
Chinese: 
歡迎大家來到我的頻道
很多女生問我
可否拍新1集睡前瑜伽
用以改善失眠
提高睡眠質素
及為身體放鬆
我以前曾拍攝過1集
但我知道這已是很久以前的事
所以現在需要更新了
好吧 事不宜遲
現在立刻開始了
首先 我們需要的是1張床
以及必要時會用到枕頭就足夠
我希望大家做完後可以立刻睡覺
這樣效果便最好
首先盤腿坐
初時會先做數分鐘呼吸
雙手放在膝頭上

English: 
Welcome everyone to my channel
Many girls ask me
Can you film a new episode of bedtime yoga
For improving insomnia
Improving the quality of sleep
And relaxing the body
I have filmed an episode before
But I know that was a long time ago
So now it needs to be updated
Okay, let's begin
Start now
First what we need is a bed
And pillows if necessary
I hope everyone can sleep immediately after finished
This will be the best result
First sit cross-legged
At the beginning, I will take a few minutes for breathing
Hands on the knees

English: 
I usually ask everyone to sit up straight
But I want everyone to be relaxed tonight
Just sit with your most comfortable position
Then slowly close your eyes
Inhale slowly
Pull shoulders up
Exhale and relax
One more time
Inhale
Pull up
Exhale and relax
One more time
Inhale
Exhale and relax
I hope in these few minutes
You can think about what is worth being happy today
I think there are many things to be grateful every day
Food, family time

Chinese: 
通常我會叫大家坐直身體
今晚我想大家真的放鬆
用你最舒服的坐姿就可以
然後慢慢閉起雙眼
慢慢吸氣
拉起肩膊
呼氣 放鬆
再來1次
吸氣
拉起
呼氣 放鬆
再來1次
吸氣 拉起
呼氣 放鬆
我希望在這幾分鐘
大家可以回想今天有什麼事情值得開心
我覺得每天都有很多事情需要感恩
我們的食物 可以開心地與家人共聚

English: 
Your own business and life
Living in this world safe and sound
Those are the things worth being happy and grateful for
And we should appreciate the daily life
Take a deep breath one more time
Inhale
Exhale
Inhale and pull your shoulders up
Exhale and relax your shoulders
Keep breathing

Chinese: 
擁有自己的事業 生活
依然健康地活在這個世上
也是很值得開心和感恩的事情
應該很欣賞每天的生活
再來1次 深呼吸
吸氣
呼氣
吸氣 再肩膊拉起
呼氣 放鬆肩膊
保持呼吸

Chinese: 
最後1次 慢慢吸氣 將肩膊拉起
呼氣 放鬆
很好
然後將雙腳合起來
平時做蝴蝶式會拉近到恥骨的位置
但今天我們雙腳會呈萎形
接著慢慢把身體拉向前
我希望你們可以用枕頭
放在肚的位置
接著慢慢俯向前
放鬆整個人
將肚貼著枕頭 放鬆
有少許寒背也沒關係
我們可以將頭放鬆
慢慢呼氣 盡量向前俯下

English: 
Inhale slowly and pull your shoulders up for the last time
Exhale and relax
Very good
Then put your soles together
We will bring feet closer to the pubis when usually doing the butterfly pose
But today our feet will form a diamond
Then pull the body forward slowly
You can use a pillow
Place on your belly
Then lean forward slowly
Relax the whole body
Stick your belly to the pillow, relax
It ’s okay to have a rounded back
We can relax our head
Exhale slowly and lean forward as much as possible

Chinese: 
吸氣
呼氣
慢慢拱背 將上身拉起
吸氣
很好
我們會再來1次
這次與剛才1樣
記得每次呼吸時
盡量將整個人再放鬆
好 我們來了
呼氣
慢慢將上身俯向前

English: 
Inhale
Exhale
Slowly arch your back and pull your upper body up
Inhale
Very good
We will do it again
This time will be the same
Remember every time you breathe
Try to relax the whole body
Okay, let's start
Exhale
Slowly lean your upper body forward

Chinese: 
保持規律呼吸
慢慢吸氣
拉起上身
深呼吸
再呼氣
接著將枕頭移開

English: 
Maintain regular breathing
Inhale slowly
Pull your upper body up
Take a deep breath
Exhale again
Then remove the pillow

