这是在居家或者在办公环境可以进行的身体练习，帮助大家从身体层面体验到放松，减压和安定的力量。

躬式与象式练习：https://mp.weixin.qq.com/s/4U_ZrYGFqmIrgtWJbe7Brg

视频版权归属Ulrich Sollmann 老师所有

视频文字翻译：

Hello hello, good morning or good evening or good afternoon to everybody.

大家早安，晚安，午安。

 

It's a long time since I posted some exercise.

距离上一次我发布练习视频已经很久了。

 

And today, I want to introduce to you a very basic bio-energetic exercise. It's so to say a double exercise.

今天，我想要给你介绍一个非常基础的生物能量练习。这可以说是一个双重练习。

 

And this exercise touches all muscles, almost all muscles from the top to the bottom,  from my head to the feet.

这个练习能够触动所有的肌肉，从上倒下、从头到脚的几乎每一块肌肉。

 

Insofar it is，soto say that an everyday exercise you can use so that you can relax, stress and relax at the same time.

这个练习至少可以说是一个你可以每天使用的日常练习，来让你放松，让你同时感受压力与松弛。

 

So I want to just explain, that means I show to you how it works.

所以现在我想解释，也就是展示给你看这个练习是如何做的。

 

And next time with my next video，I will show you some variations which you can use for special parts in the body

下一次在我的下一个视频中，我会给你展现这个练习的变化式，来针对身体的特定部位

 

for special effects or special emotions.

以达到特定效果或特定情绪。

 

So today, I want to introduce to you this exercise It's called the bow exercise and the elephant exercise.

今天，我想要给你介绍的这个名为“躬式练习”与“象式练习”。

 

And I will show to you, and then you can try to practice by yourself. And perhaps it's helpful, just put down some notes afterwards.

我会展示给你看，这样你就可以试着自己练习了。也许你会发现这个练习很有帮助，那么可以在练习后记些笔记。

 

Or you can ask someone, some friend of yours to watch you and to share his or her observation of the way how you do the exercise.

又或者你可以叫上某人，你的某个朋友来看你练习，并分享他/她对于你完成练习的一些观察。

 

Because it is also a diagnostic exercise. So,The first exercise is the bow exercise. I want to ask you to put your feet parallel in that way,

因为这同样也是一个诊断性的练习。那么第一个是躬式练习。我想让你把双脚分开，这样保持平行，

 

just in the wide of your hips. And then you bend your knees little that you could drop，but you don't drop and you feel your attention here.

双脚距离大概与臀同宽。然后弯下你的膝盖，弯下一点点，这样，你能察觉到坠落的感觉。但是保持住自己不要坠落，停在这里觉察你的注意力。

 

And then you put your fist  on the back of your pelvis.

随后，将你的手握拳，放在你髋部的后方。

 

And then you go toa bow position. I will just show you from the side so that you can see, so to band knees.

然后进入躬身的姿势。我从侧面演示，这样你能看得更清楚，这样弯下你的膝盖

 

The pelvis is to the front. The shoulders are a little back. The head is upright.

髋部朝向前方。双肩微微向后打开。头颈直立朝前。

 

And you have your mouth open a little so that you can breathe in this stress position.

你可以微微张开嘴巴，这样能够使你在这个压力姿势下更好地呼吸。

 

And then you stay there for a little while, and just be aware of what happens in your body, and of course also be aware of how you feel.

在这个姿势保持一会儿，觉察你的身体中正在发生什么。当然也要觉察你现在是怎样的感受。

 

What happens in your body, and what kind of feelings are connected, andj ust be aware of your breathing in this stress position,

你的身体中有着怎样的变化，又与什么样的感受紧密相连。时刻觉察在这个压力姿势下你的呼吸，

 

because it is a stress position for almost all of your body.

因为这个姿势能够让你全身几乎所有的部位处在紧张状态。

 

And just stay there for a little while. and you will feel maybe the tension in your legs or in your lower back.

然后保持这个姿势停留一会儿。也许你会察觉到你的双腿或是你的后背下部有些紧张。

 

It might hurt a little. So stay there for a little while, but don't overstress. So when you stay there in this bow position for a little while.

可能会感觉到有一点痛。继续保持住这个姿势再坚持一会儿，但是不要过于紧张。当你在这个躬身的姿势保持一会儿

 

Afterwards, and now it is very important to mention, just very slowly, change the position, change the position (from) the bow, to the elephant position, just like you bent over, your arms and shoulders hang down,

之后，在这里非常重要的一点是，要非常缓慢地变换你的姿势，将你的姿势从躬式变化到象式，就像这样弯下腰，手臂与肩膀自然下垂，

 

your head hang down, and then your knees are bent. and then you stay there for a little while, and breathe,

头颈放松下垂，并且保持膝盖微微弯曲。在这个姿势停留一会儿，保持呼吸，

 

and just feel how it is. Maybe you feel some trembling in your legs or a little tension, just let it happen,

觉察这是什么样的感受。也许你会感觉到双腿肌肉紧张，甚至微微发抖，顺其自然，

 

and be aware of what kind of feeling is connected with this. And just stay there for a little while,

并且觉察是什么样的感受与此连结。保持这个姿势停留一会儿，

 

so that the vibration, the autonomic reaction of the body can happen.

让肌肉的轻微抖动，也就是身体的自动反应自然发生。

 

Ah......And when you breathe, open your mouth and, make a little sound, by exhaling.

哈……（吐气）当你呼吸时，张开嘴巴，发出声音吐气。

 

But don't force yourself, just hang down. because it is stress enough. And then maybe for 3 times, breathe deeply into your belly,

不要试图逼迫自己，只需要保持自然下垂，因为这个紧张姿势能够带来足够的压力。然后可以试着进行3次深呼吸，深深的吸气下沉至腹部，

 

so that we got the balloon blows up, and let down again.

