روز 20 – ساکن | یوگا در 30 روز در خانه با آدرین
زبان ویدیو: در این مطلب قسمت 20 از مجموعه یوگا در 30 روز در خانه با آدرین با عنوان «ساکن» را برای شما آماده کردیم.
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توضیحات ویدیو
Let this day 20 day motivate you to stay on the path, dear one. 10 days left. Today’s session could be special, inviting you to be still… in so many ways.
Building on the last few practices, we continue to work on finding action within alignment and continue to mindfully build on core strength. As our vocabulary grows, maintain your connection to the foundation. Remember, it doesn’t always have to be harder, faster, stronger.
ترانسکریپت ویدیو
– Hello, everyone.
Welcome to Home,
your 30-day yoga journey.It’s Day 20.
Can you believe it?
And today we find stillness.
Let’s get started.
(upbeat gentle music)
Hi, everyone.
We’re gonna begin seated today.
Come on down to the ground and
we’re gonna start with
a little foot massage.So come on down whenever you’re
ready and just take your thumbsto the arch of your right foot.
Let’s start with the right foot.
And you’re just going to
start to work the arch herejust kind of peeling away.
And this could be the weirdest
thing you’ve done in a long timeor this could be the most
beautiful thing that you’ve donein a long time, just
whatever you’re feeling,it’s okay.
Lean in. Start to breathe
a little deeper here,more consciously.
And we’re gonna ease in to
today’s practice so you canstart to just kind
of focus inward and,best you can,
treat yourself tothis little massage.
Inhale big, buoyant,
beautiful breaths in.And then really
extend those exhales.You can start to move away
from the arch of the footand start to just
really get in there.You can wash your
hands after this practice,so just don’t bother.
Just enjoy.
Maybe get into the ankle
and the heel a little bit.As you gently deepen your breath
and bring your focus inwardjust notice how this
activity makes you feel.Does it make you
feel uncomfortable?Does it bring up
a bit of emotion?On a practical note,
we’re wanting to really actuallymassage the feet,
just kind of move this around,get some nice pressure.
Make sure to
squeeze all of your toes.And, you know, I should say if
you are not working with thefeet today, for whatever reason,
this is not available to you,then let’s go with
hand massage. ‘Kay?If you’re modifying,
that’s not working for youlet’s do a hand massage.
Same thing and just notice.Same stuff.
How does it feel basically?
Alright, let’s switch from the
right foot to the left foot,or if you were
working on the right hand,you can finish up
there and as you’re ready,move to the left hand.
Start with the arch of
the foot, just right in there,just as if you were
kneading some dough.No prerequisite
necessary for this massage,just a willingness
to touch yourself
and notice how you feel.
(laughs)Breathe deep.
And some good
pressure in the heel.Good pressure in the toes.
Little reflexology
moment here to start.But also for those who
are new to the practice,you know, it’s definitely
to be expected
for your feet to feel alittle bit sore
after all this movement.We’re gaining a lot of
flexibility in the feet thatmaybe we did not have before.
Alright, finish up on
the left foot or left hand.And then we’ll release that.
We’re gonna bring
the hands behind us.Fingertips in towards your bod.
Press the palms into the earth,
and then you’re gonna bring thefeet up to the ground,
knees up towards the sky.Hey.
Then walk the hands out.
You’re gonna get a nice
stretch in the forearms here.Squeeze the elbows
in towards each otherto lift up through
the front body.Inhale in.
Exhale, lean back and then
you’re just going to pitter pat,pitter pat with the feet.
Waking up the soles of the feet.
And you can go hard here
as long as you’re
a downstairs neighbor’cause they’re gonna get mad.
And if they do,
don’t you blame it on me.Alright?
Okay. Here we go.Kick it up.
Go a little harder.Yep, the pets are gonna
come running for this one.And then let’s release.
Cross one ankle over the other.Doesn’t matter which one.
Flip the palms up.Let them rest gently on your
knees and come into stillness.Close your eyes.
Take a deep breath in.
Exhale, relax the
shoulders down and be still.Part the lips, soften
the jaw and just notice.Notice your breath.
Soften through the fingertips.
Notice where your thoughts go.
Acknowledge where the mind goes.
And then come back
to head over heart.Heart over pelvis.
Come back to your breath.
Inhale in.
Exhale, hands are
gonna come behind you again.Can open the eyes.
We’re gonna come back here,
feet on the ground,knees up towards the sky.
But this time
we’re gonna inhale,extend the right
leg out and then exhale,cross the right ankle
over the top of the left thigh.Big hip stretch here.
Great, to deepen the posture
we’re gonna lift the bum,walk it a little bit
closer to the left heel.And if we find
this is much too much,of course, we’ll just
keep it nice and open.So breathing deep here.
You can adjust the palms
however you like here actually.Sitting up tall,
lifting up through the crown.We’re breathing deep.
Then use this
connection to your core,so don’t just kind
of unravel to the earth,use this connection to your core
to slowly kick the
right foot back out.Try to straighten it if you can.
