最近好吗 朋友们
– What’s up, everyone?
欢迎来到“和Adriene一起做瑜伽” 我是Adriene 今天
Welcome to Yoga With Adriene, I’m Adriene and today on the
要练习瑜伽基础系列
Foundations of Yoga Series
我们今天要学骆驼式
we have Camel Pose or Ustrasana.
这是个非常棒的下腰 我很喜欢这个姿势
This is an amazing back bend, I love this pose
但我认为学习基础是非常重要的
but I think it’s really important to know
我们才会觉得更舒服
the foundations of it so you feel awesome and supported
如果你反复地做这个动作
going in and out of it,
那么这个动作就可以发展成下腰练习
and so you can grow your back bending practice.
现在 换件舒适的衣服 拿一条毯子
So, hop into something comfy, grab a blanket
或者 如果你有的话再拿条毛巾 有两个瑜伽砖就更好啦
or a towel if you have one. If you have two blocks great
不过你并不需要他们 你什么都不需要
but you don’t need them, you don’t need anything,
只需要身体和开放的心态
just our bodies and an open mind
以及强有力的呼吸 好了吗
and a strong breath, alright?
我们开始吧
Let’s get started.
（轻柔欢快的吉他音乐）
(light upbeat guitar music)
好了 朋友们 让我们从四肢开始吧
Alright my friends, let’s begin on all fours.
我们先从猫式开始
We’re gonna start with a little Cat-Cow
因为如果我直接带你进入驼式
because I would be a shitty yoga teacher
我可能就是个差劲的瑜伽老师啦
if I just took you right into Camel
因为驼式是一个下腰
Because Camel is a back bend
在我们练习驼式基础之前
and we need to make sure that we’re prepared for that
我们需要确保我们的身体已经做好准备工作
in our body before we work the foundations of Ustrasana.
来吧 趴在地上
So, come on all fours.
将手腕置于肩膀下方
Take the wrists underneath the shoulders
膝盖置于臀部下方
and the knees underneath the hips,
当你准备好了 开始跟随呼吸移动身体
and when you’re ready, start to come into your body
吸气时 腹部下沉
moving with the breath. Inhale as you drop the belly.
向前打开胸腔 抬头向上看
Open the chest forward, maybe look up,
接着呼气 脚用力向下压
and then exhale. Really press into your feet,
手掌用力按压 整个脊柱弯曲变成圆弧形
press into your palms, ’round through the spine,
下巴抵着胸部
chin to chest.
吸气 腹部下沉
Inhale, drop the belly.
打开胸腔 向上看
Open the chest, look up,
呼气 脊柱弯曲
and exhale, rounding through the spine,
肚脐折叠回吸 尾骨向下延长
navel draws up, tailbone lengthens down,
按压十个脚趾 或者整个足部
press into all ten toes, or all of your toes.
连在一起多做几次 吸气
Couple more times, inhale.
（吸气）
(inhales)
呼气
And exhale.
（呼气）
(exhales)
再来一次
One more time.
（吸气）
(inhales)
脊柱做好热身运动
Warming up through the spine.
（呼气）
(exhales)
不错 心脏对着地面的姿势
Awesome. Heart to Earth pose.
将手肘下放到手的位置
Take the elbows down where the hands are
实际上 我要把手肘向外移动
and, actually I’m gonna walk my elbows out
你也可以把膝盖向外移动
but you can walk your knees out.
我只是想呆在我的垫子里面
I just want to stay on my mat.
我们接下来涉及到
And, we’re gonna come to basically
基本上是一个半下犬式
a half Downward Dog here,
一个小狗的姿势 打开胸腔
a little puppy posture here to open up the chest,
打开肩膀
open up the shoulders.
找到后腰部的一小节肌肉
Find length in the lower back, so…
让你的盆骨对着天空摇晃
allow your pelvis to rock towards the sky.
用力按压脚背 吸气
Pressing at the tops of the feet, inhale.
（吸气）
(Inhales)
不错 接下来肚脐向里吸
Sweet, then draw the navel in.
对于驼式来说 这也是一个需要练习的好动作
This is a great thing to practice too, for Camel.
与重心连接 从你的重心开始向里吸肚脐
Connect to your core, draw the navel in from you center.
开始要收紧下腹了 慢慢滑动
Engage the low belly and slowly slide
沿着整个腹部
all the way through onto the belly.
（呼气）
(exhales)
很好 人面狮身式
Great. Sphinx Pose.
