
English: 
Hello everyone again
I want to make a set with you for this episode
Yoga and stretching during menstruation
A small amount of exercise will be added
Can make everyone even during menstruation
Can move
And it wo n’t hurt the uterus
Does not cause the uterus to contract, etc.
It also has a relief effect on menstrual pain
No matter how late we start immediately
First we sit on a yoga mat
Sitting cross-legged
We can practice deep breathing together
Close your eyes slowly
Inhale
Lift the rib cage
Open the rib cage and exhale slowly

Chinese: 
大家好 又是我
今集我想跟大家做1套
月經期間做的瑜伽和拉筋
當中亦會加入少量運動
可以讓大家即使在月經期間
都可以活動身體
而且不會傷害子宮
亦不會令子宮收縮等
另外亦有紓緩經痛的作用
事不宜遲 我們立刻開始
首先我們坐在瑜伽墊上
盤腳坐著
我們可以先一起練習深呼吸
慢慢閉上雙眼
然後用鼻吸氣
將肋骨籠提起
打開肋骨籠 慢慢呼氣

Chinese: 
好 再來1次
吸氣
呼氣
第3次 吸氣 呼氣
接著我們會再來1次練習
用鼻吸氣 用口呼氣
因為我覺得月經期間
除了身體會很累以外
我們也會較情緒化
所以有規律及舒服的呼吸
有助放鬆月經期間的心情
好 我們練習1次
慢慢用鼻吸氣
然後用口呼氣

English: 
Good again
Inhale
expiration
Inhale and exhale for the third time
Then we will do another exercise
Inhale with your nose and exhale with your mouth
Because I think during menstruation
Except that the body will be tired
We will be more emotional
So regular and comfortable breathing
Helps relax mood during menstruation
Ok we practice 1 time
Inhale slowly with your nose
Exhale

Chinese: 
我們可以開始
慢慢吸氣
用口呼氣
再來1次 吸氣 呼氣
第3次 吸氣
深呼吸 把呼吸拉長
慢慢用口呼氣 很好
接著會活動肩膊
因為整個人好像很繃緊
慢慢將肩膊拉向後 旋轉向後
然後打開
再來1次
深呼吸 向上拉 呼氣 向下
慢慢吸氣 拉上來
我們會做5次

English: 
We can start
Inhale slowly
Exhale
Inhale and exhale again
3rd inhalation
Take a deep breath
Exhale slowly with your mouth
Then I move my shoulders
Because the whole person seems very tight
Slowly pull your shoulders backwards and rotate backwards
Then open
Come again
Take a deep breath
Inhale slowly and pull it up
We will do 5 times

English: 
1 2 3 4 5
Slowly forward
1 2 3 4 5
Well then put your hands on your knees
Upper body belly slowly approaching feet
Then pull it up
Start by exhaling from the right to the left
Inhale and pull up
Exhale forward
Inhale and pull up
Do 5 starts on each side

Chinese: 
1 2 3 4 5 
慢慢向前
1 2 3 4 5
很好 接著將雙手放在膝頭上
上身 肚子慢慢靠近雙腳
然後拉上來
首先由右邊開始 呼氣向前到左邊
吸氣 拉上來
呼氣 向前
吸氣 拉上來
每邊做5次 開始

English: 
1 2 3 4 5
Turn to the other side
1 2 3 4 5
Very nice and butterfly-like feet
Open feet
Slowly move your feet up and down
Move your feet first
1 2 3 4 5
Then put your hands on your thighs.
Try pressing on the thighs

Chinese: 
1 2 3 4 5
輪到另1邊
1 2 3 4 5 
非常好 接著雙腳呈蝴蝶式
打開雙腳
雙腳慢慢上下移動
先活動雙腳
1 2 3 4 5 
接著雙手放在大腿的位置
嘗試按大腿的筋

Chinese: 
慢慢拉鬆雙腳
然後將雙手扣住雙腳
雙手扣在腳掌上
慢慢呼氣 下去
額頭碰雙手 
慢慢把頭拉上來
拱背下去
但拱背上來
就是這麼簡單
我們做10次練習 開始
呼氣下去 頭頂碰手
拱背上來
下巴向上 下去 碰
拱背上來

English: 
Slowly loosen your feet
Then clasp your hands on your feet
Hands on the feet
Exhaling slowly
Touch your forehead
Slowly pull your head up
Go down
But arch back
It's that simple
We do 10 exercises to start
Exhale and touch your hands above your head
Back up
Chin up and down
Back up

