Breathing and Stretching Flashcards
With each breath, allow your body to become more _____
relaxed.
Now we will ____ your body one piece at a time.
explore
Gently move your attention to the ___ of your ___.
top of your head.
You might feel, ____, ____, or, nothing at all.
heat, throbbing
calor, latejo
_____ ____ _____ to the forehead
lower your attention.
notice any sensations that ____ ____ in each area.
may arise
pode surgir
bring your _____to the _____, relaxing any tension that you may feel.
bring your attention to the jaw
traga sua atenção para a mandíbula
____ ____ ____ ____ ____
breathing in and breathing out
Notice any ____, ____or discomfort in the arms.
tingling, pressure,
formigamento, pressão
Observe how your hands feel, if they are dry, cold, pulsing.
Observe how your hands feel, if they are dry, cold, pulsing.
Gently breathe into the length of the arm from the shoulder to the tips of your fingers allowing this whole area to soften.
Gently breathe into the length of the arm from the shoulder to the tips of your fingers, allowing this whole area to soften.
Read out loud:
breathe - /breeth/
tips - /têps/
whole - /rrowl/
Soften - /só·fn/
Move down and feel as the stomach expands on the inhale and contracts on the exhale.
Move down and feel as the stomach expands on the inhale and contracts on the exhale.
____ ____ ____ to your back, experiencing whatever is there.
Shift your attention
Mova sua atenção
Prayer Pose
Stand with your feet hip-width apart. Press your palms together in prayer position. Rest your thumbs on your sternum.
Fique em pé com os pés na largura do quadril. Pressione as palmas das mãos em posição de oração. Coloque os polegares no esterno.
Rest your ____on your _____.
Rest your thumbs on your sternum.
Pronunciation:
thumbs = thãmz
sternum - stur·nãm
Inhale as you sweep your arms out to the side and overhead.
Inspire enquanto joga os braços para o lado e acima da cabeça.
Gently ____your back and ___toward the sky.
Gently arch your back and gaze toward the sky.
Exhale as you fold your torso over your thighs.
Expire enquanto dobra o torso sobre as coxas.
Step one: Stand up tall and straight. Look straight ahead with the palms of your hands held together at your chest, your feet closed in, toe to toe and heel to heel. Breathe in and then out as you extend your arms in front of you at shoulder level, palms down.
Breathe in = inhale
Step two: Raise your arms high over your head and lean backwards from the waist, inhaling deeply.
Raise - Reiz
Waist - weist
Step three: Bend your body forward and exhale. Reach your hands down to your toes. Place your hands flat on the floor. Bend your knees if you need to
Reach - /ritch/
Step four: Move your right leg back while keeping the left leg where it is. Bend the left leg at the knee and rest the knee of the right leg on the ground. The right leg should touch the ground only with the toes and the knee. Raise your chin and chest and inhale deeply
chin -tchên
chest - tchest
