
Chinese: 
大家好 又是我
今天我想跟大家做1小時的排毒瑜伽
很多人想要初級瑜伽
有些人則認為已經跟我做運動很久了
可否嘗試稍有難度的呢？
但我的確難以抽這麼多時間
每次都拍1小時的瑜伽課給大家
所以今天我會提供不同的選擇給大家
我希望大家可以保持1星期至少做3次
每次都可以挑戰自己
嘗試能否從選擇1到選擇2 或者由選擇2到選擇3

English: 
Hello everyone again
Today I want to do 1-hour detox yoga with everyone
Many people want elementary yoga
Some people think they have been exercising with me for a long time
Can you try something slightly more difficult?
But it is really difficult for me to spend so much time
1 hour yoga class for everyone
So today I will offer different options to everyone
I hope you can keep doing it at least 3 times a week
Challenge yourself every time
Try to go from choice 1 to choice 2 or from choice 2 to choice 3

English: 
I hope to meet the different requirements of everyone
After you finish you will feel very relaxed
Today is slower and easier
So everyone can do it slowly
The most important thing is breathing
Many people do n’t know how to breathe
If you can't keep up with the rhythm of your breathing
You breathe in with your nose
Exhaling with your nose is OK
If some movements cannot be balanced
You can try to hold a fixed point
Focus on breathing
You will find it easier to find a sense of balance
Without further ado, we can start working immediately
We are now officially started
First we sit cross-legged

Chinese: 
我希望可以滿足到大家不同的要求
做完後你會感到整個人非常放鬆
今天這堂比較慢 而且比較輕鬆
所以大家可以慢慢做
最重要的是呼吸方面
很多人都不懂得呼吸
如果你跟不上呼吸的節奏
你按照自己平日用鼻吸氣的節奏
用鼻呼氣已經可以
如果有些動作無法平衡
你可以嘗試看住一個定點
把注意力集中在呼吸上
你會發覺較易找到平衡感
事不宜遲 我們可以立刻開始 加油
我們現在正式開始
首先我們盤腳坐

Chinese: 
雙手放在膝頭上
記住要提起臀部
坐在臀大肌上
千萬不要坐在尾龍骨上
接著將手輕輕放在膝頭上
閉上眼睛
我們嘗試用鼻吸氣
提起肋骨
然後用鼻呼氣
再來1次 吸氣
呼氣
最後1次把肩膀提起
呼氣 放鬆肩膀

English: 
Hands on knees
Remember to lift your hips
Sitting on the glutes
Never sit on the tail keel
Then gently put your hand on your knee
Close your eyes
We try to inhale
Lift the ribs
Exhale with your nose
One more breath
expiration
Lift your shoulders for the last time
Exhale and relax your shoulders

English: 
We continue to get used to it
Slow and long breathing
Relax our shoulders
Straighten back
Then we will slowly do the life energy breathing method
Just follow my instructions
We close our eyes and use our noses from start to finish
So that when we exhale we take our belly in
Belly as we inhale
It's that simple
We will keep doing it slowly and close our eyes to start

Chinese: 
我們繼續慢慢熟習
又慢又長的呼吸
將我們的肩膀放鬆
拉直背部
然後我們會慢慢做生命能量呼吸法
跟隨我的指示便可
我們合上眼 然後由始至終都是用鼻
好 當我們吐氣時 將肚向內收
當我們吸氣時 鼓起肚子
就是這麼簡單
我們會一直做 慢慢閉上眼 開始

English: 
Slowly relax, take a deep breath and hold your breath
Exhale slowly
One more breath
Lift the rib cage and hold your breath
Exhale slowly
Ok then we come again
Close your eyes and exhale
Stomach starts when inhaling

Chinese: 
慢慢放鬆 用鼻深呼吸 然後閉氣
接著慢慢呼氣
再來1次 吸氣
提起肋骨籠然後閉氣
然後慢慢呼氣
好 然後我們再來1次
閉上眼 呼氣時收腹
吸氣時鼓起肚子 開始

Chinese: 
慢慢呼氣 然後吸氣 閉氣3秒
然後用鼻呼氣
再來1次 吸氣
閉氣3秒
然後慢慢呼氣
很好 剛才的呼吸法可以為我們的肺部充氣
而且可以提高抵抗力
亦可以加速新陳代謝
亦會令吸吸更暢通
令心肺功能更健康

English: 
Exhale slowly and inhale for 3 seconds
Exhale with your nose
One more breath
Hold for 3 seconds
Exhale slowly
It ’s good that our breathing method can inflate our lungs.
And can increase resistance
Can also speed up metabolism
It will also make breathing easier
Make your heart and lungs healthier

English: 
Then we have to officially start
We continue to sit cross-legged
Or you can put the foot you just dangled
Reverse direction
Well then we clasp our hands
Pull your shoulders back and pull down after clasping your hands
Then push it backhand
Then push it backhand
Keep your chest pulled forward
Then raised one's hands
When we raise our hands
Note that your hands should be close to your ears
But shoulders away from ears
Keep moving for 10 breaths
10 9 8 7 6 5 4 3 2 1

Chinese: 
接著我們要正式開始
我們繼續盤腳坐
或者可以把剛才盤在下方的腳放上來
倒轉方向
好 接著我們將雙手扣手
扣手後 將肩膀拉向後 拉向下
然後反手推向前
然後反手推向前
保持胸口拉向前
接著升起一雙手
當我們升起一雙手時
留意雙手應該是貼著耳朵
但肩膀遠離耳朵
保持動作 維持10個呼吸
10 9 8 7 6 5 4 3 2 1

English: 
Very good and then exhale slowly
Body turned to the right
Maintain 5 breaths
5 4 3 2 1
Exhale back to the middle
Take a deep breath
Inhale and exhale
Body turned to the left
The lower body remains unchanged when we turn around
Maintain 5 breaths
5 4 3 2 1
Exhale to the middle
Then slowly open your hands to the sides

