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What's up everyone, welcome to Yoga with Adrienne, I'm Adrienne and this is Benji.
大家好，欢迎来到埃德里安娜的瑜伽课堂，我是埃德里安娜，这是班吉。
And today we have a great seven-minute pre-run yoga for you.
今天我们有一个很棒的七分钟赛前瑜伽。
So hop into something comfy and let's get started.
所以，跳到舒适的地方，开始吧。
....
Alright pals, let's begin.
好了，朋友们，我们开始吧。
Feet hip-width apart, sit up nice and tall, start to cultivate this full body awareness.
双脚分开，臀部分开，坐好坐直，开始培养这种全身意识。
You're gonna shift your weight to one foot and just take the other foot back and you're just gonna stretch the top of the foot.
你要把重心转移到一只脚上，把另一只脚向后伸然后伸展脚掌。
Now as you do this, lift your hips up towards the sky.
同时，抬起你的臀部向天空。
Lift your heart, start to breathe here.
抬起你的心，开始呼吸。
Inhale, exhale, release and switch, other foot, just take the toes back.
吸气，呼气，放松然后换到另一只脚，脚趾向后。
Lift your heart, stretch the top of the foot, lift your hip points up towards the sky, so tuck your pelvis a little bit.
抬起你的心脏，伸展脚掌，抬起臀部指向天空，然后稍微收起你的骨盆。
Inhale, then exhale, release, awesome.
吸气，然后呼气，放松，真棒。
Walk to the top of your mat if you aren't there already and take a big full body stretch.
走到垫子的顶部，然后做一个全身伸展。
Inhale, reach for the sky, exhale, take a Forward Fold with bent knees.
吸气，伸向天空，呼气，屈膝前屈。
Take a couple seconds here to just feel it out.
花几秒钟在这里感受一下。
Stretch the lower back, we don't want those muscles to tighten or tense up on our run or the jog.
拉伸下背部肌肉，我们不希望这些肌肉在跑步或慢跑时变紧或变紧。
Maybe lift your toes, stretch through the feet.
也许抬起你的脚趾，伸展你的脚。
Again, bend your knees if you haven't already, bend the knees.
如果你还没弯曲膝部，那就屈膝。
Great, and now to the neck and shoulders, release, maybe shake the head a little yes, a little no.
很好，现在到脖子和肩膀，放松，然后微微摇头。
Breathing deep.
深呼吸。
Great, then we'll walk the feet together and step the left leg all the way back.
很好，把双腿靠拢然后把左腿一直向后迈。
Lower the left knee and then walk it back just a little bit, front knee over front ankle, inhale.
把左膝放低，然后向后走一点，前膝放在前脚踝上，吸气。
Open the chest, open your heart, big stretch here, lift, lift, lift and then exhale, release.
打开胸腔，打开你的心，好好的拉伸一下，然后呼气，放松。
Take it back, right hip crease pulls back.
回到之前的体位，将右臀的折痕向后拉伸开。
Right toes flex towards the face, inhale.
右脚趾向面部弯曲，吸气。
And exhale, inhale, come back to your nice low lunge, lift the back knee, and we'll plant the palms and step it to Downward Dog.
呼气，吸气，回到你的低弓步，抬起后膝，我们将把手掌放在地上，然后进入下犬式。
Beautiful inhale in, exhale out.
深深的吸气，然后呼气。
Step the left foot up, lower the right knee, walk the right knee back just a little bit, find that nice stretch in the psoas.
抬起左脚，放下右膝，右膝向后走一点，找到腰肌的伸展。
And when you're ready, inhale, open the chest, lift your heart, palms open.
当你准备好后，吸气，打开胸腔，抬起你的心脏，手掌张开。
We lift the chest up towards the sky and then exhale, take it down, awesome.
将胸部转向天空，然后呼气，慢慢回正。
Pull the left hip crease back.
将左臀的折痕向后拉伸开。
Flex your left toes towards your face, bending that left knee here.
左脚趾靠近脸部，左膝弯曲。
Start to amp up your breath a little, make the inhales longer, fuller, deeper.
开始稍稍加大呼吸的力度，让吸气的时间更长、更饱满、更深。
Cool, then roll through, come back to your nice little lunge, inhale in, exhale, Downward Facing Dog.
很好，然后向前，回到你漂亮的小弓步，吸气，呼气，我们来到下犬式。
Take a couple moments here to walk your dog, really stretch the legs, create more awareness in the shoulders.
在下犬式这里花点时间，好好地伸展双腿，让肩膀产生更多的意识。
The torso, the side body stretches here, alright.
让身体在这里得到拉伸，很好。
Then inhale, lift the right leg up high, Three-Legged Dog, exhale, bend your right knee open it up, great, then bring it all the way through to your lunge.
然后吸气，抬起右腿，来到三腿狗式，呼气，弯曲你的右膝盖，把它打开，很好，然后把它一直带到你的弓步。
Nice, low lunge. Beautiful.
很好，低弓步，漂亮。
Right leg is forward, left leg is back, inhale, look forward, now check it out, exhale, walk your right toes, your right foot towards the left side of your mat.
