儿童瑜伽探险

你好。

Hello.

欢迎收听《故事播客》。

Welcome to Stories Podcast.

我是你们的主持人阿曼达·韦尔登。

I'm your host, Amanda Weldon.

今天，我们将分享由朋友Tumble Media带来的瑜伽节目。

Today, we're sharing an episode of Yoga Kids Adventure from our friends at Tumble Media.

瑜伽儿童冒险是首个专为儿童设计的瑜伽播客节目。

Yoga Kids Adventure is the first ever yoga podcast made for kids.

请听主持人兼瑜伽老师凯瑟琳邀请小朋友们一起参与创意瑜伽课程。

Listen as host and yoga teacher, Katherine, invites young yogis to join her on creative journeys through movement with no screens needed.

如果你喜欢这个节目，可以在iTunes、Spotify等平台找到更多瑜伽儿童冒险的内容。

If you like what you hear, check out Yoga Kids Adventure on iTunes and Spotify and anywhere else you can find podcasts.

今天，我们要特别感谢马萨诸塞州阿灵顿市的威廉和莉莲·汉密尔顿及其家人，

Today, we'd like to say a special thank you to William and Lillian Hamilton and their family in Arlington, Massachusetts, Wilder, Sarah, Clay, their cat, Luce, and the rest of their family in Oakland, California, Avery and Amelia and their family in Luverne, California, and Willow Hendrix and her family in West Virginia.

感谢你们，威廉、莉莲、威尔德、莎拉、克莱、露西、艾弗里、阿米莉亚和威洛·亨德里克斯。

Thank you so much, Willow, Amelia, Avery, Luce, Clay, Sarah, Wilder, Lillian, and William.

你们的支持让我们能够继续为听众带来有趣的新故事。

You are part of what makes it possible for us to continue to produce fun new stories for our listeners.

如果你想支持《故事播客》并获取无广告的每一集内容，请访问patreon.com/stories，每月仅需1美元即可加入。

If you would like to support Stories podcast and get every episode ad free, head over to patreon.com/stories and join for just $1 a month.

如果你想获取我们所有的电子书或在未来的节目中获得感谢，也可以在patreon.com/stories找到相关服务。

If you'd like access to all of our ebooks or to receive a thank you in a future episode, that's also available at patreon.com/stories.

我们有新推出的故事播客主题口罩可供选购。

We have new stories podcast face masks available.

欢迎访问storiespodcast.com/shop查看这些商品及我们所有的周边产品。

Check those out plus all of our other merch at storiespodcast.com/shop.

别忘了在Instagram上关注我们，账号是stories podcast。

And don't forget to follow us on Instagram at stories podcast.

如果你发送最喜欢的故事场景或角色的绘画作品给我们，我们会在主页上分享。

If you send us a drawing of your favorite scene or character, we'll share it on our feed.

现在插播一条赞助商信息。

Now here's a word from our sponsors.

谢谢。

Thanks.

请享受本期节目。

Enjoy the episode.

嘿，小朋友们。

Hey, kids.

趣味瑜伽才是安全的瑜伽。

Fun yoga is safe yoga.

记住，要有大人在旁边看护，并找到安全的运动空间。

Remember, have a grown up nearby and find a safe place to move.

玩得开心！

Have fun!

大家好，欢迎来到儿童瑜伽冒险。

Hello, and welcome to Yoga Kids Adventure.

我是凯瑟琳，你的瑜伽向导。

I'm Katherine, your Yoga Guide.

你刚起床吗？

Did you just wake up?

我也是。

Me too.

看起来今天会是美好的一天。

Looks like today is going to be a beautiful day.

我喜欢通过稍微活动来开始我的一天。

I like to start my day by moving a little bit.

你愿意和我一起开启晨间冒险吗？

Would you like to go with me on a morning adventure?

来吧。

Come on.

我知道一个完美的地方，海滩。

I know the perfect place, the beach.

通过瑜伽儿童大冒险，你可以和我们一起在任何地方做瑜伽。

With Yoga Kids Adventure, you can do yoga from anywhere with us.

你只需要你的耳朵、想象力和一个安全的活动空间。

All you need is your ears, your imagination, and a safe place to move.

今天我们将运用想象力去海滩冒险。

Today we will use our imagination to go on an adventure to the beach.

准备好了吗？

Ready?

我们开始吧。

Here we go.

我们到海滩了。

We're at the beach.

哇！

Wow!

看那些海浪！

Look at those ocean waves!

我喜欢大海看起来无边无际的样子。

I love how the ocean looks like it can go on forever.

试试看能不能让我们的呼吸听起来像海浪声。

Let's see if we can make our breath sound like the ocean.

