Hello, everyone, and welcome to yoga with Adriene,
Today, we’re going to learn treepose,
one of the most well-known poses in the western yoga world,
meaning that it’s taught a lot,
so, uhm, this is a balancing posture,
great for the legs,
对整个身体 头脑 灵魂都有好处
great for the entire body and mind and soul.
Let’s hop on the mat and learn Vrksasana, treepose.
阿德里安瑜伽 | 树式
Yoga with Adriene | Vrksasana
Ok, so we’re going to begin, uhm, standing tall,
we’ll bring our attention to the feet,
and bring the feet flush together here, so side by side.
I’m gonna take a second to lift up my toes,
and really spread my awareness through all four corners of the feet.
So the ball joint of the big toe,
the ball joint of the pinky toe,
and the back to corners of the heels,
so I’m really spreading awareness
and plugging down through the earth.
I’ll soften the knees here and just like I do in Tadasana,
just kind of roll up through the spine, and find that lift.
So I’m kind of drawing energy up through the arches of the feet,
lifting and lengthening through the chest
up through the crown of the head.
Tadasana, mountain pose, grounding through the back body,
so I have my opposition here, I’m not sinking into my bones,
拉长脊柱 身体向上延伸 优雅挺拔地站着
but I’m lifting and lengthening up nice and tall.
Blue here, everybody!
Ok, I’ll draw the palms together at the heart.
Ok, draw the palms together at the heart,
Blue didn’t want to do tree pose today.
He’s gonna do Shavasana, instead, ok,
uhn, from here, palms together at the heart.
Anjali mudra again. I’m not just collapsing here,
but you know, taking this time for myself to really press into the palms,
maybe lift the sternum up to the thumbs,
and loop the shoulders a little bit forward, up and back.
Ahh, nice and tall,
now, I’m gonna shift my weight over into my left foot again,
pressing through all four corners of the foot.
I’ll peel up through the right heel, nice and slow,
especially for beginners, don’t rush this,
take your time, take your time,
everyone, take your time.
I’m gonna keep my pelvis tucked in,
lengthening down through the back of my spine.
So, turn for a quick second here,
cause the founda, this is the foundation of yoga.
So we’re taking, we’re espacially taking your time here to just kind of show the,
the basic alignment and foundations here.
So as I peel up to this kind of like
nineteen、fifteen、sixteen girl group pose,
uhm, my pelvis’s gonna wanna tuck out here,
I’m like, uhm, and I wanna keep it tucked in,
support, head over heart, heart over pelvis.
Ok, so I’m lifting up from the earth,
I’m looping the shoulders to ground down through the back body,
tucking the pelvis, lengthening through the tail bone and lower back,
and then I may begin to slowly lift my knee up,
from here I’ll interlace the fingertips and just take a couple of breath here.
just noticing what do you have to do in that standing leg to balance.
So, for me, it’s shifting my weight,
back into my heels, kind of forward there,
and then also kind of finding that integrity through the center channel,
lifting Mula Banda up through crown on the head.
慢慢放下右腿 放松 体会这个感觉
And also slowly release back down, and just notice what that was like,
停下来 双手在胸前合十 深深地吸气
take a stop, palms back together at the heart, take a deep breath in,
and exhale, lifting, lengthening,
I’ll slowly peel the left heel up, check in,
慢慢来 骨盆收缩 背部拉伸
taking my time, tucking the pelvis, lengthening through the lower back and tail,
and slowly lift that left knee up, interlace,
bring it around, and just check in,
and you might not, uha, be stable here,
so we’ll talk about some variations,
and just a moment and I’ll write more about it on the blog,
we can also practice this for fresh beginners,
uhm, next to a wall, for a little support.
So when we start to feel that balance,
we press back up, and find that integrity through the center,
drawing the navel in towards the spine here, inhale,
and cool, now l just check in,
slowly lower down, palms back to the hearts,
每次在这里 我都会胸腔上提 紧贴拇指
Each time I come here, I lift my sternum up to the thumbs,
and now going into, tree pose, peeling the heel up,
taking my time.
And then from here, I’m gonna take my right hand,
and open this knee out wide,
so I’m really paying attention to the sensations of the hip here,
and just noticing I’m having, having that, cranking that leg out, or if it’s opening nice and easy,
just checking in, pressing into all four corners of the standing leg,
and lifting up through the center channel.
Now couple of options,
full pose, I’ll grab the ankle here,
and draw in, to the inner thigh here, my left leg.
Now the tendency is to press that right foot into the inner thigh,
cause you’re gonna wanna hold on for stability.
So I’m going to encourage us as an action point to press back with that left thigh.
So we have this opisition going all the time this way that we talk about a lot in foundations of yoga.
Now I’m talking about here,
drawing everything into the center,
letting the top of the right thigh draw out in a way,
so I’m softening here, as I open up, tucking the pelvis.
I’m gonna turn to the side just to show you this, alignment here.
so the tendency is to come here,
So I’m going to let this roll out by scouping the tail bone under and down,
putting this roll out here,
drawing the neval in towards the spine,
and then maybe I come, palms back to the heart.
