Manners and ways to sit

三つの単純な約束事

Three simple manners of sitting

様式１）あぐらで座る

manner1 / sit on the ground with your legs crossed

様式２）目を閉じる

manner2 / close your eyes

様式３）鼻で呼吸する

manner3 / take a breath through the nose

二つの簡単な呼吸法

Two easy ways of breathing

方式１）風船みたいに

「1.腰 -> 2.胸 -> 3.背中 -> 4.腹」の順に、吸う1カウントあたり一箇所ずつ順に膨らませ、吐く4カウントで自然に空気を抜いて萎ませる。

way1 / like a balloon

"1.lower back->2.chest->3.upper back->4.belly" Send air to expand your every part per each count of inhaling, and release all simultaneously for 4 counts of exhaling.

方式２）ストローを通って

座の軸から頭頂まで垂直に縦一本通った細い管を通して空気を、吸う8カウントかけて徐々に引き上げ、吐く8カウントで大地へ優しく押し戻す。

way2 /  with a straw

Pull up the air gradually through the thin tube from the ground to the top of your head vertically for 8 counts of inhaling, and push gently back to the earth for 8 counts of exhaling.