Page 28 - 三分鐘好療癒 香光安詳操

26 三分鐘，好療癒―香光安詳操 合掌伸展操 27

二 側彎伸展 Side bends

1. 安穩站立，雙手向外、向上劃 2. 雙手於頭頂上方合掌，向上延 3. 雙手於胸前合掌。 7. 回到中間，雙手於胸前合掌。 8. 換邊，雙腳交叉，右腳跨至左 9. 合掌的雙手向上延伸，到自己
圈。 伸，拉長脊椎，到自己的極限。 Place your palms together in front of your Return to center with palms joined in front of 腳旁。 的極限。
Standing with feet firmly planted on the After placing your palms together above your chest. your chest. Change sides. Cross your feet. Place your Stretch your hands with palms joined as far
ground, draw your hands upwards in a head, stretch upwards, lengthening your spine right foot next to your left foot. upwards as possible.
circular motion. as far as possible.

4. 雙腳交叉，左腳跨至右腳旁。 5. 合掌的雙手向上延伸，到自己 6. 身體側彎向右，伸展身體、腿 10. 身體側彎向左，伸展身體、腿部右側肌群。 11. 回到中間，雙手輕鬆放身體兩側。重覆「側彎
Cross your feet. Place your left foot next to 的極限。 部左側肌群。 Side-bend your body to the left, stretching your body and your right leg 伸展」動作1~2次。
your right foot. Stretch your hands with palms joined as far Side-bend your body to the right, stretching as far as you can go. Return to standing position. Rest your hands gently against the sides of
upward as possible. your body and your left leg as far as you can your body. Repeat the “side bending stretch” 1-2 times.
go.