Page 46 - 三分鐘好療癒 香光安詳操

44 三分鐘，好療癒―香光安詳操 律動平衡操 45

3 ▲ 五 核心平衡 Core balance
進階版 —
大幅旋轉律動 1 ▲
Advanced stage – 抱膝
Larger degree of twisting
核心平衡
Static core balance

試著覺察：身體及重心的旋
轉與穩定，腰腹核心的穩
定、臀部與地面接觸的移動
等等。

完成後，回到盤腿坐姿。自
然呼吸，完全放鬆，清楚覺
知，繼續下一組動作。
第一階段，坐在地上，雙腳併攏、雙手抱膝。雙腳離地、保持平衡，
回到踩地。 Note 1: Be aware of your body
Stage 1: Sitting on the floor, bring your legs together and hug your knees. Lift both legs and keep movement as it rotates and keeps its
yourself balanced. Return your feet to rest on the floor. balance. Pay attention to stability of
your core, and to the contact between
your bottom and the floor.
2 ▲ Note 2: When complete, return to
身體旋轉向左後方，同時右腳向正前方跨大步，雙手順勢擺動向前、後平舉，左膝微蹲保持平衡。 動態 sitting cross-legged. Breathe naturally
and completely relax your body,
換邊，重覆動作。 while being fully aware. Continue on
Twist your body to the left, facing backwards. Simultaneously, take a large step forward with your right foot. Raise your arms to the front and back 核心平衡 to the next set of exercises.
horizontally, while bending your left knee slightly to keep the balance. Dynamic core balance
Change sides, repeat the same movements.

第二階段，雙腳離地，身體順時鐘旋轉，保持平衡。踩地，換邊。雙腳離地，身體逆時鐘旋轉，保持平
衡。
Stage 2: Lifting both legs off the floor, rotate your body clockwise. Stay balanced. Rest your feet on the floor and change sides. Rotate your body counter-
clockwise with feet off the floor.