English & 中文

micro-bend in? the knees 微微屈膝

knee over? ankle 膝蓋在腳踝正上方

point toes to? ground 腳趾尖朝向地面

lift your? back leg 抬起後腿

legs parallel? to the floor 雙腿平行於地面

open your? legs wide 雙腿大大打開

breathe into? the hamstrings 把呼吸帶到腿部後側(cè)（腘繩?。?/p>

sit on your? heels 坐在腳後跟上

catch hold of? your left big toe 抓住左腳大腳趾

sink your? hips 髖往下沈

lengthen the? spine to avoid compression 拉長脊柱，避免擠壓

use back? muscles to lift up 利用背部肌肉來上提

shoulder? blades draw toward each other 肩胛骨彼此靠攏

look over? your left shoulder 看向左肩（延長線）

collarbones? broad 鎖骨展開

no tension in? your neck 脖子不要緊張

back of neck? long 頸部後側(cè)拉長

don't? collapse your shoulders 肩膀不能往下塌

arms by ears 手臂在耳朵兩側(cè)

hold your? ears with your knees 膝蓋夾耳

place your? forehead on the mat 前額放在墊子上

hold your? face 托住臉

tuck your? head in 頭部往內(nèi)收

tuck your? chin in slightly 下巴微微內(nèi)收

grab opposite? elbows 互抱手肘

gaze forward? and down 眼睛往前往下看

shift your? weight forward 重心前移

weight evenly? distributed? 重心均勻分布

arch up 向上拱

jump through? into your boat 向前穿越到船式

roll up to? the balance point 向上滾動至平衡點

roll to your? forehead 滾動至前額

free? breathing 自由地呼吸