Chinese: 
非常好 然後慢慢呼氣
身體轉向右邊
維持5個呼吸
5 4 3 2 1
呼氣 返回中間
深呼吸一口氣
吸氣 呼氣
身體轉向左邊
當我們轉身時 下半身依然保持不變
維持5個呼吸
5 4 3 2 1
呼氣 拉到中間
然後慢慢打開雙手到身體兩側

Chinese: 
接著用左手將頭由右邊拉到左邊
右手放在地上便可
好 現在應該會感覺到右頸被拉開
我們維持5個呼吸
保持規律呼吸
5 4 3 2 1
將手稍微拉向後
放在右邊頭部位置 然後拉向前
你現在應該會感覺到
右側斜後的位置有拉扯的感覺
維持5個呼吸

English: 
Then use your left hand to pull your head from right to left
Put your right hand on the ground
OK, now you should feel the right neck pulled apart
We maintain 5 breaths
Keep breathing regularly
5 4 3 2 1
Pull your hand back slightly
Put it on your right head and pull forward
You should now feel
There is a feeling of pulling on the right diagonal position
Maintain 5 breaths

English: 
5 4 3 2 1
Relax our heads down
Left hand on the ground
Pull your head to the right and hold your left side with your right hand
Pull to the right and keep your left hand on the ground
Maintain 5 breaths
5 4 3 2 1
It ’s very good to pull your hand slightly back and tilt your head forward
Stretching to the left diagonally
Maintain 5 breaths

Chinese: 
5 4 3 2 1
將我們的頭放鬆向下
左手放在地上
把頭拉到右邊 用右手拉住頭的左側
拉到右邊 左手保持放在地上
維持5個呼吸
5 4 3 2 1
非常好 將手稍微拉向後  將頭斜向前
伸展左邊斜後的位置
維持5個呼吸

English: 
5 4 3 2 1
Put your right hand on the ground
Place your chin on your chest
Keep breathing and slowly pull your head up
Pull right out
Press elbows on the ground
If you can't press on the ground it doesn't matter stay in option 1
If you can, you can try to choose 2
Press elbows on the ground and pull left to right
When we pull to the right the navel faces the ceiling
Watching the ceiling for 5 breaths
5 4 3 2 1
Press your left hand to the right

Chinese: 
5 4 3 2 1
將右手放到地上
下巴貼在胸口位置
保持呼吸 然後慢慢拉起頭部
將右手拉向外
將手肘按在地上
如果無法按在地上  沒關係 留在選擇1
能夠做到的話可以嘗試選擇2
將手肘按在地 然後把左手拉到右邊
當我們拉到右邊時 肚臍面向天花板
眼望天花板 維持5個呼吸
5 4 3 2 1
將左手按在右邊

English: 
If you can press your elbow on the ground
If it doesn't work, stay in option 1
There is no problem with both hands and elbows off the ground
Option 2 is to press 2 elbows to the ground
The left hip should be pressed hard on the ground
Maintain 5 breaths
5 4 3 2 1
Put your hands forward and exhale forward
Then pull to the left
Press elbows on the ground
If you ca n’t, keep your hands straight
But I hope your right hip can stick to the ground
And then press down on the elbow

Chinese: 
如果可以 可以將手肘按在地上
如果不行就停留在選擇1
雙手手肘離地也沒有問題
選擇2是將2邊手肘按地之餘
左邊臀部應該用力按在地上
維持5個呼吸
5 4 3 2 1
將雙手向前放 呼氣向前
然後拉到左邊
將手肘按在地上
如果不行 保持雙手伸直
但我希望你的右邊臀部能盡量貼在地上
然後將手肘嘗試按下去

Chinese: 
維持5個呼吸
5 4 3 2 1
吸氣 將右手拉向上
拉到左邊 肚臍面向天花板
眼望天花板 維持5個呼吸
5 4 3 2 1
然後慢慢拉起上身
我們將手慢慢向後拉 手指指向後

English: 
Maintain 5 breaths
5 4 3 2 1
Inhale and pull the right hand up
Pull to the left belly button facing the ceiling
Watching the ceiling for 5 breaths
5 4 3 2 1
Then slowly pull up your upper body
We slowly pull our hands backwards and point our fingers back

Chinese: 
將身體慢慢拉向前
雙手慢慢拉向後
盡量拉開手和腳的距離
然後頭部放鬆向下
將頭放鬆在肩膀位置 躺下去
維持5個呼吸
5 4 3 2 1
將腳拉起至90度
甚至選擇2是將腳拉向頭的方向
維持5個呼吸

English: 
Pull your body forward slowly
Pull your hands slowly backwards
Keep your hands and feet apart
Then relax your head down
Lie your head down on your shoulders
Maintain 5 breaths
5 4 3 2 1
Raise your feet to 90 degrees
Even option 2 is to pull your feet towards the head
Maintain 5 breaths

Chinese: 
5 4 3 2 1
將手肘拉起 返回後面坐
身體呈坐著的姿勢
將右腳拉向身體 放在左腳大腿外側
接著將腳貼近胸口位置
將身體拉直
然後將右手放向後 升起左手 吸氣
提起胸膛然後呼氣
轉身 將手肘放在右腳大腿外側
上身向後轉 記得要挺直身體

English: 
5 4 3 2 1
Pull your elbows back and sit back
Body posture
Pull your right foot towards your body and place it outside your left thigh
Then put your feet close to your chest
Straighten the body
Then put your right hand back and lift your left hand to inhale
Lift your chest and exhale
Turn and place your elbows on the outside of your right thigh
Turn your back up and remember to keep your body straight

Chinese: 
保持5個呼吸
5 4 3 2 1
如果你們是初級者 可以留在選擇1
如果你想再挑戰自己 可以嘗試選擇2
將手向後
放在大腿與小腿之間並向後
然後捉住右手 維持動作
上身依然保持轉向後 眼望向後
選擇3 可以嘗試伸直右手
維持動作 5 4 3 2 1

English: 
Hold 5 breaths
5 4 3 2 1
If you are beginners you can stay in option 1
If you want to challenge yourself again, you can try option 2.
Back hand
Placed between thighs and calves and backwards
And then grab the right hand to maintain movement
The upper body still keeps turning and looks backwards
Option 3 can try to straighten your right hand
Hold action 5 4 3 2 1