脚趾尖用力下压
So, press into the tops of your toes.
手肘正好放在肩膀正下方
Elbows are right underneath the shoulders.
沿着食指用力向下按压手掌
Press into your palm through down through your index finger
吸气 打开胸腔
and inhale. Open the chest.
再次吸气
Inhale in again.
在上背部找到一块地方
Find a broadness through the upper back body.
收紧那块肌肉
So, engage the muscles there,
在背部找到一小块地方
find a little broadness of the back body
呼气 打开胸腔
and then exhale. Open the heart.
（呼气）
(exhales)
很好 现在要练习狮身人面式里收紧腹部的地方
Great. Now practice engaging the belly here in Sphinx.
虽然这仅仅是个探索
So, even if it’s just an exploration,
不管怎样你不必做任何事
you don’t have to do anything one way or the other
只有把肚脐往里吸一点
but, just draw the navel in a little bit
或许把下腹往里面提一下 收腹收束法
Maybe lift the lower belly in and up, Uddiyana Bandha.
（呼气）
(exhales)
棒棒哒 接着放松
Awesome, and then release.
前额靠在垫子上
Forehead comes to the mat.
（吸气）
(inhales)
我们接下来在尾骨处十指交叉
We’re gonna interlace the fingertips behind the tail.
保持脚后跟与臀部同宽
You can keep the heels hip-width apart
当你准备好了，用力按紧趾骨
and when you’re ready, press into your pubic bone firmly.
按压脚背
Press into the tops of the feet.
试着沿着小脚趾扎根
Try to root down through your pinky toe.
拉开指关节
Pull the knuckles away
沿着脚跟 当你准备好了
towards your heels and when you’re ready
向下压身体 慢慢抬起胸部
press into your foundation to slowly lift the heart up.
现在 下压耻骨
Now, press into the pubic bone,
按压脚背
press into the tops of the feet
但是不要夹紧臀部
but resist this clenching of the buttocks.
试着保持臀部放松 这对驼式也有好处
try to keep the buttocks soft here, Also great for Camel.
大吸一口气 把下巴埋入胸部
Big breathes. Keep the chin tucking into the chest here.
（吸气）
(inhales)
把下巴埋入胸部 深呼吸
So, chin tucking in. Big, big big breathes.
（吸气）
(inhales)
Shalabhasana的变式 蝗虫式
Shalabhasana variation. Locust.
打开胸腔 再次吸气
Open the chest, one more breathe.
（吸气）
(inhales)
接着呼气 整个身体放松
And then exhale, release everything.
按压手掌
Press into the palms.
回到四肢
Come back to all fours.
棒极了 膝盖并拢
Awesome. Knees are gonna come together
脚的足弓对着足弓 脚后跟放回来
arch to arch in the feet. We send the heels back.
沿着脊柱卷曲身体
We roll up through the spine.
（吸气）
(inhales)
头部高于心脏 心脏高于骨盆
And head over heart, heart over pelvis.
英雄式 武士坐端正坐直
Hero Pose, Virasana. Sit up nice and tall,
吸气 打开胸腔
inhale in. Open the chest.
（吸气）
(inhales)
呼气 把肩膀放下
And exhale, dropping the shoulders down
距离耳朵有一段距离
away from the ears. Lots of space.
（呼气）
(exhales)
棒棒哒
Awesome.
好了 来吧 驼式
Okay, so Camel Pose.
下腰 一个非常精妙的下腰
A back bend. One of those really wonderful back bends
如果你花时间练习的话，它将是
that, if you take your time with, it can be the most
世界上最让人惊喜的东西
amazing thing in the world.
我发现如果你草草了事
And, I find that if you rush it,
它会变得
It can be something that can be
相当痛苦 也可能
can be quite painful and also perhaps
你知道的 很有可能会受伤 所以最好
be, you know, prone to injury, so this is a good one
要有一定的基础
to have a foundations for.
如果你有毯子的话 现在拿起来
So, if you have a blanket you can grab it now,
如果没有 那就不用了
if not, you don’t need it.
它只是增加一点点额外的缓冲
It just adds a little bit of extra cushion
推的缓冲
…for the pushin’.
开玩笑 这里不需要推
Just kidding, there’s no pushing here,
膝盖和大腿
for the knees and the legs.
如果你有的话 我们就到毯子上来吧
So, we’ll come up onto the blanket if you have it,
只是舒缓一些压力
just to kind of alleviate some of that pressure.
