legs slowly roll the buttocks and spine on the floor raising the trunk to a vertical

雙腿慢慢搖臀部和脊椎 地板提高軀幹到垂直

position The elbows should be about shoulders width apart. gently push the chest forward

定位肘部應約肩膀 同寬。輕輕推胸部向前

so that it presses firmly against the chin. Release your hands and place your arms on

使其牢牢壓靠在下巴。 釋放你的雙手，把你的胳膊上

the floor beside the body with the palms down. Slowly lower the torso, the buttocks, and

身上帶的手心向下旁邊的地板上。 慢慢地降低軀幹，臀部和

the legs. Relax in Shavasana. Lie on your back with feet together. place

腿部。放鬆Shavasana。 你的背部，雙腳躺在一起。地方

your arms beside your body with your palms facing down. Using your arms for support inhale

你的武器你的身體與你的手掌旁邊 朝下。用你的雙臂支持吸氣

and raise both legs keeping them straight and together. Slip your legs in an arch over

提高雙腿保持他們直 一起。滑您的腿拱了

your head till your toes touch the floor. Relax and hold the final pose for as long

你的頭，直到你的腳趾接觸地面。 放鬆並保持只要最終的姿勢

as its comfortable. Exhaling lower your legs and go back to the starting position.

作為其舒適。呼氣降低你的腿 並返回到開始位置。

Lie on your stomach palms to the side of your shoulder. Slowly raise your head and straighten

趴在你的肚子手掌一側的 肩膀。慢慢地抬起頭來，伸直

the elbows. The arms may or may not be straight. Hold the position for few seconds. Slowly

肘部。所述臂可以是或可以不是直的。 保持幾秒鐘的位置。慢慢地

release the upper back by bringing the arms, lower the navel, chest, shoulders and finally

通過將胳膊鬆開背部上方， 降低乳頭，胸部，肩膀，最後

the forehead to the floor. Lie flat on your stomach, bend your leg upwards

額頭到地板上。 平躺在你的肚子，向上彎曲你的腿

and hold both the ankles with your hands. Inhale while raising your thighs and chest

並用你的雙手握住兩個腳踝。 吸氣，同時提高你的大腿和胸部

simultaneously arching your spine as much as possible.Hold the position for as long

同時拱起脊柱盡可能多 作為possible.Hold，只要位置

as its comfortable. Exhaling return t the original position.

作為其舒適。呼氣回報​​噸的 原來的位置。

Lie flat on your stomach with boh hands under your thighs and chin on the floor. While inhaling

平躺在你的肚子下噓手 你的大腿和下巴在地板上。而吸入

only lift your left leg as high as possible keeping the other leg straight. Keep the position

只是抬起你的左腿盡可能高 保持另一條腿伸直。保持姿勢

for as long as possible without strain. Bring it back to the original position. Repeat with

為盡可能長時間沒有應變。帶 它返回到原來的位置。與重複

the other leg. Sit with the legs all stretched. Slowly bend

另一條腿。 坐下來與所有的拉長雙腿。慢慢地彎曲

forward and try to grasp your big toes with your fingers. Try to touch your knees with

轉發並嘗試抓住你的大腳趾 你的手指。嘗試用觸摸你的膝蓋

the forehead. Hold the position for as long as its comfortable. You can ask your instructor

額頭。按住只要位置 作為其舒適。你可以問問你的老師

to help you with this asana,

幫助您與此體位法，