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.
放松不仅仅是呆坐在电视机前6w_CpuvD-Cv-k。在瑜伽中，放松是寻求身体中的意识状态和活力m2y~29~bpkAi。这部电影将指引你走向正确的道路,通过瑜珈实现完美的放松状态82Nb9QRY_p。
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，可以在头部垫上一块毯子cFo8n7(QVsq[。要确保在地板上你的身体进入完全的放松状态.=ZWhqpB[2%cH[_v。
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.
闭上眼睛并缓慢地静静地呼吸,持续几分钟5Z!F+sgB;%|Qa。在每一次呼吸中放松身体肌肉,以便身体完全贴在地板上n^a-S@T.c!7UE.[h.Iq=。身体应该感到沉重，同时又感到轻盈^8FK|j1PtS@3Y0F+)8X=。现在,将你的指尖放在腹部，放松，采取缓慢和安静的呼吸方式y_v5j1E4=HF[Wi。
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.
在吸气时,试想空中的能量穿过你的鼻孔和肺，然后从腹部注进你的指尖7uqKbpCRI!hLGUwFj。试着想象这一能源，把它当做一种明亮如阳光一样的白光4tz7bL=!gZrb。
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图像上，别让你的思维涣散，然后把手指移到额头上休息片刻C.b^|Z|J!T=T,_am。
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.
开始缓缓地呼出d%Kg;7(~4VGb。在此期间，指引能量进入头部，然后你的整个头部就会充满了白光q8^Gnyic31~mIzZwN4p(。
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.
当肺部的空气清空之后，将手臂离身体几英寸远的距离，手掌朝上]1Uy&n!R1BPVNq。不停顿地进行下一次吸气，继续想象白光的画面O,7yFg!0F+#。
Keep picturing the white light as you exhale, slowly and quietly, letting the light pour into your head.
呼气时要缓慢轻柔，想象着白光曼曼进入你的脑海中&#YRvo9~*ahkJ4Y。
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.
这个锻炼期间，应该摒除所有杂念，全神贯注于白光之上mxp3,jH^)]ZN#Fr。如果你的注意力被分散了，从新将注意力回到呼吸上53mE41dHNhthy-r@Ii;。
Allow your body to surrender completely and experience the deep relaxation that you will start to feel throughout your body.
允许你的身体彻底放松并通过全身体验这种感觉i**~cmy&yA^t6QC2@97C。
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.
结束放松,吸气使你的身体和意识慢慢苏醒|u8j]*]KbhrkuN%。呼气时双臂在头的上方展开,然后伸一个早晨式的懒腰，缓慢伸展身体_nJw_3+e-PF2P7i%SN-6。现在弯曲你的膝盖并向胸部靠拢fv_UZq.oRS。慢慢地翻滚到身体右边,停留30秒#Qc@=.VjQ([f。保持盘腿而坐的姿势PNA2lD,xH|V!8Tw。
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