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  • Lie on your back with feet together. Using your arms for support inhale and raise both

    你的背部,雙腳躺在一起。運用 你的武器支持吸氣,提高雙方

  • 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,


Lie on your back with feet together. Using your arms for support inhale and raise both

你的背部,雙腳躺在一起。運用 你的武器支持吸氣,提高雙方


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    Saba Singh 發佈於 2021 年 01 月 14 日