Shavasana (Corpse Pose) with a lift under the torso [5 minutes]背部支撑的仰尸式5分钟

·         Fold blankets to create a lift under the back the width of the torso. Lie back with the spine supported from the lower back to the shoulders and have an extra blanket for under the head.

·         折叠一块毯子如背部宽窄放在背后，躺下，以毯子支撑，从下背部到肩部，再用另外一个放在头下。

·         Allow the arms and shoulders to tumble to the floor, gently drawing the chest open。

·         让双手臂和双肩沉向地板，温和地打开胸部。

·         As the muscles of the chest soften and open, allow the collar bones to widen and the shoulder blades to drop towards the floor.

·         当胸部的肌肉软化并展开时，让锁骨扩展开，肩胛骨沉向地板。

Viparita Karani (Upside Down Pose) [8—10 minutes]倒箭式8到10分钟

·         Focus on widening and releasing the hip creases outwards, away from the pubic bone.

·         关注于扩展和放松腹股沟向外，远离耻骨。

·         Once the hips begin to release, allow the abdomen to soften in layers from the skin of the belly, back through the abdominal muscles, into the organs and the pelvic bowl.

·         一旦髋部开始放松，让腹部从皮肤层开始软化，向下到腹部肌肉，进入脏器和骨盆。

·         Allow the organs to tumble down out of the pelvis towards the diaphragm.

·         让腹部脏器从骨盆中松解向横膈膜方向。

[8—10 minutes]俯卧仰尸式8到10分钟

·         Focus on releasing the back body, allowing it to soften and to move with the breath.

·         关注于放松身体背后，让这部分软化并随着呼吸运动。

·         Begin with the buttocks, allowing them to release away from the pelvic bones.

·         从肚脐开始，让它远离骨盆。

·         From there, work your way up to the lower back. Allow the lower back to soften with the exhalations and expand with the inhalations

·         然后，按照你的方式向上到下背部。呼气时软化，吸气时扩张。

·         Next, turn your attention to the lower ribs. Allow them to soften and expand, opening up around the kidneys. ，

·         接着，将注意力转到胸廓下部。让这部分软化并扩张，展开向上到肾区周围。

·         After that, draw your attention up to the back ribs. As you allow them to release, encourage smooth and even movement, seeking out any gripped areas and encourage them to free up.

·         接着，向上关注到胸廓后部（背部）。当你让它们放松时，促进松软，甚至是流动，察觉任何方式的紧抓着的区域并促使它们变得自由。

·         Finally, pay attention to the neck, allowing it to soften as the head tumbles down off the bolster onto the blanket.

·         {zh1}，注意力回到颈部，当头部陷入支撑的毯子中时，让颈部松软下来。

Shavasana (Corpse Pose) focusing on the head and neck [5—10 minutes]仰尸式专注于头颈部5到10分钟

·         Lie flat on the back with the head supported by a blanket. If you find that an unsupported Shavasana is uncomfortable for you, use any props that will allow you to release completely.

·         头下枕一个垫子躺下，如果在没有支撑的仰尸式中感觉不舒服，你可以采用任何的支撑物来xx地放松。

·         Take a few minutes to become aware of the weight of your head sinking back into the blanket. Be aware of exactly where the neck ends and the head begins: the neck goes al the way up behind the jaw to the level of the ears. Allow the head to release away from the neck.

·         用几分钟来意识到头部的重量正在陷入毯子中。确切地去意识颈部连接头部的地方：颈部在颌骨后一直到双耳的高度。让头部放松远离颈部。

·         Allow the brain to sink towards the floor inside the skull.

·         让头骨中的脑子下沉向地板。

·         After a minute or so, imagine that the brain is tumbling to one side inside the skull. Allow the head to gently roll to that side. Stay in this position for several breaths, allowing the neck to release under the weight of the head.

·         几分钟之后，想象脑子在头骨中转向一侧。让头部温和地转向那一侧。在那个姿势上保持几次呼吸，让颈部在头部的重量下放松。

·         Imagine the brain now rolling to the other side. Use this image to gently roll the head to the other side, allowing the neck to release once again, repeat this several times.

·         想象脑子现在转到另一侧。并将头温和地转向另一侧，让颈部再一次放松，这样重复几次。

·         Finally, allow the head to roll back to center and to release away from the neck once more.

·         {zh1}，将头部回到中心并再一次放松远离颈部。