會員，我每月還能從整個目錄中獲得一本書目，包括最新的暢銷書和新書。

Currently, I'm listening along to The Mountain Is You, which has already taught me that it's the small, daily changes in our routines that over time lead to profound transformation.

目前，我正在收聽《山就是你》，這本書已經讓我明白，正是我們日常生活習慣中的微小改變，隨著時間的推移，才會帶來深刻的轉變。

I'm so excited to listen to more wellness titles on Audible, especially into the new year, to help me stay on top of my goals.

我很高興能在 Audible 上收聽更多的健康類書籍，尤其是在新的一年裡，以幫助我實現自己的目標。

New members can try Audible for free by visiting audible.com slash jessicarichburg, or texting jessicarichburg to 500-500.

新會員可訪問 audible.com slash jessicarichburg 或發送簡訊 jessicarichburg 到 500-500，免費試用 Audible。

Thank you, Audible, for sponsoring this video.

感謝 Audible 贊助本視頻。

For today's class, we're going to begin straight away in tabletop pose.

今天的課程，我們將直接從桌面姿勢開始。

Coming onto your hands and knees, make sure that your fingers are spread nice and wide, rooting down through the palms of your hands.

雙手抱膝，確保手指張開，通過手掌向下紮根。

We'll start to find some cat-cows, so taking a deep breath in through your nose, and as you exhale, round through your spine.

我們開始找一些貓牛，用鼻子深吸一口氣，呼氣時，用脊柱繞一圈。

Inhale to let your belly drop, lift your gaze.

吸氣，讓腹部下垂，抬起視線。

Exhale to round chin to chest, gaze at your belly.

呼氣，使下巴圓至胸前，注視腹部。

Inhale to lift, and exhale.

吸氣提升，呼氣。

Continue to flow here on your own, just beginning to connect to your breath.

繼續自己在這裡流動，剛開始與呼吸相連。

And taking a couple more rounds, moving with your breath.

再來幾輪，隨著呼吸移動。

Then come back to a neutral spine.

然後回到中立脊柱。

Extend your right leg straight back behind you, tuck your toes under, and then lift your right heel in line with your right hip, keeping your spine long, core engaged.

右腿向後伸直，腳尖向下，然後抬起右腳跟，與右臀部成一直線，保持脊柱修長，核心用力。

As you exhale, draw your knee in towards your nose, rounding through your upper back.

呼氣時，將膝蓋向鼻子方向收攏，上背部成圓形。

Inhale to extend your right leg back behind you, we'll do that two more times.

吸氣，將右腿向身後伸展，我們再做兩次。

Exhale to round.

呼氣至圓形。

Inhale to extend, once more.

吸氣，再次伸展。

As you extend your right leg back behind you, go ahead and release your foot to the floor, tucking your toes under.

當你將右腿向身後伸展時，繼續將腳放至地面，腳趾向下收攏。

Kickstand your left leg.

踢左腿。

Inhale to reach your right arm high, pressing down through your right foot.

吸氣，高舉右臂，通過右腳向下壓。

Reach your bicep towards your ear, fingertips reaching towards the front of the mat, coming into a side body stretch.

將二頭肌伸向耳朵，指尖伸向墊子前方，做身體側向拉伸。

And then release your right hand down, come back into tabletop pose.

然後鬆開右手，回到桌面姿勢。

Extend your left leg back behind you, tuck your toes under, and then lift your left heel up in line with your left hip.

將左腿向身後伸直，腳尖下收，然後抬起左腳跟，與左臀部成一直線。

Take a deep breath in, and exhale to curl, knee to nose.

深吸一口氣，呼氣捲曲，膝蓋對準鼻子。

Inhale extend, exhale round.

吸氣伸展，呼氣圓潤。

Once more, inhale, exhale, inhale to extend, and release your left toes to the floor.

再一次，吸氣、呼氣、吸氣伸展，然後鬆開左腳腳趾，讓腳趾著地。

Kickstand your right leg, root down through your right hand, inhale your left arm high.

右腿站立，右手向下紮根，左臂高高吸氣。

Reach your bicep towards your ear, one more, inhale through the side body, and exhale.

將二頭肌伸向耳朵，再來一次，側身吸氣，然後呼氣。

Place your left hand down, come back through tabletop.

左手向下，穿過桌面回來。

Walk both hands forward, come into melting heart pose, relaxing your chest down towards the ground.

雙手向前伸展，擺出融化心臟的姿勢，胸部向地面放鬆。

Take 2-3 breaths here.

在此深呼吸 2-3 次。

And slowly lift yourself up, coming back through tabletop pose, tuck your toes under, lift your knees, your hips, downward facing dog.

然後慢慢地把自己抬起來，通過桌面姿勢回來，把腳趾收在下面，抬起膝蓋和臀部，做下犬式。

And taking a few deep breaths here, stretching out through your legs, relaxing your head.

在這裡做幾次深呼吸，伸展雙腿，放鬆頭部。

One more breath, and shift your gaze forward and make your way to the top of the mat.

