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. Lie on your back and bend the knees. Press

和腳跟，同時呼氣。 趴在你的背部和彎曲膝蓋。按

the ankles with your hands holding the breath raise your buttocks and arch your back upwards.

用你的雙手拿著的氣息腳踝 提高你的臀部和弓起你的背部向上。

Raise your chest and navel as high as possible. Pushing your chest up towards the chin. Hold

抬起你的胸部和肚臍盡可能高。 推你的胸部，邁向下巴。持有

the pose for as long as its comfortable. Exhaling lower your body and release the ankles. Practise

的姿勢，只要它的舒適。呼氣 降低你的身體，釋放腳踝。練習

5 to 10 rounds. Lie on your back with your legs straight.

5至10個回合。 趴在你的背部，雙腿伸直。

Fold your legs and bring your knees close to your chest. Wrap your arms around your

折疊你的腿，把你的膝蓋接近 你的胸部。環繞你的武器你

legs and draw them as close as possible. Bend your neck and try to touch your knees to your

腿，吸引他們盡可能接近。彎 你的脖子，並嘗試觸摸你的膝蓋到你

forehead. Maintain the posture for few seconds. Bring down your head and neck on the floor

額頭。保持姿勢幾秒鐘。 打倒你的頭部和頸部在地板上

and bring down your knees. Straighten your legs and return to the starting position.

和降低你的膝蓋。伸直 腿，並返回到開始位置。

Sit in Vajrasana. Inhaling raise your arms above the head keeping them straight and shoulder

坐在金剛座。吸入提高你的雙臂 頭部上方保持他們直肩

wide apart. Exhale while bending your trunk forward from your hips. Keeping your arms

廣外。呼氣，同時彎曲你的軀幹 從你的臀部向前。保持你的胳膊

and head straight and in line with your trunk. The hands and forehead should rest on the

而直奔，並與您的幹線。 手和額頭應該休息的

floor in front of knees. Hold the position for few seconds. Inhaling go back to the vertical

地板在膝蓋的前面。保持姿勢 為幾秒鐘。吸入返回到垂直

position.

位置。