don't force me again 不要再逼我，够了

Oh my god, me lose again ! Don't force me eat again !

有没有搞错又是我输，不要再逼我吃了!

Baby said:" Never mind,you don't want to eat than me eat loh, very happy got foods & games, i like it."
小宝宝说：“你不吃，我吃咯，很爽咧有人喂我吃又有游戏玩，没白来一趟”。

Everyone ready ? games start now.

各位准备好了吗，游戏要开始了。

The games of rules is like this, use the fan push the ballon to front dont let it fall down. See which team finish first.

分成两队，每队十人看那一对最先完成任务，游戏规则是团员拿着扇子排向前方绕一圈，不能让气球掉落在地上。

You see all the childrens happy and enjoy it.

你看小朋友玩的多开心与投入。

This games is very challenging, you see the girl weaking white skirt, she face is so.....,and the boy weak blue shirt, her using monkey kungfu to support her team.
游戏紧张又刺激，您看这位穿白衣红花圈女孩玩得七情上脸，蓝衣的男孩忍不住耍起猴拳助兴。

First round, two teams draw, so we continue with second games. The rules is like this, put water in small cap and drop to the bottle but can't give the water drop on the floor. Why the rules like this huh? because the water will damage the floor, and second reason is because if the water drop on the fllor i need to take sometime to mop the floor again mah, tired lah !

第一回合分不出胜负， 第二回合的游戏就此展开，游戏规则是盛水在小瓶盖然后走向前方倒入老师手中的瓶子里，在这过程当中不能把水泻在地上。为何会有这样的游戏规则？有两个原因啦，第一地板沾到水会毁坏，第二地板沾到水，我就必须拿布抹干（你以为我很得空咩，从早抹到晚，瑜伽学员常留下一大堆汗水，泪水有时还流下口水，在瑜伽学员留下的各种水当中，你可以感受到他们是如何度过一个小时的课程，首先是辛苦=汗水，然后是痛苦=泪水，最后是舒服到睡着了=口水）

You see this girl legs, is yoga pose 23.
重点不在画，注意看这位小女生，她的脚很厉害是瑜伽姿势23咧


Sister is concentrate on drawing, baby is looking hard.
姐姐全神贯注在绘画，小妹妹看得津津有味。



Drawing is helps on concentrate, you see them face, them put all spirit inside the art.
绘画能提集中力与专注力，你看他们的表情就知道了，把所有精神都融入画作里。



Because two teams draw again, so we need parents to be judge and choice one team to be winnier but the parents huh not fair and not pro so....
由于两队实力相当，大战了数个回合还分不出高低，唯有请家长当品评审以做个了断，可惜家长也不专业所以....



They choice me to be judge but i am very scare, you see all the childrens eyes is looking at me ！
I does't know how to choice, all of you choice lah !
老师重金邀请我当评审，你看那一双双犀利与怀有敌意的眼睛看着我，你要我如何作主？不如各位看官您们来选

First team is using 5minute to finish this art, the times is short, but you see inside the tree got a love, i believe that the person drawing this love, her mind is full on love.
这是第一队用了短短五分钟的时间绘的呕血之作，其中一位队员在分秒必争的游戏当中不忘画了一颗红色心在圣诞树里，你可以知道这位小朋友的心中是充满爱。

This art also no bad, got two love inside the tree and have a present inside the tree with happy smile. You know that today her are very happy.

这张也不赖，有两颗心，在树里的礼物还有一张笑脸，你可以知道今天他是玩的很开心与尽兴。

Very cute babe, when i camera face to her, she quciky make a pose and smile to me.

超可以的小宝宝，当我摄影镜头对着她时，她快速的摆个pose让我拍，忍不住想捏她的小脸蛋。

How should i intro this art teacher huh ?You see her face, happy than childrens.

我应该怎样介绍这位老师呢？应该说她是老顽童，还是她在与小朋友玩游戏的过程当中不惊觉的返老还童了?你看她笑得比小朋友还快乐。

Unbelieve, because we only use 3 or four day to prepare this party, we think maybe only got 12 childrens will attend this party, but now got 20 childrens attend. Thank Genio Art for prepare the games.

