(It's Bilingual!) 唔，你說前摺辦不到啊(http://bit.ly/uttanasana)
那，單腳站總會吧！這也是將散亂的心拉回來的好方法。
起始於雙腳平穩著地，重量左右是平衡的。
--> 整個人的重心移到一邊(例如右)，感覺重量漸漸傾向右腳(看起來仍是雙足貼地的)，別讓連接右腳趾公的「波子骨」離地，想像如釘子緊貼地板。
((也有人喜歡腳趾抓地，來感覺實在有把握。這當中沒對或錯的，有時候我想趁此放鬆一下腳趾而已))
((也有人喜歡腳趾抓地，來感覺實在有把握。這當中沒對或錯的，有時候我想趁此放鬆一下腳趾而已))
-->漸漸地左腳變輕，這腳像放在地上的軟墊，可以先從腳踭到足弓到腳趾逐步的「揻/揭」起來，然後便是懸在半空，控制住進度能「釣/吊」多高就多高，幫助你提起這腳的，是腹力。
沒錯也許腹軟趴趴沒力常掛在我們嘴邊(即是我們腦裡這樣想)，身體不是這樣認為，須要時，它就會使出力量，當然不能持久，所以我們才要持續鍛練來強化咯。
能待多久就多久吧，如果期間你覺得是死撐的，就放過自己吧，返回最初始的雙腳著地，說不定另一條腿表現不錯。
過程中感覺如何？找到內在空間寬敞無限好輕鬆？或許這些字眼你相當不以為然，忙於保持平衡，根本沒想到別的。
那更好，心都專注在身體。
而且這時眼睛也定定的，放遠和軟的，不是瞪，也不滾動，都因為專心一致。
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Alright it may be out of reach for you to fold forward comfortable, so how about standing on one leg? as long as you got two legs, you can try practicing it.
Begins with standing with both legs sharing equal weight, feel grounding as well as uplifting in the opposite direction.
Do you feel you are standing taller?
Second, lean on to one side for example right side, so that you feel heavier on the right foot, so much so that you discover the left leg is lighter and lighter and you can easily peel your left foot up from heel to toes.
Now that your left leg is hanging in the air, and it is the strength of you abdominal muscle doing the work. Don't underestimate your body, every part is working to help you staying in this one leg balancing pose. Of course how it sustain greatly depends on how and what you have been working to tone your muscle. So you mind better be prepared for more practice if you wanna make this pose looks and feel comfortable from the inside out.
Do i still have to ask where is your mind goes? No where that must be, can only be there with you body. Don't even roll eyes! as that will ruin you internal concentration which you have to cultivating through out the whole process.
Enjoy.