如果你有的话 走到前面 把脚踝
And if you have it, just go ahead and let the ankles
放在毯子上 脚趾放在毯子外面
stay on the blanket and the toes spill off.
不过你有没有毯子
And, whether you have a blanket or not,
每个人都趴在地上
Everyone come to all fours
我们要把膝盖
and we’re gonna bring the knees
放在屁股的正下方
right underneath the hip points
接着想象一下 稍微
and then just imagine kind of squeezing
把大腿内侧挤在一起
the inner thighs together.
事实上 如果你手边有瑜伽砖
In fact, if you have a block handy
你可以那瑜伽砖放在大腿内侧
you can bring that block to the inner thighs
就稍微感觉像是
and just kind of feel what it would be like
把大腿内侧挤在一起一样
to squeeze the inner thighs together
这会产生一点剪刀效果
which creates this kind of scissor effect,
沿着骨盆底举高
this lift up through the pelvic floor.
好的
Alright.
好的
Alright, alright, alright.
好了 我们开始吧
Okay, here we go.
我准备用到我精力充沛的身体
So, I’m already working with my energetic body
按压脚趾
I’m pressing into my toes
从骨盆底举起来
and lifting up from the pelvic floor.
现在要用到我的大腿内侧 但是不要夹紧屁股
I’m engaging my inner thighs without tightening my butt.
（笑）
(giggles)
接着 我要慢慢地
And then, nice and slow I’m gonna bring
将手移至腰部 一路向上
the hands to the waistline and come all the way up.
我会试着找到这儿
And, I’m gonna try to find that here.
向上提气 提
Lifting up, up, up.
按压
Pressing.
（吸气）
(inhales)
（呼气）
(exhales)
接下来我要扭动肩膀
And then I’m gonna loop the shoulders
尽力使大家能看清楚上背部发生了什么
try to visualize what’s happening in the upper back body
在你扭动肩膀的时候 让这些肩胛骨
as you loop the shoulders and allow those shoulder blades
真正的与背部摩擦
to really ground down the back body.
想象是在向上提起整个上身的能量
Think upward current of energy through the front body,
并扎根于后背 尤其在是尾骨处
ground into the back body, particularly the tailbone.
向下延长至地心
Lengthening down towards the core of the earth.
好了 现在我们要开始
Okay. So now we’re starting to find that, uh
找到抱紧肌肉以支撑骨骼的动作
action of hugging the muscle to the bone for support.
正好把我的骨头堆起来
I have my bones stacked right.
我准备好了 我将把我的手
And I’m ready, so I’m gonna bring my hands
移到腰部 大拇指正对着骶骨这里
to the waistline and the thumbs right to the sacrum here, so
骨板 大概就在这里
that boney plate, right about here
我们还会探索其他的变式
there are other variations which we’re gonna explore
但是对于新手来说 我们就把大拇指放在这吧
but for starters let’s just bring the thumbs right there
我接下来要用大拇指
and I’m gonna actually use the thumbs
来提醒自己：向上提气
to remind myself: upward current,
沿着整个上身向上提
upward lift through the front body
接着 沿着尾骨向下延长
and then lengthen down with the tailbone.
我并不是在钳住或者夹紧
So I’m not clinching or tucking
而是真的在想象扎根
but I’m actually thinking about grounding,
向下延长至地心
lengthening down to the core of the earth
而不是夹紧尾骨
rather than tucking into itself.
“凯 接受对你有用的 抛掉无用的吧”
‘Kay, take what works for you, leave what doesn’t.
“有时某个线索也确实对别人有效”
Sometimes a certain cue will really work for someone else
“它对别人无效相反对你却有用”
and then it won’t work for another person but vice versa.
尽我所能来提供的建议
So, just trying to offer as much as I can
在瑜伽基础中
in the Foundations of Yoga
对大多数观众来说 就是练习
for as many people watching, practicing.
不错 好的
Kewl. Alright.
接下来我移动一下麦克风
Then we move the mic a little.
从骨盆底向上提气
And we play with that lift from the pelvic floor.
开始打开胸腔
Begin to open the chest.
再来一次 在这里按压是非常重要的
Again, that squeezing is really important here.
也经常忘记 找到大腿内侧的那块肌肉
Often forgotten. So find that engagement of the inner thighs
随着你向上提气 汲取能量的时候
as you draw energy up, up, up, up, up
沿着肘部向下按压
pressing down through the elbows,
肩胛骨也紧靠在一起并向下
shoulder blades drawing in together and down
接下来 保持脖子挺直抬高
and then keep the neck super long here,
打开胸腔的同时晃动脖子 意识到脖子的存在
lots of awareness in the neck as we open the chest.