再深吸一口氣，然後將視線轉向前方，向墊子頂端移動。

Inhale to halfway lift, bringing your hands to your shins or your thighs, and exhale forward fold.

吸氣半抬起，將手放在小腿或大腿上，呼氣向前摺疊。

Let your arms hang heavy, bend into your knees, slowly roll your spine all the way up, allowing your head to be the last thing to arrive, and then roll your shoulders up towards your ears and down your back.

讓雙臂沉重地垂下，屈膝，慢慢地將脊柱向上滾動，讓頭部最後到達，然後將肩膀向耳朵方向滾動，再向下滾動到背部。

Bring your arms out wide and up overhead, palms touch, gaze up at your fingertips, and exhale to forward fold.

雙臂張開，舉過頭頂，手掌相觸，抬頭注視指尖，呼氣，向前摺疊。

Inhale halfway lift, exhale release.

吸氣抬起一半，呼氣鬆開。

Bend your knees, let your arms hang heavy, slowly roll all the way up to stand, again roll the shoulders up and then down.

屈膝，雙臂下垂，慢慢向上滾動至站立，再次向上滾動雙肩，然後向下。

Sweep the arms up overhead, palms touch, gaze up, open your heart, exhale forward fold, relax your head, halfway lift, plant your hands and step back into downward facing dog.

雙臂掃過頭頂，手掌相觸，抬頭凝視，打開心扉，呼氣前折，放鬆頭部，半抬起，雙手著地，回到下犬式。

Taking a full breath here.

深吸一口氣

Root down through your left foot, inhale your right leg, three legged dog.

通過左腳向下紮根，吸入右腿，三腳狗式。

Keep your hips squared, core engaged, and exhale step your right foot forward in between your hands, coming into a runner's lunge.

臀部保持正直，核心發力，呼氣時右腳向前邁出，踩在兩手之間，做出跑步時的弓步。

Place your left hand down, reach your right arm high for a twist, keep your hips lifted high, shoulders stacked.

左手向下，右臂伸高做扭轉動作，保持臀部抬高，肩部堆疊。

Release your right hand to the floor, find your balance, inhale to stand, high lunge, relax your shoulders down, gaze ahead of you.

將右手放至地面，保持平衡，吸氣站立，高抬腿，肩膀放鬆，目視前方。

Transition into triangle pose, open your hips out wide, straighten through your right leg, release your right hand down, reach your fingertips up towards the sky, keep pressing your left hip back.

過渡到三角式，臀部向外張開，右腿伸直，右手向下鬆開，指尖朝天，左臀向後壓。

One more breath.

再吸一口氣

And coming up for reverse triangle pose, left hand comes to your back leg, reach your right arm up overhead, maybe lift your right toes up, coming up onto the right heel.

然後做反三角式，左手放在後腿上，右臂舉過頭頂，抬起右腳尖，腳跟放在右腳上。

Warrior two, plant your right foot flat to extend the arms out wide, soften into your right knee, extended side ankle.

戰士二，平放右腳，將手臂伸直，軟化到右膝蓋，側伸腳踝。

One more breath.

再吸一口氣

Plant your left hand to the floor, right hand follows inside of the right foot to lizard pose, drop your back knee down, keeping your hands on the floor, chest lifted, actively pressing your hips down towards the ground, breathe into the stretch.

左手貼地，右手從右腳內側伸到蜥蜴式，後膝關節向下，雙手貼地，挺胸，臀部主動向地面下壓，呼吸伸展。

And slowly shift into half splits, folding over your right leg, lift your gaze, plant your right foot down, tuck your back toes under, lift your back knee, step back, downward facing dog.

然後慢慢轉為半劈叉，摺疊右腿，抬起視線，右腳向下，後腳趾下收，抬起後膝，後退一步，下犬式。

Inhale to lift and extend your left leg high, three legged dog.

吸氣，抬高並伸直左腿，三腳狗式。

As you exhale, step your left foot forward, in between your hands, coming into your runner's lunge, root down through your right palm, inhale the left arm high for a twist.

呼氣時，左腳向前邁出，在兩手之間，進入跑步弓步，通過右掌向下紮根，吸氣時左臂高高抬起，做一個扭轉動作。

One more breath.

再吸一口氣

Gently release your left hand down, framing your front foot, squeeze your inner thighs together, find your balance, inhale for high lunge.

左手向下輕輕鬆開，前腳前移，大腿內側併攏，保持平衡，吸氣做高弓步。

Opening up into triangle pose, spin your back foot flat, open your hips, shoulders, straighten through your left leg, release your left hand down, gaze up towards the sky.

打開三角式，後腳平放，打開臀部和肩膀，伸直左腿，左手向下，抬頭望向天空。

Reverse triangle pose, lift yourself up, shift your weight back, bicep to ear, maybe your left toes lift up, warrior two, place your left foot down, bend into your front knee, extended side angle, breathe into the right side body, place your right hand down inside of your left foot, left hand follows, spin on your back toes, lizard.