English: 
Hands on the knees
Keep your soles sticked together
Looks like a diamond
Then stretch the waist downwards
Relaxing your body like a tumbler
Pull down from right side
Inhale, pull up and go down again
We start now
Slowly inhale and pull up
Pull to the right, forward, left and up
One more time, the 3rd time
Exhale, pull forward, inhale
Pull up and to the right
The 4th time
Exhale, pull to the left
Pull upwards and inhale
Exhale, pull to the right

Chinese: 
雙手放在膝頭上
保持雙腳合起來
看起來像菱形
然後將腰向下拉
放鬆全身 好像不倒翁
由右邊向下
吸氣 再上來 再下去
我們開始了
慢慢吸氣 拉上來
向右 向前 再向左 拉起來
再來1次 第3次
呼氣 向前 吸氣
拉起來 到右邊
第4次
呼氣 向左
向上 吸氣
呼氣 向右

Chinese: 
第5次
這次倒轉方向
由左邊 呼氣 向前
吸氣 向右 拉起來
1 2 3 4
向右
吸氣 拉向上
左邊 呼氣 下去
5
非常好
將雙腳合起來
將身體拉向前
肚貼住大腿
下巴放在膝頭中間

English: 
The 5th time
Reverse direction this time
Begin from the left side, exhale, forward
Inhale, pull to the right and upwards
1 2 3 4
Pull to the right
Inhale and pull up
Pull to the left, exhale, down
5
Very good
Put your feet together
Stretch the body forward
Belly sticks to the thighs
Put the chin in the middle of the knees

Chinese: 
然後慢慢深呼吸
吸氣
呼氣 放鬆
再來1次 吸氣
呼氣 放鬆
再來1次 吸氣
呼氣 放鬆
接著做蝴蝶式
將雙腳合起來
貼近恥骨位置
然後再1次拿著軟墊或枕頭
我們抱著枕頭  很舒服的
然後慢慢呼氣向前

English: 
Then take a deep breath
Inhale
Exhale and relax
Inhale again
Exhale and relax
Inhale again
Exhale and relax
Then we will do butterfly pose
Put your feet together
Close to the pubis
Then we hold the cushion or pillow again
It's comfy when holding it
Then slowly exhale and pull forward

Chinese: 
如果你需要多1個枕頭 沒關係
我們可以抱著2個枕頭
晚上應該要很舒服的
慢慢呼氣向前
保持動作 慢慢深呼吸
吸氣
呼氣
再來1次
吸氣
呼氣
再來1次
吸氣
呼氣
然後慢慢吸氣
慢慢拱背 拉起上身
稍為舒展肩膊

English: 
It doesn't matter if you need one more pillow
We can hold 2 pillows
It should be very comfortable at night
Exhale slowly
Keep the posture and take a deep breath slowly
Inhale
Exhale
One more time
Inhale
Exhale
One more time
Inhale
Exhale
Then inhale slowly
Arch your back and pull your upper body up
Slightly stretch your shoulders

English: 
Pull to the right and draw a semicircle
Pull to the left
One more time
Right side
Pull to the left
One more time
Right side
Slowly pull to the left
Move your head back to the middle
We can put down the 2 pillows
Hold the feet with both hands
Then rotate the body again
We don’t have to arch back deliberately
Just move like a tumbler comfortably

Chinese: 
拉向右邊 呈半圓形
拉向左邊
再來1次
右邊
拉向左邊
再來1次
右邊
慢慢拉向左邊
頭部回到中間
我們可以放下2個枕頭
雙手捉住腳掌位置
然後再1次將身體旋轉
我們不用刻意拱背
很舒服地 像不倒翁1樣

Chinese: 
慢慢
2 3
由右邊向下 再由左邊上來
4 5 6
7 8
吸氣 拉上來
9
呼氣下去
吸氣上來
10
慢慢深呼吸 吸氣
將頭向後仰
呼氣
向下
再來1次
吸氣
呼氣

English: 
Slowly
2 3
From right to the down and then from left to the top
4 5 6
7 8
Inhale and pull up
9
Exhale and pull down
Inhale and pull up
10
Slowly take a deep breath, inhale
Tilt your head backwards
Exhale
Pull downwards
One more time
Inhale
Exhale

English: 
Okay then do it again
Pull up
Pull up from the right
2 3 4 5
6 7 8 9 10
Very good

