半反臺式 （Reverse Tabletop Pose）

Feet hip distance

雙腳分開與髖同寬

Distribute weight evenly on all 4 corners of both feet

重量均勻分布於雙腳（腳底四個(gè)根基點(diǎn)）

Toes point straight ahead, not to the side

腳趾指向正前方，不要外八

Knees directly over ankles

膝蓋位於腳踝正上方

Knees hip distance

膝蓋分開與髖同寬

Lift the hips so they’re in line with shoulders & knees

上提髖部，使其與肩膀&膝蓋水平

Spread fingers as wide as you can

手指盡量張開

Wrists under shoulders

手腕在肩膀的正下方

Let the head go, if that feels ok for the neck

如果頸部沒有問題的話，頭可以自然後仰

Breathe into any tension in shoulders

如果肩膀緊張，就把呼吸帶到此處去放鬆