(３)股関節のストレッチも兼ねるバランス運動🌱Stretch the hip joints, keeping a balance on one leg
ここでも丹田と百会を意識して行います🌱Here also be conscious of tantien, the center of the weight, to the top of your head.
左足の内側の上に丹田を合わせ、右膝を折り曲げながら上げていき大腿部を胸に近づける(右手で膝を抱える)→しばらく気持ちよくバランスをとる🌱Put tantien above the inside of the left leg, and raise the right lap near to the breast, folding the right knee (hold it with the right hand).→Comfortably keep a balance awhile.
そのまま、上がった右膝を右へ開き、しばらくバランスをとります🌱From the height, open the right knee to the right and keep a balance awhile.
今度は右手で右足首を持ち、足裏を臀部に引き寄せ、大腿部(膝の前)を伸ばし気持ちよくしばらくバランスをとります→右手を離して右足を落とさないようにして、大腿部の裏側の筋肉を意識します→余裕があれば両手を前、右足を後ろへ伸ばしていき、バランスをとります→無理のないところで足を置き、真っ直ぐ立ちます🌱Then catch the right ankle with the right hand, put back of foot near to hip, and stretch the front part of thigh, comfortably to keep balance awhile.→Stop holding the ankle trying not to drop it, be conscious of the back muscle of thigh.→If possible, stretch both arms forward and the right leg backward, and keep balance.→Without doing too much, put the foot back on the ground, and stand straight again.
右足に乗る側も同じように行います🌱Practice the same on the right leg.