What's up，everyone?

大家最近好吗？

Welcome to Yoga with Adriene.

欢迎来到 Yoga with Adriene。

I am Adriene，and today we're knocking another request out of the park.

我是 Adrien，今天我们要解决另一个问题。

It's a quick Yoga for Ab workout.

这是一种用于腹肌锻炼的快速瑜伽。

This is just a quick abdominal wall check-in.

这只是一个快速的腹壁检查。

This is something that you can do every day for a week to check in with your abdominal muscles.

你可以每天坚持做一组，以检查你的腹部肌肉。

This is something that you can do before or after another yoga practice or workout.

你可以在瑜伽练习或锻炼之前或之后做这一组动作。

So if you like it，make sure you save this video，favorite this video so you can return to it more easily.

所以如果你喜欢这期视频，不要忘记保存和点赞，这样你就可以随时点进去联系啦。

Alright.

好啦。

Giddy-up.

头晕目眩。

Let's go.

我们开始吧。

......

......

Alright，so to begin，we're going to sit in a nice cross-legged position and bring the palms to the knees.

首先，我们要盘腿坐好，手掌到膝盖。

Now inhale.

当然可以的，他们就是专门做瑜伽方面的事情的，也有很专业的瑜伽老师，可以去参加他们的培训课程的

现在，吸气，卧室宽松睡衣瑜伽。

We're going to move in a circle，smearing the heart，the chest forward.

我们要绕着胸口转圈，胸部向前。

Exhale，chin to chest，come around and back.

呼气，下巴到胸部，转过来，然后回来。

Inhale，drawing a circle we come forward.

吸气，画一个圈，我们向前走。

Oh yeah.

是的。

And exhale around and back.

然后前后呼气。

Now keep this going，moving with the breath，and see if you can really bring your awareness to the space between your navel and your spine，to your abdominals.

我们继续，瑜伽勒出bili，随着呼吸移动，看看你是否真的能把你的意识带到你肚脐和脊柱之间的空间，带到你的腹部。

Working from the inside out，and you can kind of imagine the center，the navel to spine，really inspiring this movement.

由内而外，你可以感受一下从肚脐到脊柱的中心，是否有真正把动作做到位。

So，reverse the circle.

然后，我们反过来转圈。

And see if you can，if you've ever seen one of those old-fashioned coffee grinders，it's kind of like that，we go deeper，so we move from just kind of doing the movement to really getting a nice massage of the abdominal organs.

如果你见过那种老式的咖啡研磨机，我们的动作和它有点像，所以我们从仅仅做运动转向真正对腹部器官进行很好的按摩。

This is also super great for the digestive tract.

这对消化道也非常好。

So a couple more rounds here.

我们还要再转会。

You might be starting to really feel a little connection to the center.

你会感受到核心正在收紧。

Then we'll sit up nice and tall.

然后我们坐好坐直。

Inhale，draw the shoulders to the ears，just for fun，and exhale，drop them.

吸气，把肩膀向耳朵靠拢，呼气，放下肩膀。

Alright，so now we're going to come flat on the back.

好了，现在我们要背部平躺。

I put out a nice little blankie here for me，but you can lay on a towel，a yoga mat，or a blanket，it doesn't matter.

我在这里放了一条漂亮的小毯子，但是你可以躺在毛巾、瑜伽垫或毯子上，都可以的。

Great.

很好。

Take a second to just get situated，maybe drawing the shoulder blades in together and down.

花点时间来适应环境，也许把肩胛骨拉在一起，然后往下拉。

Soles of the feet on the mat，or blanket，or towel.

用脚掌垫在垫子、毯子或毛巾上。

Cool.

用脚掌垫在垫子、毯子或毛巾上

Then take a second to scoop the tailbone up，laying from the tailbone，down towards the heels.

然后花点时间钟把尾骨向上拉伸，从尾骨开始，向下到脚后跟。

So，another way to think about this is tucking the pelvis，so that the lower back can become flush with the mat.

你也可以收好骨盆，这样下背部就可以和垫子齐平。

So，again，I go from here，sanga_yogini宽松短裤的瑜伽，I'm exaggerating a little bit，to here.

从这里到这里，我的动作有点夸张。

Navel driving down to the earth.

肚脐向下。

Alright，so we'll interlace the fingertips now.

现在我们来交叉指尖。

Bring the palms behind the head.

把手掌放在头后面。

You can keep the thumbs extended here like so，and even put in a little neck massage here by pressing the thumbs into the neck.

你可以像这样保持拇指伸展，也可以在这里通过将拇指压入颈部来进行一点颈部按摩。

Keep the elbows nice and wide here，and just check-in.

保持肘部在这里伸开，然后检查一下。

Notice if the lower back has come up，like mine has started to peel up.

注意下背部是否已经上升，就像我的动作这样。

Bring your awareness back to the lower back，navel，down to the spine，tailbone lengthening away and up.

把你的意识带回下背部，肚脐，向下到脊柱，尾骨拉长向上。

Great. So we'll breathe in here.

很好，我们在这里呼吸。

Then on an exhale，lift the shins.

然后呼气，抬起胫骨。

So the shins can be parallel to the ceiling，or if we start to notice the lower back is straining here we might draw the knees a little bit closer.

小腿可以与天花板平行，或者如果你注意到下背部在这里绷紧，可以把膝盖拉近一点。

Again，so that lower back can stay nice and flush with the mat.

再次强调，这样下背部可以保持良好，与垫子齐平。

Great.

很好。

Point and flex the feet here.

脚在这里伸直并弯曲。

Inhale in.

吸气。

Exhale.

呼气。

Lift the head，the neck，the shoulders up.

