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Relaxation is much more than just vegging out in front of the television. In Yoga it's about finding a state of awareness and aliveness throughout your body. This film will lead you on the right path to achieving the perfect state of relaxation through yoga.
放松不僅僅是呆坐在電視機(jī)前。在瑜伽中，放松是尋求身體中的意識(shí)狀態(tài)和活力。這部電影將指引你走向正確的道路,通過(guò)瑜珈實(shí)現(xiàn)完美的放松狀態(tài)。
Lie down on your back, with your head on a blanket if you want a little extra comfort. You want to make sure that your body is relaxing well into the floor.
平躺，可以在頭部墊上一塊毯子。要確保在地板上你的身體進(jìn)入完全的放松狀態(tài)。
Close your eyes and breathe slowly and quietly for several moments. During each breath allow all your muscles to relax so that the body melts into the floor. The body should feel heavy yet light at the same time. Now, relax your finger tips on your abdomen and take a slow and quiet breath in.
閉上眼睛并緩慢地靜靜地呼吸,持續(xù)幾分鐘。在每一次呼吸中放松身體肌肉,以便身體完全貼在地板上。身體應(yīng)該感到沉重，同時(shí)又感到輕盈。現(xiàn)在,將你的指尖放在腹部，放松，采取緩慢和安靜的呼吸方式。
During the inhalation, visualize the energy in the air passing through your nostrils and lungs and being drawn into your fingertips from the abdomen. Try and visualize this energy as a bright white light similar to that of sunlight.
在吸氣時(shí),試想空中的能量穿過(guò)你的鼻孔和肺，然后從腹部注進(jìn)你的指尖。試著想象這一能源，把它當(dāng)做一種明亮如陽(yáng)光一樣的白光。
Hold the air in your lungs, retaining the image of the white light without letting your mind wander and move your fingertips to rest lightly on your forehead.
屏住呼吸,集中注意力在白光的圖像上，別讓你的思維渙散，然后把手指移到額頭上休息片刻。
Begin to breathe out slowly and quietly. During the exhalation direct the energy into your head. Gradually your entire head will be flooded with the white light.
開(kāi)始緩緩地呼出。在此期間，指引能量進(jìn)入頭部，然后你的整個(gè)頭部就會(huì)充滿了白光。
When your lungs are once again empty, extend your arms along the floor a couple of inches away from your body, with your palms facing upwards. Without pausing, begin the next inhalation; retain the image of the white light being drawn in.
當(dāng)肺部的空氣清空之后，將手臂離身體幾英寸遠(yuǎn)的距離，手掌朝上。不停頓地進(jìn)行下一次吸氣，繼續(xù)想象白光的畫(huà)面。
Keep picturing the white light as you exhale, slowly and quietly, letting the light pour into your head.
呼氣時(shí)要緩慢輕柔，想象著白光曼曼進(jìn)入你的腦海中。
You should clear your mind of all thoughts during this exercise to concentrate fully on the white light. If your mind becomes distracted, come back to your breath.
這個(gè)鍛煉期間，應(yīng)該摒除所有雜念，全神貫注于白光之上。如果你的注意力被分散了，從新將注意力回到呼吸上。
Allow your body to surrender completely and experience the deep relaxation that you will start to feel throughout your body.
允許你的身體徹底放松并通過(guò)全身體驗(yàn)這種感覺(jué)。
To come out of the relaxation, inhale bringing your body and mind slowly back. Exhale, extend your arms over your head and take a deep slow morning stretch to wake the body up. Now bend your knees and hug them towards your chest. Roll gently to your right side and rest there for 30 seconds. Now come up to a cross-legged position.
結(jié)束放松,吸氣使你的身體和意識(shí)慢慢蘇醒。呼氣時(shí)雙臂在頭的上方展開(kāi),然后伸一個(gè)早晨式的懶腰，緩慢伸展身體。現(xiàn)在彎曲你的膝蓋并向胸部靠攏。慢慢地翻滾到身體右邊,停留30秒。保持盤(pán)腿而坐的姿勢(shì)。
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