真っ直ぐ立って、骨盤内の重心(丹田)を意識🌱Stand straight, and feel your center of the body (tantien) in the pelvis.
その丹田の位置の周りで腰を回します🌱Turn your pelvis around the place where the tantien is now.
左右数回ずつ繰り返します🌱Repeat several times both clockwise and counterclockwise.
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座って行うとき🌱When you are seated, practice this way.
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真っ直ぐ座って、骨盤内の重心(丹田)を意識します🌱Sit up straight, and feel your center of the body (tantien) in the pelvis.
骨盤の右端を少し持ち上げる→おへそを引っ込める→骨盤の左端を持ち上げる→おへそを前に突き出す→右端を持ち上げるところまでが１周🌱Lift the right hip a little→Pull back the navel→Lift the left hip a little→Push out the navel forward→Lift the right, and this means one round.
左端を持ち上げる→おへそを引っ込める→右端を持ち上げる→おへそを突き出す→左端を持ち上げるところまでが反対回りの１周🌱Lift the left→Pull back the navel→Lift the right→Push out the navel forward→Lift the left, and this means the opposite rotation.
左右数回ずつ繰り返します🌱Repeat several times both clockwise and counterclockwise.