现在 我们来讲一些变形动作 依然是抬起右脚
Now, couple of modifications here, we’re still on the right leg,
If I can, well, I can bring my leg all the way up here,
and again, as I said before, use the wall,
to just kind of bouce-off here,
so if I start to fall I can still practice building the strength and this integrity,
from the crown of the head to the tip of the tail,
really from the arch of the foot, drawing up, so I’m plugging into the earth,
but I’m also lifting up and now,
Uha, if I’m here I can come all the way arms up,
l can come into a mood of my choice,
maybe turn the pinkies in to open the shoulders so I’m not here,
我们的身体是活跃积极的 所以慢慢上升 拉伸
and again I have active body, so I’m really lifting and lengthening up,
pressing that left thigh in to meet the right sole of foot.
And a couple modification,
so, I can bring the leg all the way up to here, I can also bring it here,
just kind of letting it soften and in time,
you know, checking with my balance, perhaps creat more stability in the body,
甚至 如果我不想用墙 或者没有墙的话
or I can even, if I’m not wanting to use the wall or even if I don’t have the wall,
I can keep my big toe on the earth here,
slowly practicing the action points,
tucking the pelvis in, lifting through the front body,
softening that right hip out and around top of the thigh, kind of wrapping around here.
所以 我们可以把脚趾点地 放到小腿
So I have this option, I have this option,
I have this option here, using the thigh to press back,
I do not recommend or ecourage you to this, kind of steer clear of this option.
Because that’s my knee joint, yeah.
So even though it’s kind of nice little place for the arch of my foot to stand,
Uh it’s no good, It’s too much pressure on the knee,
and we want to be able to meet both body parts together,
to find that lift in the Asana.
So this is no good, don’t use this,
no, no, use here, here or here,
Okay, so after we’ve checked in on the right side,
we’ll release same way we came up back down,
深深地吸气 抬起双手 手指朝上
maybe take a nice deep breath in, reaching the fingertips up,
and then exhale, back to the heart.
Let’s check around in the other side, peeling up now through the left heel,
and kind of finding my foundation and finding that lift from the earth before I even lift that leg,
also I should have said this before,
uhm, but using, uhm, the focus here,
来帮助自己找到平衡 你懂的 我们经常走神
to help balancing the posture, so, you know, we’re constantly, uhn, like this.
here’s the place where we get to practice this, this soft focus, maybe just pass the nose here,
you can find a little speck of dirt or dust
or something on the earth, uhh, ground in front of you to focus on,
we call this Ajushdi, focus,
focus is important,
And then from there for after I’ve anchored my eyes in my Drishti with my Drishiti rather
I’ll slowly begin to lift, ooh, that lift me up.
checking in, spreading my awearness to all four corners of that right foot,
身体向上 如果你的臀部下沉的话 哎哟！
and drawing up, so when I’m sinking into this hip bone, ouch,
it’s harder to find stability when I’m lifting up,
very similar when we’re on all fours, like doing Cat Cow,
we kind of press up and out of the earth, pelvis sinking in same action point here,
really coming into the body, lighting that fire,
to find balance, using those posing forces to find that balance, ok,
from here, l’m gonna open left knee out, and you decide, checking, uhm,
on the upper side here, sorry, I’m like, feel I’m like, talking, treeposing, bring this at the sametime,
so, drawing that left footing pressing back with the right inner thigh,
head over heart, heart over pelvis here, tucking in the pelvis,
to find that lift, that link,
you can have the hands on your waist line here, too,
you can do whatever you want, right, find your own expression,
l’m always encouraging that,
one as a way for us to get into the poses, and evolve,
another as a way to, you know, really find what feels good,
maybe my version of this poses is not best version for you.
好 掌心胸前合十 吸气 指尖向上抬起双臂
OK, palms can come here, l can inhale reaching the fingertips up,
sometimes l like to purposely tell my students, uhn, public classes to wave,
to kind of, throw themselves of balance so that they can connect to that,
that line, that center,
这是一种练习 找到平衡 挑战自我
kind of practice, finding balance in challenging moments,
palms came together here, l just wanna point out this side as well,
that we can bring the foot here below the knee,
we can even bring left toes here,
and remember everyday’s different,
that’s the beautiful thing about balancing postures is there is no hidding in them,
its kind of you have to be very truthfully, yourself and in the moment,
and always different, right, can’t predend,
can also use the wall for a little stability here,
coming back down the way we came up,
pressing through all four corners of the feet,
equal part standing, l’ll talk about this another day,
it’s almost DT, l think we might talk about a little bit in the Tattasana video,
接下来是结束动作 放松膝盖和脚踝 伸出双手
and then just to close it off, soften the knees, and heel spread the palms,
reach up, deep breath,
and exhale, back at the heart,
好的 这就是树式 美丽且平衡的姿势
OK, so that was treepose, beautiful balancing posture,
as l mentioned before, like one of the beautiful things about balancing posture,
就是你无法掩盖他们 你总要面对他们 无论自己情况如何
is that they can’t really hide them, you have to kind of meet them wherever you are today,
那么 今天就到这里 不用想太多 看看自己的情况 必要时可以用墙
so made it where you are today, no toxic thought, just see where you are, use that wall if you need to,
let me know how it goes, and, uhm, yeah,
be sure to like some Facebook you haven’t already, subscribe to the channel,
l was about to go an old man voice again, uhm, and, yeah,
let me know how it goes, love you, guys, Namaste.