If you ask me organise this party got what kind of benefits ? I will tell you when you see chilrens pure mind, childrens smile is worth.

You give a presents to three years old childrens she will happy and not care about brand ,expensive or cheap but when she become teenager everything will change. Why like tihs? social problem? social is orgainse by human, social problem mean human mind got problem. Is parents problem ? Teacher problem? Leader of Company problem ? or gavoment problem ?

出乎意料，没想到这次临时起义的圣诞游戏会反应会如此热烈，本来只打算等小朋友的绘画课结束后送每人一份礼物让他们高兴与感受圣诞气氛但Genia Art的负责人说这样太单调了，不只要让小朋友高兴也要让他们尽兴。我们只花了三四天的时间筹备这Party与通知家长，在如此仓促的情况下没能买到圣诞帽子送小朋友也只预算应该大约有十二左右会赴会吧，没想到来了二十位。

如果你问我主办一场活动有什么回报，那就是看到童真，纯真与小孩的微笑。

三岁的小孩只要有礼物在手就很高兴不会分是否名牌或轻重，大了就会开始变贪，是谁令他变？社会？社会是由人组织而成，如果你说社会出了问题，实际上就是人心出了问题？是家长出了问题？老师？企业领袖？政府领导人？

Merry Christmas

Merry Chistmas

Special Games to childrens,

wish all the childrens hv a happy day.

圣诞节快乐

我们安排了特备游戏节目让小朋友玩乐，

愿他们有个愉快的假期。

Time：Sat 3.30pm (12Dec)

Venue: 13-2, Jln Kuchai Maju 1, Kuchai Lama,58200 K.L

Enquired: 017-363 1722

F.O.C

yoga pose 瑜伽姿势 39-43

Jinanasana (Knowledge Posture)
1.Squat sitting on the heels with the arms a little behind the buttocks.
2.Shift the left leg a little forward and put the right ankle on the lower part of the left thigh, just above the knee, in such a way as to form a triangle in a plane parallel to the earth.
3.Raise the left arm upwards and touching the ear. Look forward.
4.Keep the balance by touching the ground with the fingers of the right hand. Normal breathing for half a minute.
Repeat this process on the other side.
(practise 4 rounds)

caution:
1.keep the trunk straight.
2.the fingers touching ground is use for balancing not for support weight, avoid fingers injuries.
3.put the right ankle on the left thigh but does't stick up the leg.

benefits:
1.improve mind power and memory.
2.increase the co-ordination and balancing.
3.strengthen the toes and the thighs and calves (the person who got weak heart and blood circulation the fingers and toes is black colour. And person got kidney problem, diabetes and bladder sickness will away feel painful and numbness on the toes and fingers.)

知识式
1.蹲下，坐在脚跟上，双手稍微靠近臀部。
2.弯曲右脚，把右脚踝放在左大腿，（靠近膝盖）形成如三角形一样。
3.左手往上举，必须碰到耳朵，往前看。
4.右手指碰地，自然呼吸三十秒，然后换脚练习。
（练习四回合）

练此式要注意的事项：
1.身体要直不要伏前。
2.碰地的手指是用来保持身体平衡，不要把身体的重量都往手指压。初学者可以几根手指同时碰地。
3.放在大腿上的腿要直不要往上翘。

主要功能：
1.改善智力与记忆力。
2.增进集中力，定力及平衡感。
3.强化脚趾与大小腿（脚趾是血液循环的末端；心脏无力与血液循环不良的人，手指和脚趾会瘀黑；肾脏病，糖尿病，膀胱病，痛风等病患会产生疼痛或麻痹。

Cakrasana (Wheel Posture)
1.Lie in a supine position. Flex the legs to bring the lower legs in contact with the thighs.
2.Both the hands will rest close to the shoulders.
3.Supporting the weight on the soles and the palms, raise the head and the trunk. (the body will assume the shape of a wheel ) normal breathing half a minute.
(practise 4 times)

benefits:
1.strengthens spine and all organs.
2.treatment for diavetes, lumbago and backache.
3.helps in indigestion and constipation.
4.strengthens arms, legs and neck also can reduce belly fat.
5.reduce the chances getting osteporosis.

