大多數人在做伸展動作時，僅僅伸展到他們企圖達到的點，而忘記了從 「起點」出發的延展與擴充。

當你在延展與擴充時，不但要到達「終點」，也要從 「起點」出發。

試著把你的手臂平舉並向外伸展，你的胸部是不是隨之而動？現在穩住身體的中心，把你的手臂伸展到指尖，你是 否注意到這之間的區別？

你是否注意到你所創造的空間？

是否注意到你從自身之核心向外伸展的感覺？

現在試著把手臂以圓圈式向四圍擴展，這會給你帶來在所有方向創造空間的感悟與體驗。

若修習者失去與其靈性之核心的聯繫，就容易發展伸展過度的狀況。這時，自我不顧自己的能力，只想著伸得更遠，只想著觸到地板，而沒有從自身中心出發緩緩伸展。

每個動作都要成為藝術，而這種藝術的唯一觀眾是我們的自性，要讓你的意念專注於內，而不要發散於外；不必擔心別人的目光，而要接受自性的觀照，不要專注於你想伸展的程度，而要專心把伸展的動作做好，不要專注於自己伸展的目標，而要以充滿活力的伸展「量力而為」。

When most people stretch, they simply stretch to the point that they are trying to reach, but they forget to extend and expand from where they are.

When you extend and expand, you are not only stretching to, you are also stretching from .

Try holding out your arm at your side and stretch it. Did your whole chest move with it? Now try to stay centered and extend out your arm to your fingertips. Did you notice the difference?

Did you notice the space that you created and they way in which you stretched from your core?

Now try expanding your arm outward in every direction like the circumference of a circle. The stretch should bring the sensitivity and experience of creating space in every direction.

Over stretching occurs when one loses contact with one’s center, with the divine core. Instead, the ego wants simply to stretch further, to reach the floor, regardless of its ability, rather than extending gradually from the center.

Each movement must be an art. It is an art in which the Self is the only spectator. Keep your attention internal not external, not worrying about what others see, but what the Self sees. Do not fixate on how far you want to stretch, but in doing the stretch correctly. Dot not focus on where you want to go but on going as far as you can with dynamic extension.

－－－－－－－－－－－－－－－－－－－－

備註：

您可以嚐試做：四肢伸展式、英雄二、三角式。這幾個姿勢，當雙手平舉時，我們是否常常用大腦指揮雙手直接來到平舉的位置？還是先穩定身體的中心，再舉起雙手？雙手平舉是否有感覺向兩邊伸展延展的感覺？還是只是舉起來？手指的感覺有嗎？

下次做動作時，自己可以感覺一下，只想著要做動作，但沒有感覺嗎？只想做完動作？或做這個動作時，心裡想著下個動作？心不在當下？心急躁了嗎？