Page 37 - 三分鐘好療癒 香光安詳操

34 三分鐘，好療癒―香光安詳操 合掌伸展操 35

六 腿部伸展 Leg stretch

若柔軟度不足，
下彎同時膝蓋微彎。
If you aren’t flexible
enough, while bending over
you can slightly bend
your knee.

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。 6. 回到中間合掌。 7. 換邊，身體旋轉向左，重複第5點動作
圈。 伸，拉長脊椎，到自己的極限。 Place your palms together in front of your Return to standing position with palms Change sides. Twist your body to the left and repeat movement 5.
Stand with feet firmly planted on the ground, After placing your palms together above your chest. joined.'
draw your hands upwards in a circular head, stretch upwards, lengthening your spine
motion. as far as possible.

4. 雙腳打開與肩同寬，身體旋轉 5. 雙手合掌沿著右腳外側，向下滑至腳踝，身體下彎、伸展右腳後側 8. 回到站立，雙手輕鬆放身體兩側。重覆「腿部伸展」動作1~2次。
向右。 肌群。 Return to standing position. Rest your hands gently against the sides of your body. Repeat the “leg stretch” 1-2 times.
Stand with your feet shoulders-width apart. Move your joined palms down the outside of your right leg until you reach your ankle. Bend your
Twist your body to the right. body down, stretching the muscles of your right leg.