![瑜伽圣经](https://wfqqreader-1252317822.image.myqcloud.com/cover/702/26188702/b_26188702.jpg)
第五节 简化式
下面的姿势是为没有足够时间练习所有基本姿势的练习者所设计的。尽管没有充足的时间,但也万万不能急于求成,潦草应付。在练习每个姿势时至少深呼吸5次,同时左侧和右侧都要练习,以平衡地活动整个身体。
坚持经常地一点点练习瑜伽比每周或者每几周一次性练习2小时对身体的益处更大。日常的练习是关键,哪怕只有15分钟的时间。做自己能做的,享受练习的时间,而不是让姿势的练习带来压力。
15分钟练习
15分钟练习系列完全是由基本练习姿势的变体组成的,这些姿势是为那些感觉身体疲劳,处于受伤恢复期或者需要逐步练习基本姿势的练习者所设计的。这些舒缓的练习姿势对神经系统有放松的作用,所以最好选择工作一天后或在夜晚练习,这样有助于睡眠。从练习拜日A式两次,拜日B式两次开始,一步一步来而不是直接跳跃进入四肢支撑式。在练习站式和坐式时都最少呼吸5次,身体的左侧和右侧都要练习。可以适当使用支撑物帮助练习。
![figure_0171_1034](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1034.jpg?sign=1739476490-Nvfwv0fxS9wr2snry4aM9Nz9BmhZaKIS-0-c9b27232ee2ad41363627b25061253f9)
![figure_0171_1035](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1035.jpg?sign=1739476490-e4EIJTOVvy1HLLgdBB0MDZ9PEgcpJTC0-0-d89af220fb61272d23982d811b14a0e0)
![figure_0171_1036](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1036.jpg?sign=1739476490-muxJJnptAHAoTUacGFGTyAi5sb7Sz9In-0-5e4f41ae7cf8ae7647e6c7c3177a0564)
![figure_0171_1037](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1037.jpg?sign=1739476490-iiQRMP8FO4XvO5XM6Zk7ZSwUI3uVjbV9-0-498837d7c136697ca8ab56d1a38a8b03)
![figure_0171_1038](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1038.jpg?sign=1739476490-GnDnG86WtI476SsC12nE5wsccRHCH5M1-0-acf028ecb59f25491c516e0a09e6f1f9)
![figure_0171_1039](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1039.jpg?sign=1739476490-XPpFDstwvkLwy4yJbimZurPEKRSQ3gqv-0-0eeb98e302c792042155b5331ec05ea7)
![figure_0171_1040](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1040.jpg?sign=1739476490-a4S66IpSdfenS8LVjf1PnhHQhJkPCbOn-0-48096cfbb5535f6459c932c38c792d4b)
![figure_0171_1041](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1041.jpg?sign=1739476490-MkqIeUjj6CZcIL7PL34op1JL0wVohIqc-0-69675e670a75d7e612be3dcdbea90c90)
![figure_0171_1042](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1042.jpg?sign=1739476490-1IcrdTsi8ZtaLm6JY1ul17b8gPoSHV4L-0-65538710e69138336235948595540efc)
![figure_0171_1043](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1043.jpg?sign=1739476490-UZxuhihFFmtgdebyp6nJ6N3V3mo5xfkJ-0-5dfaa0e498648935208f44d6146c6557)
![figure_0171_1044](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1044.jpg?sign=1739476490-EnOUGlcQhE25cEAW2M8vvOLLLzqJshpI-0-59e100ba6392971ffcbe19f8f41e8426)
![figure_0171_1045](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1045.jpg?sign=1739476490-77xV0Zd5kj3X56tihnSUBJWqaAjUXnmr-0-d26daad28c0f90a1b6120b6379ca481f)
![figure_0171_1046](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1046.jpg?sign=1739476490-UsH5ETMUSZOxILvb6jx2WKb5xze9pVcC-0-a21a3fb0be014212a2525a27f221e16b)
![figure_0171_1047](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0171_1047.jpg?sign=1739476490-rxgIQv13L25F44otGMK8Uqre4aBvT13P-0-325a7ad95523d4092fd48264c0428cc8)
30分钟练习
30分钟的瑜伽练习时间包括关键的基本姿势,所以可以在体力、精力和注意力集中上为开始基本姿势的练习起到过渡作用。该练习可以让身体充满活力,所以你可以在早上练习,这是开始一天的好方法。该练习可以唤醒身体,使思想从昏昏欲睡中变得清醒,同时还能促进新陈代谢。早晨练习时身体可能不会像白天那样柔软,但练习每个姿势时额外的呼吸能有助于加深练习姿势,而不至于扭伤肌肉。从练习拜日A式三次,拜日B式两次开始。如果时间有限,可以将练习减半,而不必练习所有的姿势。
![figure_0172_1048](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1048.jpg?sign=1739476490-5X5v7jLgBWKCMdEwKTgMY9FOZ8bEecV2-0-dd3be2db421c72264d4e6c7aec395648)