Chinese: 
好 然後再來1次
拉起 轉身體
由右邊拉起
2 3 4 5
6 7 8 9 10
非常好

English: 
Then stretch your left foot outwards
Don't open too much
Just be comfortable
Ok then stretch your upper body slowly to the left
We can grab your right foot with left hand
Then slowly pull over
 
Then slowly pull over
If you feel your hand ca n’t stretch down too much
It ’s okay to pull the upper body up as much as possible
If you can relax slowly
Catch the left foot and pull down
Sustaining action
5 4 3 2 1
Then stretch your right hand forward
If you can't dive too low
You can press and hold the underground without any problem
if it is possible
Relax your upper body completely on the ground

Chinese: 
然後將左腳伸向外
不需要打開太多
舒服就可以
好 接著將上身慢慢向左伸展
我們可以將右手放在右腳
我們可以將左手捉住右腳
然後慢慢拉過去
如果你覺得手無法向下伸展太多
沒關係 盡量將上身拉向上
如果可以 慢慢放鬆
捉住左腳拉向下
維持動作
5 4 3 2 1
然後將右手伸向前
如果無法俯得太低
可以按住地下也沒問題的
如果可以
將上身完全放鬆在地上

Chinese: 
拉到左邊
維持動作
5 4 3 2 1
慢慢拉起上身
然後做另1邊
將右腳拉回來
再做另1邊
將左腳拉回來
右腳拉向外
接著將右手捉住左腳的小腿
然後再上身拉去右邊
如果做得到 可以盡量拉向下
捉住腳踝
如果做不到 停留在選擇1也可以
維持動作

English: 
Pull to the left
Sustaining action
5 4 3 2 1
Slowly pull up the upper body
Then do the other side
Pull right foot back
Do another side
Pull the left foot back
Pull right foot outward
Then catch the right hand with the calf of the left foot
Then pull the upper body to the right
If you can, you can try to pull it down
Catch ankle
If you ca n’t stay in option 1, you can
Sustaining action

English: 
5 4 3 2 1
Exhale slowly back to bed
Sustaining action
5 4 3 2 1
Inhale and pull up the upper body
Then stretch your feet forward
Sitting position
Then put the pillow on the thigh
If your softness is not good enough
You can use 2 cushions, no problem
Then pull the hips out
The bones on both sides of the buttocks are against the bed
Then slowly exhale forward

Chinese: 
5 4 3 2 1
慢慢呼氣 回到床上
維持動作
5 4 3 2 1
吸氣 拉起上身
接著將雙腳伸向前
呈坐著的姿勢
然後將枕頭放在大腿上
如果你的柔軟度不夠好
可以用2個軟墊也沒問題
好 接著把臀部向外拉
臀部兩邊的骨貼著床
然後慢慢呼氣向前

Chinese: 
當我們俯向前時
背部彎曲也沒關係
慢慢放鬆上半身
呼氣向前
將肚完全放鬆貼在枕頭上
下巴也要俯向前
很好
很好 慢慢放鬆大腿後肌的位置
有2個選擇
你可以選擇將腳跟推出 呈鋤頭腳般
或者當你覺得大腿後肌很繃緊
腳尖向內伸也沒問題
只要你覺得舒服就可以
保持動作 維持5個呼吸

English: 
When we lean forward
It ’s okay to bend your back
Slowly relax your upper body
Exhale forward
Put your belly completely relaxed on the pillow
Your chin must also lean forward
well
It is good to slowly relax the position of the thigh muscles
There are 2 options
You can choose to push the heel like a hoe
Or when you feel the thigh muscles are tight
No problem with toes extending inward
As long as you feel comfortable
Hold the action to maintain 5 breaths

Chinese: 
5 4 3 2 1
慢慢拉起上身
然後繼續抱著枕頭
將右腳拉近到身體
捉住腳踝
維持動作就可以
如果捉不到 可以捉住膝頭後
稍微屈曲雙腳也沒問題
維持動作

English: 
5 4 3 2 1
Slowly pull up the upper body
Then continue to hold the pillow
Draw the right foot closer to the body
Catch ankle
Just keep it up
If you ca n’t catch it, you can catch your knee
It ’s okay to bend your feet a little
Sustaining action

English: 
5 4 3 2 1
Exhale to relax your right foot
Slowly pull up the left foot
It ’s okay to bend your feet a little
Straighten your feet and catch your ankles
5 4 3 2 1
Exhale
Exhale and relax your upper body again
Pull forward
Take a deep breath

