(１)
両手を横でキープ🌱Open your arms to both sides and keep it.次に上でキープ🌱Then far above your head.
手のひら(掌)を空に向け、押し上げるようにする→ゆっくり指先を前方に向け、上体を地面と平行まで倒して(顔は起こして前方を見る)背筋を伸ばす🌱Turn your palms to the sky, just as pushing it up→Then turn the finger tips to the front slowly, making the upper body parallel to the ground (Lift up the face and look at the front), and stretch out the back.
🌱🌱🌱
立って行うときは🌱If you are standing, practice this way here.
いったん膝を伸ばし、余裕があれば踵を少し浮かせる→次の段階で下ろし、膝を緩める(少し曲げる)🌱Stretch the knees once, and lift up the heels slightly if you can do it easily.→Put them down in the next step, and relax the knees (Fold them slightly).
🌱🌱🌱
(２)
全身を緩め手を下げ、握る🌱Relax the whole body, and put the hands down, and make fists.
膝をゆっくり伸ばしながら伸びたままの腕と拳を上げ、次に上体を起こして、手を前方で開き緩めます🌱Stretching the knees slowly, lift up the stretched arms and the fists, and then let the upper body stand, opening the hands forward.
「俯身探海」🌱Lie down and look for something in the sea.