这样你能感受到腹部被充气。然后再次吐气放松。

 

Ah......Ah......

哈……（吐气）哈……（吐气）

 

Do it for 3 times and stay there for a little while so that your legs maybe can tremble. Shiver a little,

深呼吸3次并继续保持这个姿势，这样你的双腿可能微微颤抖，微微抖腿，

 

and let your arms hang down and when you feel some tension or when you hold up your shoulders,

让你的手臂自然下垂。如果你发现自己耸肩或是肩部紧张，

 

Just remember, let go and let your arms and shoulders hand down and also your head.

记住，放松下来，让你的手臂、肩膀和你的头自然下垂。

 

Maybe you can shake your head a little, but don't force yourself.

你也可以轻轻晃动头部，但不要逼迫自己。

 

Just a little, to feel that it is loose, that the neck is loose. And just again, breathe and feel your breathing.

只是小幅度晃动一点点来感受头部和颈部是放松的。然后再一次，呼吸。并觉察你的呼吸。

 

And then after a while, you can decide by yourself. Just very, very slowly. Come up.

这样保持一段时间后，你可以自己决定时机。非常非常缓慢地起身。

 

Very slowly, and let your arms and shoulders and your head hang down.

非常慢地，同时保持你的手臂、肩膀和你的头部下垂。

 

While you slowly come up, and keep your knees bent,

在你慢慢起身的同时，保持你的膝盖微微弯曲，

 

so that this what happens in your legs can happen very slowly.

这样你双腿的感受可以慢慢发生。

 

Get up. Let your arms and shoulders hang down and just feel how it is.

起身。保持双臂和肩膀下垂，并觉察你的感受。

 

In your legs, and in your arms and, your shoulders, your chest, your neck. And the neck is lifted at the last,

双腿的，双臂的，肩膀的，胸口的，肩膀的感受。颈部应该在最后慢慢上提，

 

so that the head slowly can come up. And have your knees bent, that's important. Don't stretch your legs.

这样你可以缓缓地抬起头。始终保持膝盖弯曲，这点很重要。不要伸展你的双腿。

 

And when you're up with your head, just stay there for a little while with your bent knees, and keep your eyes open,

当你抬起头后，保持这个姿势停留一会儿，保持膝盖的弯曲，眼睛睁开，

 

and just feel how it is. Now how you feel in the world, how you feel on the ground,

觉察你的感受。觉察你在这个当下，是以怎样的感受处在这个世界中，是以怎样的感受站立在地面上，

 

and how it is when your body reacts automatically, and just remember how it is in life,

当你的身体自然做出反应时是怎样的感受，记住在生命中的感受，

 

how you face life, how you are grounded in your life, and how open your breathing is towards life, and towards yourself.

你是如何面对生命的，你又是如何植根于你的生命，你的呼吸又是如何开放地向着生命，也向着你自己。

 

And just be aware of how you feel now when you feel your body in a different way, perhaps, and you can stay there for 1、2、3、4minutes.

觉察此时此刻，当你以一种也许与平日不同的方式与自己的身体相处时，你有着什么样的感受，你可以在这个姿势保持1、2、3、4分钟。

 

And then afterwards, you lie down on the ground again, to relax, but have your knees bent and just lie down like this,

然后，再一次在地面上躺下，放松，但仍然保持膝盖弯曲，就像这样躺着，

 

and close your eyes, and stay there for a while. You can stay there for some minutes,

闭上双眼，就这样保持一段时间。你可以在这里停留几分钟，

 

maybe 3，4，5minutes so that you can really relax and feel the ground who carries you,

也许3、4、5分钟，这样你能真正地放松下来，觉察感受承载着你的地面，

 

who carries you. When you let down when you let go, I would do it a bit shorter to finish up and to explain to you something and to explain to you something important.

当你放下一切，当你松下所有。我会快一些把这个练习做完来给你解释一些重点。

 

When you do this bow exercise in this position, with the bent knees, the pelvis to the front and the shoulders back.

当你做躬式练习保持这个姿势的时候，要微微弯曲膝盖，髋部朝前，肩膀微微向后，

 

The head is upright. your eyes are also open so that you can really be aware Of where you are in the world, where you are in your room or in your life, or in the feeling of that moment.

头部挺直。保持双眼睁开，这样你能真正的感受你在这个世界在这个房间，在你的生命中处于何处，以及在这一刻你的感受与情绪。

 

so just do it for a little while, maybe once a day n the evening or in the morning when you want to get up when you wake up， when you want to wake up or when you have stress after work

所以你可以做一会儿这个练习，可能一天一次，早晨或是晚上，当你想要清醒、想要起床，或是当你工作后有着压力的时候，

 

you can do it by yourself. And the next time, I will share some variations and some specific aspects which you can be aware of and keep in mind.

都可以自己来做这个练习。然后下一次，我会和大家分享这个练习的一些变化形式与一些特定的方面是需要你觉察与记住的。

 

When you feel some pain or some tension which you don't like. But now it's enough for today

当你察觉到一些你并不喜欢的疼痛或是紧张感时。而今天，到这里就足够了。

 

I wish you all the best. I hope you feel better. I hope you feel more safe and more powerful in your body.

我希望你一切都好。我希望你感觉更好了，感觉更安全,身体中更有力量了。

 

So, I saygoodbye. I wish you a nice day or a nice evening, or a nice weekend, and see you next time.

那么，我要道别了。我希望你度过愉快的一天，或者一个愉快的晚上，或是周末，我们下次再见。

 

So byebye, bye bye.

那么，再见，拜拜。