Sun Salutation A

太陽致敬式A（英文簡易版）

Mountain Position

Arms behind your back.

Roll your shoulders back and down.

Heels together.

Tighten your core muscles.

Feel your foundation.

山式站立。

雙臂放在身體后側(cè)。

雙肩往后往下。

雙腳并攏。

收緊核心肌群。

感受根基的建立。

1. Inhale: Raise your hands up,palms together. Eyes on your thumbs. 吸氣，手臂兩側(cè)向上合掌。眼睛看向大拇指的方向。

2. Exhale: Fold forward your upper body with a straight back. Hands next to your feet. 呼氣，折疊上身拉長背部往前往下。手放在腳的兩側(cè)。

3. Inhale: Lift your head up , straighten and extend your spine. Eyes forward. 吸氣，抬頭，脊椎伸展。目視前方。

4. Exhale: Place your palms down and one big step backward , bend your elbows and straighten your legs to plank position. 呼氣，手掌置于地面，往后一大步伸直雙腿 同時屈肘 來到木板式

5. Inhale: Upward facing dog. Move forward，Lift your chest up and open. 吸氣，上犬式。身體前移，胸腔往上擴張。

6. Exhale: Downward facing dog. ?Take 5 deep breaths. Lift your sit bones up and to the sky, press your heels down. Tighten your thigh muscles. Relax your head, eyes on your toes. Extend your spine，hold your ribs back .呼氣，下犬式。保持五次呼吸。坐骨往上盡量提升，腳跟壓在地面上。收緊大腿肌肉。放松頭部，眼睛看腳趾。伸展拉長脊椎，肋骨回收。

7. Inhale: Step forward to center of your hands. Lift your head up, straighten your spine. Eyes forward. 吸氣，一大步跨回到手中間，抬頭，伸直脊椎。目視前方。

8. Exhale: Fold forward your upper body close to your thighs. 呼氣，折疊身體靠近雙腿。

9. Inhale: Raise your arms. Stand up. Place your palms together. Eyes on your thumbs. 吸氣，手臂兩側(cè)向上合掌，起立，眼睛看向大拇指方向。

10. Exhale: Hands to chest center, hands to Namaste. Mountain position.呼氣，雙手拉回胸前。（印度）合十禮。山式站立。