7. Ping：“Comparing your first day, what do you see the difference of yourself?” (比较起来你的第一天，你看见了自己有啥不同呢？）
Jessica: “ Omg, I had no balance the first day. I was wabbly, couldn’t do most of moves, or anything like that, now I can do all of the moves. I thought bcz I had the falling arches, that would be my problem. But during the past 5 weeks, I can do all of the balancing poses.” (上帝啊，第一天我一点平衡感都没有。我摇晃着，不能做任何的动作，但是我现在都能做了。我以为是因为我扁平足的问题。但是过去的5周，我都能做各种平衡动作了。）
6. Ping: “What do you feel after you do yoga with me?” （跟我做了瑜伽后有啥感觉呢？） Jessica: “ Relax, stable, happy. Good. All is good.” （放松、稳定、快乐。好。都很好。）
Ping: “ What’s the differences you feel for your self?” (你感觉到自己有哪些不同呢？） Jessica: “ My day goes smoother. I am not that tensed, my shoulder is less tensed. I am able to think quicker.” (我每天的日子更顺畅了些。我不再紧张了，我的肩部没那么紧张了。我能够更快速的思考了。）”
5. Ping: What did you learn today? （你今天学到了什么？）
B: Oh, I have learned a lot today. I learned to retract my arms back. And I learned “effortless, no forcing or pushing”. That’s a lot. (我今天学到了很多。我学会了把手收回来放松。还学会了“不用力“。）
Ping smiled and said: “Arms are interconnected with the legs too. Shoulder Joint to the hip joint, elbow to knee, wrist to ankle, they are interconnected. Just relax and apply the force of earth gravity.”(手臂与腿是相合的。肩与胯、肘与膝、手腕与脚踝，它们都是相合的。只管放松，运用地球重力来练功。）
4. Gym 女孩说：“I have been doing exercises in the gym, but last week I realized my shoulder doesn’t feel well. I remembered your teaching that moment. I think I did too much weight lifting.”（我一直在健身房健身，但是上周我认识到肩不舒服了。那一刻我想起来了你教的。我认为我举了太多重量了。）
萍说：“Remember your arms function are like the tree branches? How can the arms carry so much weight? You don’t have to.“ (记得手臂的作用就跟树枝一样？手臂怎么能去支撑那么多的重量呢？你不需要。）
38. To be Used at the time of Changes and Hardships
Ping: “For me teaching Yoga, I would rather to lead you meditate for the whole class one day, but why I am guiding you through these flow exercises is because I would like to guide and train your mind to stay focused with relaxation, in facing every change of movement, in dealing with the hardship of any postures, in this way, you can stay focused with relaxation in all circumstances. And then you can apply to your daily challenging life, particularly at the times of changes and hardships. “ (对我来说教瑜伽，我宁愿有一天一直带你们打坐，但是我为什么现在还是带你们做这些体式动作的原因是因为我在导引培训你的心智体集中于放松，特别是在每次动作发生变化时、或者是在困难的体式里。这样的话，在任何情况下你也能放松了。然后，你将它应用于你每天挑战的生活里，特别是在面对变化和困难时。”
Soul is tempered through hardships. 灵魂都是在苦难中经历着磨练。
37. 自卫时，脚踢哪里、拳打哪里？
Ping: “So, for self defence purpose only, where do you kick?” (只为了自卫时，你踢哪里？）
大家都摇头，一个女生回我说：“Balls？”
我笑着说：“Yes. But usually the enemy will cover and protect it very well. “ (对。但是通常敌人都会保护得很好。）
一个女生又说：“Chest？” 我又笑着说：“Can you kick that high? Usually you yourself will fall if you kick that high.” (你能踢那么高吗？你踢那么高自己就倒了。）
Ping：“Of course you kick the naval first. If the naval is protected, you kick the root joints, hip joints, knee joints, ankle joints, in this way, you are destroying the base.” （你当然是先踢小腹。但当对方小腹保护得很好时，你就踢根部的关节-髋关节、膝关节、踝关节，这样你就毁其根了。） 出拳????当然是眉心、喉、心脏了。
Yes Yoga is helpful to those, but the ultimate goal is to build up the body strength for meditation. In order to be able to sit comfortably and long, the body needs to be relaxed first. It’s spiritual. It’s about to awaken the energy and open all joints then you will have the strength to be able to sit long with your palm ✋up, like Buddha. (对，瑜伽对这些都有帮助，但是它的最终目的是为了冥想而建立身体的力量。为了能舒服的坐很长时间，身体需要先能放松。它是与灵性相关的。是关于能量觉醒、打开关节，这样你的身体才能像菩萨一样把右手举起来坐很长时间。）
34. “How can I be balanced?”
