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  • Sit in Vajrasana. Inhaling raise your arms above the head keeping them straight and shoulder

    坐在金剛座。吸入提高你的雙臂 頭部上方保持他們直肩

  • wide apart. Exhale while bending your trunk forward from your hips. Keeping your arms

    廣外。呼氣,同時彎曲你的軀幹 從你的臀部向前。保持你的胳膊

  • and head straight and in line with your trunk. The hands and forehead should rest on the

    而直奔,並與您的幹線。 手和額頭應該休息的

  • floor in front of knees. Hold the position for few seconds. Inhaling go back to the vertical

    地板在膝蓋的前面。保持姿勢 為幾秒鐘。吸入返回到垂直

  • position. Lie on your back and bend the knees. Press

    位置。 趴在你的背部和彎曲膝蓋。按

  • the ankles with your hands holding the breath raise your buttocks and arch your back upwards.

    用你的雙手拿著的氣息腳踝 提高你的臀部和弓起你的背部向上。

  • Raise your chest and navel as high as possible. Pushing your chest up towards the chin. Hold

    抬起你的胸部和肚臍盡可能高。 推你的胸部,邁向下巴。持有

  • the pose for as long as its comfortable. Exhaling lower your body and release the ankles. Practise

    的姿勢,只要它的舒適。呼氣 降低你的身體,釋放腳踝。練習

  • 5 to 10 rounds. Sit with the legs all stretched. Slowly bend

    5至10個回合。 坐下來與所有的拉長雙腿。慢慢地彎曲

  • forward and try to grasp your big toes with your fingers. Try to touch your knees with

    轉發並嘗試抓住你的大腳趾 你的手指。嘗試用觸摸你的膝蓋

  • the forehead. Hold the position for as long as its comfortable. You can ask your instructor

    額頭。按住只要位置 作為其舒適。你可以問問你的老師

  • to help you with this asana, Sit with your legs stretched out. Then take

    幫助您與此體位法, 坐下雙腿伸了出來。然後取

  • your right knee and place it on the left thigh. Repeat the same with the other leg. Make sure

    你的右膝蓋,將其放在左大腿。 重複相同的另一條腿。確保

  • that both the feet point upward and the heel is close to the abdomen. Place your hands

    這兩個支腳指向向上和足跟 靠近腹部。把你的手

  • on your knees. Close your eyes and relax.

    你的膝蓋。閉上眼睛,放鬆。

Sit in Vajrasana. Inhaling raise your arms above the head keeping them straight and shoulder

坐在金剛座。吸入提高你的雙臂 頭部上方保持他們直肩

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