Chinese: 
接著可以放鬆手 然後呼氣
將右腳打橫放在左腳上面
由臀部開始保持垂直坐姿
上身延伸向上 深呼吸
將雙手扣手向後 呼氣
慢慢呼氣 將上身向前
腳趾指向上身方向
盡量眼望前方 不需要看著雙腳
令背部能夠拉得更直
肚子貼在大腿

English: 
Then you can relax your hands and exhale
Place your right foot horizontally on top of your left foot
Maintain a vertical sitting position from your hips
Upper body stretches upwards and takes a deep breath
Clap your hands and exhale backwards
Exhale slowly to move your upper body forward
Toes point to the upper body
Try to look forward without looking at your feet
To straighten the back
Stomach on thigh

English: 
Maintain 5 breaths 5 4 3 2 1
Inhale and pull up the body
Then you can slowly pull your feet closer to your body
Hold your hands on the left sole
If you are a beginner you can try to catch your knees
Just get closer
Option 2 is to catch your feet
Then slowly try to pull your feet closer to your upper body.
Hold action 5 4 3 2 1
Exhale and lower your feet to relax

Chinese: 
維持5個呼吸 5 4 3 2 1
吸氣 拉起身體
接著可以將腳慢慢拉近身體
然後將雙手捉住左邊腳掌位置
如果你是初級者 可以嘗試捉住膝頭
只要拉近身體就可以
選擇2是可以捉住雙腳
然後慢慢嘗試將雙腳拉近上身方向
維持動作 5 4 3 2 1
呼氣 放下雙腳 放鬆一下

English: 
Very well done
Then flex your left foot on the outside of your right thigh
Straighten your knees against your chest and straighten your upper body
Open your chest and pull down with your left hand
Inhale with your right hand
Extend the waist and turn to place your elbows outside your left knee
Then turn back to maintain 5 breaths
5 4 3 2 1
Beginners can stay here to maintain regular breathing
Challenge 2 if you want to try

Chinese: 
做得非常好
接著將左腳屈曲 放在右腳大腿外側
將膝頭貼近胸口 將上身拉直
打開胸膛 左手拉向後 放下
將右手拉向上 吸氣
延伸腰側 然後轉身將手肘放在左膝外方
然後向後轉 維持5個呼吸
5 4 3 2 1
初級者可以停留在此 維持規律呼吸
如果想嘗試 可挑戰選擇2

Chinese: 
手放在大腿和小腿中間
然後與左手緊扣放在後
當我們緊扣雙手後 可以嘗試選擇3
就是把手伸直
如果不行 緊扣已經可以
望向後 如果可以 嘗試拉直左手
維持5個呼吸 5 4 3 2 1
非常好 我們將身體拉向前
左腳打橫放在右腳大腿上
 然後我們坐直身體

English: 
Put your hands between your thighs and calves
And then fasten it with your left hand.
When we clasp our hands, we can try 3
Is straightening my hands
If it does n’t work, it ’s ok
Looking backwards, if you can try to straighten your left hand
Maintain 5 breaths 5 4 3 2 1
Very good we pull the body forward
Place your left foot horizontally on your right thigh
Then we sit up straight

Chinese: 
 臀部坐好 將腳尖指向身體方向
 將雙手拉向後
 打開胸口 然後慢慢呼氣向前
 將胸口貼在大腿方向 眼望前方
 維持5個呼吸 5 4 3 2 1
 吸氣拉起身體
 接著可以屈曲雙腳
 選擇1 可以將腳慢慢拉近上身然後停留
 選擇2 雙手可以捉住腳掌位置
 嘗試拉近至面部的方向
 要挺直背部

English: 
Sit on your hips and point your toes towards your body
Pull your hands backwards
Open your chest and exhale slowly forward
Place your chest in front of your thighs and look forward
Maintain 5 breaths 5 4 3 2 1
Inhale and pull up the body
Then you can flex your feet
Option 1 can slowly pull your feet closer to your upper body and stay
Option 2 With both hands to catch the soles of your feet
Try to get closer to the face
Straighten your back

Chinese: 
 保持動作 維持5個呼吸 5 4 3 2 1
 放鬆雙腳
 接著慢慢拉向前
 做貓牛式
 將手與肩膀成1直線
 膝頭也要與臀部成1直線
我們慢慢將腰向下拉 臀部拉向上
 眼望向上
將肩膀拉向後 打開胸口位置
 維持動作 吸氣
 慢慢呼氣

English: 
Keep moving for 5 breaths 5 4 3 2 1
Relax feet
Then slowly pull forward
Cat and cow
Align hands with shoulders
Knees should be aligned with hips
We slowly pull the waist down and the hips up
Look up
Pull your shoulders back to open your chest
Sustain action inhalation
Exhale slowly

English: 
Inward abdomen
Looking at the thigh
One more breath in
Exhale and pull down
One more breath in
Exhale inward
Inhale and exhale again
Inhale and exhale for the last time
This time we will add foot movements
Lift right foot
When we lift our right foot
Slowly flex as close to the top of your head as possible

Chinese: 
 向內收腹
眼望大腿方向
 再來1次 吸氣向上
呼氣 拉向下
 再來1次 吸氣向上
 呼氣 向內收
 再來1次 吸氣 呼氣
 最後1次 吸氣 呼氣
 今次我們會加上腳的動作
 提起右腳
 當我們提起右腳時
慢慢屈曲 盡量接近頭頂

Chinese: 
 然後呼氣向前時
 我們將身體向內捲
 然後嘗試將膝頭碰額頭 開始
 1 呼氣向前
 2 吸氣拉上
 3 4 5 6 7 8 9 10
 非常好 輪到另1邊
拉起左腳 向後
然後慢慢屈曲
盡量接近頭頂 然後慢慢呼氣到額頭
 我們會做10次 開始

English: 
When exhaling forward
We roll our bodies inward
And then try to touch your knees on your forehead
1 Exhale forward
2 Inhale and pull up
3 4 5 6 7 8 9 10
Very good turn to the other side
Pull your left foot backwards
Then slowly flex
Try to get close to the top of your head and exhale slowly to your forehead
We will do 10 starts

Chinese: 
1 2 3 4 5 6 7 8 9 10
 然後將雙手合併放在地
 然後拉起右手向上
 吸氣 呼氣 拉向下
輪到左手拉向上
 呼氣 拉向下
 接著打開雙手
然後撐起雙腳向後 呈平板姿勢

English: 
1 2 3 4 5 6 7 8 9 10
Then put your hands together on the ground
Then pull up your right hand
Inhale, exhale, pull down
Turn left hand up
Exhale and pull down
Then open both hands
Then prop up your feet and put them in a flat position.

