Hello, and welcome to Yoga With Adrien.
I am Adrien. And today we’re going to learn the reclined twist.
which is like a full body massager.
对下背部及全身都有好处 这个体式很舒服 能让身心镇静下来
Really great for the lower back and overall, um, really nice, calming, cooling posture.
So, hop on the mat, and let’s learn reclined twist.
好 我们开始做养身扭转体式 躺好 耶
OK, so for reclined twist, we are going to start, surprise, on our backs reclined. Yeah!
So l’m coming to a flat back position here,
and rest the soles of my feet on the mat just for a second.
Take a deep breath in as you exhale, relax the weight of you body into the mat,
and then a little two for one here.
抬起脚 抱膝至胸前 双手抱住胫骨
I’m going to press up of my toes, hug my knees to my chest, wrap the arms on the shins,
and just take a second anytime, I can work this one into my yoga practice, I do,
and rock little side to side here.
Just checking in with the back a kind of massaging, the lower back here,
even checking in with the shoulders.
Sometimes I use this as an opportunity to crawl my shoulders away from my ears, create little space.
and then I’m ready to rock. So, here we go.
I’m in inhale,
reach my fingertips up over head.
轻松自然地吸气呼气 将呼吸带到身体两侧 从左到右 就像Texas T型坡道一样
Nice and easy breath in and then exhale, bring them to the side, left to right, it’s kind of Texas T,
哟 说哟 这里 保持垂直 哟
yo, we say yo, here, Texas T, yo.
接着要弹钢琴 听着有些浮夸 跟着做吧
Then l’m gonna play a little piano, I know this sounds cheesy, but just hang with me, hmm.
I’m going to press into all ten fingerprints, so just one by one here,
and I do this just a kind of bring my awareness all the way out, so I’m not just keeping it, um,
a select focus here, right?
Yoga is about expending the awareness to all parts of the body, and even beyond.
到极远处 我做起来太容易了 抱歉 好
To infinity and beyond. It’s too easy as I’m doing. I’m sorry, OK.
So I play a little piano here, all ten fingerprints rolling,
and then l’m gonna connect to my center, a little subtle body movement here,
by bringing my attention in, to the core, the belly,
So, again, this is just a tiny kind of energetic internal,
呜呜 集中注意力 动作不要大
wuwu, focuse, so, not big movement.
嗯 想象着把肚脐往下压 尾骨上卷
But just, um, imagine drawing your belly button your navel down, and scouping your tailbone up.
So there, your lower back become super yummy flush with the mat,
现在准备扭转 吸气 深深地吸气
now ready to twist, I’m gonna inhale in, deep breath,
and on exhale, I’m gonna melt my knees,
towards the right side of the room, or towards the right side of my mat.
l’m gonna move nice and slow here,
keeping the back and neck nice and long here, chin tuck into the chest.
Just noticing the sensation that I fall into, especially that first twist,
checking in with the body in the spine,
taking deep breath in, and then exhaling,
the weight of my legs completely to the right side of the mat,
this already feels really yummy at my lower back.
My belly are already getting a nice squeeze, like ring on the spunge.
Couple of action points, to go little deeper into the twist,
or just to check in with that full spine from the crown of the head, to the tip of tail bone.
I’m gonna notice that my left shoulder starts to peel up a little bit.
just sassy and stylish.
But, to get the most out of the pose, I’m going to send my awareness, my intention down through that left shoulder.
So, essentially, I’m pining my left shoulder down to the earth.
Now if my left shoulder doesn’t come all the way down to the earth, then, that’s OK.
I’m gonna be patient and kind to myself,
as the Yoga Teachings, describe,
and encourage us to do and just let that be my intention.
So even you doesn’t come all the way down to the earth, those are my intentions,
by breaking my awareness into that left shoulder, I start to get more of sensation to my twist.
Now I can take my right palm here, and use it to guide my left side a little bit deeper into the pose,
I’m pressing down to my left shoulder,
双腿下落远一点 深一点 轻柔地扭转
guiding my legs a little further, a littler deeper, gently into the twist,
breathing deep into the belly here.
Then finally there’s the option to turn the head here, turning onto the left side,
looking past my left fingertips here, to just go a little bit deeper into the pose.
Couple of nice long deep breaths here,
then to come out, I’ll take a deep breath in.
呼气 松开 回正 慢慢 舒适自然地回到中间位置
And on the exhale, unravel, coming back generally, nice and easy through center,
noticing the sensations in the back,
as I come through in transition to the other side, so inhaling,
exhale, melting the knees now to the left side of the room,
或者倒到垫子左边 缓慢自然地 慢慢做
or the left side of the mat here, nice and slow, taking my time,
l heard a little bit of pop.
Now, of couse, turning that right shoulder down,
going a little bit deeper perhaps, whenver you are ready by taking your left palm,
guiding sometime I even like to just kind of pat my thigh here.
很舒服 有力的抚摸 引导加深扭转
It’s good, feels good, powerful touch, just guiding a little bit deeper into the pose.
When I first started Yoga, I did twist, I pretty sure my legs only when this far,
so give youself a little bit of, hmm,
love and kindness as you even move into this reclined twist,
just give it time,
and let each exhale be an opportunity maybe to go a little bit deeper,
then on exhale,
melting back to center.
So the great thing about reclined twist or any reclined or so, hmm, for that matter,
is you have the suport to the earth,
um, more so than you do and stand posture, right?
So, use it, you can then hanging in the twist for quite while.
如果感觉良好深呼吸 微笑 静下心来 放松下背部
If it feels good, breathing deep, smiling, calming mind, releasing the lower back.
uhmm, for more of core activation, we can do a little tictok,
吸气 呼气 并拢双膝向右扭转 再吸气
so we can inhale in, exhale, melts the knees to the right, and then inhale in,
exhale, melt the knees back to the center,
呼气 双膝并拢向左边倒 吸气
exhale, melt the knees to the left, and inhale in,
melts the knees back to the center, so I’m essentially moving back and forth,
you can move your own rhythm, your own pace,
massaging the back, as you move through the center,
but l recommend especially is beginner for the foundation of yoga,
to just hang, hang out there for a little bit, go through your check list,
呼吸 制造空间 让自己有时间加深一点体式 对吧？
breath, create space, allow yourself the time to go a little deeper in the pose, right?
it’s usually after about that fifth breaths, that you like,
dissolve into a little space, that you never know was there,
and then of course, we enjoy, finding what feels good in each posture.
好 朋友们 这就是仰卧式扭转 试一下吧 告诉我做得如何
OK, my friends, so that was reclined twrist, give it a try, and let me know how it goes,
uhmm, in fact, if you are listening to me now,
then you have exercise to other videos of our foundations of yoga series,
试一下 一月一次就行 很想知道你们的想法
give them a try, even you can just try one in the whole month, l’m very curious to see how you feel,
l’m looking for some feedback,
so let me know how it goes for you,
hmmm, and l’ll see you next time, l hope, Namaste.