Wall Sun Salutation I
0:00
墙
Wall
0:13
日出礼。花几分钟安静地站着，双手可以放在墙上或放在身体两侧。
Sun Salutation. Take a few moments to stand quietly, either hands at the wall or hands by your sides.
0:23
感受自己在脚下扎根，
Feel yourself firmly rooted in the feet,
0:26
强壮的腿，腹部有些紧致，胸部微微抬起，肩膀放松，头顶向天空延伸。
strong legs, the belly has some tone to it, the chest a little bit lifted, shoulders down, the crown reaching skyward.
0:37
山式。双手可以放在墙上或身体两侧。
Mountain pose. It's fine to have the hands on the wall or by your side.
0:44
滑动双手向上墙面，直到感受到美妙的拉伸。
Slide Slide the hands up the wall until you feel a wonderful stretch.
0:50
去到你觉得舒适的地方。滑动双手向下墙面，走回到墙面下犬式。
Go to where you're comfortable. Slide the hands down the wall and walk back to Wall Downward Dog.
1:01
所以将双手滑下到肋骨或臀部的高度。走回去，膝盖弯曲一些，将臀部向后推入房间的中心。
So slide the hands down to about rib or hip level. Walk back, bend the knees quite a bit and press your hips backward into the center of the room.
1:11
推开墙，感受从手到臀部的拉伸，从臀部到脚跟。
Push the wall away and feel the stretch from your hands to your hips. the hips down to your heels.
1:18
向前走一点，将右脚踏到墙上，让脚趾和右膝接触墙面。
Walk forward a bit and step the right foot to the wall so that the toes and the right knee touch the wall.
1:30
将左脚向前迈出一段距离，确保它稳稳地踩在地面上，而不是踮起脚尖。
Bring the left foot forward quite a ways so that it's anchored on the ground so you're not on your toes.
1:36
现在将双手沿墙向上走，慢慢将胸部靠向墙面。
Now walk the hands up wall and slowly bring your chest toward the wall.
1:42
温柔一些，做你觉得舒适的事情。在这里深呼吸几次。
Be gentle and do what's comfortable. Take a few breaths here.
2:00
保持右手在墙上，将左手直直抬向天花板，并稍微向后弯曲。
Keeping the right hand on the wall, lift the left hand straight up toward the ceiling and add a little back bend.
2:07
观察你的手在天空中移动，形成一个小的后弯。
Watch your hand travel back across the sky, creating a little back bend.
2:13
如果你的左脚太远了，无法做到，只需将左脚稍微向前走。这里深呼吸一两次。
If your left foot is too far back and you can't do it, just walk the left foot a little forward. Take a breath or two here.
2:24
然后将手放回墙上。将双手滑下到墙面下犬式。
And bring the hand back to the wall. Sliding the hands down to wall downward dog.
2:37
在这里深呼吸几次，从手掌的脚跟延伸到臀部。
Take a few breaths here, lengthening from the heels of the hands all the way back to the hips.
2:49
现在向前走，左膝和左脚趾靠向墙面。
Now walking forward, left knee and left toes to the wall.
2:54
确保右脚向前走得足够，以免过度拉伸。你要能够到达墙面。
So make sure that right foot walks forward enough so that you're not overstretching. You want to be able to get to the wall.
3:01
将双手滑到你觉得舒适的地方。如果这样对你的肩膀更好，做目标式手臂也是可以的。
Sliding the hands up to where you're comfortable. It's also fine to do goal-post arms if that's better for your shoulders.
3:09
将胸部靠向墙面，也许鼻子或下巴碰到墙面。在这里深呼吸几次。
Bringing the chest toward the wall, maybe the nose or the chin are at the wall. Take a few breaths here.
3:24
现在保持左手在墙上，将右臂滑起，然后慢慢向上和远离墙面，形成一个后弯。
And now keeping the left hand on the wall, slide the right arm up and then slowly up and away from the wall into a back bend.
3:32
保持左膝和左手在墙上，但肘部可以离开，这样你可以有一个更大的后弯。
Keep the left knee and the left hand at the wall, but the elbow can come away so that you have a bigger back bend.
3:41
胸部离开墙面，给你更大的拉伸。
The chest lifts away from the wall, giving you a bigger stretch.
3:48
保持另一个呼吸，然后将手放到墙上，再次滑回去。
Holding for another breath, and then bring the hands to the wall and once again slide back.
3:54
手从墙上下来，脚向后走，做墙面下犬式。
The hands come down the wall, the feet walk back, the wall downward dog.
4:00
膝盖稍微弯曲，向后压臀部，拉长，呼吸。
the knees a bit, pressing the hips backward, lengthen, breathe.
4:07
再来一个呼吸。
Another breath here.
4:16
然后向前走向墙。
Then walk forward toward the wall.
4:20
将手抬到肩膀高度，然后向后走，
Walk the hands up to about shoulder high and now walk back,
4:28
也许只是一两步。抬起脚尖。
maybe just a footprint or two. Come way up onto the balls of the feet.
4:34
所以也许你们两个可以再向后走一点。就这样。现在抬起脚尖。把手稍微放低。
So maybe both of you could walk back just a little bit more. That's it. Now come up onto the balls of the feet. So bring the hands a little lower.
4:42
然后在墙上尝试几次俯卧撑。非常增强力量。
And then try a few push-ups at the wall. Very strengthening.
4:45
保持身体强壮，保持直立，以心为先。
Keep your body nice and strong, nice and straight, leading with the heart.
4:51
所以在这里尝试三到五个俯卧撑。
So try three to five push-ups here.
4:54
保持身体非常静止。墙面查图兰加。
Keeping the body very still. Wall Chaturanga.
5:06
下次进入墙面查图兰加时，抬头向后看，创造一个小的后弯。
And the next time you come into your wall chaturanga, look up and back, creating a little back bend.
5:11
所以靠近墙，可能到一半，然后抬起头，抬起胸部，从墙面查图兰加到墙面眼镜蛇。
So come closer to the wall, maybe halfway, and then lift your head up, lifting the chest, wall chaturanga to wall cobra.
5:22
再次滑回到下犬式。手稍微放低，向后走，伸展全身。
Once again, slide back to downward facing dog. The hands come down a bit, walking back, stretching it all out.
5:42
向前走，直到你感觉脚稳。
Walk forward until you feel steady on your feet.
5:46
手可以放在墙上，或者你可以用手的外缘做合十手，手放在墙上或放在心前，或者让手放在身体两侧。合十。
The hands can stay on the wall or you can make namaste hands with the outer borders of the hands at the wall or hands at your heart or letting the hands rest by your side. Namaste