Chinese: 
 維持5個呼吸 5 4 3 2 1
 然後慢慢拉起右手
 選擇1 可以將左邊膝頭放在地上
 伸直右手向上
 選擇2 可以伸直雙腳 膝頭離開地板
選擇3 可以嘗試將右腳離開地板 拉向上
 甚至用2隻手指捉住腳趾
 將盤骨向前拉
 保持動作 維持10個呼吸
 10 9 8 7 6 5 4 3 2 1
 慢慢放下腳 拉到中間

English: 
Maintain 5 breaths 5 4 3 2 1
Then slowly pull up your right hand
Option 1 places your left knee on the ground
Straighten right hand up
Option 2 can straighten your knees off the floor
Option 3 can try pulling your right foot off the floor
Even catch the toes with 2 fingers
Pull the pelvis forward
Keep moving for 10 breaths
10 9 8 7 6 5 4 3 2 1
Slowly lower your feet to the middle

Chinese: 
 我們保持5個呼吸 5 4 3 2 1
拉起左手
 選擇1 可以將膝頭放在地上
選擇2 可以將膝頭離開地板
 選擇3 可以伸直左腳向上
 用食指和中指捉住大拇趾
將腳拉向上
 盡量將盤骨推向前 維持10個呼吸
 10 9 8 7 6 5 4 3 2 1
呼氣 放下
回到平板姿勢
然後將身體拉向上 做上狗式

English: 
We keep 5 breaths 5 4 3 2 1
Pull up left hand
Option 1 places your knees on the ground
Option 2 to take your knees off the floor
Option 3 can straighten left foot up
Use your index and middle fingers to catch the big toe
Pull feet up
Push the disc bone forward as far as possible to maintain 10 breaths
10 9 8 7 6 5 4 3 2 1
Exhale
Back to tablet pose
Then pull your body up to do a dog pose

English: 
Maintain 5 breaths
Keep your hands on the ground as much as possible and open your chest
Pull your shoulders back and you can open your feet
Then flex your feet and pull up as much as possible
If you want to challenge yourself,
You can choose 2 to slowly pull your hands towards the body
5 fingers push the upper body up
Try touching your feet back

Chinese: 
維持5個呼吸
盡量將手按在地上 盡量將胸口打開
肩膀拉向後 然後可以將雙腳打開
 接著屈曲雙腳
盡量拉向上身
維持動作如果想再挑戰自己
可以選擇2將雙手慢慢拉向身體方向
 5隻手指按地 將上身推起
 嘗試將頭向後碰腳板

Chinese: 
 接著呼氣 放鬆 拉向後
 回到嬰兒式 休息5個呼吸
 然後用腳尖升起身體
做下狗式
 維持5個吸吸 5 4 3 2 1
 屈曲膝頭 雙腳跳向前

English: 
Then exhale and relax.
Back to baby-style rest 5 breaths
Then raise your body with your toes to do a doggy style
Maintain 5 suctions 5 4 3 2 1
Flex your knees and feet forward

Chinese: 
 10 9 8 7 6 5 4 3 2 1
 慢慢屈曲雙腳 站起來
 伸直雙手向上
 雙手反手扣起 然後推向上
 將腳尖踮起來
 維持5個呼吸 5 4 3 2 1
 呼氣 拉下來
 我們將雙手伸直向上 做半月式
 雙手拉向後 做1個後彎
 呼氣向前 呈90度
 然後向前 做站立前彎式
 將左腳踏向後
前腳呈90度 將膝頭放在地

English: 
10 9 8 7 6 5 4 3 2 1
Slowly flex your feet and stand up
Straighten hands up
Buckle up with both hands and push up
Tiptoe
Maintain 5 breaths 5 4 3 2 1
Exhale down
We straightened our hands up to do the half moon
Two hands pull backwards
Exhale 90 degrees forward
And then stand forward and bend forward
Turn left foot back
Put your knees on the ground at 90 degrees

English: 
Lift your knees and back your right foot
Flex your hands after making the tablet
Close to the sides of the body to do a flat style
Inhale slowly and pull up to do the dog style
And stepped on toes
Do the dog
Then place your left foot forward and your right knee on the ground.
Press your hands to the ground and pull your right foot forward
Exhale and flex your feet and slowly inhale
Straighten your hands and pull back
Do a half moon and bend your upper body backwards

Chinese: 
 提起膝頭 將右腳踏向後
 做完平板後將雙手屈曲
 貼近身體兩旁 做平板式
 慢慢吸氣 拉向上 做上狗式
然後腳尖踏地 把身體推向後
 做下狗式
接著將左腳踏向前 右腳膝頭放在地
 將雙手按在地 右腳拉向前
 呼氣 屈曲雙腳 慢慢吸氣
伸直雙手拉向後
做半月式 將上身向後彎

Chinese: 
 呼氣向前 屈曲90度
 然後做站立前彎式 將雙腳伸直
腹部貼近大腿方向
 右腳踏向後1步 前腳呈90度
後腳膝頭放在地 然後將雙手按在地
 將左腳拉向後 呈平板姿勢
 然後慢慢拉下去 做平板式
維持動作3秒 然後慢慢吸氣 拉向上
 做上狗式
 將肩膀打開 腳尖碰地
 將身體推向後 做下狗式

