爱思英语编者按:一名瑜伽教练神级语录,每一句都是金句。 
 
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Release your shoulder blades down your back, point your ear tips to your toes, roll your biceps to the front of the room, and wash the insides of your body with your breath.
 
释放你的肩胛骨,放松背部,将耳朵拉到脚趾处,把二头肌滚到房间的前面,用呼吸清洗体内。
 
We’re all just busy bodies, but your life will be what you want it to be with the effortless energy of this pose.
 
我们都是忙着的身体,但通过毫不费力的姿势,你的生活会成为你所希望的样子。
 
Try not to collapse your pubic bone towards your face.
 
尽量不要把耻骨撞到脸上。
 
Leave the world and enter the limbic system.
 
离开这个世界,进入大脑边缘系统。
 
Draw the back of your neck towards your heels and smile inwardly.
 
把脖子往后拉到脚后,展示内在地微笑。
 
Inhale through your nose, and sigh it out haaaaaaaaaaaa. Don’t be afraid to make noise, people!
 
通过你的鼻子吸气,并大声地哈气出来。人们,不要害怕制造噪音!
 
OK, now exhale out all the crap that’s bugging you. Sorry, that wasn’t a very yoga thing to say.
 
OK,现在呼出所有让人烦恼的垃圾。对不起,这样说太不瑜伽了。
 
Try not to think of negative shit.
 
尽量不去想负面的狗屁事儿。
 
You have my permission to cry.
 
你可以哭了。
 
Sweat is just your fat crying.
 
流汗只是你的脂肪在哭泣。
 
Let me tell you a story: once there were two armies that met on a battlefield, and they froze time to talk about yoga.
 
给你讲个故事:从前由两个军队在战场相见,然后他们停滞了时间,讨论起瑜伽来。
 
That’s OK – it’s OK to fart – a fart is your body letting go.
 
没问题——放屁没问题——放屁只是你的身体在放松。
 
Sigh out everything from your day.
 
从你一天的所有事情中退出来。
 
Sink into the earth, then sink lower.
 
沉降到地球里,再往下沉。
 
Drop your head back and reach your heart to the sky. Keep reaching.
 
往后仰头,用心触摸天空。继续摸。
 
Pull your belly button towards your spine and grow three inches taller.
 
把肚脐拉到脊柱,能长高三英寸。
 
Discover the place between comfort and discomfort, and live there.
 
发现舒服和不适之间的地带,然后生活在那儿。
 
Breathe into your left rib basket.
 
呼吸到你的左侧肋骨里。
 
Follow the sound of the room with your skull root.
 
用头骨根追随这个房间的声音。
 
If you can’t do any of this, feel free to stay in child’s pose until the end of class.
 
如果你做不到,那么就保持儿童姿,直到这节课结束吧。
 
Press the soles of your feet together and let your knees drop down, then open your feet like you are reading the pages of a book, and now lean over like you’re hugging a ball. Not a baseball or a bowling ball. A beach ball.
 
把脚底按在一起,放松膝盖,然后打开你的脚就像你正在阅读一本书一样,现在俯身,就像你抱着一个球。不是棒球或保龄球。是一个沙滩球。
 
Raise your sitz bones to the ceiling.
 
举起你的盆头到天花板。
 
Melt your heart closer to your knees.
 
融化你的心脏,让它更接近你的膝盖。
 
Make your two legs into one strong leg.
 
把两只腿变成一只大强腿。
 
Lift your entire leg to the ceiling, including your hamstring, your quads, your calves, your glutes and your core.
 
把整条腿抬向天花板,包括你的腿筋,您的股四头肌,小腿,臀部和核心。
 
Think of your tailbone as an iron anchor sinking deep into the depths of the ocean, and find the heart of the ocean with the hearts of your heels.
 
想象你的尾骨是一个铁锚,深深沉入海洋深处,并用脚跟的心找到海洋的心。
 
Flow as if you’re coming out of water in a James Bond movie.
 
流动吧,正如你浮出自007电影的水面一样。
 
Slide your shoulder blades down your ribs, activate the laces of your feet, shine your inner thighs to the mat, feel the energy of your buttocks, and smile at your neighbor.
 
滑动你的肩胛骨到肋骨处,激活你的脚的鞋带,用你的大腿内侧照亮垫子,感觉你臀部的能量,像你的邻居微笑。
 
Elope into the motion of standing.
 
逃回到站立的动作。
 
If you want to listen to the rest of Purple Rain, stay behind in corpse baby pose.
 
如果你想听剩下的《紫雨》,那就停留在尸体婴儿姿这个动作。
 
Sorry! I meant corpse pose. Corpse and happy baby are very similar poses.
 
对不起!我是说尸体姿。尸体和快乐婴儿姿很相似啊。
 
[Playing the harpsichord] “Purple rain, purple rain …”
 
[播放羽管键琴]“紫雨,紫雨……”
 
Wicked class, guys.
 
多么邪恶的一课呀,伙计们。