Raise the heels coming up on the toes. Hold the position for few seconds. Lower the hands

提起腳跟來了腳趾。持有 的位置為幾秒鐘。放下手中

and heels while breathing out. Stand straight, fold your left leg and place

和腳跟，同時呼氣。 站直，疊左腿和地點

the sole of your foot along with your inner thigh. Inhale and raise your arms up keeping

你的腳連同你的內心唯一 大腿。吸氣，抬起雙臂保持

your palms together. Hold the posture for about 10 seconds and exhaling lower your arms

你的雙手合十。保持這個位置 約10秒鐘，呼氣降低你的武器

and your leg back to the start position. Now repeat the same with the other side.

和你的腿回到起始位置。現在 重複相同的另一側。

Kneel on the floor. Toes together and heels apart. Lower your buttocks on to the inside

跪在地板上。腳趾一起，高跟鞋 分開。降低你的臀部上向裡面

surface of your feet. Place your hands on your knees palms down. Close your eyes.

你的腳面上。把你的手 你的膝蓋手心向下。閉上你的眼睛。

Sit with the legs stretched out. Bend the left leg. Place your foot close to your hip.

坐在伸出的腿。彎 左腿。將你的腳靠近你的臀部。

Bend the right leg and bring the foot behind the left knee. Inhaling place your left arm

彎曲右腿，把腳下的背後 左膝。吸入把你的左臂

over the right knee rotate your torso placing your hand next to the left thigh. Look over

在右膝蓋轉動你的軀幹配售 你的手旁邊的左大腿。查看

to your right shoulder. Hold the posture for a few seconds. Reverse the movement to come

你的右肩。保持該姿勢 幾秒鐘。反向運動來

out of the posture and repeat on the other side.

出的姿勢和重複在另一 側。

Sit in Vajrasana.Bend forward and raise the body so its weight rests on the hands. Pass the

坐在Vajrasana.Bend前進和提高 身體那麼它奠定強度N手中。傳

right knee over the left one. Sit on the left heel pressing the bodies weight on it. Bend

右膝在左邊。坐在左邊 鞋跟按機構的重量就可以了。彎

your right arm raising he elbow high. Stretch your hand up bring the left hand up to center

你的右臂提高他肘部高。伸展 你的手，把左手高達中心

of the back and try to grasp the fingers. Stay in this position for up to 2 minutes.

背面和嘗試把握手指。 留在這個位置長達2分鐘。

Unclasp the hands and perform the asana with opposite hand and leg.

Unclasp手中，並與執行體位 另一只手和腿。

Lie on your back with arms away from your body facing upwards. Feet should be slightly

離開趴在你的背部與手臂從 體朝上。腳要稍

apart. Head and spine should be in straight line. Relax the whole body and be aware of

分開。頭部和脊柱應該是直 行。放鬆全身，並注意

your breath.

你的呼吸。