Bent knee’s fine too but
just working towards that.And then release it back down.
Awesome.
Here we go.So if the fingertips
aren’t working inward for you,go ahead and turn them out.
Spiral back to that.
Okay, here we go.From center, inhale.
Exhale, kick the left leg out.
Just as long as you can.
As far as you can.
And then here we go, crossing
left ankle over the right thighhere, breathing deep,
checking it out on this side,maybe walking the
bum a little bit closer.Keeping an energy
in your left toes.We’ve learned this, keeping
that brightness in the toesto protect the knee.
Breathing deep here.Keeping the
chest lifted, crown lifted,not collapsed in the shoulders.
Awesome.
Then here we go, inhale in.
Exhale, draw your navel in,
extend your left leg out.Extend, extend, extend.
Just testing here,
building up to other poses.Here we go and then
slowly bringing it back in.Awesome. Bring the
soles of feet together,walk your hands all the way up.
Grab your ankles sit up
nice and tall, Cobbler’s Pose.Take a deep breath in.
Exhale to draw
the shoulders down.Tag weight in the elbows,
tag weight in these heavy quadmuscles and find stillness.
Soften the skin
of the forehead.Soften the jaw.
Lift up through the front body.
Ground through the back body.
So there is this active
energy in the stillness.Inhale.
Exhale to gently release,
walk the feet to the earth,knees up towards
the sky once again.This time hands are gonna come
behind the backs of the thighs.We’re gonna loop the shoulders,
inhale in to lift the chest.Exhale to lift the heels,
lean back,toes can stay on the ground or
we’ll lift the shins parallelto the ceiling, to the sky.
Inhale.
Exhale, mhmmm, low Boat.
Pause here.
Think hollow body.To challenge yourself you might
reach the fingertips up andbehind you, or keep
them reaching forward.Find your breath.
Three, two, one.
Lift up, cross the ankles,
palms face up. Find Sukhasana.Be still.
Inhale in.
Exhale to relax
the shoulders down.Beautiful, take a little counter
twist just once to the left.Big breath in.
And once to the right.
Back to center and
to Downward Facing Dog.Here we go.
Plant the palms mindfully,
inhale in,exhale to lift the
hips up high and back.Take a couple of breaths here
to take whatever you may need.And then, yes,
you guessed it, my darling,finding stillness
here in Adho Mukha.So start from the ground up.
Work your way
towards being still.So find that alignment.
Find your action
within that alignment.And then we find our awareness
by inviting a
stillness in today.Lift the kneecaps,
tone your quads,pull those hip
creases up and back.Claw through the fingertips.
Little to no
pressure in the wrists.You got this.
Breathe deep for three.
Hold still for two.
Slow, descend of the
knees down on the one.Listen carefully, we’re gonna
drop the elbows where the handswere or elbows
underneath the shoulders.Walk the toes out.
Mhmmm.Here we go, forearm Plank.
Reach the heals back.
Send your gaze down.
Press into the palms.Find that hollow body
that you had in low Boat here.Neck is nice and long.
Here we go.
Breathing deep.For three, two, one.
Lower the belly to the earth.
Flip on the top of the feet.
Loop the shoulders.Inhale, Sphinx Pose.
So take any little
movement you like hereand then find stillness.
Find the alignment.
So make sure your elbows
are underneath the shoulders.Forearms and wrists in two
straight lines, parallel lines.Maybe walk your
knees out towardsthe back edge of your mat.
Create more space
in the hip creases.Press into the pubic bone.
Find the alignment and
then the action within.Hug the low ribs in.
Press into the pubic bone,
press in to your fingertips.Soften through the face,
tuck your chin just slightly.Draw the shoulder
blades together(sighs) and breathe here.
Be still.Mindfully working
with your breath.So good for those
who are seeking totransform or even
using the idea, returning to
here a happier posturewithin the body.
Good posture.If this is a new shape for you,
the biceps might be a bit turnedon here, but trust me, through
regular practice this willbecome more of a
restorative shape.Activate your breath for three.
Be still, two.
And one, slow release.
Just the chin tucks in,
gaze straight down,open your eyes.
You can interlace the
fingertips here, if you like.We’re gonna curl the toes under
and we’re gonna
press into the earth.So use your foundation
to lift the hips uphigh again for forearm Plank.
Inhale in.
Exhale, slowly
shift to your right.You’re gonna drop
just your right hip down,kiss it to the earth.
Then bring it back up.
Then through left
hip dip to the earth.Inhale, bring it
up through center,right hip to the earth.
And up through center,
left hip to the earth.Hello obliques.
All the way up to the right.You got it, nice and slow.
And to the left.
And to the right.
Breathe.And to the left.
Keep pressing into the elbows.
To the right.
And to the left.
And one more time to each side.
You got it.To the right.
And to the left.
Good, slowly
come back to center.Lower onto the belly.
Drag your hands in
line with the rib cage,squeeze your
elbows into the side body,inhale to rise up, lift up.