轮式
1.仰卧，弯曲膝盖使大腿与小腿相碰。
2.弯曲双手贴近肩膀，手掌着地。
3.利用手掌与脚掌的力量使身体往上提，头部自然下垂。（身体的形状就像轮子一样）自然呼吸三十秒，然后慢慢放下身躯。
（练习四次）

主要功能：
1.强化脊椎与各脏腑。
2.对糖尿病与腰酸背痛有疗效。
3.帮助消化和便秘。
4.强化手臂，脚与颈部肌肉并除去腹部赘肉。
5.减少患骨质疏松症的机率。

Jatila Utkatasana (Difficult Chair Posture)
1.Squat down ,supporting the entire weight of the body on the big toes.
2.Grasp the waist on each side with the hands, the buttocks resting on the heels. Duration half a minute.
(practise 4 times)

caution:
1.keep upper trunk straight.
2.open the knees more to left and right side.

benefits:
1.strengthens ankles and toes.
2.balances body and spirit.
3.reduces flatulence.

困难椅式
1.蹲下，以双脚的大拇趾支撑全身的重量。
2.用双手抓住腰的两侧，臀部坐在脚跟上。自然呼吸三十秒。
（练习四次）

练此式要注意的事项：
1.上半身挺直不要伏前。
2.膝盖尽量向左右两侧张开。

主要功能：
1.强化脚踝与脚趾。
2.平衡身心灵。
3.消除胃气涨。

Purvottanasana
1.Sit down and extend the legs forward.
2.Bend the body slightly backward, both hands hold on floor and place at both side of body.
3.Bend the knees and place the soles on floor.
4.Exhale and lift up buttock, move both legs to the front till legs are straighten. Breath normally for half a miute.
(practise 4 times)

caution:
1.extend the legs does't bend the knees.
2.relax you head or face to ceiling.
3.place the hands far to body is difficult to keep the trunk straight.

benefits:
1.strengthen ankles, wrists, throat and legs.
2.help in blood circulation and mental tiredness.
3.expand the chest and slimming waist.

棒式
1.坐着，两脚向前伸。
2.身体稍微后倾，两手掌着地于身旁。
3.弯曲膝盖使脚掌着地。
4.呼气，把臀部抬起，两脚向前移直至双脚伸直。自然呼吸三十秒。
（练习四次）

练此式要注意的事项：
1.两脚尽所能伸直膝盖不要弯曲。
2.头部可垂下或看向天花板。
3.双手掌如肩膀的宽度着地，离太远就难以把身体撑直。

主要功能：
1.强化脚踝，手腕，喉部与双脚。
2.帮助血液循环与消除疲劳。
3.扩胸细腰。

Virabadrasana Ⅲ
1.Stand with right foot forward and left foot sideway, raise both arm upright and palms close together.
2.Bend right knee, left leg must straight at the backward.
3.In the same time extend the hands and trunk forward, keep the right leg straight and raise the left leg (hands, trunk and the left leg are parallel to the floor) duration half a minute.
(practise 4 rounds)

benefits:
1.strengthen legs and spine.
2.increase the balancing and co-ordination, calm down spiritually.
3.strengthens stomach organs.

战士第三式
1.站直，右脚前，左脚后，双手往上合掌伸直。
2.弯曲右膝使身体下蹲，在后的左脚要直，膝盖不要弯曲。
3.双手向前伸直，同时身体前倾，慢慢把右脚伸直，左脚离地，直至双手，上身与左脚形成一条直线。自然呼吸三十秒，回复原姿换腿练习。
（练习四次）

主要功能：
1.强化双腿与脊椎。
2.增进平衡感与集中力，平静心灵。
3.强化腹部器官。

yoga lifestyle 瑜伽生活

Actually what mean is yoga lifestyle ? an abstract concept right ?
Today i will explain to you.
Everyday got 24hours, how you use the times ?
我们常听瑜伽学者说把瑜伽融入生活当中，这句话看似简单却又很抽象。
今天我简单的揭开这句话的深意。
您一天二十四小时是怎么过？