![figure_0172_1049](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1049.jpg?sign=1739476490-nIp1nzN0Zz4NQPIMuVibrnv4E9sM9tur-0-e6e840fae0ec4990572ed63898753ed1)
![figure_0172_1050](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1050.jpg?sign=1739476490-0MxxlJYQOuUj1fMAml2H9QxMZrzT0M3G-0-b450036023dcaa19d0b6a695e13db55c)
![figure_0172_1051](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1051.jpg?sign=1739476490-9DVGBJKsFwFE0bQCbssfRkEadvu65jKe-0-b7a74be015a0f0fc306c22f4a78f56e4)
![figure_0172_1052](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1052.jpg?sign=1739476490-3WoSdnx1salCKG67UD6xvutWuPHiYxiB-0-f7d64776f5ba11cec537c1651f09d685)
![figure_0172_1053](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1053.jpg?sign=1739476490-L8vIpaENsUrQKN0yQ52IET4gjlaw2SfR-0-aed3eb4b29bdc7d9b81168215d5743df)
![figure_0172_1054](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1054.jpg?sign=1739476490-Pdw0dv1Zl7zdYcxl4DFhwHlYQQi1Gusw-0-b63e7dfe733e897e225a1d1252f1cfb1)
![figure_0172_1055](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1055.jpg?sign=1739476490-XoHA0JzSeC2uE9IIdQfOv317kJxr2005-0-9527e5ee07a8b5c895b54ec89d9b40d8)
![figure_0172_1056](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1056.jpg?sign=1739476490-evr11XpuNPNC3kqDNH3dXcaUwEiPP0oQ-0-f74bd16ee9437d2fc34d09073df95ad1)
![figure_0172_1057](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1057.jpg?sign=1739476490-wGdMIWuXmuGuGJe5WCv7efNU4gxb1yfL-0-015a8ae03ef54f7fa0667e17f45642a0)
![figure_0172_1058](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1058.jpg?sign=1739476490-J4KdIGyTRbp7eIFn1dpuPcgt8UOMksdh-0-e84d787d81dbcf3fd13bf876bea13405)
![figure_0172_1059](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1059.jpg?sign=1739476490-IgsaZm9p7OPb7a6xjRRERRgP7RNmOG4V-0-d7ae214ee714f8682c5e3f978853092b)
![figure_0172_1060](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1060.jpg?sign=1739476490-o8kMqTnf6KGU4m9jiAgMqPAiQJnrOjNJ-0-95db8b54090441f384a6a01145cf8caf)
![figure_0172_1061](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1061.jpg?sign=1739476490-beKa7DX9UWpDeLYnU60I7tP0H6EFFWAr-0-4d50f3845cf5b4d963f72bf97364fd1b)
![figure_0172_1062](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1062.jpg?sign=1739476490-jqLZs5F4avWcrnxhUCHVarvLvtyneh6h-0-7fc2da06a195187da65c08726425ddfd)
![figure_0172_1063](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0172_1063.jpg?sign=1739476490-n9uY3eNFjBJgSZJLMKy76ovqGPQG0fVP-0-e24780955c3d8077cba773540ad92130)
![figure_0173_1064](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1064.jpg?sign=1739476490-LuMPTD6ey4Vs0jlBtk6C1tdre3XumXSp-0-6f1a08fe6f3d9686f1c9c02a826f5740)
![figure_0173_1065](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1065.jpg?sign=1739476490-5fzppICdjgMmTHdt54v1bQDQwdN6TxGv-0-5edb106c59e66f7c1f13e8bbb3ad179c)
![figure_0173_1066](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1066.jpg?sign=1739476490-kWUdCtuU3sfNQeZMkfbUYuxAIa9pac6v-0-db29693ad7e9e76df4a3874eeb2d9407)
![figure_0173_1067](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1067.jpg?sign=1739476490-4JdWoJg7UtBRCC54KCG98qBdUA5bUf7v-0-763b27d502f2335d27b89455254e0be3)
![figure_0173_1068](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1068.jpg?sign=1739476490-yRIpZzaP9P5BWBpy5r8w8lU6yDzITbcG-0-6d1f3ea66e260e3334db6d82087e14b6)