抬起头，脖子，肩膀。

Now，the elbows are going to want to come in，Sanga Yogini瑜伽，because that's what we're used to doing.

肘部要向内，因为这是我们习惯做的。

Crunch，crunch，crunch.

嘿哟嘿。

See if you can keep them nice and wide，again，creating space on our mats.

看看你能否在瑜伽垫上将双腿保持住。

So，to avoid any tension in the neck，I'm going to keep extension through the crown of the head，and I'm also going to realize that I don't have to be in a big lift.

所以，为了避免颈部的任何紧张，我要保持通过头顶的伸展，我也要意识到，我不需要在一个大的提升。

It can be a small lift.

一个小小的抬起就可以了。

Lifting the chin slightly.

稍微抬起下巴。

Again，you're creating space between the chin and the chest so there's no pain in the neck.

同样，你在下巴和胸部之间创造空间，这样脖子就不会痛了。

Inhale in.

吸气。

I'm going to straighten the right leg so it's at a diagonal.

我要把右腿伸直，这样它就成对角线了。

I'm going to bring my right elbow towards my left knee.

我要把我的右肘靠近我的左膝。

I'm going to breathe here，in and out.

我要在这里呼吸，呼吸，吸气。

Then I'll breathe in again and switch，left leg goes out，right knee in.

再次吸气，交换双腿，左腿出去，右膝进去。

Left elbow reaches to kiss the right knee.

左肘触碰右膝。

In，and breathe out.

吸气，呼气。

Now we move back and forth here in your own time，nice and slow.

根据自己的节奏来回踩动。

The tendency is going to be to rush it like bicycle.

就像是骑自行车一样。

See if you can move nice and slow here today.

看你能不能慢慢重复这个动作。

In and out，then transitioning through center，we move to the other side.

进进出出，然后从中间过渡到另一边。

In and out.

进，然后出。

Transition through center on a breath.

一口气过渡到中心。

And one full breath cycle，in and out.

一个完整的呼吸循环，呼气，吸气。

Keeping the lower back flush with the mat.

保持下背部与垫子齐平。

Lighting up the abdominal wall，hang there in with me.

燃烧腹壁，和我一起保持住这个动作。

Hang there in with me，that's a Texas thing.

坚持住，这是德州的特色。

Back to center.

回到中心。

One more time on each side.

每边再来一次。

This time we can reach the right fingertips across，最开放的现代芭蕾，wiggle the fingertips，and back to center.

这次我们可以伸出右手指尖，摆动指尖，b站ChenChener瑜伽，然后回到中心。

And last time on the opposite side.

上次是在对面。

We're going to reach the left fingertips across.

我们要用左手指尖。

And back to center.

回到中心。

Also，slowly lower down，bring the soles of the feet to the mat.

另外，慢慢放下，把脚底带到垫子上。

Give yourself a little bit of pet here.

在这里轻轻安抚下自己。

A little pet on the abdominals.

安抚下自己的腹部。

Then we'll send the legs high up in the sky.

然后我们会把腿伸上去。

Keep the lower back flush with the mat.

保持下背部与垫子齐平。

And we're going to move here with a pulse，reaching the fingertips up，I lift my head，neck，shoulders.

我们将随着脉搏移动到这里，指尖向上，抬起头，脖子，肩膀。

Again，I'm not creating any unnecessary tension in the neck.

注意，脖子不要紧张。

I'm keeping a nice open neck and a nice relaxed shoulder here.

脖子和肩膀要保持放松。

So no tension or crunching here，but lots of space.

所以，这里不会有任何嘎吱作响的声音。

Great. Now we're going to move with the breath on your own.

很好，现在我们要靠你自己的呼吸移动。

We're going to begin to pulse.

我们要开始做脉搏。

Keep a nice extension through the crown of the head.

通过头顶保持一个漂亮的延伸。

And we pulse.

开始做脉搏。

And moving to the left side，pulse.

向左移动，脉搏。

Reaching towards the heavens.

向上。

Back to center.

回到中心。

And to the right.

在右边。

Back to center.

回到中心。

And five，four，three，瑜伽鲍沟，two，last one，and one.

五，四，三，二，最后一个，还有一个。

Awesome.

真棒。

Release everything down.

放下一切。

Supta baddha konasana here.

我们来到卧束角式。

Arms and legs are mirroring each other.

胳膊和腿是相互映像的。

We take a second to chill.

花点时间冷静下来。

Alright，great job everyone.

大家做的很棒。

I know that's tough work.

我知道这是一项艰巨的工作。

It's tough work for me too.

这对我来说也很艰难。

Whoever requested this，I blame you.

不管是谁要求的，我都怪你。

No.

才不会。

If you have requests，please send them in，whether they're yoga for abs or something a little more therapeutic.

请告诉你的任何要求，不管是练腹肌的瑜伽还是更有治疗作用的。

We love hearing from you and we really do listen to the requests.

我们喜欢听到你的声音，我们真的会倾听你的要求。

They help me learn more and they help others，so it's helping all of us.

他们帮助我学到更多，也帮助其他人，所以这对我们所有人都有帮助。

More to come.

还会有更多内容。

More on the abdominal wall to come.

更多关于腹壁的内容将在后面介绍。

As I mentioned before，like this video if you plan to return to it.

如果你喜欢这期视频的话，不要忘了点赞。

And，yeah.

好了。

Questions，comments，always welcome below.

欢迎在评论区留言和提问。

Or come visit us at yogawithadriene. com，I love you all.

你也可以进入我们的网站 yogawithadriene.com，柔术瑜伽，爱你们。

Good luck.

祝你好运。

I hope you have a wonderful day.

希望你有美好的一天。

Namaste.

合十礼。