English: 
3 4 5 6 7 8 9 10
Then put your elbows on the ground
If you ca n’t put it in your palm, it ’s no problem.
The most important thing is comfort
Put it down slowly
Then maintain 10 breaths
10 9 8 7 6 5 4 3 2 1
Inhale and pull up

Chinese: 
3 4 5 6 7 8  9 10
接著把手肘放在地上
如果放不到 用手掌也沒有問題
最重要是舒服
慢慢放下去
然後維持10個呼吸
10 9 8 7 6 5 4 3 2 1
吸氣 拉上來

English: 
Then slowly raise her hands
Put your left hand on your right knee
Pull right hand back as far as possible
Slowly pull your upper body to the right and back
Maintain 5 breaths
5 4 3 2 1
Inhale and exhale
Catch your left knee with your right hand
Upper body pull back
Maintain 5 breaths
5 4 3 2 1
Open your hands slowly upwards
Extend hands up
Maintain 5 breaths
5 4 3 2 1

Chinese: 
接著慢慢升起雙手
左手放在右邊膝頭上
右手盡量向後拉
慢慢將上身向右後方拉
維持5個呼吸
5 4 3 2 1
拉起雙手 吸氣 呼氣
右手捉住左邊膝頭
上身向後方拉
維持5個呼吸
5 4 3 2 1
慢慢向上打開雙手
向上延伸雙手
維持5個呼吸
5 4 3 2 1

English: 
Exhale and lower your hands
Let's take a look at the side
While doing the butterfly
Slowly put your forearm on the ground
You will feel the uterus open
Yes we will keep 5 breaths
5 4 3 2 1
We try to put our upper body on the ground
Completely relax
Hip inward
Open your feet as much as possible
Put your hands on your sides
Maintain 10 breaths

Chinese: 
呼氣 放下雙手
接著讓大家看看側面
一邊做蝴蝶式的同時
慢慢將前手臂放在地上
你會感覺子宮好像打開了
沒錯 我們會維持5個呼吸
5 4 3 2 1
我們嘗試將上身放到地上
完全放鬆身體
臀部向內收
盡量打開雙腳
雙手放在身體兩側
維持10個呼吸

Chinese: 
10 9 8 7 6 5 4 3 2 1
雙腳慢慢合起來
然後包住雙腳 伸直
慢慢將雙腳打開
拉回來 再打開
我們會做10次
1 2 3 4 5 6 7 8 9 10
很好雙腳放在地上
雙手捉住後踭
然後做橋式
嘗試將胸口貼近下巴
維持動作

English: 
10 9 8 7 6 5 4 3 2 1
Slowly close your feet
And wrap your feet straight
Open your feet slowly
Pull back and open
We will do it 10 times
1 2 3 4 5 6 7 8 9 10
Place your feet on the ground
Caught Houyi with both hands
Bridge
Try to keep your chest close to your chin
Sustain action

Chinese: 
盡量將肩胛骨向內收
膊頭頂部貼著地
我們呈11字腳
維持10次呼吸
10 9 8 7 6 5 4 3 2 1
將雙腳放在地上 然後升起
伸直的 把腳尖指向上身方向
然後慢慢伸直
伸直時吸氣  呼氣時腳尖指向身體

English: 
Try to bring your scapula inward
The top of the shirt is on the ground
We are 11-legged
Maintain 10 breaths
10 9 8 7 6 5 4 3 2 1
Put your feet on the ground and raise
Point your toes straight up
Then slowly straighten
Inhale when straight, point toe when exhaling

English: 
We will do 10 starts
1 2 3 4 5 6 7 8 9 10
And slowly wrap your feet
Fold right foot over left foot
And then make another circle
Step on toes
Then turn the lower body to the left
Upper body turned to the right
We maintain 10 breaths

Chinese: 
我們會做10次 開始
1 2 3 4 5 6 7 8 9 10
然後慢慢將雙腳纏繞
將右腳疊在左腳上面
然後再繞一個圈
把腳尖踩在地上
接著將下半身轉向左邊
上身轉向右邊
我們維持10次呼吸

English: 
10 9 8 7 6 5 4 3 2 1
Slowly return to the middle and turn your feet
Fold left foot over right foot
And turn your legs tightly
Point your toes to the ground first
Then pull your feet to the right
Upper body turned to the left
Maintain 10 breaths