![figure_0173_1069](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1069.jpg?sign=1739476490-0t6vqcrekluNRq5C59Mhej30jv9GkwhE-0-4200aac48f9ca7abfd68c1ff9dcef600)
![figure_0173_1070](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1070.jpg?sign=1739476490-aUdrYHNXoD4icBjDulTrALDlgzH5pUvO-0-14dbac7ea316451bf92a42b82316df71)
45分钟练习
45分钟的练习充满了活力,比之前30分钟的练习提高了一个层次。因此,在练习这个姿势之前一定要确定自己对所有的姿势都很熟悉,因为几个关键的姿势都收入到这个系列中了,另外还新添了几个更有挑战性的姿势。
本系列最后的结束姿势可以让身心找到平静。尽管一般认为在早上太阳升起和晚上日落时练习最好,但是在一天的任何时间都可以练习。
从分别练习三次拜日A式和三次拜日B式开始。像30分钟练习一样,如果时间不够可以减半。在练习过程中要注意呼吸,身体每侧练习时都要呼吸五次。
![figure_0173_1071](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1071.jpg?sign=1739476490-MSrr8ccztqJgDyYMJPmtguXUiHgDNFf4-0-73c7dcde157a1221e21bedde8d2959b7)
![figure_0173_1072](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1072.jpg?sign=1739476490-qdXQuTAXbNWomiC9zK2TIXKjmohJPQJH-0-a0a0dc27793829a81dd9553a82ed7fc1)
![figure_0173_1073](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1073.jpg?sign=1739476490-KcWtPz4ob9legdXATpB5tcmmtW0VXelu-0-e6cb13702a9489027955214869540fd1)
![figure_0173_1074](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1074.jpg?sign=1739476490-yQjirtrDScPsFNUstcSF54Wm4fYKSNb1-0-3b06e44aac9b521b7cf4f61dbc681932)
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![figure_0173_1076](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1076.jpg?sign=1739476490-Hl94VC5SfwPKMlegwUoHq567vdGtosuP-0-522fe21af9a823fc80815f56d788c717)
![figure_0173_1077](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1077.jpg?sign=1739476490-7M7mgzqnn5H51AcZYeFk0Ky57WaRzImr-0-031333f875ea48676a18b6286184adf3)
![figure_0173_1078](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0173_1078.jpg?sign=1739476490-xMB2A6ZYsKiACQM1t302V0yDVxkjeTzg-0-1d08dd827166ddff50795dd1b1be19ef)
![figure_0174_1079](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1079.jpg?sign=1739476490-OCpuklh1tGBH4Ge57pNmJ7aHEDGjrLdU-0-a4e70797d93d533c982ddc5b7608a6a9)
![figure_0174_1080](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1080.jpg?sign=1739476490-2JLl6KyukrB9tL90NdKVKxANZVlu1AuB-0-5f788a48428f2e62ec0371fff340f607)
![figure_0174_1081](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1081.jpg?sign=1739476490-micKdzEh6mV5UYDBMPlltViN2QErcg3u-0-226cac281232413999b28c9658a936a6)
![figure_0174_1082](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1082.jpg?sign=1739476490-GmMVj9KpJWmVLaOZ4DZGpbEzE8t1uhqn-0-27dd84499bf4be0aeb3e92dc37afcdfb)
![figure_0174_1083](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1083.jpg?sign=1739476490-EwBJDvXjNnbRpffacaAwMfLtkeapxe4R-0-58c86ff2a85b502d7f5899a8b0074bea)
![figure_0174_1084](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1084.jpg?sign=1739476490-BWrvTZoBmVRrBhIUi5kwRtCEHnILedUD-0-7cdf9c95449d47201a36dc719a942107)
![figure_0174_1085](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1085.jpg?sign=1739476490-2uVzcmPgewvtokq8h5UW2cITIsm0NC8b-0-c4273f38b1154e7d288930d27aa3d859)
![figure_0174_1086](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1086.jpg?sign=1739476490-7GcZ5FzO7vTsYll8zc0CcVnPDeLnibIT-0-6d4195a9d8f679a2360e27a12511dda8)
![figure_0174_1087](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1087.jpg?sign=1739476490-UhIa9PkypszXnM2sS6KeTMzjg52kTSbQ-0-a457887b71a5626003e529b420330e53)
