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Latihan shadowing: The BEST way to start your day! | 10-Minute Morning Yoga

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Kalimat 1

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  1. Good morning, my darling friends.Selamat pagi, teman-teman tersayang.0:00
  2. Welcome to Yoga with Adriene.Selamat datang di Yoga dengan Adriene.0:02
  3. I'm Adriene, Benji's over here, and we have a super sweet, swift morning yoga for you.Aku Adriene, Benji ada di sini, dan kami punya yoga pagi yang sangat manis dan cepat untuk kalian.0:03
  4. This is a quickie, so hop into something comfy, and let's get started.Ini latihan cepat, jadi pakai pakaian yang nyaman, dan mari kita mulai.0:11
  5. Alright, let's start in a seat.Baik, mari kita mulai dengan duduk.0:27
  6. You can come on down to the ground nice and slow.Kalian bisa turun ke tanah dengan perlahan.0:30
  7. You can start kneeling if that feels good in your body, or you can start seated, cross -legged on a block or a blanket, or just on the floor.Kalian bisa mulai berlutut jika itu terasa baik di tubuh, atau bisa duduk dengan kaki menyilang di balok atau selimut, atau langsung di lantai.0:33
  8. Won't be here long, just taking a moment to tune in to the sound of your breath.Tidak akan lama di sini, hanya mengambil sejenak untuk mendengarkan napas kalian.0:44
  9. So as you get settled in, relax your shoulders, close your eyes.Jadi saat kalian duduk nyaman, santaikan bahu, tutup mata.0:52
  10. Chances are you are still a little sleepy, and that is okay.Kemungkinan kalian masih agak mengantuk, dan itu tidak apa-apa.0:57
  11. Gently begin to deepen your breath.Mulai perlahan memperdalam napas kalian.1:05
  12. Softening any area of the body where you maybe feel like you're gripping or holding some tension.Melunakkan bagian tubuh manapun di mana mungkin kalian merasa menahan atau menyimpan ketegangan.1:13
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  1. Then softening the areas that are tight, literally, and perhaps even metaphorically here as we begin the day with intention.Lalu melunakkan area yang tegang, secara harfiah, dan mungkin juga secara kiasan di sini saat kita mulai hari dengan niat.1:22
  2. Draw the hands together at your heart.Satukan tangan di hati kalian.1:48
  3. Inhale in deeply.Tarik napas dalam-dalam.1:52
  4. As you exhale, bow the head to your hands, and you can set a little word, like one word intention here just to carry with you throughout this quick practice.Saat mengeluarkan napas, letakkan kepala ke tangan, dan kalian bisa menetapkan satu kata niat di sini untuk dibawa sepanjang latihan cepat ini.1:55
  5. Anything at all.Apa pun saja.2:16
  6. I'm choosing the word love.Aku memilih kata cinta.2:20
  7. And then take a deep breath in, carry that word with you.Kemudian tarik napas dalam, bawa kata itu bersama kalian.2:26
  8. As you exhale, open the eyes and come forward onto all fours.Saat mengeluarkan napas, buka mata dan bergerak ke posisi merangkak.2:31
  9. Spread the fingertips, press into the tops of the feet.Rentangkan ujung jari, tekan ke atas kaki.2:36
  10. Drop the belly, inhale, look forward.Turunkan perut, tarik napas, lihat ke depan.2:41
  11. Big stretch in the front body as you open.Peregangan besar di bagian depan tubuh saat kalian membuka.2:45
  12. And then exhale, round through.Lalu keluarkan napas, putar melalui.2:48
  13. Big stretch in the back body as you open.Peregangan besar di bagian belakang tubuh saat kalian membuka.2:51
  14. Good, inhale, drop the belly, open, stretch the front body.Bagus, tarik napas, turunkan perut, buka, regangkan bagian depan tubuh.2:57
  15. Exhale, round through, open the back body, feel that stretch.Keluarkan napas, putar melalui, buka bagian belakang tubuh, rasakan peregangan itu.3:04