Chinese: 
10 9 8 7 6 5 4 3 2 1
慢慢回到中間 然後轉腳
將左腳疊在右腳上面
然後轉一個圈 纏緊雙腳
先將腳尖指向地面
接著將雙腳拉向右邊
上身轉向左邊
維持10次呼吸

English: 
10 9 8 7 6 5 4 3 2 1
Back to the middle
Then spread your feet
It seems that the knee is close to the ground
Then grab the feet with both hands
Spread your feet as far as possible on the ground
We maintain 10 breaths
10 9 8 7 6 5 4 3 2 1
Try to straighten your feet
If you ca n’t do it, stay where you were
Try to straighten your feet if you can
Spread your feet
Maintain 10 breaths

Chinese: 
10 9 8 7 6 5 4 3 2 1
回到中間位置
然後張開雙腳
好像膝蓋快將貼近地面
然後雙手捉住腳板位置
張開雙腳 盡量按在地上
我們維持10次呼吸
10 9 8 7 6 5 4 3 2 1
嘗試伸直雙腳
如果做不到便保持在剛才位置
如果可以便嘗試伸直雙腳
張開雙腳
維持10次呼吸

English: 
10 9 8 7 6 5 4 3 2 1
Pull your feet back
Clasped hands
Maintain 10 breaths
Relax upper body
10 9 8 7 6 5 4 3 2 1
Okay then stretch the upper and lower body
We stretch
Take a deep breath
Exhale slowly with your nose

Chinese: 
10 9 8 7 6 5 4 3 2 1
將雙腳拉回來
雙手纏緊雙腳
維持10次呼吸
放鬆上身
10 9 8 7 6 5 4 3 2 1
好 接著拉長上身和下身
我們伸一個懶腰
深呼吸一口氣
然後用鼻慢慢呼氣

Chinese: 
放鬆整個人
好 再來一次
拉長上身和下身
然後慢慢呼氣 完全放鬆
最後一次 慢慢吸氣
呼氣 放鬆
將雙手放在身體兩旁
我們再一次一起呼吸
深呼吸3次
慢慢用鼻吸氣
用鼻呼氣

English: 
Relax the whole person
Good again
Elongated upper and lower body
Exhale slowly and relax completely
Inhale slowly one last time
Exhale and relax
Put your hands on both sides of your body
We breathe again
Take a deep breath 3 times
Inhale slowly with your nose
Exhale with your nose

Chinese: 
再來一次 吸氣 呼氣
再來一次 慢慢吸氣 呼氣
最後一次 吸氣 呼氣

English: 
Inhale and exhale again
Take another breath slowly
Inhale for the last time

English: 
We can slowly put the double boards on the ground
Then turn your body to the left
Then put his hands on the ground
Pull up slowly

Chinese: 
我們可以慢慢將雙板放在地上
然後將身體轉向左邊
接著雙手放在地上
慢慢拉起身體

Chinese: 
今堂已經完成
那你會發覺為何好像很舒服
又好像不用發力
我會建議如果你是月經週期的首3天
其實要避免做過多運動
我自己認為 如果處於月經週期
身體流失大量血液
其實我們需要休息
和不可給予子宮太大壓力或負擔
所以我會建議無論做任何運動
最好暫停涉及腹部的動作
當然一次半次是沒關係的
但是如果那數天不舒服
可以做這套運動
連心靈和身體都有舒緩和舒適的感覺
好 我們下一集再見

English: 
Tonight has been completed
Then you will see why it seems very comfortable
It doesn't seem to work hard
I would suggest if you are the first 3 days of your menstrual cycle
Actually, avoid doing too much exercise
I think if it ’s during the menstrual cycle
The body loses a lot of blood
Actually we need to rest
And should not put too much pressure or burden on the uterus
So I would recommend no matter what kind of exercise
It's best to pause movements involving the abdomen
Of course it doesn't matter once and a half
But if those days are not comfortable
Can do this exercise
Soothes and comforts the mind and body
Ok we will see you in the next episode

English: 
If you like my channel
Remember to subscribe to my channel
If you like my video
Then I have more motivation to share with you
Bye

Chinese: 
如果你喜歡我的頻道
記得訂閱我的頻道
如果讚好我的影片
那我便有更大動力拍片分享給大家
拜拜