Yoga lifestyle mean what ?
瑜伽生活又是怎么过？
5.00am Wake up, pray for world peace (the first ideal in human mind is very important, because every action is start from what you think). And prepare our mind with happy, positve feel also looking forward everything will happen today (whoever bad things and unlucky things happen but we face up it, settle it or put down it).
5.00am 起床，祈求世界和平（人的第一念头很重要，它主宰着你的行动），以愉快，积极与期待的心面对今天所发生的任何事（虽然一天当中总会面对不如意的事，我们选择接受它，解决它或放下它）

5.05am do Utksepa Mudra, this mudra is help on intestines and stomach ,easy to drain. After this mudra drink a cup of water.
5.05am 做起床伸展身印Utksepa Mudra, 此式能帮助肠胃蠕动有利于排便顺畅。过后喝一杯清水。

5.10am clean up body, take bath with cool or warm water is good to brace oneself up and slow down heart palpitate, use hot water take bath often will harm skin system.
5.10am 洗刷身体，以冷水或温水冲洗身体能提神与减缓心跳，长期蒸泡热水会伤害皮肤组织。

5.30am do warm up and yoga pose (early morning the air is fresh and full with energy, exercise on this time can get double energy than other time). Also good to do meditate on this time, meditation help on concentrate and make you feel peaceful, it also help to increase you job.
5.30am 做热身与瑜伽伸展运动（清晨空气清新而且充满灵气和能量，在这个时候运动能量倍增）,静坐能平复心灵增加专注力，有助于提升工作表现。

7.00am Breakfast (oats, banana and fruits, yogurt, nuts, bean, vegetables and other healthy foods)
7.00am 早餐（麦片, 香蕉等水果, yogurt, 各类坚果, 蔬菜等有益食物）

7.30am When you driving to work sometime will happen many thing like: traffic jam, car accident, some driver drive very slow infront of you blocking you way( you scold her in you mind), some driver drive with dangerous way or sometime forget take important files and need to turn back home, try to take it easy, does't let this kind of small thing to effect you mood. We does't know what will happen next seconds but we can control our mind, just face it and take it easy.
7.30am 驾车上班有时会面对各类突发事件如：塞车，车祸，有些司机在你前方龟速行驶阻挡去路（你是否在心里咒骂他?），有司机莽鲁行驶险生意外，有时忘了拿重要文件必须撤回头，不要被这类小事影响一整天的心情，我们不能预知每天会发生的事，既然已发生就以平常心去面对它。

8.30am We use about 1/3 day on our company and job, company big more dispute, we get pressure from boss, colleague and customers. How to settle the think ? you fight me, i fight you back ? (actually the person away make a trouble to you is give you a change to improve and grown, if you can find a better way to settle the problem that mean you already become smart. When you become smart than will understand angry and dissatisfied is from mind no from others.
8.30am 基本上上班族每天都花上三分之一的时间在工作，这也是是非地，公司规模越大人事纷争越多如同《宫心计》，有时会受十面埋伏，有时面对老板与客户排山倒海般的压力。受到同事客户百般刁难你是否习惯了以牙还牙 ，你做初一我做十五的方式去处理问题？到后来问题有解决吗？（其实刁难你的人是在助你提升与成长，当您能够想出一个解决方案又不用大伤元气或两败俱伤表示你的智慧又提升到一个层次了。你打我一把掌，我回你一把掌，那两者差别何在？当你的智慧提升以后你会发觉愤怒或不满的情绪最大的源头是自身的心境不完全是对方造成。

12.30pm Lunch ( We get energy from the foods, i away hear that people said:" I should give onself a bonus eat rich foods bacause i work so hard." But what mean good or rich foods ? someone said expensive foods is goods; other said seafoods is good because got fish and prawn; yogi said simple foods is good, eat is get energy to live not to taste the foods. Vegetarian is good to body, mind and spirit. This also is a good news to all animals, they will no die because of human mouth, vegetarian is environmental protection too.
12.30pm 午餐 （吃是动物获取能量的来源，我常听到这么一句话:”做工做的这么辛苦，我要吃一餐好的慰劳自己。”什么是好的一餐？有人认为吃越贵越好；有人说吃大餐有海鲜有鱼有虾就是好餐；瑜伽人认为清淡的食物就是好餐，吃不是为了享乐满足口欲只是补充能量，吃素除了对身心灵有助益，也对环保做出贡献另外对动物也是天大的好消息，动物不再因为人类的贪嘴而白白送命。