  16. Inhale, drop the belly, let your heart energy just open forward.Tarik napas, turunkan perut, biarkan energi hati kalian membuka ke depan.3:11
  17. Good, and then exhale, round through.Bagus, lalu keluarkan napas, putar melalui.3:18
  18. Chin to chest, navel draws up.Dagu ke dada, pusar tertarik ke atas.3:21
  19. Good, inhale to a nice neutral spine.Bagus, tarik napas ke posisi tulang belakang netral yang bagus.3:25
  20. Now walk the hands a little bit forward.Sekarang jalan tangankan sedikit ke depan.3:28
  21. Curl the toes under, take a deep breath in.Jari kaki digulung di bawah, tarik napas dalam.3:31
  22. Claw through the fingertips as you exhale.Kuku melalui ujung jari saat kalian mengeluarkan napas.3:33
  23. Slowly, slowly peel the hips up high.Perlahan, perlahan, lepaskan pinggul tinggi.3:35
  24. Send them back downward facing dog.Kirimkan mereka ke posisi anjing menghadap ke bawah.3:40
  25. Close your eyes here.Tutup mata kalian di sini.3:43
  26. Or soften your gaze as you begin to bend one knee and then the other.Atau lembut pandangan saat kalian mulai menekuk satu lutut kemudian yang lain.3:46
  27. Stretching through the feet, the ankles.Meregangkan melalui kaki, pergelangan kaki.3:51
  28. Breathing deep as you feel that stretch through the calves.Bernapas dalam saat kalian merasakan peregangan itu melalui betis.3:58
  29. Up through the back of the knee, the hamstrings.Naik melalui belakang lutut, hamstring.4:04
  30. The hips.Pinggul.4:08
  31. Your hand -to -earth connection here, strong.Koneksi tangan-ke-bumi kalian di sini, kuat.4:11
  32. Reinforce it now.Perkuat sekarang.4:14
  33. Good, take one more deep breath in and as you exhale, come to stillness now.Bagus, tarik satu napas lagi dalam dan saat kalian mengeluarkan napas, datang ke ketenangan sekarang.4:17
  34. Tuck the chin slightly, hug the low ribs in and up.Tekuk dagu sedikit, peluk rusuk bawah masuk dan naik.4:22
  35. Feel your core connection.Rasakan koneksi inti kalian.4:26
  36. Nice, keep breathing here.Bagus, terus bernapas di sini.4:29
  37. And then slowly allow the knees to descend.Lalu perlahan biarkan lutut menurun.4:36
  38. They kiss the earth.Mereka menyentuh bumi.4:39
  39. We walk them out as wide as the yoga mat.Kami berjalan keluar selebar matras yoga.4:41
  40. And then send the hips back, extended child's pose.Lalu kirimkan pinggul kembali, posisi anak yang diperpanjang.4:43
  41. You can take different arm variations here.Kalian bisa mengambil variasi lengan yang berbeda di sini.4:47
  42. If you're ready for it, start to activate the arms maybe by lifting the palms.Jika kalian siap untuk itu, mulai aktifkan lengan mungkin dengan mengangkat telapak tangan.4:50
  43. Nice active arms.Lengan aktif yang bagus.4:56
  44. And if you're feeling softer and want to ease into the day a little more, maybe taking the palms together and up behind the head, bending at the elbows.Dan jika kalian merasa lebih lembut dan ingin memulai hari dengan sedikit lebih mudah, mungkin mengambil telapak tangan bersama-sama dan naik di belakang kepala, membengkokkan di siku.4:57
  45. Soften through your jaw.Lembut melalui rahang kalian.5:11
  46. Continue to gently deepen your breath.Terus perlahan memperdalam napas kalian.5:13
  47. Connecting to your breath.Terhubung dengan napas kalian.5:17
  48. Connecting to your source.Terhubung dengan sumber kalian.5:21
  49. Connecting to yourself.Terhubung dengan diri kalian.5:26
  50. One last cycle of breath here.Satu siklus napas terakhir di sini.5:34
  51. Maybe you soften through the jaw.Mungkin kalian lembut melalui rahang.5:36
  52. Maybe you rock the forehead gently massaging it on the mat if that's available to you.Mungkin kalian menggoyang dahi dengan lembut memijatnya di matras jika itu tersedia untuk kalian.5:38
  53. Sweet and then slow and steady, let's come back up to all fours.Manis dan kemudian perlahan dan mantap, mari kembali ke posisi merangkak.5:47
