English & 中文

keep your feet together 雙腳保持併攏

place your heels together 腳跟靠攏

turn your toes outward 腳趾朝外

spread your toes 腳趾張開

squeeze the shoulders forcefully with the thighs 大腿緊緊夾著肩膀

lie back 往後躺

protect your lower back 保護好下背部

keep the spine rounded 保持拱背

roll in a clockwise direction 順時針滾動

roll forward and backward 前後滾動

extend your chin forward 下巴往前伸展

broaden your chest 胸腔擴展

land in Chatvari 以四柱著地

press firmly through your palms 手掌用力下壓

stretch the neck and spine 伸展頸部和脊椎

keep your spine straight and your pelvis square 脊椎伸直，骨盆中正

neck is extended backwards 脖子往後伸展

neck and spine should be in a neutral position 脖子和脊柱應(yīng)該處於中正的位置

lengthen through your abdomen 拉長腹部

open your groin 打開腹股溝

stretch the front of body 伸展身體的前側(cè)

wrap your arms around your thighs 雙手環(huán)抱住大腿

interlock your fingers behind your back 雙手在背後十指交扣

unlock your fingers 雙手解開

take hold of the wrist 抓手腕

cross your arms 雙臂交叉

elbows pressed to the floor 手肘推地

keep the elbows directly over the heels of your hands 保持手肘位於掌根的正上方

rest the top of your head on the mat 頭頂放在墊子上

never hold your breath 一定要保持順暢的呼吸/不要屏息