右腿向前，左腿向后，吸气，向前看，呼气，用你的右脚趾和右脚朝垫子的左边走。
Then you're gonna bend your back leg and you're gonna step it up behind your right foot.
然后弯曲你的后腿并把它抬到右脚后面。
And then, Forward Fold over that.
然后向前弯腰。
Release any tension in the head, the neck again and we'll breathe here, fully, deeply.
再次放松头部和颈部，我们在这里做一个深呼吸。
Great, softly bend the knees, bring the right foot around to meet the left, feet are together.
很好，轻轻地弯曲膝盖，把右脚转过来和左脚接触，两脚并拢。
Inhale, lift up halfway, find length in the spine and then exhale Forward Fold.
吸气，向上抬起一半，找到脊柱的长度，然后呼气向前弯腰。
Awesome work, step the right foot back, step the left foot back, powering up a little bit through the core to support the back body, Plank Pose.
非常棒，右脚向后走，左脚向后走，通过身体核心力量增强一点来支撑身体后部，然后我们来到平板支撑姿势。
Press away from your yoga mat, inhale in, and then, exhale, lift the hips up high and back Downward Facing Dog.
离开你的瑜伽垫，吸气，然后呼气，抬起臀部，回到下犬式。
Alright, peddle it out.
好了，慢慢踩动。
Start to wake up the body and wake up your breath.
开始唤醒你的身体和呼吸。
And here we go, inhale, left leg up high, Three-Legged Dog.
然后右腿抬高吸气，我们来到单腿下犬式。
Exhale, bend the knee, open it up.
呼气，弯曲膝盖，打开它。
Great, step it all the way up into your nice low lunge.
非常好，一路向上，进入你漂亮的低弓步。
And when you're ready, inhale, open the chest, find length, firm the shoulder blades in the back.
当你准备好了，吸气，打开胸腔，找到长度，收紧肩胛骨。
Alright, now we'll walk that left foot over towards the right side of the mat, just a bit.
好了，现在我们把左脚往垫子的右边走一点。
And when you're ready, bend that back leg and step it up behind.
当你准备好了，弯曲你的后腿，站到后面。
And find your Forward Fold here, releasing any tension, any holding in the neck and the shoulder girdle.
在这里找到你的前屈，释放任何紧绷的脖子和肩带。
Breathing deep.
深呼吸。
Really feel your feet connected to the earth.
真正感受到你的双脚与大地相连。
Spread awareness throughout the whole body, something you're gonna take with you, into your run.
把意识传遍全身，这是你跑步时要随身携带的东西。
Great, activate your core muscles and we'll bring the right foot around, step it beside the left, inhale.
很好，激活你的核心肌肉，我们把右脚转过来，放在左脚旁边，吸气。
Now half way Lift again, find length and then exhale, release.
向上抬起一半，找到脊柱的长度，然后呼气，放松。
Bend the knees so much so now that your belly comes to the tops of the thighs, tuck the chin and then roll it up slowly.
屈膝，直到你的腹部到达大腿的顶部，收起下巴，然后慢慢地卷起来。
Again, really feeling this connection of your feet to the earth.
再一次感受到你的双脚与大地相连。
Come up to Mountain Pose.
来到山式。
Stand up nice and tall.
挺直身板。
Great.
太好了。
Here we go, feet are together, almost done here, interlace the fingertips, catch your right knee, squeeze and lift, squeeze and lift, rotate the right ankle.
好了，双脚并拢，我们快结束了，交叉指尖，抓住你的右膝盖，挤压和抬起，挤压和抬起，旋转右脚踝。
Awesome, then take it back, maybe the left hand comes to the chest if you like.
很棒，然后慢慢放下，也许如果你喜欢，左手放在胸前。
Quad stretch, lift your heart, think about your hip points, lifting up towards the sky.
拉伸股四头肌，抬起你的心脏，想想你的臀部点，向上举向天空。
So if there's a tilt in the pelvis here, you want it to kinda bring it in.
所以，如果这里的骨盆有倾斜，你希望它能把它带进来。
Wonderful, try to release with care, with grace and then, take it to the other side.
很好，试着小心地、优雅地放下，然后，把它带到另一边。
Interlace the fingertips, catch your left knee, lift and squeeze, lift and squeeze, rotate the left ankle.
指尖交叉，抓住你的左膝，抬起和挤压，旋转左脚踝。
Beautiful, then when you're ready, squeezing our thighs together, so connect to that core strength and quad stretch.
很好，当你准备好了，把我们的大腿挤压在一起，连接到核心力量和四头肌伸展。
You could also take a little Dancer Pose here, a little Standing Bow.
你也可以在这里做一个舞蹈姿势，一个站立鞠躬的姿势。
Take a deep breath in, lift the hip points up towards the sky.
深呼吸，抬起臀部指向天空。
So again if the pelvis is tilting out here, bring it in just a little bit.
如果骨盆在这里向外倾斜，就稍微向内一点。
Inhale and exhale, release with care, with grace.
吸气，呼气，然后慢慢的放松。
Awesome.
非常好。
Big stretch to reach for the sky, then exhale hands to heart.
向上大大伸个懒腰，然后呼气双手伸向心脏。
Go get them, tiger.
你是最棒的，去吧！