1.30pm continue working, enjoy life not mean only eat and play, we should do the right thing on right time.
1.30pm 继续工作，知足常乐与吃喝玩乐大不相同，该做的事还是必须完成。

5.30pm keep smilingly and happy mood to attend yoga class.
5.30pm 带着愉快地心情驾车去上瑜伽课。

6.30pm practise yoga, enjoy yoga, deep in yoga feeling.
6.30pm 练习瑜伽，享受瑜伽，融入瑜伽。

7.30pm use about 20 minutes rest with alone. Everyday we work from morning to night, no time to give brain and body rest. so we should use some time to relax body and mind. feel breathing is how beautiful; feel peaceful is how beautiful, feel nothing to do is how beautiful.
7.30pm 用二十分钟独处与休息，每天从早忙到晚脑袋与身体没一刻可以静下是时候让自己的脑袋丢空，身体放松，享受呼吸的美妙，享受平静的乐趣，享受放下的喜悦。

7.50pm take bath
7.50pm 洗澡

8.00pm Dinner no need to eat to heavy, if not will difficulty to digestive and become fat, second day also will feel tired. (some yogi is 6feet high but they only eat half bowl of rice, because they can get energy direct from breathing and meditate)
8.00pm 晚餐不以量为重，以免食物难以消化堆积成脂肪和第二天精神缺乏。（瑜伽修行者就算身高六尺体壮如虎也只不过吃半碗饭多，因为他们能透过呼吸和静坐吸取大地的能量补充体力）
8.30pm settle personal work, homework or reading books.
8.30pm 处理个人或家庭大小事务和看书等等。

11.00pm sleeping, sleeping is one of the way we get energy, is away late sleep will get many disease when you old.
11.00pm 享受睡眠, 睡眠品质佳是活力的来源, 长期熬夜对身体祸害无穷。

Everyday we only use 2 hours to practise yoga pose, another 22 hours is use yoga education, yoga ideation, yoga knowledge to settle and live.
瑜伽伸展运动在一天二十四小时里只占了大约两小时，其他二十二小时是以瑜伽教育，瑜伽理念，瑜伽知识去处理与生活。

Talk is easy but do is challenging, i only can do around 55%, still trying hard. Incease body, mind and spirit can reduce disease and negative feeling than you will feel peaceful and happiness forever.
讲容易做难，本人只办到大约55%，还在努力提升当中。身心灵同时提升会减少疾病和负面情绪让心境每一刻都处于平静与喜悦当中。

before & after 之前&之后

Yoga is encourage us to live with a simple lifestyle, but to show our image and friendly, we need to upgrade the studio every year. Our mission is to fit up studio with low cost, this time our budget is below RM1,000. Let me show you some photo.
瑜伽提倡的是朴素生活不浪费资源，但有时为了让人留下好印象门面功夫也得做所以我们每年都稍微美化瑜伽馆。以下是一些陈年旧照与新照让各位看官一起感受我们的七十二变。不管如何装修我们的原则就是以最低的成本创造最大的效益。这次我们的任务是以低于RM1,000改造会客厅。

wall paper = RM560 (7pcs)

wall photo = RM200 (4pcs)
paint = RM 50 (wall, chair, bookcase, cabinet)

Total = RM810

Before that we are using A4 paper print out a photo and stick on the wall but feel like in a mess, so this time we make the photo to be a sticker and stick on the wall also change to white wallpaper.

之前是用A4纸张贴照片与资讯感觉不美观与凌乱，想了良久才想到新点子，就是直接把照片制成粘纸贴在墙上，这样感觉会整洁和美观也铺上白色壁纸。

Memorial Wall 回忆墙
This area we show many photo of pass event and activite. This three years happen many thing.
This wall we call it memorial wall.

