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Come on to the floor on your hands and knees. Inhale while raising the head and repressing
一上來就在你的手和膝蓋在地板上。 同時將頭和抑制吸氣
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the spine so that the back becomes concave. Exhale while lowering the head stretching
脊椎使後變成凹形。 呼氣，同時降低頭部伸展
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the spine upwards and pulling the buttocks. The hands should be in line with the knees,
脊柱向上拉臀部。 雙手應符合膝蓋，
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the arms and thighs should be perpendicular to the floor. The knees may be slightly separated
手臂和大腿應垂直 在地板上。膝蓋可以稍微分開
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so that they are well aligned under
使得它們在完全一致
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the hips. Repeat it 5 to 10 rounds.
臀部。重複5〜10個回合。