接着按紧脚背
Then press firmly into the tops of the feet
想象一下把你的心脏举到高处
and think about taking your heart center
身体弯曲像一道大彩虹而不是直直地挺着后背
up and over like a big rainbow rather than straight back.
我想要
So I’m wanting to re–
我想要创造 呃 接着保持 呃
I’m wanting to create and then retain or
保持后背延长 我要找个什么词来表诉呢
keep the back lengthened. What’s the word I’m looking for?
不知道 不过 要保持这里延长至尾骨
Don’t know. But, wanting to keep this length in the spine,
我不想要咯吱咯吱的响
I’m not wanting to crunch.
尤其是下腰椎这里 所以看清楚
Especially in the lower lumbars, so visualize…
你懂我的 总是这么有创意
You know me, always being creative,
（想象）把你的心举高 背部弯曲
your heart lifting up and over
不要挺得直直地 好吗
rather than going straight back in space, okay?
开始了 吸气 扭动肩膀
So here we go. Inhale, loop the shoulders,
把肘部向后拉 举高心脏
pull the elbows back, lift your heart.
注意力放在身体基部
Focus on this foundation
大腿内侧挤在一起
of squeezing the inner thighs together
沿着身体主干的铅垂线向上提气
and lifting up through that center channel, that plumb line
这样 骨盆延长
so that the pelvis is lengthening,
尾骨也向下延长
the tailbone is lengthening down
骨盆正好在重心下方
and the pelvis is coming right underneath
身体中心下方
your core, your center.
腹部绷紧 重心绷紧
Keep the belly engaged, your core engaged
随着开始下腰 手肘靠紧
as you begin to lean back, hug the elbows together
想象对着天空抬高你的下巴
and then think about lifting your chin towards the sky
肩胛骨向下拉
and drawing the shoulder blades down.
你可以保持这个姿势
You might just stay here
（呼气）
(exhales)
或者也可以继续 举高 弯曲后背
or you might be able to continue that up and over effect
（呼气）
(exhales)
手向下抓到脚后跟
and reach down to grab your heels.
也可以只是手指碰到脚后跟
Just start with the fingertips on the heels
从腋窝处举高
and lifting up from the armpit chest.
吸气 继续抬高 弯曲后背
Inhale, then go up and over.
朝着地心向下延长尾骨
Lengthen tailbone down towards the earth,
朝着膝弯向下
down towards the backs of the knees.
你想要保持大腿内侧夹在一起
You want to keep the inner thighs squeezing together here
不要张开
not splaying out and then
也许我要更向下一点 也许不会
maybe I come a little further down, maybe not.
一瞬间就改变主意了 吸气
Offering variations in a moment. Inhale.
鼻子向上抬起会构成一条弧线
Carve a line with the nose to look up.
如果感觉不错 可以整个头放松向后仰
If it feels right we might release back all the way.
（呼气）
(exhales)
再来一次 向下延长尾骨
Again, lengthening tailbone down
轻轻地把屁股向上移 这里有很大空间
shifting the hips slightly forward, lots of length here.
要结束这个姿势的话
To come out of the posture,
把一只手放回臀部 接着另一只
bring one hand to the back then the other.
收紧下颚 收紧下颚
Tucking the chin, tucking the chin
接着慢慢地 从刚刚我们下腰的弧度慢慢往回挺直
and then slowly coming back the way we came.
收紧下颚 把手放回腰部
So, tuck the chin, bring the hands to the back,
扭动一下肩膀
and roll it up.
接着休息一下
Then we’ll take a break.
坐回到后脚跟上
Just coming back onto the heels
让血液恢复到原处
and letting the blood restore.
回到坐直的姿势
So come back to this upright position
在做儿童式之前
before you do Child’s Pose.
深吸气
Deep breath in.
（吸气）
(inhales)
深呼气
Deep breath out.
（呼气）
(exhales)
深吸气
Deep breath in.
（吸气）
(inhale)
儿童式
Baby Child’s Pose.
（放松的呻吟）
(relaxed moan)
好了 我们再试一次吧
Alright, so let’s try again.
有很多相同的地方 就是用力按压膝盖
So a lot of the common things is there’s too much pressure
这就是为啥毯子这么好的原因
on the knees, so that’s why the blankie’s good.
