詹和群-專營高檔價位 雞血 田黃 壽山 天珠 字畫 雜項0953-144314 網路人氣第一 最擅長雞血田黃交流買賣

inhale (breath in)吸氣

exhale (breath out)呼氣

deep breath in深吸氣

deep breath out深呼氣

hold breath in保持吸氣

hold breath out保持呼氣

don’t force your breath不要強迫呼吸

keep relax and normal保持自然和放鬆

keep back straight (spine)保持背部挺直

open your shoulder打開你的肩膀

open our pelvic打開我們的盆骨（臀部）

tighten your hips,tighten knee, calf, muscle.臀部，膝蓋，小腿肌肉收緊

lift your chest, roll your shoulder back挺胸，向後轉動你的肩

bend forward/bend back前彎/後彎

focus your mind in balance注意力集中在平衡上

open your feet 3 to 3.5 feet打開雙足3到3.5英尺

twist your body right向右扭轉身體

twist your body left向左扭轉身體

lie flat on your back on the ground仰臥平躺在墊子上

neck relax頸部放鬆

shoulder肩膀

spine脊柱

all back muscle所有背部肌肉

hip muscle/joint臀部肌肉/關節

thigh大腿

knee膝蓋

calf小腿

ankle腳踝

kneel跪

toes腳趾

elbow肘部

palm手掌

fingers手指

relax your breath/and mind放鬆你的呼吸和意識

observe your body on ground. "how peace full and relax"find same peace in your mind.專注你的身體。並在意識中尋找同樣的寧靜與放鬆。

謝謝這兩位好朋友提供karen / purity