Choose a comfortable seat to sit on the mat, back straight, eyes straight ahead, arms relaxed, hands on knees. You can also turn your hands, palms up, the thumb and ten fingers touch into wisdom fingerprints. Steady breathing, driving the heart slowly calm. Your eyes closed, mouth slightly up, put aside all your worries and distractions, go into meditation practice.
選擇舒適的座姿坐於墊子上，腰背挺直，眼睛看向正前方，手臂放鬆，雙手扶膝蓋，也可翻轉雙手，掌心向上，拇指和十指相觸成瑜伽的智慧手印。平穩呼吸，帶動內心慢慢平靜。閉合雙眼，嘴角微微向上翹起，拋開你所有的煩惱與雜念，進入冥想練習。
Relax your shoulders, arms, knees, feet, and put your focus on your breathing. Nose to inhale deeply fresh breath filling the abdominal cavity, slightly lower abdomen muster, slowly expiratory, abdomen inward retraction, according to your own breath in search of your feelings.
放鬆雙肩，雙臂，雙膝，雙腳，將你的意識放在腹式呼吸上。 鼻孔深深地吸氣將新鮮的氣息填滿腹腔內，小腹微微鼓起，緩緩的呼氣，小腹向內收起根據自己的氣息找尋自己的感覺。
Breathing is the soul of yoga, yoga breathing requires deep, uniform and slender, as far as possible with abdominal breathing. Yoga breathing can be the head of fresh blood, the gas intake of life, control of consciousness, through yoga breathing exercises, can purify the respiratory system, eliminate toxins, so as to achieve the state of mind. The entire body from the top of the head to the soles of the feet, from the skin to the bone, from the nervous system to the digestive system, can benefit from yoga.
呼吸是瑜伽中的靈魂，瑜伽呼吸的要求是深，勻緩細長，在整個過程中盡量配合腹式呼吸。瑜伽的腹式呼吸可以為頭部輸送新鮮的血液，攝入生命之氣，控制意識，通過瑜伽的呼吸練習，可潔淨呼吸系統，排除身體毒素，從而達到思想純淨的狀態。整個身體從頭頂到腳底，從皮膚到骨頭，從神經系統到消化系統，都能從瑜伽中受益。
With uniform and stable breath, and gradually into the meditation, you can imagine yourself on the green grassland, the sun through the clouds, scattered in your body, the blue of the sky, the breeze gently blowing, in the breeze caress, listening to the birds cheerful singing such imagination can awaken the body's memory, the memory, experience is, body experience. Yoga believes that most of the memory is stored in the body's skin, muscle, internal organs, but not in the brain. Meditation can also be called a wake, a kind of memory of the awakening experience.
伴隨著均勻穩定的呼吸，逐漸進入冥想，你可以想象自己正置身於綠色的大草原，陽光透過雲層，散落在你的身上，蔚藍的天空，微風輕輕的吹過，在微風的愛撫中，靜聽鳥兒愉悅的歡唱，一群悠閒的馬兒、 羊兒在吃草。遠處潺潺流水的響聲，進入忘我的仙境。這樣的想象，可以激發身體的記憶，這個記憶，就是體驗，軀體的體驗。
Yoga believes that most of the memory is stored in the body's skin, muscle, internal organs, but not in the brain. Meditation can also be called a wake, a kind of memory of the awakening experience.
瑜伽認為人的大部分記憶是儲存在身體的皮膚、肌肉、內臟器官里，而不是大腦里。冥想，也可以叫做喚醒，一種記憶體驗的喚醒。
Consciousness is still focusing on the breath, from your belly slowly rose flower exudes light lotus, put your body slowly lifted and lifted. This lotus flower is constantly shining light, illuminating your body, illuminating your skull, cervical spine, and bone...... Lights up your whole body. And then illuminate your muscles, you illuminate the viscera. Make the body clean, light.
意識仍然關注呼吸，從你的腹部慢慢地升起了一朵放射著光芒的蓮花，把你的身體緩緩托起，向上托起。這蓮花不停地放射著光芒，照亮了你的 全身，照亮了你的頭骨、頸椎 骨、胸骨……照亮了你全身的骨骼。並接著照亮了你全身的肌肉，照亮了你的五臟六腑。使身體變得潔淨、輕盈。
Slowly bring consciousness back, open your eyes. Hands over the body to lift.
緩慢的將意識帶回，張開雙眼。雙手經身體兩側上舉。
Inhale, stretch the spine.
吸氣，延展脊柱。
Exhale, drop the left arm, right arm and lateral bending drive body extending inclined upwards.
呼氣，落左手臂，側彎同時右手臂帶動身體向斜上方伸展。
Inhale, return.
吸氣回正。
Exhale, arm fall.
呼吸，手臂落下。
Change side practice, hands over the body to lift.
換側練習，手經身體兩側上舉。
Inhale, stretch the spine.
吸氣，延展脊柱。
Exhale, drop the right arm, left arm and lateral bending drive body extending inclined upwards.
呼氣，落右手臂，側彎同時左手臂帶動身體向斜上方伸展。
Inhale, return.
吸氣回正。
Exhale, arm fall.
呼氣，手臂落下。
Finish the exercise.
結束練習。