很多时候我们会觉得下背部很痛
A lot of times we get a lot of pain in the lower back
那是因为膝盖分开得太宽了
because the knees are too wide.
或者是开始的时候我们姿势是正确的
Or, we maybe we set ourselves up right
但是后来在摆姿势的时候
but then when we start to go into the posture
膝盖分开了
the knees start to splay.
在整个基础训练的过程中 它随时都可能发生
It happens all the time in foundation.
所以这就是为什么找到这种因果关系很重要
So that’s why it’s so important to find that connect
接着要保持这个姿势 时刻提醒自己
and then retain, remain connected.
牢记这个联系 时刻提醒自己
retain that connect, remain connected
在你练这个姿势的时候 对吧
as you grow the posture, right?
就像
Just like…
是房子的地基之类的
The foundation of a house or something.
你得保持这个姿势不变
You want it to remain intact.
这样身体才能得到支撑
So that you can be supportive.
我现在心情有点奇怪 好了
I’m in a weird mood. Okay.
另一件事情就是
The other thing is that
我们 呃
we wanna–
非常有意思 （感觉）那是个不倒翁
ooh, very interesting. Oh that’s a roly poly.
婴儿不倒翁
Baby roly poly.
你感觉很冷
You’re chill.
还有一件事是我们真的很想
Another thing is that we really want
把手放在脚后跟上对吗
to bring the hands to the heels right?
我们想要摆一个看起来真的很酷 感觉爽呆了的 很棒的姿势
We wanna come into this awesome shape that looks so cool
但是 可能感觉一点都不爽
and feels so awesome, but maybe it doesn’t feel awesome
我们不能保持那个姿势停在那里
and we can’t quite get there
所以瑜伽砖就派上用场了
so the blocks are really helpful.
你把它们放在脚踝的外侧
You’re gonna bring then to the outer edges of your heels,
让它们竖着放置，顶部朝上
bring them at the top,
顶尖
tip top…
水平
…level.
（咯咯笑）
(chuckles)
我们开始吧 把大腿内侧挤到一起
And then, here we go. We squeeze the inner thighs together,
大拇指放在骶骨 扭动肩膀 找到那段肌肉
thumbs to the sacrum. Loop the shoulders, find that length.
检查注意事项清单 向下延长尾骨
Go through your checklist, lengthen tailbone down,
从腋窝向上提气
lift from the armpit chest.
吸气 用力按压脚背
Inhale in, press into the tops of the feet,
向下延长尾骨 想象一下你的心脏
lengthen tailbone down, think up and over with your heart.
提高半空中 背部弯曲不要直挺着
So, up and over rather than sending it straight back.
想象心脏上升 背部弯曲
Think up and over.
接着 不用把手放在脚后跟上
And then, maybe instead of coming to the heels,
你可以直接放在瑜伽砖上 它显然更高一点
you can come to the block her which is significantly higher.
打开胸腔 整个重心绷紧
And we open. Stay engaged through your core,
深呼吸
breathing deep.
（呼气）
(exhales)
（吸气）
(inhales)
这就是个很棒的变式
So this is a great variation,
如果你喜欢这部分的话还可以把头往后仰
you can still take the head back if you like here.
深呼吸 哦 那对我的肩膀不太好
Breathing deep. Ooh, that’s not good for my shoulders.
深呼吸
Breathing deep, deep, deep.
结束这个姿势的话 收紧下颚
To come out, tuck the chin
把手放在腰线处 身体慢慢卷起来
bring the hands to the waistlines, slowly roll up.
身体坐回原处 变成了一个武士坐变式
Sending it back, coming to a little Virasana variation here,
深呼吸
breathing deep.
（呼气）
(exhales)
如果你有瑜伽砖的话 其实我不太喜欢
If you have a block, I didn’t really like that
瑜伽砖变式 对我肩膀不友好
block variation for my shoulders.
我觉得 还是根据自己的身体结构来
Just, I think, anatomically.
瑜伽砖的另一个好处是
Another great thing for the block
把它放在你的脚踝之间
is to bring it between the ankles
这样你就能稍微
so that you can just kind of have
让你的脚在挤压的时候有一个好的支撑
a nice base for your feet to squeeze in.
让我们再做一次驼式下腰吧
Let’s do one more Ustrasana back bend.
按压脚背
Pressing into the tops of your feet,
想象着提升心脏 头在心脏上方
lift your heart, head over heart,
心脏在盆骨上方 慢慢来
heart over pelvis. Take your time,
尤其当你在上公共课的时候
especially if you’re in public class
不要让别人帮你仓促完成
don’t let anybody rush you.
