Pose #1. The Downward-Facing Dog 0:45
體式1.下犬式

-The Downward-Facing Dog works, stretches, and strengthens your entire body.
-向下犬可以鍛煉、伸展和增強你的整個身體。

Pose #2. Plank 1:52

體式2。平板式

-The plank is actually one of the rare exercises that not only strengthen your core but also work your entire body.
-平板實際上是很好的鍛煉之一，它不僅能強化你的核心，還能鍛煉你的整個身體。

Pose #3. Upward Plank 2:56
體式3，向上平板

-The Upward Plank pose stretches your upper body, improves your balance, and strengthens your arms, legs, glutes, and core.
-向平板 式伸展你的上半身，改善你的平衡，并加強你的手臂，腿，臀部和核心。

Pose #4. The Tree 3:56
體式#4. 樹式

-Tree pose strengthens and tones the calves, ankles, and inner thighs, so doing this exercise regularly will leave you with some very nice-looking legs.
-樹式可以加強小腿、腳踝和大腿內(nèi)側(cè)的力量，所以經(jīng)常做這項練習會讓你的腿看起來非常漂亮。

Pose #5. Warrior 1 5:35
體式#5. 戰(zhàn)士1

-Among other things, Warrior 1 also gives a good stretch to your chest, lungs, shoulders, hips, thighs, and the list goes on.
-在其他方面，戰(zhàn)士1還能很好地伸展你的胸部、肺部、肩膀、臀部、大腿，還有很多東西。

Pose #6. Warrior 2 7:15
體式#6.b戰(zhàn)士2

-Warrior 2 stretches your hips and inner thighs while improving your balance tenfold.
-勇士2伸展你的臀部和大腿內(nèi)側(cè)，同時將你的平衡提高10倍。
It can also help improve digestion and relieve backaches.
它還可以幫助改善消化，緩解背痛。

Pose #7. The Extended Side Angle 8:52
體式#7. 側(cè)角伸展式

-This particular pose is designed to target the sides of the torso and strengthen the legs, hips, hamstrings, calves, shoulders, chest, and spine.
-這個特別的體式是針對軀干的兩側(cè)設(shè)計的，并加強腿部、臀部、腿部、小腿、肩膀、胸部和脊椎的力量。

Pose #8. Seated Forward Bend 10:32
體式#8.  坐姿前屈，

-This pose is awesome for stretching your lower and upper back as well as your hamstrings.
-這個體式對于伸展你的下背部和上背部以及你的腿部肌腱是非常棒的。

It opens up the entire body, teaches you to breathe when you’re in an uncomfortable position, helps with headaches and anxiety, and reduces fatigue.
它打開整個身體，教你在不舒服的姿勢下呼吸，幫助緩解頭痛和焦慮，減少疲勞。

Pose #9. Bridge 11:30
體式#9. 橋式，

-Bridge manages to stretch both the front and back of the body.
-橋式設(shè)法伸展身體的前部和后部。

It also improves blood circulation and digestion, helps relieve stress, and opens the lungs and thyroid.
它還可以改善血液循環(huán)和消化，幫助緩解壓力，并打開肺部和甲狀腺。

Pose #10. Child's Pose 12:28
體式#10。嬰兒式

-Child's pose is the best resting pose for any stress and tension relief.
-嬰兒式是緩解壓力和緊張的最佳休息姿勢。

It's also good to do it in-between difficult exercises to calm down your body and mind.
在高難度練習的間隙做這項運動也很好，可以讓你的身心平靜下來。

Pose #11. Cobra Pose 13:22
體式#11.眼鏡蛇式

-Cobra pose straightens your back and opens up your chest and shoulders.
-眼鏡蛇式伸直你的背部，打開你的胸部和肩膀。

It also decreases stiffness in the lower back.
它還可以降低下背部的僵硬。

Pose #12. Bow Pose 14:24
體式#12. 弓式，

-Bow pose is a miracle for stretching the whole front and back of your body, while additionally improving your posture and spinal flexibility.
-弓式是一個奇跡，可以伸展你整個身體的前后部，同時還可以改善你的姿勢和脊柱靈活性。

Pose #13. Boat pose 15:22
體式#13. 船式

-Boat pose is a huge stress reliever.
-船式是一種巨大的壓力緩釋器。

It also improves digestion, stimulates the kidneys, thyroid, and intestines, and strengthens the thighs and lower back.
它還可以改善消化，刺激腎臟、甲狀腺和腸道，增強大腿和下背部的力量。

Pose #14. Fish Pose 16:26
體式#14. 魚式,
-Fish pose strengthens your hamstrings and lower back.
-魚式可以加強你的腿部肌腱和下背部。

It also opens up your hips and rib cage.
它還能打開你的臀部和胸腔。

Pose #15. Wind Relieving17:29

體式#15.祛風式,

-Wind relieving pose helps improve your digestion and release toxic gas from your system.
-祛風式有助于改善你的消化，并從你的身體系統(tǒng)中釋放有毒氣體。