  54. Walk the knees underneath the hips, curl the toes under.Berjalan lutut di bawah pinggul, jari kaki digulung di bawah.5:52
  55. When you're ready, peel the hips up high and back again, downward facing dog.Saat kalian siap, lepaskan pinggul tinggi dan kembali lagi, anjing menghadap ke bawah.5:55
  56. This time anchor through the left heel and slowly on your next inhale lift the right leg up high, three -legged dog.Kali ini jangkari melalui tumit kiri dan perlahan pada tarik napas berikutnya angkat kaki kanan tinggi, anjing dengan tiga kaki.6:00
  57. Press into both palms evenly.Tekan ke kedua telapak tangan secara merata.6:09
  58. Hug the low ribs in, feel that core connection.Peluk rusuk bawah, rasakan koneksi inti itu.6:12
  59. Let the left heel get heavy.Biarkan tumit kiri menjadi berat.6:16
  60. Make sure you're not holding or gripping in the neck.Pastikan kalian tidak menahan atau memegang di leher.6:18
  61. Think of this long line from the crown of the head to the tip of the tailbone.Pikirkan garis panjang ini dari mahkota kepala ke ujung ekor.6:21
  62. Lots of integrity in the spine, in your posture.Banyak integritas di tulang belakang, postur kalian.6:26
  63. Dial the right toes down here, lift the right heel up just a little more.Putar jari kaki kanan ke bawah di sini, angkat tumit kanan hanya sedikit lebih tinggi.6:32
  64. Inhale in deeply, then exhale, bend the right knee and start to open up through the hips, stacking the right hip over the left.Tarik napas dalam, lalu keluarkan napas, tekuk lutut kanan dan mulai buka melalui pinggul, menumpuk pinggul kanan di atas kiri.6:38
  65. Breathing deep here.Bernapas dalam di sini.6:46
  66. Now try to draw your right shoulder back in line with your left.Sekarang coba tarik bahu kanan kembali selaras dengan kiri.6:48
  67. So we're just opening up through the hips, getting a beautiful twist in the spine.Jadi kami hanya membuka melalui pinggul, mendapatkan putaran indah di tulang belakang.6:52
  68. Take one more breath here, you got this.Ambil satu napas lagi di sini, kalian bisa ini.6:57
  69. And then exhale, slow and steady, lower back down all the way to the knees.Lalu keluarkan napas, perlahan dan mantap, turunkan kembali sampai ke lutut.6:59
  70. Walk the hands now all the way back to the tops of the thighs and come to sit on the heels.Jalan tangankan sekarang semua jalan kembali ke atas paha dan datang duduk di tumit.7:06
  71. Big stretch for the feet here, preparing you for the day.Peregangan besar untuk kaki di sini, menyiapkan kalian untuk hari itu.7:11
  72. Inhale in, sit up nice and tall.Tarik napas, duduk tegak dan tinggi.7:15
  73. Exhale, relax the shoulders.Keluarkan napas, santaikan bahu.7:18
  74. Great, interlace the fingertips now here in a little prayer.Bagus, ikat jari sekarang di sini dalam doa kecil.7:21
  75. And we're just gonna draw circles one way and then the other.Dan kami hanya akan menggambar lingkaran satu arah kemudian yang lain.7:26
  76. And now a little wave.Dan sekarang gelombang kecil.7:35
  77. And just lift this, maybe invites you to lift the corners of the mouth a little bit.Dan hanya angkat ini, mungkin mengundang kalian untuk mengangkat sudut mulut sedikit.7:40
  78. Let it, if not, don't worry.Biarkan, jika tidak, jangan khawatir.7:47
  79. Alright, now press the palms out, keep the shoulders relaxed.Baik, sekarang tekan telapak tangan keluar, pertahankan bahu santai.7:50
  80. Inhale in, exhale out.Tarik napas, keluarkan napas.7:54
  81. Release the bind, come back to all fours.Lepaskan ikatan, kembali ke posisi merangkak.7:58
  82. Let's send the hips up high and back.Mari kirimkan pinggul tinggi dan kembali.8:01
  83. So balancing the left and the right side of the body here, tuck the chin.Jadi menyeimbangkan sisi kiri dan kanan tubuh di sini, tekuk dagu.8:04
  84. Hug the low ribs in, feel that core connection.Peluk rusuk bawah, rasakan koneksi inti itu.8:10