这里展示三年期间各类大小活动的精彩照片，拍照是为了回忆过去人生中所发生的点点滴滴所以这幅墙称为回忆墙。

After three years, piled many furnish and thing so the room look like very small and pack. This is why i paint the furnish (save cost) to be black. Wall is white and furnish is black , too much colour will feel so pack and confusion.

经过数年的堆积，杂物与家私多了令到空间小了感觉有逼压感，所以我把家私油成黑色（节省成本），尽量简化空间的颜色，墙壁白色配搭黑色家私，如果资金许可把地板也换成黑白色就功德圆满;-)

Our next mission is make this corridor nicely. We must love all area and corner in this building, nothing will be alone.
接下来的任务就是把这空荡荡的墙壁添加色彩，让它不再落寞，我要善待每一个角落与空间。

And fitting room also is time to upgrade.
更衣室也是时候更新了.

Got many colour in the stairs because first floor is stationary store, the worker carry many hard box sometime will hit dash the wall. I should find a way to make it nicely.

本中心楼下是文具货舱，员工搬运货物时也顺道把他们的辛酸都刻在墙上，所以现在墙上五颜六色。墙上颜色的痕迹越深代表货物很重所以员工左摆右摇撞东撞西。我也得想办法美化它。

This is our main door feel like very simple, if can put some plants and flower should be better, make it like a flowers garden feel, everyone can smell flesh air and relax.

这是中心的大门口感觉比较单调，有必要改进，能够配上花草塑造成庭院的效果，那会令人感到心旷神怡，轻松许多。

I am stupid, dont hesitate to give me comments and ideal, let we grow together with yoga72 ;-)

小弟不才，请大胆的说出您的意见与建议让小弟从中学习，让瑜伽72休闲馆与各位一起成长。;-)

Michael Jackson & 12 disciple 麦克与十二位弟子

yoga pose 瑜伽姿势 35-38

Sarvaungasana (Shoulderstand Posture)
1.Lie down on your back. Gradually raise the entire body and keep it straight, resting its weight on your shoulders. The chin must be in contact with the chest.
2.Support both sides of your trunk with you hands. The toes must remain together, the eyes must be directed at the toes.
3.Duration half a minute to five minutes. Use hands to support waist, slowly put down body.
(practice 3 times)

caution:
1.beginner practice this asana should very cautiously, avoid injury neck. If feel tired can rest a while, no need hold more than 30 seconds.
2.can try to adjust you hands let you body straight and balance.
3.the person who got high blood pressure, heart ailment or aged and weakness not force to practice this pose.

benefits:
1.improves the whole body, circulatory system and prolonged life span.
2.good for throat, neck, thyroid gland and parathyroid glands.
3.improves digestive, treatment for constipation, hormone deficiency, liver and gall.
4. against internal organs droop and digestive organ weak.
5. strengthens back muscles, abdomen and waist.

肩立式
1.仰卧，慢慢把身体举起（可用手辅助）直至全身挺直，身体的重量落在肩与颈上。下巴必须碰到胸部。
2.以双手支撑背部两侧，两脚大拇趾靠拢，眼睛注视脚趾。
3.保持此式三十秒至五分钟，自然呼吸。以双手支撑腰间慢慢把身体放下。
（练习三次）
肩立式有两个形式，另一个形式是以莲花式仰卧着，然后慢慢举起全身。

练此式要注意的事项：
1. 初学者要小心以免弄伤颈部，累了就放下身体不需逞强做足三十秒到五分钟。
2.支撑的双手可稍做调整以便能令身体挺直与保持平衡。
3.高血压，心脏病，年龄大，体弱者，不要勉强练习。

主要功能：
1.对全身都有助益，帮助血液循环与延年益寿。
2.对喉，颈，甲状腺及副甲状腺有很大功效。
3.对消化不良，便秘，内分泌失调，肝胆都有助益。
4.防止内脏下垂和消化器官老化。
5.治疗焦虑和失眠。
6.强化背肌，腹部和腰力。

Matsyamudra (Fish Posture)
1.Lie down lotus posture.
2.Rest the crown of the head on the floor and grasp both the big toes with the hands.
3.Maximun time for practice is two and a half minutes.
Half the time of the shoulderstand posture.
(practice 3 times)

caution:
1.legs, buttock, crown should place on the floor.
2.head ailment and high blood pressure must cautiously.

benefits:
1.strengthens neck muscles and nerves.
2.treatment for cold, insomnia and anxiety.
3.good for developing memory.
4.expand the chest and slimming on your waist.