English: 
Exhale and bend forward 90 degrees
Then stand forward and bend your feet straight
Abdomen close to thighs
Right foot backward 1 step forward foot 90 degrees
Put your back knees on the ground and press your hands to the ground
Pull your left foot back into a flat position
Then slowly pull it down to make a flat style
Hold the action for 3 seconds and slowly inhale and pull upwards
Do dog style
Open your shoulders and toes
Push your body backwards

English: 
Maintain 5 breaths 5 4 3 2 1
Place your right foot forward and your left knee on the ground
Then pull your left foot forward and exhale for a forward bend.
Inhale and pull up
Straighten your hands and slowly bend back to make a half moon
Inhale with hands folded on your chest
We will do it again, this time we will add a little more asana
You have different options
Once again, straighten your hands up
Then exhale slowly and bend backwards to do half moon

Chinese: 
維持5個呼吸 5 4 3 2 1
 將右腳踏向前 左腳膝頭放在地
然後將左腳拉向前 呼氣 做站立前彎
吸氣 拉向上
雙手伸直 然後慢慢向後彎 做半月式
 吸氣 雙手合十放在胸前
 我們會再做1次 這次會多加一點體式
 你有不同的選擇
 再來1次 將雙手伸直向上
 然後慢慢呼氣向後彎 做半月式

Chinese: 
 吸氣 向前呈90度 呼氣
 做站立前彎
將左腳拉向後 然後將膝頭放在地
選擇1 可以將雙手拉起
 選擇2 可以將後腳膝頭屈曲
 雙手向後捉住腳趾
 然後慢慢嘗試將頭放在腳板上
 維持動作 5 4 3 2 1
 吸氣 拉起身體
將雙手按在地上

English: 
Inhale and exhale forward 90 degrees
Do a forward bend
Pull your left foot backwards and place your knees on the ground
Option 1 can lift both hands
Option 2 can flex your hind feet
Caught your toes backwards
Then slowly try to put your head on the feet
Hold action 5 4 3 2 1
Inhale and pull up the body
Put your hands on the ground

Chinese: 
 然後將前腳伸直 重心推向後
 伸展大腿後肌
 維持動作 5 4 3 2 1
吸氣 拉向前 然後將右腳踏向後
 將手肘向後 夾實身體兩側
維持動作 5 4 3 2 1
 呼氣 下去
將身體拉上來 做上狗式
 盡量將胸口打開 肩膀向後拉
維持動作 5 4 3 2 1
 腳尖踏地 將重心推向後
將上身與大腿的距離拉近

English: 
Then straighten your front feet and push your weight backwards
Stretching thigh muscles
Hold action 5 4 3 2 1
Inhale and pull forward then right foot backwards
Clamp your elbows backwards to your sides
Hold action 5 4 3 2 1
Breathe out
Pull your body up to do a dog style
Open your chest as far as you can and pull back
Hold action 5 4 3 2 1
Toes push the center of gravity backwards
Close the upper body to the thigh

English: 
Do a doggy style to maintain 5 breaths
5 4 3 2 1
Pull your left foot forward and your right foot on the ground
Option 1 Straighten your hands up and maintain 10 breaths
Option 2 Pull up your hind feet
Flex your knees and catch your toes with your hands backwards
Then relax your head on your feet
Maintain 5 breaths 5 4 3 2 1
Inhale and pull up

Chinese: 
 做下狗式
維持5個呼吸
5 4 3 2 1
將左腳拉向前 右腳放在地
 選擇1 將雙手伸直向上並維持10個呼吸
 選擇2 將後腳拉起
 屈曲膝頭 雙手向後捉住腳趾
 接著頭放鬆在腳上
 維持5個呼吸 5 4 3 2 1
 吸氣 拉上來

Chinese: 
 呼氣 雙手按在地上
將右腳推向前 做站立前彎
呼氣 吸氣
 再1次呼氣
 吸氣 拉起雙手 再來1次
 慢慢呼氣向後 做半月式
 吸氣向前 呈90度
呼氣 將身體向前彎
 然後這次將右腳拉向後
再來1次 將雙手升起
 選擇1 可以維持10個呼吸

English: 
Exhale with hands on the ground
Push your right foot forward to stand forward
Exhale
Exhale again
Inhale and raise your hands again
Exhale slowly and do half moon
Inhale forward 90 degrees
Exhale and bend your body forward
Then this time pull your right foot backwards
One more time, raise your hands
Option 1 can maintain 10 breaths

English: 
Option 2 can flex your knees and pull your hands backwards
Grab your toes and slowly place your head on your feet
Hold action 5 4 3 2 1
Inhale and pull up
Hold the floor with both hands and pull the left foot backward to make a flat style
Hold your body with both hands to hold 5 breaths
5 4 3 2 1
Inhale and pull up for doggy style
Open your chest and pull your shoulders back
Hold action 5 4 3 2 1
Push your upper body toward your thighs with your toes

Chinese: 
 選擇2 可以將膝頭屈曲 將雙手拉向後
 捉住腳尖 頭部慢慢放在腳上
保持動作 5 4 3 2 1
 吸氣 拉上來 呼氣
 雙手按住地板
左腳拉向後 做平板式
雙手夾實身體 保持5個呼吸
 5 4 3 2 1
吸氣 拉起 做上狗式
 將胸口打開 肩膀向後拉
 保持動作 5 4 3 2 1
 腳尖踏地 將上身推向大腿方向 做下狗式

English: 
Maintain 5 breaths 5 4 3 2 1
Put your right foot forward and your left foot behind
Option 1 is to raise your hands to maintain 10 breaths
Option 2 is to slowly bend your knees and catch your feet backwards
Relax your head and maintain 5 breaths backwards
5 4 3 2 1
Inhale and pull up
Hold the floor with both hands and pull your left foot forward
Exhale and clasp your hands on your calf.