  85. Anchor through the right heel this time as you inhale, lift the left leg up high.Jangkari melalui tumit kanan kali ini saat kalian tarik napas, angkat kaki kiri tinggi.8:13
  86. Press into both palms evenly.Tekan ke kedua telapak tangan secara merata.8:18
  87. Keep that low rib cage hugging in.Pertahankan kandang iga bawah itu masuk.8:21
  88. Dial the left toes down, engaging the muscles.Putar jari kaki kiri ke bawah, melibatkan otot.8:25
  89. Strong arms, strong legs, strong glutes, strong core.Lengan kuat, kaki kuat, glute kuat, inti kuat.8:29
  90. Remember the neck here, paying attention to your posture.Ingat leher di sini, perhatian pada postur kalian.8:35
  91. Take a deep breath in.Tarik napas dalam.8:39
  92. And on the exhale we start to bend the knee and open it up.Dan pada tarik napas keluar kami mulai menekuk lutut dan membuka.8:41
  93. Stacking the hips.Menumpuk pinggul.8:46
  94. Again, right heel heavy.Lagi, tumit kanan berat.8:48
  95. You got this, keep breathing.Kalian bisa ini, terus bernapas.8:50
  96. Breathing.Bernapas.8:51
  97. Dropping the left shoulder in line with the right here for one final breath cycle.Menjatuhkan bahu kiri selaras dengan kanan di sini untuk siklus napas terakhir.8:55
  98. Waking up the whole body.Membangunkan seluruh tubuh.9:01
  99. Waking up the spirit.Membangunkan roh.9:04
  100. Good, and then slow and steady, release it.Bagus, lalu perlahan dan mantap, lepaskan.9:06
  101. Come all the way back down to the knees.Datang semua jalan kembali ke lutut.9:09
  102. Walk the knees up close to the wrists and then cross one ankle over the other.Berjalan lutut dekat dengan pergelangan tangan dan kemudian silangkan satu pergelangan kaki di atas yang lain.9:12
  103. As you come through to a seat, the palms come to the knees and right away we find Sukhasana.Saat kalian datang melalui duduk, telapak tangan datang ke lutut dan segera kami menemukan Sukhasana.9:17
  104. Head over heart, heart over pelvis.Kepala di atas hati, hati di atas panggul.9:25
  105. Shoulders relaxed.Bahu santai.9:28
  106. You can soften your gaze here or close your eyes in this meditation posture.Kalian bisa lembut pandangan di sini atau tutup mata di postur meditasi ini.9:29
  107. Find a gentle lift in your chest.Temukan sentuhan lembut di dada kalian.9:38
  108. Take a deep breath in.Tarik napas dalam.9:40
  109. And a long breath out.Dan napas panjang keluar.9:43
  110. Notice how you feel.Perhatikan bagaimana perasaan kalian.9:47
  111. Circle back to the word that you chose.Lingkari kembali ke kata yang kalian pilih.9:55
  112. Notice how it makes you feel.Perhatikan bagaimana perasaan itu membuat kalian.9:59
  113. Sit up a little taller.Duduk sedikit lebih tinggi.10:05
  114. Inhale, lots of love in.Tarik napas, banyak cinta masuk.10:07
  115. And as you exhale, lots of love out, palms come together.Dan saat kalian mengeluarkan napas, banyak cinta keluar, telapak tangan bersatu.10:10
  116. Sternum lifting to thumbs.Sternum mengangkat ke ibu jari.10:16
  117. If you have a little time, maybe you sit here for a couple quiet moments in meditation.Jika kalian punya sedikit waktu, mungkin kalian duduk di sini untuk beberapa saat senyap dalam meditasi.10:19
  118. And if not, take this mindfulness, this awareness of your breath, and maybe the word you chose with you on into the rest of your day.Dan jika tidak, ambil kesadaran ini, kesadaran napas kalian, dan mungkin kata yang kalian pilih bersama kalian ke sisa hari kalian.10:26
  119. Have a beautiful one.Miliki hari yang indah.10:37
  120. Thank you.Terima kasih.10:39
  121. Namaste.Namaste.10:41

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gonna
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glutes, deepen, softening, legged, massaging, stillness
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