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恢复练习:臣服于重力(二)

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双腿置于椅子上的仰尸式(12——18分钟)

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作者:Witold Fitz-Simon Filed 翻译:夏沙

Shavasana (Corpse Pose) with the legs on a chair [12—18 minutes] 双腿置于椅子上的仰尸式(12——18分钟)

·   Lie back with the calves resting on the seat of a chair and with the head and arms supported by folded blankets.

·   仰卧,小腿放在椅子上,头和手臂下垫上折叠的毯子

·   Allow the legs to hang down off the chair, the arms and head to settle into the blankets and the torso to sink into the floor.

·   让双腿沉向椅子,手臂和头置于毯子上,躯干则陷入地板。

·   After the limbs and torso have had a chance to release fully, bring your awareness to the inner body and the organs. Allow the organs to release and settle. Begin by focusing on the pelvic organs, followed by the abdominal organs, the organs of the rib cage and the brain inside the skull.

·   当四肢和躯干得到完全地放松后,将知觉(意识)收回到内在和器官。让脏器放松并安置。开始于专注于骨盆内的脏器,接着是腹部的脏器,胸廓内的脏器,头骨内的大脑。

·   Stay in this position for 3 to 5 minutes.

·   在此保持3到5分钟。

·   Disturbing the pose as little as possible, draw the right knee in and place it on the floor extended out to one side of the chair.

·   Allow the right leg to sink into the floor, tumbling away from the left.

·   尽可能少地去干扰姿势的情况下,将右膝收回并置于地板上伸展到椅子的一侧。

·   让右腿沉向地板,松解翻转离开左侧。

·   Starting with the toes and working your way up to the hip, allow the leg to release fully.

·   从脚趾开始按照你的方式顺序向上到髋部,让整条腿完全放松。

·   Stay in this position for 2 to 3 minutes.

·   在这个姿势上保持2到3分钟。

·   Slide the right foot back, placing it on the floor. Draw the knee into the body and replace the leg on the chair.

·   将右脚拉回向后,置于地板上,将膝关节拉向身体并重新将腿置于椅子上。

·   Repeat with the left leg, holding for the same amount of time.

·   重复左侧练习整个程序,保持同样长的时间。

·   Reaching through the fingertips, bend the right elbow to rest the hand on the chest and slide the upper arm off the blanket and onto the floor. Unroll the arm to rest the forearm and hand completely on the floor.

·   从手指伸展,弯曲右肘并将右手置于胸部,让右侧大臂离开毯子置于地板上。展开手臂将前臂和手都放在地板上。

·   Allow the right arm to sink into the floor, tumbling away from the body.

·   感觉右手臂沉向地板,翻转并远离身体。

·   Starting with the fingers and working your way up to the shoulder, allow the arm to release fully.

·   从手指开始按照你的方式顺序向上到肩部,让整个手臂完全放松。

·   Stay in this position for 2 to 3 minutes.

·   在此保持2到3分钟

·   Curl the arm back in and replace it gently on the blanket. Repeat with the left arm, holding for the same amount of time.

·   收回手臂轻放于毯子上。重复整个过程在左侧,保持相同的时间。

·   Curling the right arm in once more, return it to the floor. Stay there for a few breaths before drawing the limbs in and rolling to the right to come up.

·   再一次地收回右手臂并放到地板上。在此保持几次呼吸,接着收回四肢并转向身体的右侧起身。

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