Chinese: 
維持5個呼吸 5 4 3 2 1
將右腳踏向前 左腳在後
 選擇1是升起雙手 維持10個呼吸
 選擇2是將膝頭慢慢屈曲 雙手向後捉住腳板
頭放鬆向後 維持5個呼吸
 5 4 3 2 1
 吸氣 拉上來
 雙手按住地板 左腳拉向前
 呼氣向前 將雙手扣在小腿

English: 
Relax the whole person 5 4 3 2 1
Inhale slowly and pull it up
The focus of our magic chair style should be placed on the heel and the upper body as straight as possible.
Tighten your pelvic knees as far as possible
Hold action 5 4 3 2 1
Very straight up
Pull your left foot backwards
The heels of the front and back feet are straight

Chinese: 
 放鬆整個人 5 4 3 2 1
 慢慢吸氣 拉上來
我們做幻椅式  重心應該放在腳跟後 上身盡量拉直
盡量收緊骨盆 膝頭不應超過腳趾
 維持動作 5 4 3 2 1
 非常好 伸直上身
 手撐腰 左腳拉向後
 前腳與後腳的腳跟呈1直線

Chinese: 
 伸直雙腳 雙手撐腰 盡量打開手肘向後
 慢慢將上身拉到90度並呼氣
 吸氣 維持5個呼吸 5 4 3 2 1
非常好 拉上來嘗試將雙手扣起
 再來1次 這次嘗試再往下拉
盡量將上身貼近大腿
 否則停留在選擇1 90度的位置便可
 選擇2是將胸口貼向大腿
 維持動作 5 4 3 2 1
吸氣 拉起上身

English: 
Straighten your feet with your hands on your waist and open your elbows as far back as possible.
Slowly pull your upper body to 90 degrees and exhale
Inhale for 5 breaths 5 4 3 2 1
Very good to pull up and try to clasp your hands
Do it again and try again
Try to keep your upper body close to your thighs
Otherwise, stay at the position of 1 90 degrees.
Option 2 is to place your chest against your thighs
Hold action 5 4 3 2 1
Inhale and pull up

Chinese: 
 然後將前腳屈曲90度 我們會做戰士第1式
 將雙手伸直向上 雖然前腳呈90度 後腳伸直
但重心是中間位置
 將雙手拉向上 延伸腰側位置
 維持動作 5 4 3 2 1
 接著嘗試將後腳提起
 然後將雙手伸向前 將左腳提起
 身體呈T字型 做戰士第3式

English: 
And then bend the front foot 90 degrees, we will do Warrior Type 1
Straighten your hands up, although your front feet are 90 degrees, and your back feet straight
But the center of gravity is in the middle
Pull your hands up to extend the waist position
Hold action 5 4 3 2 1
Then try to lift your hind feet
Then put your hands forward and lift your left foot
The body is T-shaped to do the warrior type 3

English: 
Hold action 5 4 3 2 1
Exhale with your left foot stepping back and straighten your right foot with your right hand
Extend your left hand and place it outside your right toe
Turn to the right we will turn
Then raise our right hand and we will do the inverted triangle
Hold action 5 4 3 2 1
Then put your hand on your waist and pull your upper body up again.
Back to Warrior Type 1

Chinese: 
 維持動作 5 4 3 2 1
呼氣 左腳向後踏地 然後伸直右腳 右手撐腰
 延伸左手 並放在右腳腳趾外
轉向右邊 我們會轉身
然後升起右手 我們會做倒轉三角
維持動作 5 4 3 2 1
 然後將手放在腰間 拉起上身 再1次拉下去
 回到戰士第1式

Chinese: 
 維持5個呼吸 5 4 3 2 1
 打開雙手 眼望右邊手指
 回到戰士第2式 維持動作 5 4 3 2 1
將右手按著地 左手延伸到右邊
盡量將肚臍面向天花板 眼望上方 維持5個呼吸
或者以選擇2的方法將雙手扣住 維持5個呼吸
選擇3是將前腳伸直 我們有3個選擇

English: 
Maintain 5 breaths 5 4 3 2 1
Open your eyes and look at your right finger
Return to Warrior Type 2 Maintenance Action 5 4 3 2 1
Press your right hand to the left and extend your left hand to the right
Try to keep your belly button facing the ceiling for 5 breaths
Or clasp your hands for 5 breaths by choosing method 2
Option 3 is to straighten your forefoot. We have 3 options

Chinese: 
 維持動作 5 4 3 2 1
 拉向前 向上打開手
拉起 然後將雙手按著地 將右腳推向後
 我們再來1次平板式 慢慢將雙手彎曲
然後拉起 做上狗式 呼氣 將上身拉近到大腿方向
做下狗式然後將左腳拉向前 右腳在後

English: 
Hold action 5 4 3 2 1
Pull forward and open hands
Pull up and push your right foot backwards with your hands on the ground
Let's do it once again, slowly bend your hands
Then pull it up for dog-like exhalation and pull your upper body closer to your thighs.
Do a dog pose and pull your left foot forward and right foot behind

English: 
First put your hands on your waist and elbows backwards
Try to go slowly until 90 degrees to maintain 5 breaths
Open your heart and eyes as far as you can
Hold action 5 4 3 2 1
Inhale and pull up
The second time I clasped my hands back
Choose 1 to stay at 90 degrees
Option 2 Try to slowly close your upper body to your thighs
Maintain 5 breaths 5 4 3 2 1
Then slowly support your waist and pull up
Then bend the front foot 90 degrees and pull your hands up to do the Warrior Type 1

Chinese: 
 首先將雙手撐腰 手肘向後
盡量慢慢下去直至90度 維持5個呼吸
 盡量打開心胸 眼望前方
維持動作 5 4 3 2 1
 吸氣 拉起上身
第2次了 將雙手向後扣
 選擇1 留在90度便可
 選擇2 嘗試慢慢將上身貼近大腿
 維持5個呼吸 5 4 3 2 1
然後慢慢手撐腰 將上身拉起
接著將前腳屈曲90度
將雙手拉向上 做戰士第1式

Chinese: 
 維持動作 5 4 3 2 1
慢慢由戰士第1式至第3式
 將後腳提起 雙手向前伸
 保持平衡 維持動作 5 4 3 2 1
 拉向後 很好
我們慢慢將盤骨轉至右邊
來到戰士第2式 眼望左手手指的方向
重心保持在中間 維持動作
5 4 3 2 1

