Page 16 - 三分鐘好療癒 香光安詳操

14 三分鐘，好療癒―香光安詳操 三分鐘安詳操 15

伍 腰部伸展 Spine stretches

一. 腰部旋轉
Rotating
PART II

心祥和

Calming the Mind

1. 身體旋轉向右，右手拉椅背，左手放在大腿外 2. 回正，換邊，身體盡量往左旋轉。
側，旋轉到極限。 Return to center, then switch sides. Rotate your body as far to the left as
Rotate your body to the right. Holding on to the back of the chair with possible.
your right hand, rest your left hand on the outside of your thigh. Turn
your body as far as possible.

二. 伸展腰背
Lengthening 熟悉動作後，可試著
更自然的放鬆與輕鬆的覺察，
讓身心更專注平靜、安穩詳和。
After familiarizing yourself with the exercises,
try relaxing with awareness.
This enables your mind and body to become
even more calm and serene.

放鬆坐直，閉上眼睛。
覺察鼻尖呼吸的進出，一呼一吸算一次，共 20 次。
或念誦佛號 20 次。
Sitting with your back straight and relaxed, close your eyes.
1. 雙手十指互扣，掌心朝上推，伸展腰背、拉長脊椎，到極限。 Concentrate on your breath coming in and out through the tip of your nose.
Stretch your interlocked hands upward with palms facing up. Stretching your waist and back, lengthen your spine as far as possible. Each in-breath and out-breath is one count. Repeat 20 times.
Or you can recite the Buddha’s name.