We can grab the arches of the feet here or the ankles.

我们可以抓住这里的足弓或脚踝。

So again, I'm just spiraling. I'm drawing energy up through the arches of the feet.

我只是旋转。我正在通过足弓吸收能量。

Tucking the pelvis, drawing energy up through the arches of the feet.

回收骨盆，通过足弓把能量拉上来。

Now use the power of your mind imagination to draw energy up from the arches of the feet.

现在利用你的想象力把能量从双脚的足弓处移出。

We are pressing up and out of the earth and then drawing energy up through the arches of the feet, the inner thighs.

要感受我们向上压出地面，通过足弓，大腿内侧吸收能量。

We're drawing energy up from the arch of the foot, but again bring your right finger now to the top of that thigh.

我们正在从足弓处吸收能量，现在我们再次将右手指移到大腿根。

I'm using everything that I kind of came into contact with in my mountain pose, tucking the pelvis, lifting the heart, drawing energy up from the arches of the feet.

我用的都是我在山式中领悟到的要领，收拢骨盆，提起心脏，从足弓中吸取能量。

And then, as if I was drawing energy up from the arches of the feet, I'm going to bend my knees. Scoop my tailbone in and roll it up nice and slow.

然后，就像我从足弓吸收能量一样，我要弯曲我的膝盖。尾骨内收，慢慢地卷起来。

Alright, switch, opposite foot, again we're starting with the thumbs on the arch of the foot first and then you can make your way around the foot and the ankle here.

好了，换一下，另一只脚，我们再一次从脚弓上的拇指开始，然后你可以绕着脚和脚踝走。

Alright, we'll release that and we're just gonna bring one foot in front of the other, take the thumbs right to the arch of the foot and just kneading with the thumbs here.

好了，我们要放松，我们要把一只脚放在另一只脚前面，把大拇指放在足弓处，用大拇指在这里揉。