English: 
Hold action 5 4 3 2 1
Slowly from Warrior 1st to 3rd
Lift your hind feet and stretch your hands forward
Keep balance maintain action 5 4 3 2 1
Pulling backwards is fine
We slowly turn the patella to the right
Coming to the warrior type 2 and looking at the direction of the left finger
Keep center of gravity
5 4 3 2 1

Chinese: 
將左手按在地 右手拉向頭的方向
肚臍面向天花板 眼望上方 維持5個呼吸
 或者將手向後扣
或者可以將前腳伸直 這是選擇3
 維持動作 5 4 3 2 1
慢慢下來 手撐腰 拉起上身 再來1次 慢慢
回到戰士第1式 維持動作
 5 4 3 2 1

English: 
Press your left hand on the ground and your right hand towards your head
The navel faces the ceiling and looks above the eyes to maintain 5 breaths
Or buckle your hands backwards or you can straighten your front feet. This is option 3.
Hold action 5 4 3 2 1
Slowly lower your hands to support your waist and pull up your body.
Return to Warrior Type 1 Maintenance Action
5 4 3 2 1

English: 
Straighten your front feet once more and place your left hand on your waist
Open your chest and place your right hand slowly outside the left toe
Turn to the left
Pull the left hand upside down
Hold action 5 4 3 2 1
Pull your upper body with your hands on your waist
Pull your body down with your hands on the ground
Back to tablet position and lower elbows
Turned into a slab support for the forearm to maintain 5 breaths

Chinese: 
再1次伸直前腳 將左手放在腰的位置
打開胸口 將右手慢慢放在左邊腳趾外側
身邊轉向左邊
 做倒轉三角 將左手向上拉
 維持動作 5 4 3 2 1
 手放在腰間 拉起上身
 雙手放在地  將身體拉下去
 回到平板姿勢 將手肘放下去
變為前手臂的平板支撐 維持5個呼吸

Chinese: 
5 4 3 2 1
將膝頭拉回來 我們回到嬰兒式 休息一下
我們可以維持這個休息的姿勢
 因為我們約有1分鐘休息時間
 或者你可以嘗試做頭倒立
如果懂得做才做 如果不懂得做 現在休息便可以
雙手打開肩膀的闊度然後將雙手扣住
頭頂貼著雙手前 將雙腳慢慢走近
 然後伸直雙腳向上

English: 
5 4 3 2 1
Pull the knees back and let's go back to the baby break
We can maintain this resting position
Because we have about 1 minute break
Or you can try doing a headstand
If you know how to do it, if you do n’t know how to do it, rest now
Open the width of the shoulders with both hands and clasp your hands
Slowly approach your feet with your hands above your head
Then straighten your feet up

Chinese: 
如果可以便利用牆壁 維持10個呼吸
 10 9 8 7 6 5 4 3 2 1
慢慢用腹部的力量下來 接著打開身體
 再休息10個呼吸
 10 9 8 7 6 5 4 3 2 1

English: 
If it is convenient to maintain 10 breaths with the wall
10 9 8 7 6 5 4 3 2 1
Slowly use the power of the abdomen to come down and then open the body
Rest for 10 more breaths
10 9 8 7 6 5 4 3 2 1

Chinese: 
我們躺在瑜伽墊上 升起右腳 左腳在地內旋
我們將右腳拉近上身 維持5個呼吸
5 4 3 2 1
將右手捉住右邊腳眼的位置 然後把右腳拉向外
左手按左腳 維持5個呼吸
5 4 3 2 1

English: 
We lie on a yoga mat and raise our right foot and left foot to rotate in the ground
We pulled our right foot closer to our upper body for 5 breaths
5 4 3 2 1
Hold your right hand in the position of the right eye and pull your right foot outward
Press your left foot with your left hand to maintain 5 breaths
5 4 3 2 1

English: 
Pulling back is flexing your right foot and catching your hands in your knees and ankles.
Close to chest position to maintain 5 breaths
5 4 3 2 1
Relax your right foot and raise your left foot to 90 degrees. With both hands, slowly pull your feet toward your head.
Sustain action
5 4 3 2 1
Place your left hand on the left eye and pull your left foot away
Hold your right foot tightly with your right hand so that it does not turn out

Chinese: 
拉回來是屈曲右腳 將手向內捉住膝頭及腳眼位置
拉近到胸口位置 維持5個呼吸
5 4 3 2 1
放鬆右腳 將左腳升起至90度 雙手慢慢將腳拉向頭的方向
維持動作
 5 4 3 2 1
 將左手放在左腳眼位置 拉開左腳
右手緊緊按住右腳 讓它不要向外翻

English: 
Maintain 5 breaths 5 4 3 2 1
Slowly pull your feet closer to your body to maintain 5 breaths
5 4 3 2 1
Relax your left foot and flex your feet
Close your upper body and cover your feet with your hands against your cheeks.
Can even cross head
Option 2 can do this pose
Choose 1 to stay in the previous position

Chinese: 
維持5個呼吸 5 4 3 2 1
將腳慢慢拉近身體 維持5個呼吸
 5 4 3 2 1
 放鬆左腳 將雙腳屈曲
 拉近上身方向 雙手包住雙腳 貼近臉頰
 甚至可以跨過頭
 選擇2可以做這個姿勢
 選擇1可以停留在剛才的姿勢便可

English: 
Hold action 5 4 3 2 1
Relax your feet and hold your hands behind your thighs
Then stretch your back forward
Then sit up and do the butterfly
Put your feet on the feet, open your knees and exhale forward
At this moment, don't care if the back is bent or if you are doing well yourself

Chinese: 
 維持動作 5 4 3 2 1
放鬆雙腳 然後將雙手按住大腿後的位置
 然後向前 向後 伸展背部
 然後坐起來做蝴蝶式
將腳板貼腳板 打開膝頭 然後呼氣向前
這刻不用理會背部有否彎曲 或者自己做得好不好

Chinese: 
我們把它當成休息 管它吧 我們休息 維持10個呼吸
 10 9 8 7 6 5 4 3 2 1
慢慢拉起上身 用身體包住腳
伸直雙腳向前 然後慢慢呼氣
將腳尖指向上身方向 維持5個呼吸