找个舒服的姿势坐下，可以盘腿或跪坐。

Find a comfortable way to sit, maybe crisscross or on your knees.

用鼻子深吸一口气，双手向上伸向天空。

Take a big breath in through your nose and reach both of your hands up to the sky.

张开嘴呼气，同时双手缓缓放下。

Open your mouth and let your air out as your hands come down.

发出像海浪一样的声音。

Make a sound like the ocean.

做得很好。

Nice work.

我再做三次海浪呼吸。

I'll do three more ocean breaths.

你可以加入我，或者只是听着。

You can join me, or just listen.

做完海洋呼吸后，你有没有注意到身体或心理有什么变化？

Do you notice anything about how your body or mind feel after doing ocean breath?

我们去海滩看看吧。

Let's check out the beach.

我们可以站起来。

We could stand up.

太阳升起，阳光如此强烈，我们可能需要一些防晒霜。

The sun is coming up and shining so bright, we probably need some sunscreen.

给，我包里有一瓶。

Here, I have a bottle in my bag.

你要来点吗？

Would you like some?

给你。

Here you go.

伸出一只手臂，尽量向前伸展，用另一只手上下涂抹防晒霜。

Reach one arm out, way in front of you, and use your other hand to rub the sunscreen up and down your arm.

现在换另一只手臂。

Now the other arm.

很好。

Good.

从肩膀一直涂抹到手指。

Reach from your shoulders all the way to your fingers.

现在双脚分开站立，双臂向两侧伸展。

Now step your feet wide apart and stretch your arms out to the side.

转向一侧，双手向下涂抹防晒霜，从腿部一直涂到脚部，然后再涂回上方。

Turn to one side and reach down with both of your hands to rub your sunscreen all the way down your leg to your foot, and then all the way back up.

让我们换一侧，另一条腿也要涂到。

Let's switch sides and get the other leg too.

如果需要的话可以弯曲膝盖。

It's okay if you need to bend your knees.

向下涂抹，然后再涂回上方。

The way back down, and all the way back up.

很好。

Great.

肚子和后背涂了吗？

How about your belly and your back?

很好。

Good.

记得也要给脸和脖子涂防晒霜。

Let's remember to put sunscreen on our face and neck too.

别忘了鼻子。

Don't forget your nose.

就是这样。

There you go.

今天海滩上的阳光真是太好了。

It is so nice and sunny today at the beach.

沙子闪闪发亮。

The sand is bright.

水面波光粼粼。

The water is glistening.

让我们用拜日式来感谢今天阳光如此灿烂。

Let's thank the sun for shining so brightly today by doing a sun salutation.

双脚稳稳站立在地面上。

Stand with your feet planted on the ground.

深吸一口气，手指尽量向上伸展。

Take a big breath in and reach out really tall with your fingers.

向明亮的太阳挥手，做高山式。

Wave to the bright sun for a tall mountain pose.

现在呼气，前屈去触碰脚趾。

Now breathe out and reach down for your toes in forward fold.

你能看到自己的脚吗？

Can you see your feet?

脚抬高。

High feet.

现在将双手放在地上。

Now put your hands on the ground.

试着跳跃或向后迈步。

Try to hop or walk your feet way behind you.

准备好了吗？

Ready?

一、二、三，跳。

One, two, three, hop.

哇！

Wow!

你现在是平板支撑姿势。

You are in a plank pose.

你能保持膝盖抬起三秒、两秒、一秒吗？

Can you keep your knees up for three, two, one.

做得好！

Good job!

完全趴下，腹部贴地。

Come all the way down to the ground on your belly.

试试看能不能把你的身体变成一条蛇。

See if you can make your body into a snake.

抬起头和胸部，在蛇式姿势中发出嘶嘶声。

Lift your head and chest up, and make a sss sound in snake pose.

现在让我们完全趴下。

Let's come all the way down now.

我们可以用手和膝盖支撑，准备进入下犬式。

We can come onto our hands and knees and get ready for our downward dog.

双手撑地，脚趾勾地，臀部高高抬起。

Push into your hands, tuck your toes under, and lift your hips up high.

如果你愿意，可以抬起一条腿高高悬空，像尾巴一样摇摆。

If you want, you can lift one leg high in the air and wag it like a tail.

把那只脚放下，抬起另一条腿。

Put that foot down and lift your other leg up.

轻轻摇晃一下。

Give it a shake.

你可以把那只脚放下来了。

You can put that foot down.

接下来，让我们尝试单脚跳或双脚交替行走。

Next, let's try hopping or walking our feet near our hands.

双手保持原位，弯曲膝盖，双脚交替跳跃靠近双手。

Keep your hands where they are, bend your knees, and hop your feet near your hands.