鱼式身印

1.以莲花坐式躺着。

2.头顶着地，背部拱起，双手握住两脚拇趾。

3.自然呼吸，时间是肩立式的一半，如肩立式做一分钟，鱼式就做三十秒。

（练习三次）

练此式要注意的事项：

1.大腿，臀部，头顶着地，手肘有没有碰地都行。

2.心脏病与高血压患者要小心。

主要功能：

1.强化颈部肌肉与神经。

2.治疗感冒，失眠与焦虑。

3.增强记忆力与活力。

4.扩胸细腰。

Bhavasana (Ideation posture)
1.Keeping the feet slightly apart and pointing in opposite directions, sit as in simple chair posture, but instead of holding the arms parallel to each other, bring the palms together as in a greeting. Keep the vision on the Ajina cakra. Normal breathing eight seconds.
2.Extend both arms to the right, the left arm touching the chest and stretching rightwards as far as possible. Normal breathing eight seconds.
3.Extend the arms leftwards in the same way. Normal breathing eight seconds.
4.Put the arms behind the back and bring the palms together. Normal breathing eight seconds.
(practice 4 times)

benefits:
1.improves co-ordination.
2.balancing body.
3.increase the energy and blood circulation.

理念式

1.两脚跟稍微分开，两脚掌指向反方向，以简单椅式蹲下，双手合掌置于胸前，视力集中于眉心轮，自然呼吸八秒。

2.双手臂往右伸展（左手臂碰到胸部，往右伸的越远越好）自然呼吸八秒。

3.双手臂往左伸展，自然呼吸八秒。

4.双手在背部合掌（手指朝上），自然呼吸八秒。

（练习四回合）

主要功能：

1.加强集中力和定力。

2.增进身体的平衡与下盘的稳固。

3.增进能量与调和气血。

Halasana (Plough Posture)
1.Lie down, place both hand beside the thighs, palms downwards.
2.Gradually bring the legs backwards and extend them as far as possible. Let the toes of both feet touch the ground. (legs must straight, don’t bend the knees) normal breathing. Duration five minutes.
(practice 3 times)

benefits:
1.strengthens neck, ligament, back, waist.
2.help for fat, indigestion, appetite loss, constipation, menstrual disorders, liver, person weak in spleen.
3.treatment for cold.
4.able to relax the entire body and refresh.
5.strengthens and tones up the fat on legs.

锄式

1.仰卧，双手置于脚侧，掌心着地。

2.举起双脚，使双脚越过头部，脚趾着地。（双脚伸直，膝盖不要弯曲）自然呼吸，此式最长时间可做五分钟。

（练习三次）

另一个方法是如肩立式把身体举起，用双手支撑背部然后慢慢把脚放下。

主要功能：

1.强化颈部，脊椎韧带，背部和腰。

2.对肥胖，消化不良，食欲不振，便秘，月经不顺，肝功能及脾脏衰弱者有助益。

3.对治疗感冒有帮助。

4.能舒畅全身和提神。

5.强化与修长腿部。

the little match girl 卖火柴的女孩

There day I chat with Belinda( incharge Angel Orphange), she said not all the children in Angel Orphange is orphan, actually some of them they are parents still alive but because of some private reason cannot take care on the childrens.

那天与安琪儿童园的负责人Belinda闲聊才知道有些儿童并非孤儿，父母健在只因某些特殊的原因才被安顿在儿童园。

One of the children -Michelle her parents still alive but mother is handicapped, Michelle and another four brother and sister also got a bit handicap. Michelle father work on cemetery with low salary, her father only expend the salary ownself don't care about wife and childrens. Michelle mother try many kind of job but all the job can't be longer.

