10 分钟瑜伽（6分钟放松瑜伽6-Minute）

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10 分钟瑜伽

Alright, welcome, my friends.

欢迎回来，我的朋友们。

Let's begin with the left hand on the heart, the right hand right down on the belly.

让我们从左手放在心脏，右手放在腹部开始。

Five minute break to chill out, to calm the nervous system, and to find what feels good.

休息五分钟，冷静下来，让神经系统平静下来，找到感觉良好的东西。

Take a deep breath in, maybe close your eyes here, and on your exhale, really relax the shoulders.

深吸一口气，在这里闭上眼睛，呼气时，真正放松肩膀。

And then choose to give the thinking mind a break here for five minutes as you inhale deeply.

然后选择让思考的大脑在这里休息五分钟，深呼吸。

And use the exhale to relax your shoulders.

呼气放松肩膀。

Alright, on this one really breathe into your hands here so fill up with breath, Big inhale.

好了，在这个动作中，把气吹到你的手上，深深的呼气。

And exhale, relaxing the shoulders.

呼气，放松肩膀。

Awesome, I already feel relaxed.

太棒了，我已经觉得很放松了。

Bring the left hand to the earth, sweep the right fingertips all the way up and over, big side body stretch here.

将左手放在地面上，右手指尖向上伸展，身体的大侧面伸展到这里。

You can find soft easy movement here in the shoulders if it feels right, checking in with the head, the neck, take a deep breath in.

如果感觉正确，你可以在肩膀这里做一些轻柔的动作，检查头部和颈部，深呼吸。

And then exhale, brings you back to center, right hand comes to the ground and big inhale.

然后呼气，回到中心，右手着地，吸气。

Just sweep the left fingertips all the way up and over, feeling it out, stretching the side body, and paying attention to the shoulder, the head, the neck.

把左手指尖向上扫过，感受它，伸展身体侧面，注意肩膀、头部和颈部。

Great, take one more big inhale here, and then use your exhale to come all the way back to center.

很好，在这里再吸气一次，然后呼气回到中心。

Awesome, let's come to lie flat on our backs here, breathing mindfully, nice conscious breath, even as you transition here.

太棒了，让我们平躺在这里，用心呼吸，有意识呼吸，因为你已经过渡到了这里。

And right as you come down, make sure that you tuck the chin to the chest just a little bit to find length in the neck.

当你躺下来的时候，确保你把下巴抬起，以找到颈部的长度。

Just lots more into the neck and shoulders, and then bend the knees, bring the feet up to the mat, so you can find a nice support in the lower back.

更多地锻炼颈部和肩部，然后弯曲膝盖，把脚抬到垫子上，这样你就能在下背部找到一个很好的支撑。

So you might even lift your tail and just snuggle your lower back into the mat.

所以你甚至可以抬起你的尾椎骨，把你的下背部依偎在垫子上。

Great, then snuggle your shoulder blades underneath your heart space as if you were trying to do a heart opener here, so nice, open chest.

然后将你的肩胛骨贴在你的心脏下面，好地打开胸腔。

So we have long neck, lower back supported, and nice open chest.

所以我们有长长的脖子，支撑下背部，和漂亮的胸部。

Wonderful.

很好。

Then take your arms out, Texas T, and try to maintain all of these things, open chest, long neck, and lower back flushed with the mat, as you lift one knee up and then the other.

然后把你的胳膊拿出来，德州T型，试着保持所有这些动作，开胸，长脖子，当你抬起一只膝盖，然后抬起另一只膝盖时，下背部和垫子一起发红。

Inhale in, exhale, allow the legs to gently fall to the left, and try to keep your right shoulder on the ground here.

吸气，呼气，让双腿轻轻向左侧倾斜，尽量保持右肩在地面上。

Big stretch, you can take the left hand to the top of the right thigh, you can also turn to rest on the right ear, breathing deep.

大拉伸，可以将左手放在右大腿上方，也可以转向休息在右耳上，深呼吸。

And then slowly bringing it back through center, nice mindful breathing.

然后慢慢地把它带回到中心，愉快的正念呼吸。

Even in the transitions, find that connect with the lower back again, that openness through the chest, that long, beautiful neck, inhale, exhale, over to the right.

即使是在过渡的时候，也要找到与下背部的连接，打开胸部，长而美丽的脖子，吸气，呼气，向右。

Allow the legs to grow heavy here, try to keep your shoulders anchored to the earth, oh yeah.

让腿在这里变得沉重，试着让你的肩膀固定在地面上。

Right hand comes to the top of the left thigh maybe, and maybe we turn to rest on the left ear.

右手伸到左大腿的上方，然后我们会转到左耳。

Breathing into the belly.

用腹部呼吸。

Close your eyes or soften your gaze.

闭上眼睛或柔和地凝视。

And then slowly unravel, bring it back.

然后慢慢解开，回到中间。

Awesome work.

非常棒！

Slowly lower the feet to the ground.

慢慢地把脚放到地上。

We're gonna bring the fingertips to interlace behind the tail for a bridge pose.

我们要把指尖交叉在尾椎骨后面做一个桥式。

So you'll bring your fingertips to about where the heels meet and then from there we'll press in the feet, lift the hips up high, here we go.

你将把你的指尖放在脚跟相交的地方，然后从那里开始，我们将脚压下去，把臀部抬高，开始。

Snuggle the shoulder blades in, interlace the fingertips, and lift the hips up, long, beautiful spine here as you squeeze the inner thighs together, and just imagine length in the spine.

收紧肩胛骨，交叉指尖，抬起臀部，当你挤压大腿内侧时，美丽的脊柱在这里，想象脊柱的长度。

Nice and long.

又长又美。

So the knees are reaching towards the front edge, the sits bones are reaching towards the backs of the knees.

所以膝盖伸向前方，坐骨伸向膝盖后部。

Take one more breath here, just look straight up or close your eyes, chest to chin and chin towards the sky.

在这里再吸一次气，抬头看或者闭上眼睛，胸部到下巴，下巴朝向天空。

Wonderful.

非常好。

Release everything and nice and slow articulating through the spine as you come all the way back down.

放松一切，当你向下走的时候，慢慢地通过脊椎连接。

Beautiful.

很美。

From here we'll walk the feet together, open the knees wide, Supta Baddha Konasana and you're just gonna rock the head gently side to side, ear to ear, getting a little massage in the back of the neck, the head rather, stretching through the neck.

从这里开始，我们将双脚一起走，双膝张开，来到卧束角式，你只需要轻轻地摇动头部，从一边到另一边，耳朵到另一边，在颈部后面得到一点按摩，而不是头部，通过颈部伸展。

And then take the deepest breath you've taken all day.

然后做一次一天以来最深呼吸。

Nice big inhale in.

非常深的呼吸。

Then long breath out, relax your shoulders.

然后深呼气，放松肩膀。

Left hand comes back to the heart, right hand back to the belly, and we rest.

左手回到心脏，右手回到腹部，然后我们休息。

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