1984 年 6 月 21 日 (KYB45)
1. 後平台式。身體重心落在手掌和腳跟上。
膝蓋保持伸直，背部挺直。抬起右腿至90度，保持此姿勢，並進行「火呼吸法」。
1分鐘。
換腿，抬起左腿至90度。保持此姿勢。進行「火呼吸法」。
1分鐘。
2. 在後平台式中交替抬腿。將每條腿抬至90度，膝蓋伸直但不要鎖死。同時吟唱 SA-TA-NA-MA，並「踢向天空」。11分鐘。
3. 前平台式。身體保持筆直，重心落在手掌和腳趾上。交替抬腿，保持膝蓋伸直，但不鎖死。盡可能抬高雙腿。配合動作念誦「SA-TA-NA-MA」。 3分鐘。
4. 蛙式。配合動作唱誦「Humm, Dumm, Har, Har」。起身唱「Humm Dumm」。回到下蹲姿勢時唱誦「Har Har」。2分鐘。
5. 從四肢著地的姿勢開始，盡可能高地抬起右臂和左腿。放下，然後盡可能地抬起左臂和右腿，再放下。如此重複3分鐘。配合動作唱誦「SA-TA-NA-MA」。3分鐘。
6. 站直。雙手握拳。保持手肘伸直，雙臂向相反方向畫圈。一隻手臂向前畫圈，另一隻手臂向後畫圈。配合動作念誦「Har, Har, Har, Haree 」。2分鐘。
這個動作可以調整肋骨。最後，雙臂向同一方向畫圈約15秒。
7. 以簡易坐姿坐下，用力抖動甩動上半身。抖動身體的每個部位以進行調整。
1分鐘。
8. 保持簡易坐姿，臀部上下彈跳。配合動作念誦「Har」。30秒。
9. 躺下來放鬆。 11分鐘。
這是一套強度較大的練習。練習2尤其如此。練習 2 由開始3分鐘，然後逐漸增加到完整的11分鐘。練習之間至少休息一分鐘。
June 21, 1984 (KYB45)
1. Back platform pose. Your weight is resting on the palms of the hands and the heels.
There is no bend in your knees and your back is straight. Lift the right leg up to 90 degrees, hold it in that posi-tion, and do Breath of Fire.
1 Minute.
Change legs and lift your left leg up to 90 degrees.
Hold it in that position.
Breath of Fire.
1 Minute.
2. Do alternate leg lifts in back platform pose. Lift each leg to 90 degrees with the knee straight, but not locked. Musically chant
SA-TA-NA-MA while you"kick the Heavens"
11 Minutes.
3. Front platform pose. Your body is straight with your weight resting on the palms of the hands and the tips of the toes. Do alternate leg lifts keeping your knees straight, but not locked. Lift your legs as high as you can. Chant SA-TA-NA-MA along with the movement. 3 Minutes.
4.Frog pose. Chant Humm, Dumm, Har, Har in time with the movement. When you move into the up position, chant Humm Dumm.
As you move back down into the squatting position, chant Har Hav.
2 Minutes.
5. From a position on your hands and knees, raise your right arm and left leg as high as possible. Lower them and raise your left arm and right leg as high as possible and lower them.
Continue in this way for 3 Minutes.
Chant SA-TA-NA-MA in time with the movement.
3 Minutes.
6. Stand up straight. Make your hands into fists. With the elbows straight, circle the arms in opposite directions. While one arm goes in a forward circle, the other arm goes in a backward circle. Chant Har, Har, Har, Haree in coordination with the movement.
2 Minutes.
This movement adjusts the rib cage.
To finish, circle both arms in the same direction for about 15 seconds.
7. Sit down in easy pose and vigorously shake your upper torso. Shake every part of you into adjustment.
1 Minute.
8. Still in easy pose, bounce up and down on your buttocks. Chant Har with the movement.
30 seconds.
9. Lie down and relax. 11 Minutes.
*This is a strenuous set of exercises. Exercise #2 is especially strenuous. Start by practicing exercise #2 for 3 minutes and gradually work up to the full 11 minutes. Relax at least one minute between exercises.
"The nerves that have disconnected themselves and are dead will start connecting and finding a pathway. That's the power of the
breath, the whole system will be shaking." - YB
選自The Science of Keeping Up 雜誌
Vol. I V Number 1
沒有留言:
張貼留言