准备好了吗？

Ready?

一、二、三，跳。

One, two, three, hop.

做得很好。

You got it.

现在，伸直双腿，但保持前倾的姿势。

Now, straighten your legs, but stay in a forward fold.

深吸一口气，当我们完全站起来时，手指向上伸展，再次向太阳问好。

Take a big breath in, as we come all the way up and reach our fingers up and say hello to the sun again.

呼气，双手放回身体两侧，我们可以像山一样挺拔站立。

Breathe out, as we bring our hands down beside us, We can stand strong and tall in our mountain pose.

在阳光下活动后，我感觉相当温暖。

After moving in the sun, I feel pretty warm.

你热吗？

Are you warm?

我们去水里游泳凉快一下吧。

Let's cool off by swimming in the water.

假装我们要跳水。

Let's pretend to dive in.

站直，双脚并拢。

Stand up nice and tall with your feet together.

向前弯腰，就像从跳板上俯视水面。

Bend forward like you're looking down at the water from the diving board.

保持双腿伸直，双手向后伸展。

Keep your legs straight and reach your hands behind you.

准备好后，双手撑地。

When you're ready, place both hands on the ground.

双脚向后迈入平板支撑姿势。

Step your feet back into plank pose.

现在，慢慢将身体完全放低到腹部。

Now, slowly lower all the way down to your belly.

扑通！

Splash!

我们游泳吧！

Let's swim!

你能同时用手臂和腿游泳吗？

Can you use your arms and your legs?

游得真棒！

Great swimming!

看那边。

Look over there.

我看到一只海豚和我们一起游。

I see a dolphin swimming with us.

双手在背后合拢，做出海豚鳍的样子。

Clasp your hands together behind you to make a dolphin fin.

吸气的同时抬起你的手臂、腿和胸部。

Breathe in and lift up your arms and legs and chest at the same time.

做得不错！

Good try!

现在呼气，将手臂、腿和胸部放回地面。

Now breathe out and lower your arms and legs and chest back down to the ground.

多棒的海豚啊！

What an awesome dolphin!

深吸一口气，现在让我们从呼吸孔喷些水出来。

Take a deep breath in, and now let's blow some water out of our blowhole.

让我们花点时间在水里漂浮一会儿。

Let's take just a moment and float in the water.

等等。

Wait.

你看到那边有什么彩色的东西吗？

Do you see something colorful over there?

这是一只章鱼。

It's an octopus.

多酷啊。

How cool.

你知道章鱼有八只触手吗？

Did you know that an octopus has eight arms?

我们只有两只手臂，但也可以假装自己是章鱼。

We only have two arms, but we can still pretend to be an octopus.

站起来，双脚分开比臀部稍宽，保持挺拔。

Stand up nice and tall with your feet spread a little wider than your hips.

现在你可以左右或上下摆动双臂，或快或慢。

Now you can wiggle your arms side to side or up and down or slow and fast.

就像触手一样，你会怎样模仿章鱼的动作呢？

Just like tentacles, how would you move like an octopus?

我的手臂感觉像果冻一样。

My arms feel like jelly.

它们扭来扭去的。

They are so wiggly.

你的手臂感觉如何？

How do your arms feel?

我们上岸吧。

Let's get out of the water.

我想在毛巾上坐一会儿了。

I'm ready to sit on my towel for a bit.

你呢？

How about you?

海滩上还有最后一种生物我想给你看看，海星。

There's one last creature I want to show you at the beach, a starfish.

让我们以海星姿势休息一下。

Let's take a rest in starfish pose.

仰面躺下，尽可能伸展你的手臂和双腿，摆成海星的形状。

Lie down on your back and stretch your arms and legs out as wide as you can, so they're in the shape of a starfish.

如果你愿意，可以闭上眼睛，或者保持睁开。

If you'd like, you can close your eyes, or you can keep them open.

让我们在海星姿势中再做几次轻柔的海浪呼吸。

Let's take a few more gentle ocean breaths while we're in starfish pose.

用鼻子吸气。

Breath in through your nose.

张开嘴，让气息像海浪一样呼出。

Open your mouth and let the air come out like the ocean.

我们再尝试两三次轻柔的海浪呼吸。

Let's try two or three more gentle ocean breaths.

你感觉到身体或心境有什么不同吗？

Do you feel any different in your body or mind?

完成海浪呼吸后，你可以保持海星姿势，或者找个舒适的坐姿，准备结束我们的冒险之旅。

When you're finished with your ocean breaths, you can stay in starfish pose, or you can find a comfortable way to sit up as we make our way back from our adventure.