And exhale to
slowly bring it back down.Alright, maintain this
connection pubic bone to earth.Press the tops of the feet into
the earth and we’re gonna startto send the fingertips forward.
Palms facing one another.
Thumbs up, pinkies down.You don’t have to
go super crazy here.So lighting up the
muscles of the back body.We’re maintaining our
connection to the foundation.Here we go,
tuck the chin, inhale.Exhale to lift the
hands a little higher.You’re not here long.
Keep your gaze down.This is your superhero pose.
Breathe deep.Inhale to reach
the fingertips forward.Exhale, plug the
shoulders back and in.You’re here for three, two.
Lift a little higher
and one, release.Plant the palms.
Forehead comes to
the tops of the palms.Rest your head and then
bring your big toes together.Splay the heels
out left to right.Peek at me if you need to.
So that you can
relax everything’s here,shake the hips a
little left to right.And then find stillness.
Listen to the
sound of your breath.Feel your rib cage and the
lungs expand as you breathe in.And then feel this gentle
softening into the earthas you breathe out.
Inhale in.
Exhale to lift the chin.
Here we go.
Walk the toes out.
Press in to the
tops of the feet.You’re gonna send
the fingertips forward.Big breath in.
Exhale to lift ’em up.
Thumbs up, pinkies down.This time you can repeat what
we did before in
your superhero pose,super person pose
or we’re gonna add the legs.Inhale in.
Exhale, lifting
from the inner thighs,inner arches of the feet.
You’re gonna add the legs.Here we go.
A little Locust variation.Keeping the gaze down,
the neck nice and longso we’re not clenched here.
Alright?
So find the stillness here.
Breathing deep.
You got it.
Three more breaths.
Inhale.And exhale.
Lifting the inner thighs
up towards the sky, inhale.And exhales.
Spread the fingertips,
spread the toesfor this last
cycle of breath, inhale.And exhale.
Good, slowly release.Create a little pillow for
your forehead with the palms,bring the big toes together,
heels splay out left to rightand rest your head, darling.
Take a second here to restore.
Just repeat the mantra
quietly to yourself:“Allow. Release.
“And let go.”
See if you can
feel your heartbeat.Be still my beating heart.
Inhale.
Exhale to rise up.
Check it out.
Look at this fancy move.You’re gonna take it from here,
we’re gonna flip your burger oryour veggie burger
all the way to your back.Hug the knees up to the chest.
When you get there,
give yourself a loving embrace.Close your eyes.
Notice how your yoga
mat has your back here.Literally, rising
up to meet your spine.Take a deep breath in.
And a long breath out,
relax your shoulders.Good, slowly bring
your feet to the earth.Some of you have
practiced with me with the thud,a little reflexology moment if
you want to bring that into playhere, you just, let’s all do it.
Why not?You just drop your feet
to the earth with a thud.Let your body move.
Do it a couple times.
Here we go.Drop the feet to
the earth with a thud.Let your body move.
Let’s do one more.Here we go.
Don’t be shy. Inhale.Exhale.
Ha!Yes.
Extend one leg
and then the other.Flip your palms up.
Snuggle your shoulder blades
underneath your heart space.Walk your ankles out
is wide as your yoga mat.And here you go, tuck the chin.
Inhale in.
Exhale to close your
eyes and let everything go.Shavasana, Corpse Pose.
Find stillness here.
Let your body be heavy.
Permission here to do absolutely
nothing for just but a moment.Let everything go.
And this is the
hardest part sometimes.So practice stillness.
Soften the skin to the forehead,
relax your jaw and just
let your breath be easy.Trust me, trust yourself,
trust the video.We’re here for
just but a moment.Then slowly, gently
begin to deepen the breath.Let it begin to move you.
Fingers, toes, wrists, ankles.
Can start to move the tongue
around in your mouth. Why not?Then we’ll bend the knees.
Turn to one side, any side, hug
the knees up into the chest fora little fetal posture.
Let your bottom bicep, your
bottom arm become your pillow oras we say in Texas, pill-ah.
And just take a
second here to be still.Feel that nice, sweet
curvature in the spine.Rest your head.
Feel this loving, caring energy
that you’ve cultivated foryourself on the mat,
even if it’s just a taste.And then slowly, we’ll
press back up to a seat.Bring your palms together.
Lift your heart to your thumbs
and let’s bow
the head to the heart.The mind intelligence
to the body intelligence.Find a moment.
Just capture one final moment
here in this shape to be stilland notice how you feel.
So, it’s wonderful
to be here learningand exploring new shapes.
But it doesn’t always have
to be harder, faster, stronger.Remember, dear one,
to take time to be still.Thank you for sharing this
time and energy with me today.Thank you for sharing your
journey thus far with me and allof the beautiful people around
the world practicing together,remembering to take time
to listen and tend to it.I love you so much.
Let’s take one more
deep breath in here together.I look forward to
seeing you mañana.Exhale to bow
and we whisperNamaste.
(upbeat gentle music)
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