我答：“ Balance is a long journey. But mindfulness relaxation definitely helps. No matter what type of Yoga, or any other healing arts, they are about the balance healing in the end. In order to be more balance, you need firstly to be more relaxed and then build on the root and base. (平衡是一个很长的旅程。但是意念放松是绝对能帮助的。不管是哪种瑜伽、或者其它疗愈艺术，最终都是关于平衡疗愈的。如果想要能更平衡，你首先要先能更放松、再扎实根基。）
Complete balance healing requires energy awakening, in Yoga they are called Kundalini or Nadies, Yin and Yang in Tai Chi, Left Middle Right Meridians in Tibet Buddhanism….it’s spiritual. （完全的平衡疗愈需要能量觉醒。瑜伽里叫昆达能量或Nadies, 太极里叫阴阳、密宗里叫左中右三脉…是与灵性相关的。）
Once it gets awaken, it can then travel through 8 extraordinary meridians and open each joints, in the end healing the balance of the skeleton. （当它觉醒后，它才能疏通奇经八脉、打开关节，最后完成骨架的平衡疗愈。）”
33. Safety Rule: You Are the Owner of Yourself
每个动作就做到自己能舒服呼吸的位置就行了，听你自己身体的，不要听任何人的。
我们都是为了身体更好才去锻炼身体的。但如果伤害了自己，就背道而驰了。
32. Effortless: Just Relax and Let Your Weight Sinking down to the Earth (只管放松，让你的重量下沉到地面）
学员问：“Do I need to keep my knees relaxed when I do warriors? (我做战士式时需要放松我的双膝吗？）
我答：“Yes, always. You need to keep your knees relaxed then no resistance from yourself to prevent your body weight down to the earth. Effortless. I emphasize to apply the gravity from the earth center to heal the body naturally. ” (是的，都是需要放松的。你需要放松、这样你自己的膝关节不会阻碍自己的重力下沉到地面。不用力。我强调应用地心的重力自然疗愈身体。）
31. Just Relax and Accept Yourself
我做不好平衡树式，是因为我是“扁平足”的原因吗？
答：“We are all born with different skeleton structure. It does not matter. From today on, just relax and accept it, you will be fine.” (我们出生都有不同的骨架构造。扁平足也没关系。从今天开始，放松和接纳它，一切都会好的。）
30. Child Pose: 像婴儿一样放松
Just relax like you were in mother’s womb. And remember this feeling and sensation and apply it in your daily exercises or life anywhere, anytime. Let the gravity work through you naturally. （只管放松到你自己曾经在母亲子宫里的样子。记住这种感觉并将其应用到所有练习中或者生活里，让重力去自然而然做功你的身体。）
22. Can you teach us about the breathing method? 你能分享一下呼吸方法吗？
答：“You need to learn relaxation first, otherwise, when you are stressed, how can you breathe well? Once you are able to relax, the breathing will reach you naturally. In fact, I already share with you for the micro and macro breathing method in the beginning. “ (你一定得先学会放松才行，否则一紧张你就连气都喘不过来了，咋呼吸呢？意念集中于放松，呼吸是自然而然的事。而且实际上，我也已经在最开始就与你分享了小周天大周天呼吸方法了。)
我的中央横膈膜肌复苏是是自己在家灵修＂宽容原谅（Tolerance and Forgiveness)＂后奇迹般复苏了，肚子一圈一周内缩小了很多；我的腹部横膈膜肌是我自己在家自省我从初恋开始的每一段与异性的关系后奇迹般复苏了的；我的喉轮处的横膈膜肌是自己在家自省我的＂言＂，那些话该说、哪些话不该说而奇迹般的复苏了，那时下颚发生了巨大的变化。关于下颚的变化，会一直变到我师父太极里讲的＂牙齿嘴唇微合＂状态。因为其实一般人的牙齿是无法在放松状态下合住的，要疗愈完骨架后才可以。
＂三横膈膜肌＂是跟＂小周天＂里的任督二脉紧密相关，跟＂七轮＂也是相关的。我每周四真言唱诵视频里分享的用＂五德＂（明辨-Right Discrimination、知足-Contentment、宽容原谅-Forgiveness and Tolerance、不执-Detachment、谦卑-Humility）习练，去自省安抚情绪体的＂五毒＂（愤怒-Anger、贪心-Greed、虚荣-Vanity、执着-Attachment、欲-Lust），是对七轮畅通、疏通任督二脉有效的。
I had offen been asked a question: “What’s the meaning of Namaste? ”
Here is my simple answer: Salute to Sun and Moon; Salute to the Ancestors; Salute to the Seniors; Salute to the Teachers; Salute to each other, brothers and sisters.
Salute includes the “Boundary Respect”- to Respect others thoughts, words and behaviors. Particularly when you see others imperfections. Let it be. Nobody is perfect, including me.
But, when you see someone bad, you may choose to step away.
Ping
常常有人问我，Namaste这个词的意思是啥呢？
我简单的回答吧：向天地致敬；向前辈长辈致敬；向老师致敬；同辈之间相互致敬；
“致敬”包括了“ 界限的尊重”-尊重他人的思、言、行。特别是你在看到别人的缺点的时候。Let it be。每个人都是不完美的。包括我。