这是你自己的身体 自己的节奏
It’s your body, this is your tempo,
你自己的方式 所以必须要留心
your vehicle so you gotta be mindful.
向下延长尾骨 沿着整个上身提气
Lengthen tailbone down, lift up through the front body.
这一次 是另一个变式
This time, another variation,
我要把手指放在后面
I’m gonna take the fingertips behind,
手掌放在后腰
palms on the lower back.
这是另一个变式
So, this is another variation.
吸气 扭动肩膀
Inhale, loop the shoulders,
按压大拇指
pressing down through the thumbs,
延长尾骨 绷紧腹部
lengthen tailbone, engage belly.
就像我们在狮身人面式一样
Just like we did in sphinx.
接着当你准备好了
And then when you’re ready,
想象一下心脏上升 后背弯曲
think up and over with the heart.
（呼气）
(exhales)
继续
And play.
（吸气）
(inhales)
（呼气）
(exhales)
保持大腿内侧夹紧
Keep the inner thighs engaged,
如果你有瑜伽砖的话 夹紧它
if you have that block there you can squeeze your block.
吸气 打开胸腔
Inhale, open the chest.
也许我们可以接着向后
And then maybe we reach back
抓住脚跟
Grab the heels.
也可以不抓
Maybe not.
接着利用呼吸来真正的完成这个动作
And then we use our breath to really evolve here,
做好这个姿势 坚持一会
evolve the shape. Go on a little journey.
（呼气）
(exhales)
（吸气）
(inhales)
（呼气）
(exhales)
让呼气带动你
Let the breathe move you.
（吸气）
(inhales)
（呼气）
(exhales)
接着慢慢 收紧下颚至胸部
And then we slowly tuck the chin to the chest,
把一只手放回来 接下来另一只也放回来
bring one hand then the other back,
慢慢 慢慢 整个脊椎恢复直立
slowly, slowly stacking the spine.
头在心脏上方 心脏在盆骨上方 微笑
Head over heart, heart over pelvis, smile.
（吸气）
(inhales)
深吸一口气 呼气 整个身体下沉
Big breath in. Exhale all the way down.
手掌放在一起 完美
Palms come together. Awesome work.
（呼气）
(exhales)
要注意
Just notice.
很好 把膝盖放在一起
Great, then bring the knees together,
深吸一口气
take a deep breath in,
儿童式 棒棒哒
and Child’s Pose, yummy.
（呼气）
(exhales)
整个脊椎弯曲
Rounding through the spine here.
如果指尖朝前会感觉很不错
If it fells good to bring the fingertips forward
放前面去吧
go ahead and do that.
感觉真不错 深吸一口气
Find what feels good. Take a deep breath in.
（吸气）
(inhales)
长呼一口气
And a long breath out.
（呼气）
(exhales)
压紧脚背
Tight. Press into the tops of the feet.
收紧下颚至胸部 收紧腹部
Tuck the chin into the chest, engage the belly
身体慢慢地卷回原位
and slowly roll it back up.
做得不错
Awesome work.
好了 朋友们 干的好
Alright my friends, awesome work.
向你们鞠躬 合十礼 我要表扬你们
I bow to you, namaste. I commend you for
整个瑜伽基础系列都在摸索
combing though the Foundations of Yoga Series
进一步深入的话真的要花时间
and going deeper, really taking the time
多加练习吧 这是免费的
to grow your practice. It’s for free.
你可以在自己舒适的家里做瑜伽
You can do it in the comfort of your own home.
认真学习整个播放列表 看看其他的姿势
So go through that playlist, check out other poses,
从头开始学习
learn things from the ground up.
也许回头再学一次会发现身体里的新东西 你懂的
Maybe go back and relearn things in your body, you know?
因为我们总是在改变 没什么是一成不变的
Because we’re always changing, nothing’s permanent.
一定要让我知道后续如何
And be sure to let me know how it goes down below.
欢迎询问和评论
Your questions and comments are always welcome.
如果你觉得你的朋友会喜欢的话
Share this video with a friend
可以把这个视频分享给他哦
if you think they might enjoy it
之前已经订阅这个频道了对吧
and subscribe to the channel already, alright?
爱你们 保重
Love you, take good care.
下次再见
See you next time.
合十礼
Namaste.
（轻柔的吉他音乐）
(gentle guitar music)