So prepping for downward dog in Anahatasana, heart-to-earth pose.

用猫伸展式来准备下犬式，这是一个胸部贴向地面的体式。

And I'm actually going to prep my downward dog with puppy posture.

实际上，我准备做小狗类型的下犬式。

I'm sure, you know, like the downward dog probably gets to your head.

哈他瑜伽体式之一，是常见的瑜伽体式。

I'm actually going to prep my downward dog with puppy posture.

实际上，我准备做小狗类型的下犬式。

Cool. Now we'll curl the toes under, send the sit-bones high up for a downward dog.

很好，现在我们弯曲脚趾，抬高坐骨，做下犬式。

Ok, so find your downward dog here. This might be your first downward dog of the day, so make sure you don't rush yourself.

好，做好下犬式。这可能是你今天第一次做下犬式，所以确保自己别太着急。

After a little time in this puppy posture, then we'll begin to shift gears, growing into downward dog.

做了一会小狗的体式后，我们要改变体式，变成下犬式。

Exhale, plant the palm, step it back, downward dog. Find a little movement, warm up the body.

呼气，放置手掌，后退，下犬式。加入一些小运动，热一下身。

Deep relaxing stretches like downward dog, triangle pose, tree pose, and the bow pose can get oxygenated blood to your ears quickly.

深度放松拉伸动作，比如下犬式拉伸、三角式、树式和弓式可以让含氧血液快速流入耳朵。

And you know, I don't know if I've been to a Hatha Yoga class yet where we don't practice downward dog.

我不知道你是否去过 Hatha Yoga 的课，在那里，我们不练习下犬式。

I bend over and I isolate my cheeks;I'm in downward dog.

我弯下腰，我孤立我的脸颊；我在向下的狗。

And then, I'm gonna curl the toes under, draw the navel to the spine, and send it up to downward dog for this one.

然后，我要弯曲脚趾，收腹，然后来到下犬式。

I'm not gonna add downward dog on top of that, okay?

我不会在上面添加向下的狗，好吗？

There's this playful excitement, so rather than just blasting into downward dog, I'm just taking the time to enjoy how I get into it.

真是有趣，又让人兴奋，与其立马转换为下犬式，我想好好享受这个过程。

And exhale, inhale, come back to your nice low lunge, lift the back knee, and we'll plant the palms and step it to Downward Dog.

呼气，吸气，回到你的低弓步，抬起后膝，我们将把手掌放在地上，然后进入下犬式。

Yep, I wanted to be able to do a downward dog into dipping my kneecaps into milk.

是的，我希望能够做一只向下的狗，将我的膝盖骨浸入牛奶中。

And now we're sort of going down, we're going up, and then we're going to Downward Dog.

现在我们有点下降，我们上升，然后我们去下犬式。

She's in Bali doing downward dogs with some british wally named Prat or prat named Wally.

她正在巴厘岛和某个傻兮兮的英国人一起做瑜伽呢。

And then on an exhale release your left leg and come all the way back, hands come to the earth and we come back to that Downward Dog.

然后呼气，释放左腿，双手着地，回到下犬式。

We'll walk the feet together, and bend the knees, plant the palms, and we're gonna step it back to a Downward Dog, so just step one foot back then the other.

我们两脚一起走，膝盖弯曲，手掌着地，我们要做回下犬式，所以只需要一只脚后退，然后另一只脚后退。