大家好 欢迎收看 和Adriene一起做瑜伽
Hello, everyone, and welcome to yoga with Adriene.
I’m Adriene, and today we are going to start with a posture, called Sukhasana,
a seated meditation pose as you’ll
You’re gonna to do meditation, but this is our first posture,
希望还有点进步 嗯 像这样
and hope little improve, ahh, this,
mister burns quality that we are all slowly fall into,
because of hours and hours on the computer or on FaceBook.
So we’re gonna come upright today and learn Sukhasana,
好的 欢迎学习简易坐 一种简易的坐姿
OK, so welcome, Sukhasana ,the easy pose.
Uhm, Sukhasana is not always that easy,
so rather than thinking of it as the easy pose,
which us Sukhasana, it’s Sanskrit by the way, translating to easy pose,
I like to thinking of it as this pose of ease.
So a place where we attempt to find the ease.
Uhm, so we’re gonna start by taking the legs
crossing them, criss cross apple sauce style,
and right away paying attention to our foundation.
so always in yoga Asana, thinking about building if in the ground up,
so the foundation being, of course,
whatever part of your body, that’s touching the mother, the earth.
How can I imagine.The mother earth.
Uhm, so right away even here,
尾椎 紧贴地面 别推挤裤子
sitbones, cease to push pants, connecting to the earth,
l love yoga, cause we can touch our booty,
so you can take your fingertips, and move the flashy part of the butt the side,
feeling the sitbones root down to the earth,
and the out edges of the feet also connecting to the earth,
so already l’m starting to put myself in this chair, this place.
Uhm, where l have more awareness than maybe l do,
unlocking my car door, getting into the car,
uhn, so if this pose is not feeling so easy for you,
then you take some probes, you can take a block,
or a blanket, which l have here,
用墨西哥软毯 甚至一本书或其他东西 垫起臀部
soft Mexican blanket or even a book anything and lift the hips up.
Oh, it’s have a little bit of fighting chance here,
so the the tops of the thighs can melt down, and hips can open up a little bit more,
hands can rest whatever the gently fall naturally, and uhm,
just ask yourself if you feel happier with your palms up or palms down,
rather than saying any which way that you’re interested in
just empowering you to find what feels good
I feel like Yoga is awesome for that.
empowering yourself to find what feels good,
and then of course, recognize yourself with something for good,
那么Sukhasanna 一个简单的姿势 也就是简易坐
so Sukhasana, the pose of ease, or the ease pose,
we’ll connect to the outer edges of the feet, this bound to the earth,
and we will start by hunkuring down here,
drawing the chin to the chest,
rounding the spine coming into that kind of Mister boom’s posture
下巴靠近胸口 肚子收起 闭上眼睛
chin to chest here, navel draws back, you close your eyes,
and just letting the skin of the back stretch, take a nice, sweet, deep breath in,
and as you exhale, you can begin to rock the pelvis down,
sitbones connecting again to the earth,
and I’ll slowly crow let the staircase of the spine,
nice and slow, just like we do in six grade theater of the class,
vertebra by vertebra.
lengthening up through the crown of the head, and maybe I’ll loop the shoulders,
taking the shoulders a little forward, up and back,
and then l wanna tag a little bit of weight on my elbows,
just to create space between my ears and shoulders,
and in anytime if you’re feeling like you could use a little space in your neck,
l recommend dropping your chin to your chest,
and drawing a few circles with your nose, round and round,
if you’re a little bit tight in your neck, which is most in the arm,
you can start with small like sour soul side circles, and then allow them to grow larger,
like Sally play, and then being,
and then don’t forget to reverse it.
OK, so we have a couple of neck rose,we have a couple of shoulder rose,
and then Sukhasana, tops the thighs roll down,
there’s the idea of being present and soft,
but still from the body, so you can think about drawing your navel to your spine,
and then finding this natural lift in your heart, or your stenum, the chest,
so the chest is lifting up towards the sky, so as the crown of the head,
we loop the shoulders around, give a little weight to our elbows,
so have this sweet feeling right now, of being grounding to the earth,
but still lifted and lengthening up towards the sky,
and I’ll begin to soften my eye lens, maybe sofen the skin of my face,
relax the face,
can smile a little bit,
跟着我的示范 盘坐冥想 思考瑜伽 思考开始的初衷
like one of my doing meditation in Suksama, what is yoga, why l am here,
and just come into this place of inner calm,
感受心跳 双肩一齐转动 沉肩
heart’s lifting, shoulder blades are rotating together and down,
navel’s drawing towards the spine,
and then if you want, we can join the palms together here,
really pressing the palms together, we call this Anjuly Mudra,
to talk about Mudra on the another day,
but this is a little bit reminder l like to bring my palms together here,
保持祈祷式 挺胸 让胸骨贴近拇指
in the prayer position to lift my heart or lift my sternum to my thumbs
and then just notice if you tend to lean forward a little bit here
maybe you have little flexibility in hips
or if you feel like there’s a magnet drawing your navel to the wall behind you
and maybe a little bit of guide,
l’ll turn to the side to show you this,
maybe just as a guide here, we can think about rather than being here,
or here, think about finding a straight line,
from the crown of the head through the heart and into the pelvis,
总的说 我觉得像是从头到胸 从胸再到骨盆
so in general, l feel like, head over the heart, heart over pelvis,
it’s a sweet way to be,
and then if you notice yourself like here,
not being judgmental like oh god my posture sucks!
but just from remembering head over heart heart over pelvis
because it’s the journey.It’s the practice,
the art of noticing or the awareness.
That’s gonna get us to this place of ease.
So then just think, oh yeah, head over heart, heart over pelvis,
finding that awareness in the body and come into alignment.
We can sit here in sukhasan,
for at least five nice long deep breaths.
l recommend ten to fifteen,
and remember yoga was, or yoga Asana rather,
was first created, so that the Yogi’s could sit in meditation pose.
This easy pose so they could find ease here.
You can send meditation for a long, long, long, long extented periods of time,
So arrive in your seat, find that ease,
and if you really get distracted, just back to the sound of the breath.
l like to think this pose as check in,
OK, so that was Sukhasana, or the easy pose,
thank you so much for being with us here today,
and for learning that basic posture.
If you have any questions or comments,
please leave them in the comment box and I’ll get back to you.
Subscribe to my channel, if you haven’t already,
and visit yoga with Adriene for a lot more yogic goodies. Namaste.
Yoga with Adriene
New episodes every Wednesday
大家好 欢迎收看 和Adriene一起做瑜伽