手 印 瑜 伽

双手合十于胸前，掌根相抵，指尖朝上。肩松肘垂，气沉丹田。每一息皆心存感激，默念所谢。

〔今注〕胸前合十，掌根轻贴，指尖向上。肩膀放松，肘自然下垂。每一息心里想一件要感谢的人或事，做 7 息。

(En) Press palms together at heart center, bases of palms touching, fingertips up. With each breath, silently name one person or thing you are grateful for. Repeat for 7 breaths.

右手举起，掌心向外，与肩同高。左手自然下垂或抚心。目视前方，气息绵长，心无所畏。

〔今注〕右手举到肩膀高度，掌心朝外。左手自然放在身侧或轻抚胸口。眼睛平视前方，深长呼吸，做 7 息。

(En) Raise right hand to shoulder height, palm facing forward. Left hand rests at side or gently on heart. Gaze straight ahead, breathe slowly and long. Repeat for 7 breaths.

右手下垂，掌心向外，与腰同高。左手抚心，心中默念所愿之善。每息皆愿他人先得安乐。

〔今注〕右手垂到腰侧，掌心朝外。左手轻轻放在心口。心里默念一个美好的愿望，每息都希望别人先得到这份快乐，做 7 息。

(En) Lower right hand to waist height, palm facing forward. Left hand rests gently on heart. Silently hold a kind wish, and with each breath wish that others may receive this joy first. Repeat for 7 breaths.

双手自然平举于胸前，掌心向上，如托初升之日。吸气时想朝阳初升，呼气时想心中阴霾散尽。

〔今注〕双手在胸前摊开，掌心朝上，像托着刚升起的太阳。吸气时想象朝阳升起，呼气时想象心中乌云散去，做 7 息。

(En) Open both hands at heart level, palms up, as if holding the rising sun. Inhale: picture the sunrise. Exhale: imagine the clouds in your heart drifting away. Repeat for 7 breaths.

双手胸前结印，拇指与食指相触成圆，其余三指自然伸展如车轮之辐。每一息皆转动一念之迷。

〔今注〕胸前双手，拇指和食指轻轻相碰成一个圆圈，其他三指自然伸开，像车轮的辐条。每一息都把一个困惑放下，做 7 息。

(En) At heart center, touch thumb and index finger of each hand into a circle; the other three fingers extend like wheel spokes. With each breath, let one confusion go. Repeat for 7 breaths.

双手合拢成瓶状，拇指与小指相触如瓶颈，余三指内弯如瓶腹。心中默念所求丰盛之事，气息饱满。

〔今注〕双手合拢成花瓶的形状，拇指和小指轻轻相碰像瓶颈，其他三指自然内弯像瓶身。心里想着丰盛的事，呼吸饱满充实，做 7 息。

(En) Cup both hands into a vessel shape. Touch thumb and pinky as the neck, curl the other three fingers as the body. Hold a thought of abundance; breathe full and deep. Repeat for 7 breaths.

双手合十于胸前，指尖朝上，掌根相触如莲房。吸气时十指徐徐舒张如花之开敷，呼气时缓缓合拢如苞之将合。

〔今注〕胸前合十，指尖向上，掌根轻触。吸气时十指慢慢张开如莲花盛开，呼气时再合上，做 7 息。

(En) Press palms together at heart center, fingertips up, bases of palms touching. Inhale: slowly open all ten fingers like a lotus blooming. Exhale: gently close them back. Repeat for 7 breaths.

双手仰放于膝上，拇指轻触成圆如法轮。余指自然平展。脊直肩松，呼吸绵长，念住一境。

〔今注〕双手仰放在膝盖上，拇指轻轻相碰成圆圈，其他手指自然平放。背挺直，肩膀放松，呼吸绵长，心里只守一个念头，做 7 息。

(En) Rest both hands palms-up on knees, thumbs lightly touching to form a circle, other fingers relaxed. Spine straight, shoulders soft, breath long. Rest the mind on a single object. Repeat for 7 breaths.

右手拇指与食指轻触成圆，置于心口。左手自然抚膝。每一息皆将外境之扰，化为心中之明。

〔今注〕右手拇指和食指轻轻相碰成圆圈，放在胸口。左手自然放在膝盖上。每一息都把外界的烦扰转化为心中的明亮，做 7 息。

(En) Right hand: touch thumb and index into a small circle, rest at heart. Left hand rests on knee. With each breath, turn outside disturbance into inner clarity. Repeat for 7 breaths.

右手拇指压住中指指尖成环，余三指伸展。左手自然抚心。每息皆默念「止」字，以息化怒。

〔今注〕右手拇指轻轻按住中指指尖形成一个环，其他三指自然伸开。左手轻轻放在心口。每一息都默念「止」，用呼吸化解愤怒，做 7 息。

(En) Right hand: thumb gently presses the tip of the middle finger into a ring, other three fingers extended. Left hand rests lightly on the heart. With each breath, silently say "stop" and let the breath dissolve anger. Repeat for 7 breaths.

右手下垂，掌心向内，指尖触膝如抚大地。左手抚心。每一息皆将心神落于此刻，不思过往未来。

〔今注〕右手自然下垂，掌心朝内，指尖轻轻碰着膝盖像抚摸大地。左手放在心口。每一息都把心安在当下这一刻，不回想过去也不担心未来，做 7 息。

(En) Right hand hangs down naturally, palm inward, fingertips lightly touch the knee as if caressing the earth. Left hand rests on the heart. With each breath, anchor the mind in this present moment, no past, no future. Repeat for 7 breaths.

拇指与食指相触如拈花，其余三指自然上翘如法螺之形。右手举于心口，与他人对话或默思。

〔今注〕拇指和食指轻轻相碰像捏着一朵小花，其他三指自然向上翘起。右手举到心口位置，可以在跟人说话时用，也可以在心里跟自己对话，做 7 息。

(En) Touch thumb and index finger like holding a tiny flower; the other three fingers curl slightly upward. Right hand raised to heart level, used when speaking with others or in silent self-dialogue. Repeat for 7 breaths.