曼陀罗-贵族乐团

[ti:曼陀罗]
[ar:贵族乐团]
[al:慈悲禅]
[by:]
[offset:0]
[00:00.00]曼陀罗 - 贵族乐团 (Noble Band)
[00:02.36]瑜伽仰卧放松休息术
[00:06.12]
[00:07.27]仰卧于地面
[00:09.35]
[00:09.85]双脚微分
[00:11.52]
[00:12.08]双手手心向上
[00:14.83]
[00:15.73]手臂向两侧打开30度
[00:19.86]
[00:20.46]身体呈一条直线
[00:24.18]
[00:25.90]闭上眼睛
[00:27.64]
[00:29.10]全身放松
[00:32.02]
[00:35.16]注意感受自己的呼吸
[00:39.02]
[00:40.32]让你的呼吸缓慢深长
[00:45.38]
[00:49.71]从两脚开始
[00:52.51]
[00:53.32]两脚的大脚趾正在放松
[00:59.58]
[01:02.24]其余的脚趾头
[01:05.57]脚背 脚底
[01:09.67]
[01:11.23]脚跟 脚踝
[01:15.60]
[01:16.93]正在放松
[01:19.81]
[01:23.08]两小腿胫骨
[01:25.95]
[01:27.18]小腿肚子
[01:29.61]
[01:31.36]两膝膝盖
[01:33.60]
[01:34.71]膝盖窝 放松
[01:39.53]
[01:42.19]大腿前面肌肉
[01:45.17]
[01:46.65]大腿后面肌肉
[01:49.62]
[01:51.20]髋部 骨盆 臀部 放松
[02:00.93]
[02:04.70]把注意力放在背部
[02:07.85]
[02:10.02]肾脏 下腰背 上背 放松
[02:22.22]
[02:26.14]腹部 腹内脏器官
[02:31.60]
[02:33.49]胸腔 肋骨
[02:37.91]
[02:39.28]感觉到心脏正在放松
[02:44.26]
[02:46.98]再把注意力放在肩膀
[02:50.01]
[02:51.37]肩关节 上臂 肘部
[02:58.64]
[02:59.98]前臂 手腕 手指头
[03:07.17]
[03:08.52]手背 手心 放松
[03:15.67]
[03:17.81]把注意力放在头部 头皮
[03:22.99]
[03:24.48]后脑勺 额头 面部 放松
[03:34.14]
[03:36.87]脖子 脖子的前侧
[03:41.35]
[03:42.25]后侧 左侧 右侧 放松
[03:50.38]
[03:51.87]现在感觉到全身
[03:55.50]从脚趾头到头顶
[03:59.75]感觉到从脊柱的底端到顶端
[04:04.82]全都放得很松