我印象深刻的是一位名叫Michellel的小女孩，她父母健在可惜母亲患有轻微弱智，Michelle的五位兄弟姐妹都有轻重不一的弱智症状。Michelle父亲的人生哲理是天生天养所以他从不照顾孩子与妻子。她的父亲五十来岁在义山协助众人扫墓，他把微薄的收入都花在自个儿身上所以母亲也被逼工作养家。由于Michelle母亲弱智所以工作表现往往不能令上司满意，不到几个月就被裁退，直到现在也没有固定的收入与工作自身难保家徒四壁。

Michelle father and mother away not at home no one take care of them so Michelle away play alone on the park . One day Belinda saw Michelle on the park and worry about her so bring her to Angel Orphange.

由于双亲工作常不在家，Michelle与三哥就常到处游离浪荡终日无所事事。直到有一天被安琪儿童园负责人Belinda发现她独自一人在人民组屋附近的公园玩乐，Belinda担心她的安危于心不忍所以才把她带来儿童园照顾她。

I still can remember Anderson fairy tales – The little match girl
看到Michelle的处境让我想起安徒生的其中一个童话故事--卖火柴的女孩。

This little girl father and mother past away so she need to sell match to support oneself.
Whoever winter and cold wind, little girl only wearing broken clothes and cap standing in town street looking for someone to buy her match.
一位小女孩由于双亲英年早逝为了养活自己被逼卖火柴为生。
冬天寒风侵肌小女孩只穿了一件破烂冬衣与帽，手里提着一篮子火柴站在繁忙的
大街上等待路人来买火柴。

All the people look like brain no one take care about her, everyone pass by her but no one buy a match from her.
Time is going fast but little girl failed sell any match. This time little girl understand she need to use other way to sell the match. She walk to in front of stranger and hard sell but all the stranger look like very busy, walking fast and push her away like a toy.
路人们双眼如同蒙上纱布没人发觉她的存在，快速的在她身边穿梭。
时间一分一秒的飞驰篮子里的火柴还是原封不动，这时小女孩意识到不能站在原地
不动，她决定化被动为主动，她开始走向路人面前落力推销火柴。路人仿佛像在与时间赛跑不能停下片刻，不是推开她就是开口拒绝她，她弱小的身躯就像玩具般被推来推去。

The little girl selling match from morning until night but no anyone buy. She squatting down on the street and want to cry, she can’t understand why human is cool than wind? What is adult thinking?
从白天到黑夜一根火柴也没能卖出，她独自一人半蹲在街角缩卷一团抵受寒风，
风寒不及人寒。泪水在小女孩的眼眶徘徊，她心中满是问号，她摸不透为何没人
愿意买她的火柴？她搞不懂大人的心在想什么？

Little girl is alone, hesitate and fear. She also very hungry and sleepy, suddenly on the darkness sky she saw mother face, mother said : “baby don’t feel so sad, good person is on everywhere , you must believe the world is full on love, sure must got someone switch on you match and bring you away from the darkness”.
无助，彷徨和恐惧占据了小女孩的内心世界，就在她饿的昏昏欲睡时，忽然在漆黑的天空看到妈妈的影像，妈妈说：“孩子不要难过，仁人君子处处在，你还没
碰到不代表没有，要相信这世界充满爱，将会有善人点亮你的火柴带你走出黑暗”。

Little girl standing up again and looking forward waiting for someone switch on the match.

Who is the person switch on the match ?

I believe that is you .

听了妈妈的话，小女孩再次振作站起来，纯洁透亮的双眼望向前方，盼望着点柴人。

谁会是那个点柴人？

相信在看的你就是。

Rumah Kanak-Kanak Angels, Kuala Lumpur 安琪儿童之家
Tel: 016-629 2933 / 03-7983 2126
No.126, Jln Hujan Gerimis 2, Overseas Union Garden, Bt.5 Jln Klang Lama, 58200 K.L

Thank very much for you support

谢谢你的支持感激不尽