Bend your knees deeply sinking down until your hips are lower than the knees. Push up

彎曲你的膝蓋深深地下沉，直到 你的臀部比膝蓋低。推升

your elbows to your knees to open up your hips and gently press the side of your knees

你的手肘到你的膝蓋打開你的 臀部輕輕按壓膝蓋的側

to your elbows. Hold the position for as long as 30 seconds to 1 minute. Release the pose

你的手肘。按住只要位置 如30秒至1分鐘。鬆開姿勢

either sitting back or pushing the back up to standing.

無論是坐或推 備份到站立。