Chinese: 
5 4 3 2 1
呼氣 放鬆右腳
慢慢將左腳拉起
稍微屈曲雙腳也沒問題
伸直腳 捉住腳踝 拉向上
5 4 3 2 1
呼氣 放下
再1次將上身呼氣 放鬆
拉向前
深呼吸

Chinese: 
慢慢 吸氣 拉起上身
覺得很困倦嗎？我也是
接著將枕頭移開
躺在床上 很舒服的
接著 雙手捉住膝頭後方
將身體捲起向前 再拉向後
捲起向前 再拉向後
一直做 放鬆

English: 
Slowly inhale and pull up the upper body
Feeling sleepy?  me too
Then remove the pillow
Lying in bed is very comfortable
Then grab your hands behind your knees
Roll your body forward and then back
Roll up and pull back
Keep doing relaxation

English: 
Exhale
Inhale
Roll up
Then lie flat on the bed
Hands clenched fists in the direction of the head
Pull up
Stretch a lazy waist
Slowly pull the right foot closer to the head
Flexed feet
Draw closer to chest
Hold the action to maintain 5 breaths

Chinese: 
呼氣 拉向上
吸氣
捲起
然後躺平在床上
雙手緊握拳頭 伸向頭的方向
向上拉
伸1個懶腰
慢慢將右腳拉近到頭的方向
屈曲腳
拉近到胸口位置
保持動作 維持5個呼吸

Chinese: 
5 4 3 2 1
用手將腳拉向外
放鬆
保持動作
5 4 3 2 1
拉起右腳 用左手捉住右膝頭外方
並拉到左邊
上身面向右邊
保持動作 維持5個呼吸

English: 
5 4 3 2 1
Use your hands to pull your feet outward
Relax
Hold action
5 4 3 2 1
Raise the right foot and use your left hand to catch the right knee
And pull to the left
Upper body facing right
Hold the action to maintain 5 breaths

Chinese: 
5 4 3 2 1
拉回來
向上伸直右腳 呈90度
伸直腳趾 向天花板方向
呼氣 吸氣
拉近向上身方向
呼氣向上
再來1次
吸氣
呼氣向上
再來1次
吸氣
呼氣向上
吸氣 拉近
最後1次
呼氣向上

English: 
5 4 3 2 1
Pull back
Straighten your right foot upward 90 degrees
Straighten toes towards the ceiling
Exhale
Draw closer to upper body
Exhale upward
1 more time
Inhale
Exhale upward
1 more time
Inhale
Exhale upward
Inhale
Last time
Exhale upward

Chinese: 
吸氣
放下右腳
將左腳拉起
首先雙手捉住膝頭後方
貼近上身
保持動作 維持5個呼吸
5 4 3 2 1
將左手拉起左邊膝頭
慢慢移外向
伸1個懶腰
打開大腿內側的位置
保持動作 維持5個呼吸
5 4 3 2 1

English: 
Inhale
Lower right foot
Pull the left foot up
First grasp the back of the knee with both hands
Close to the upper body
Hold the action to maintain 5 breaths
5 4 3 2 1
Pull the left hand up the left knee
Slowly move outward
Stretch a lazy waist
Open the inner thigh
Hold the action to maintain 5 breaths
5 4 3 2 1

English: 
Draw closer to left foot
Use your right hand to catch the left knee behind
Pull to the right
Upper body facing left
Take a deep breath
Hold the action to maintain 5 breaths
5 4 3 2 1
Pull the left foot back
Straighten left foot upward
90 degrees to the body
When the toes point upward
expiration
Inhale and pull down to point to the upper body
Exhale upward
Inhale and pull down

Chinese: 
拉近到左腳
用右手捉住左邊膝頭後方
拉到右邊
上身面向左邊
深呼吸
保持動作 維持5個呼吸
5 4 3 2 1
將左腳拉回來
伸直左腳向上
與身體成90度
腳尖指向上時
呼氣
吸氣拉下來 指向上半身
呼氣 向上
吸氣 拉下來

English: 
Exhale upward
Inhale and pull down
Exhale upward
Inhale and pull down
Exhale upward
Inhale and pull down
Relax left foot
Then prone on the bed
Open hands
Prone on the bed
Hold the bed with your left hand
Pull the body up and sideways
The right hand remains at 90 degrees to the body