今天的冒险真有趣。

This was a fun adventure today.

记得我们做了什么。

Remember what we did.

我们去哪里？

Where do we go?

去海滩还是动物园？

To the beach or the zoo?

没错。

That's right.

我们去了海滩。

We went to the beach.

首先，去海滩前要涂防晒霜。

First, put on sunscreen before we went to the beach.

到达后，我们通过做拜日式来感谢太阳。

When we got there, we said thank you to the sun by doing a sun salutation.

然后，我们在海里游泳。

Then, we swam in the ocean.

你记得我们看到了什么吗？

Do you remember what we saw?

没错。

That's right.

我们看到一只海豚和一只章鱼。

We saw a dolphin and an octopus.

然后我们躺在沙滩的毛巾上，假装自己是海星。

And then we laid on our towels in the sand and pretended we were a starfish.

我喜欢在瑜伽结束时对自己说些善意的话。

I like to end my yoga by saying kind words to myself.

有时我们称之为肯定语。

Sometimes we call this an affirmation.

我可以在需要时随时对自己说这些话。

I can say these words to myself anytime I need them.

今天的肯定语是：今天是崭新的一天。

Today's affirmation is, today is a new day.

欢迎你跟我一起说，或者你也可以只是聆听。

You're welcome to say this with me, or you can just listen.

选择权在你。

The choice is yours.

准备好了吗？

Ready?

我们会说三遍。

We'll say it three times.

让我们深吸一口气然后呼出。

Let's take a breath in and out.

今天是崭新的一天。

Today is a new day.

今天是崭新的一天。

Today is a new day.

今天是崭新的一天。

Today is a new day.

感谢你今天倾听并与我同行。

Thanks for listening and moving with me today.

当我们花点时间倾听身体和呼吸时，它能帮助我们成为最好的自己。

When we take a minute to listen to our bodies and our breath, it helps us be the best me we can be.

下次见。

See you next time.

《儿童瑜伽冒险》是Tumble Media与Bliss Kid Yoga合作制作的节目。

Yoga Kids Adventure is a Tumble Media production in partnership with Bliss Kid Yoga.

本集剧本由Erica Ortiz、Sarah Roberson Lentz和我Katherine Mercer共同创作。

This episode was written by Erica Ortiz, Sarah Roberson Lentz, and me, Katherine Mercer.

我们的执行制片人是Sarah Roberson Lentz。

Our executive producer is Sarah Roberson Lentz.

Lindsey Patterson担任本系列编辑。

Lindsey Patterson is our series editor.

主题音乐由Michael Lentz创作。

Michael Lentz composed the theme music.

配乐与音效设计由Marshall Escamilla完成。

Scoring and sound design by Marshall Escamilla.

Marshall还担任了我们的制作人和工程师。

Marshall was also our producer and engineer.

今天的故事来自我们Tumble Media的朋友制作的《儿童瑜伽冒险》系列。

Today's story was an episode of Yoga Kids Adventure from our friends at Tumble Media.

想获取更多Katherine的创意运动旅程，请在iTunes、Spotify及其他播客平台搜索《儿童瑜伽冒险》。

For more Katherine and creative movement journeys, look for Yoga Kids Adventure on iTunes and Spotify and anywhere else you can find podcasts.

如果你想支持《故事》播客，可以在iTunes上给我们五星好评，在patreon.com/stories获取无广告剧集等更多内容。

If you would like to support Stories podcast, you can leave us a five star review on iTunes, get ad free episodes, and more at patreon.com/stories.

查看我们所有的周边商品，请访问storiespodcast.com/shop。

Check out all of our merch available @storiespodcast.comslashshop.

在Instagram上关注我们，账号是stories podcast，或者直接向朋友推荐我们。

Follow us on Instagram at stories podcast or simply tell your friends about us.

感谢收听。

Thanks for listening.

嘿，家长们。

Hey, parents.

我们为您的孩子和您制作《故事》播客，这意味着我们想了解更多小听众对我们播客的看法。

We make stories podcast for your child and you, and that means we'd like to know more about what your child listener thinks about our podcast.

同时我们也想多了解您——家长的情况。

And we'd like to know a little bit more about you, the parent.

因此我们邀请您和孩子一起填写一份简短的调查问卷。

So we're asking you to fill out a short survey with your child.

作为感谢，您将有机会赢取三张100美元亚马逊礼品卡中的一张。

As a thank you, we'll send you a chance to win one of three $100 Amazon gift cards.

公平交易吧？

Fair deal?

请访问starglowsurvey.com查看问卷。

Check out the survey at starglowsurvey.com.

网址是starglowsurvey.com。

That's starglowsurvey.com.