above your head and bend your body backward. Exhaling bend forward bringing your chest

在你的頭頂，落後彎曲你的身體。 呼氣向前彎曲，使你的胸部

towards your thighs and your hands towards the floor

對你的大腿和你的手走向 地板

Inhaling launch your left leg straight back behind you. Extending to plank position standing

吸入啟動你的左腿向後伸直 在你身後。延伸到木板的位置站立

your right leg back, bend your elbows lowering your chest, chin to the floor, hold your breath,

你的右腿後面，彎曲你的手肘降低 你的胸部，下巴在地上，屏住呼吸，

inhaling raise your head and ribcage up.Exhale tucking your toes and lifting your hips up.

吸氣抬起頭來，胸腔up.Exhale 每天進食你的腳趾，並抬起臀部。

Inhale in the launch pose stepping your leg forward. Exhale standing forward bend again.

吸氣的姿態推出加強你的腿 前進。吐氣站立向前彎曲了。

Inhale into the arms reaching upward, exhale for making the sun salutation and coming back

進入吸氣向上深遠的手臂，吐氣 製作太陽稱呼和回來

to standing position.

要站立的位置。