This time lift the back knee, inhale.

然后起后膝盖，吸气。

When you're ready lift the back knee, let it hover and then inhale, open the chest.

当你准备好抬起后膝盖，让它悬停，然后吸气，打开胸腔。

Exhale all the way up into a nice low lunge, lower the back knee, open the chest.

呼气，做一个漂亮的低弓步，放下后膝，打开胸腔。

So, let's take the right leg forward, left leg back, and lift that back knee up, just stretch it out.

右腿在前，左腿在后，抬起后腿膝盖，进行拉伸。

So I'm going to soften that back knee just so I can feel the difference and then plant the left heel.

我要缓解后膝的压力，这样我就可以感受到不同，左脚脚后跟着地。

Ukrainian border guard Stanislav Zvarko suffered burns across his back, knees and hands when his vehicle was hit by an anti-tank missile.

当斯坦尼斯拉夫·萨瓦克的车被一颗反坦克导弹击中，这名乌克兰边境守卫背部, 膝盖和手部被严重烧伤。

Now gently rock your head a little side to side, nice and slow, no rush. Then we'll hug the knees back into the chest.

现在轻轻地左右摇摆你的头，慢慢地，不要急。然后我们把膝盖抱回胸前。

Now, lower your back knee, feel free to walk it back for more of a stretch, and just be really mindful here as you explore.

现在，放下你的后膝，自由地走回去，做更多的伸展，在你探索的时候要注意。

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。

And then keep the back knee on the ground, nice and low, and you're just gonna walk the right foot towards the right edge of the mat.

把后腿的膝盖放在地面，膝盖放低，右脚向瑜伽垫右侧移动。

I don't know, and I'm not about to try. But it isn't just finger knuckles that crack – you can do it with your neck, back, knees, ankles and toes.

我不知道，我也不会试。但是并不是只有指关节可以可以被掰响，你的颈部、背部、膝盖、脚踝和脚趾的关节都可以。

Take a deep breath in, and then on your exhale, slowly walk the knees back, Puppy posture or heart to earth pose, a beautiful way to kick off the day.

深吸一口气 然后呼气的时候 膝盖慢慢后移 幼犬式 或者胸部贴向地面的体式 这样开启一天最美好了。

This couch is a little low for me for that, so I'm going to go ahead and walk my knee back a little bit so I can feel a nice stretch through the front.

这个沙发对我来说有点低，所以我要把我的膝盖向后走一点，这样我就能感觉到前面有一个很好的拉伸。