![figure_0174_1088](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1088.jpg?sign=1739476490-QNeTqfibSMAhMNA1FDvRsa8DH9Gzlzvy-0-68bfb9069ca03ca170e55fe2fec59bfb)
![figure_0174_1089](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1089.jpg?sign=1739476490-lt3OuL9aBEVmXzfCtDPsd0xNFfHLYCm8-0-b9175d065e8f3cf99f0d91a366226a1b)
![figure_0174_1090](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1090.jpg?sign=1739476490-VD1kZl7hlzogKlspC1DWPFP5C67TDa4V-0-953d0f3ef66014c75724e859a937a172)
![figure_0174_1091](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1091.jpg?sign=1739476490-A5aqZK1JUtz3lY0ScIjww6vRfpaghuNf-0-09014869a497f5ff4d6f2157771e8e33)
![figure_0174_1092](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1092.jpg?sign=1739476490-jn0Mb10UnAOU8D7ychuGkMBDBffuyzW1-0-f9de197f64ea4bd25b29767a448f1052)
![figure_0174_1093](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1093.jpg?sign=1739476490-BHsYA10kLjbAUB94GDfGaLyB5LEGKRYx-0-d7fd794083b50877f0760496816d0be9)
![figure_0174_1094](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1094.jpg?sign=1739476490-HNErdpAGpYnX54phJZv9kx52kfMRbWdI-0-edeb9098f4faf1c6751b79fcf686bb86)
![figure_0174_1095](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1095.jpg?sign=1739476490-rjUv9oTXWMncD9GvIguiInHAbxM3nbby-0-55684eff4313234c783b6752144663e5)
![figure_0174_1096](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1096.jpg?sign=1739476490-zZvwhS9bWv58uxhyV0sdiy46vEKKsiHK-0-f76dc6a2e8ad6370b026f686acd63804)
![figure_0174_1097](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1097.jpg?sign=1739476490-T8aoHrlhZON4Pb0YZkmJ4m4gquhfeqDe-0-6b578cdd22a085e553d1698e088b4ebd)
![figure_0174_1098](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0174_1098.jpg?sign=1739476490-8JrCeHdy0jF9TKHldCnj76vD68eyp5eY-0-ee34e7122fc6ec27c6f72447ff0808e4)
![figure_0175_1099](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0175_1099.jpg?sign=1739476490-zss5EpuzQRf3dsTrls99X1M9p6ksGkCb-0-532a19b863636d7fc8833bacb51222db)
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![figure_0175_1101](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0175_1101.jpg?sign=1739476490-0x3UPoDz5EqNtqiB6jzBek8nHvkcVGfu-0-2e3412c042e4b110786f87da3ddf8597)
![figure_0175_1102](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0175_1102.jpg?sign=1739476490-Tqe629nhDqz2dM4KszPHiWhqZ8smBBvW-0-6845585c8fe4616bc0404acd737253ff)
![figure_0175_1103](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0175_1103.jpg?sign=1739476490-sTMwl9tolIyB4W5NvsBlL7MX4HfGbkWL-0-8c687943583021191c53f2ed39708fae)
![figure_0175_1104](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0175_1104.jpg?sign=1739476490-j2zJMN72C4uk7QgOLf7xGNMdcALXAjzA-0-513698764369746f331968b13e26696a)
![figure_0175_1105](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0175_1105.jpg?sign=1739476490-edDTr9uE6ec0XXcwWDZS9jFO0a5X1Mgm-0-41efe891f958de40212d6457b89b8450)
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![figure_0175_1108](https://epubservercos.yuewen.com/066CBC/14624320104546606/epubprivate/OEBPS/Images/figure_0175_1108.jpg?sign=1739476490-bI0hRXE7XTTkx4TmLeA8Gcn4qXtsQoPn-0-885eaa89c2b1dd1c2acee4f1d9c1470a)
穿越记忆中未知的门,当地球上只剩最后的尘土,才发现来到了历史长河的尽头,回到了开始。
——T.S.艾略特