The torso, the side body stretches here, alright.

让身体在这里得到拉伸，很好。

Feel a nice stretch in the side body.

感受身体侧面轻微的拉伸。

Exhale. Hugging the elbows in to the side body, we slowly lower down, halfway.

呼气，肘部弯曲，我们慢慢降低。

Okay. Inhale, reach it all the way up, stretch the side body, and exhale back to all fours.

好的，吸气，胳膊抬高，拉伸侧身，吐气，回到四肢着地。

Right hand is gonna go up and over nice and easy, side body stretch.

右手要举起来，很好，很容易，侧身伸展。

Bend the elbows, keep them hugging in towards the side body, bend them halfway. Then inhale, press back up.

弯曲肘部。然后吸气，回去。

Side body stretch, we just take it easy over to the side.

侧身伸展，我们只需轻松地向侧身伸展。

So the next thing to come down is the chest. I'm gonna hug my elbows into the side body.

下面来到胸部。我要移动肘部到侧身。

They're gonna wanna splay out like a push-up. Keep them hugging into the side body as you lower chest down.

它们要像俯卧撑一样张开。当你降低胸部时，保持它们在体侧。

Inhale in, side body stretch. Left palm comes to the mat, right fingertips reach up and over.

吸气，侧身伸展。左手掌放在垫子上，右手指尖上下伸展。

I'm gonna hug the elbows into the side body, inhale in, exhale. I slowly lower chest down to the ground.

我要移动肘部到侧身，吸气，呼气。我慢慢将胸部降低到地面。

Keep the right side body nice and long, so no collapse here.

保持右边身体的伸展，不要松垮。

Bring the left hand to the earth, sweep the right fingertips all the way up and over, big side body stretch here.

将左手放在地面上，右手指尖向上伸展，身体的大侧面伸展到这里。

Feel a nice stretch in the side body. Keep the hands and feet rooted to the earth.

感受身体侧面轻微的拉伸 手脚不要离地。

Heart stays lifted as I crawl through the side body and exhale float the fingertips down.

当我拉伸身体侧面的时候，胸腔得到伸展。呼气，放下手臂。

On your exhale fingertips release with elegance, with ease; opening the shoulders, opening the chest, checking with the side body.

呼气的同时，优雅地放松手指，打开肩膀，打开胸腔，热身侧面的身体。

Inhale, reach the left fingertips up high and then find that side body stretch as you take it up and over.

吸气，将左手指尖向上伸展，然后当手举起和伸展的时候，身体侧向一边。

Bring it to the top of the leg as we find this nice, long side body stretch.

在我们做大幅度的侧面身体伸展的同时，把左肘放到腿的顶部。

Now, here we pick up with what we did before, hugging the elbows into the side body, I slowly lower chest to the earth.

现在在这里，我们开始做之前的动作，将肘部移动到体侧，然后我将胸部逐渐降低到地面。

Really feeling the skin of the side body stretch, nice and long here all the way up through the fingertips.

通过指尖向远处延伸，感受到身体一侧的皮肤得到很好地拉伸。