English: 
Let's take it as a rest tube. Let's rest for 10 breaths
10 9 8 7 6 5 4 3 2 1
Slowly pull up your upper body and cover your feet with your body
Straighten your feet forward and exhale slowly
Point your toes towards your upper body for 5 breaths

Chinese: 
5 4 3 2 1
 吸氣 拉起 將身體捲向後
我們可以的 將雙腳伸直向上
手按在地上 將雙腳打開
讓地心吸力把雙腳拉開 雙手可以幫忙
維持10個呼吸
 10 9 8 7 6 5 4 3 2 1

English: 
5 4 3 2 1
Inhale and pull up to roll your body backwards
We can straighten our feet up
Press your hands on the ground to open your feet
Letting gravity pull your feet apart can help
Maintain 10 breaths
10 9 8 7 6 5 4 3 2 1

English: 
Very good to pull your feet back and lower your left foot
Raise your right foot 90 degrees, hold your left knee and stretch it to the left
The upper body turns to the left and maintains the movement for 10 breaths
10 9 8 7 6 5 4 3 2 1
Pull to the middle and raise your left foot
Grab your right hand to the outside of your left knee and pull to the right
Upper body turned to the left to maintain 10 breaths

Chinese: 
非常好 將雙腳拉回來 然後放下左腳
將右腳升起90度 左手捉住膝頭外方位置向左伸展
上身轉向左邊 維持動作 保持10個呼吸
 10 9 8 7 6 5 4 3 2 1
 拉到中間 拉起左腳
將右手捉住左腳膝頭外側 然後拉到右邊
上身轉向左邊 維持10個呼吸

English: 
10 9 8 7 6 5 4 3 2 1
Pull your feet back slowly and open your feet in a large font
Relax with your palms facing the ceiling

Chinese: 
10 9 8 7 6 5 4 3 2 1
 慢慢將雙腳拉回來 將雙腳打開呈大字型
 雙手手掌面向天花板 放鬆

English: 
Slowly flex your feet and put your feet on the ground

Chinese: 
慢慢屈曲雙腳 腳掌放在地上

Chinese: 
上身面向左邊 然後按著地板 慢慢拉起上身
我們可以保持盤腳坐 雙手合十 放在胸口前
慢慢深呼吸 呼氣
 接著搓手掌心
將手心放在雙眼 然後慢慢打開
慢慢打開眼晴和手掌心 眼望手掌心再合十
謝謝
這堂瑜伽課已經完成
 我希望大家透過這1小時的瑜伽
 可以認識到瑜伽除了對身體有幫助

English: 
The upper body faces to the left and slowly pulls the upper body against the floor
We can keep sitting cross-legged with our hands folded in front of our chests
Breathe slowly and deeply
Then rub your palms
Put your palms in your eyes and slowly open
Slowly open your eyes and your palms
Thank you
This yoga class has been completed
I hope everyone through this one hour yoga
You can recognize that yoga is not only good for the body

Chinese: 
對於心靈上也有很大的幫助 還未練習瑜伽前
我是1個急性子的人 我為什麼這麼喜歡做瑜伽？
因為這是屬於自己的時間 而且我有很平靜的心靈
亦令我忘記很多煩惱的事情
 我希望大家能夠領略當中的好處
 雖然當中有些阻滯
我的兒子剛剛醒了
我要先處理他再出來拍攝
 這就是我平日甚少拍攝長影片的原因
 但我之後也會盡量抽時間與大家做瑜伽
當中有不同的選擇 有選擇123
大家透過1次又1次練習 可以加強難度

English: 
It ’s also very helpful for the soul. Before practicing yoga
I am an acute person. Why do I like yoga so much?
Because this is my own time and i have a very calm heart
It also made me forget a lot of troubles
I hope everyone can appreciate the benefits
Although some of them are blocking my son just waking up
I have to deal with him before I come out to shoot
That's why I rarely shoot long videos
But I will try my best to do yoga with everyone in the future
There are different options, there are options 123
Everyone can improve the difficulty through 1 practice

English: 
When you are confident you can try option 2 or option 3
If you like my video, you can like me
Subscribe if you like my channel
Whenever I make a video, you will see
Your support likes comments and views
Give me more motivation to shoot videos for everyone
Goodbye see you next time i have to take care of my son
(Not on the street?)
Sister, can you hold your baby for a while?
You walk with him down the garden in the park
I'll be done soon
Shopping

Chinese: 
當你有信心時 可以嘗試選擇2或選擇3
 如果大家喜歡我的影片 可以給我讚好
如果喜歡我的頻道便可以訂閱
 以後每當我出影片 你們便會見到
 你們的支持 讚好 意見及觀看次數
 都令我有更大動力拍攝影片給大家
再見 下次見 我要照顧兒子了
 （不上街了嗎？）
 姐姐 你可以抱寶寶下去一會兒嗎？
你跟他在公園走走 樓下的花園
 很快 我拍完就可以了
 逛街街

English: 
Baby let's go play
Sister has a key
Look at my sister who has the key
Oh shopping
Good
go Go
What to do when Mummy is shooting?
How to do?
What to do when Mummy is shooting? Take a look
Did everyone see you cry?
What should I do if Mommy takes half?

Chinese: 
 寶寶 我們下去玩
姐姐有鎖匙
 你看看 姐姐有鎖匙
哦 逛街街
 乖啊
去吧去吧
媽咪在拍攝 怎麼辦？
 怎麼辦？
媽咪在拍攝 怎麼辦？你看看
大家都看到你哭 是嗎？
 媽咪拍了一半 怎麼辦？

Chinese: 
 房間有什麼呢？
 你最後在這裏看影片就不厭煩了嗎？
是嗎？真的嗎？
 是誰壞壞？剛才哭，現在不哭了嗎？
 可以看影片就不哭了對嗎？

English: 
What's in the room?
Don't you get bored watching the video here last?
is it? really?
Who is bad? Crying just now, don't you cry now?
You can stop crying when you watch the video, right?