Chinese: 
呼氣 向上
吸氣 拉下來
呼氣 向上
吸氣 拉下來
呼氣 向上
吸氣 拉下來
放鬆左腳
然後俯臥在床上
打開雙手
俯臥在床上
用左手按住床
把身體拉起並打側
右手依然保持與身體成90度

English: 
Just lie down on your side comfortably
Hold the action to maintain 5 breaths
5 4 3 2 1
Exhale prone forward
Straighten left hand outward
Hold the bed with your right hand
Side body
Hold the action to maintain 5 breaths
5 4 3 2 1
Pull back in bed
Now you can do movements in front of the body

Chinese: 
就這樣舒服地打側躺著就可以
保持動作 維持5個呼吸
5 4 3 2 1
呼氣 俯臥向前
伸直左手向外
右手按住床
打側身體
保持動作 維持5個呼吸
5 4 3 2 1
拉回來 躺在床上
現在可以做身體前方的動作

Chinese: 
雙腳腳板緊貼 慢慢拉近到胸口位置
呼氣
吸氣 向上
呼氣 慢慢拉近向下
再來1次
吸氣 向上
呼氣 拉近
吸氣 向上
呼氣 拉近
維持動作
5 4 3 2 1
伸直雙腳
將右腳打橫放在左邊膝頭上
將手放在右腳膝頭後方

English: 
Feet and feet are close to the chest position
expiration
Inhale upward
Exhale slowly pull down
1 more time
Inhale upward
Exhale
Inhale upward
Exhale
Sustaining action
5 4 3 2 1
Straighten feet
Lay the right foot on the left knee
Place your hands behind the knees of your right foot

English: 
Draw your feet closer
Hold the action to maintain 10 breaths
10 9 8 7 6 5 4 3 2 1
Inhale upward
Slightly relax your feet
Lay the left foot on the right knee
Slowly close to the chest
Hold the action to maintain 10 breaths

Chinese: 
拉近雙腳
保持動作 維持10個呼吸
10 9 8 7 6 5 4 3 2 1
吸氣 向上
稍為 放鬆雙腳
將左腳打橫放在右膝頭上
慢慢拉近到胸口位置
保持動作 維持10個呼吸

Chinese: 
10 9 8 7 6 5 4 3 2 1
拉起雙腳
再1次屈曲右腳和左腳
兩邊慢慢輪流做
吸氣
呼氣
伸直雙腳
慢慢拉近到頭的方向
如果做不到 曲腳也沒問題
如果做到 可以伸直雙腳
慢慢呼氣
盡量拉近到頭的方向
深呼吸

English: 
10 9 8 7 6 5 4 3 2 1
Lift your feet
Flex the right foot and left foot again
Take turns slowly
Inhale
expiration
Straighten feet
Slowly draw closer to the head
If you ca n’t do it, it ’s fine. 
If you can, you can straighten your feet
Exhale slowly
Try to get as close as possible
Take a deep breath

English: 
Relax your feet
Stretch a lazy waist
Slowly put the pillow on the hip
If your pillow is harder, it will be better
Slowly lying on the bed
Relax your feet
Pull your hands tightly upward
Move slowly to the right
Hold the action to maintain 5 breaths

Chinese: 
放鬆雙腳
伸1個懶腰
慢慢將枕頭放在臀部位置
如果你的枕頭比較硬會更好
慢慢躺在床上
放鬆雙腳
將雙手緊扣拉向上
慢慢移向右邊
保持動作 維持5個呼吸

English: 
5 4 3 2 1
Back to the middle
Pull to the left
Hold the action to maintain 5 breaths
5 4 3 2 1
Back to the middle
Put your feet on the bed
Pull up the pillow
Then hit the side
Hug the pillow

Chinese: 
5 4 3 2 1
回到中間
拉向左邊
保持動作 維持5個呼吸
5 4 3 2 1
回到中間
雙腳放到床上
抽起枕頭
然後打側身體
抱住枕頭

Chinese: 
雙手按住床 拉起身體
慢慢深呼吸
呼氣
再來1次
吸氣
呼氣
今天的拉筋 睡前瑜伽已經完成
我希望你們做完後

English: 
Hold the bed with both hands and pull up
Take a deep breath
expiration
1 more time
Inhale
expiration
Today's Lajin Yoga before bed is done
I hope after you finish

Chinese: 
有非常好的睡眠質素
下集再見 晚安

English: 
Have very good sleep quality
Goodbye in the next episode