反三角式，抬起身體，重心後移，二頭肌貼耳，左腳尖上抬，戰士二式，左腳向下，前膝彎曲，伸展側角，向右側體呼吸，右手向下放在左腳內側，左手跟上，後腳尖旋轉，蜥蜴式。

Coming into half splits, begin to shift your hips back, straightening through the left leg as best as you can as you fold forward.

進入半劈叉動作後，臀部開始後移，左腿儘量伸直，同時向前摺疊。

Walk your hands forward, plant your hands and step back into plank pose, left foot meets the right foot, engage your core here, pulling your belly up towards your spine.

雙手向前走，手掌著地，後退至平板姿勢，左腳與右腳相接，在此調動核心力量，將腹部向脊柱方向拉起。

One more breath.

再吸一口氣

Gently release your knees, hips and belly to the floor.

輕輕地將膝蓋、臀部和腹部放至地面。

Press down through your palms, inhale for baby cobra, open your heart, lift your head back and slowly roll back down as you exhale.

通過手掌向下按壓，吸氣做眼鏡蛇寶寶，打開心扉，將頭向後抬起，呼氣時慢慢向後滾動。

Come back into child's pose, relax your forehead to the ground.

回到兒童式，前額放鬆貼地。

Come back to your breath.

回到你的呼吸。

From your child's pose, begin to lift yourself back up, turn to face the long ways of your mat, coming into a seat, extend your right leg straight out in front of you, bend your left knee, bringing the sole of your left foot inside of your right thigh.

從 "兒童式 "開始，將身體向後抬起，轉身面向墊子的長邊，坐到座位上，右腿向前伸直，彎曲左膝，將左腳腳底伸到右大腿內側。

Coming into revolved head to knee pose, relax your right arm inside of your right leg, inhale to reach your left arm up overhead, coming into a deep side body stretch.

進入頭至膝的旋轉姿勢，放鬆右腿內側的右臂，吸氣將左臂舉過頭頂，進入身體側面的深度拉伸。

Root down evenly through your sit bones, fingertips reaching for the toes.

通過坐骨均勻向下紮根，指尖伸向腳趾。

Inhale to lift yourself back up, place your left hand behind you, inhale to lift your open your heart, reaching your right arm up overhead.

吸氣將自己抬起，將左手放在身後，吸氣將自己的心打開，將右臂舉過頭頂。

With control, slowly release your hips back down, turn to face your right leg, inhale tall through the spine, exhale fold.

控制住身體，慢慢將臀部向後下放，轉身面對右腿，通過脊柱吸氣，呼氣摺疊。

Coming into head to knee pose.

進入頭到膝蓋的姿勢。

Lift yourself back up and switch sides, extend your left leg long, bend your right knee, exhale fold.

抬起身體，換邊，左腿伸長，右膝彎曲，呼氣摺疊。

Relax your left arm inside of your left leg and reach your right arm up overhead.

左腿內側的左臂放鬆，將右臂舉過頭頂。

With your next breath, lift yourself back up, plant your right hand behind you, lift your hips, press down into your right shin, open your heart.

隨著下一次呼吸，將自己重新抬起，將右手放在身後，抬起臀部，向右脛骨下壓，打開心扉。

As you exhale, slowly release, coming back into your seat and turning to face your left leg.

呼氣時，慢慢鬆開，回到座位上，轉身面對左腿。

Inhale to find space, exhale to release, fold forward.

吸氣尋找空間，呼氣釋放，向前摺疊。

Allow your next breath to guide yourself back up, cross your legs, come into a comfortable seat, rest your hands on your legs and begin to roll your head slowly in one direction, relaxing your shoulders down.

讓下一次呼吸引導自己重新站起來，雙腿交叉，坐到舒適的座位上，雙手放在雙腿上，開始慢慢向一個方向轉動頭部，肩膀向下放鬆。

You can close your eyes here if that feels good.

如果感覺好的話，你可以在這裡閉上眼睛。

And then switch directions of your circles, moving your head the other way.

然後換個方向轉圈，把頭轉向另一邊。

And bring your head back to centre, aligning your head over your heart and your heart over your pelvis, taking a moment here to close your eyes and just be present with your breath.

然後將頭部回到中心，將頭部對準心臟，心臟對準骨盆，閉上眼睛，與呼吸保持一致。

And notice how your body feels.

注意你的身體感覺。

And taking this time to send love to yourself, thanking yourself for showing up on your mat this morning.

利用這段時間向自己傳遞愛，感謝自己今早出現在瑜伽墊上。

With your next inhale, reach your arms out wide and stretch your arms up overhead, palms in touch.

下一次吸氣時，雙臂張開，伸向頭頂，手掌相觸。

As you exhale, draw your hands down to your heart centre, ending our practice today with gratitude, Namaste.

呼氣時，雙手下垂至心臟中心，以感恩的心結束我們今天的練習，合十禮。

Thank you so much for joining me on the mat and I hope you have a wonderful rest of your day.

非常感謝你和我一起來到墊子上，希望你今天過得愉快。

Namaste.

Namaste.