apart. Bend the head, arms and upper body backward. Exhaling go back to the starting

分開。彎曲的頭部，手臂和上身 落後。呼氣回到起始

position. Lie flat on your back with hands by your side.

位置。 平躺在你的背部，雙手在你身邊。

Inhaling raise both legs upto 90 degrees of the floor. Hold the position for 15 to 60

吸入抬高雙腿高達90度 地板上。保持15至60的位置

seconds. Exhaling bring the legs down to the floor.

秒。呼氣帶來腿下降到 地板。

Support yourself on your elbows and raise your legs up to 45 degrees. Stretch your arms

支持自己在你的胳膊肘，提高 你的腿可達45度。伸展雙臂

out towards your knees. Hold the position for few seconds and lower your legs, hands

出對你的膝蓋。保持姿勢 幾秒鐘，並降低你的腿，手

and head. Lie on your stomach. Raise your entire body

和頭部。 趴在你的肚子。舉起你的整個身體

up supporting yourself only on your forearms and toes. Keep your elbows directly under

配套的自己只能在你的前臂 和腳趾。保持你的胳膊肘直屬

your shoulders and focus your attention on the abdominal muscles. Hold the position for

你的肩膀和集中你的注意力 腹部肌肉。保持這個位置

30 to 40 seconds. Relax. Lie on your stomach palms to the side of your

30到40秒。放鬆。 趴在你的肚子手掌一側的

shoulder. Slowly raise your head and straighten the elbows. The arms may or may not be straight.

肩膀。慢慢地抬起頭來，伸直 肘部。所述臂可以是或可以不是直的。

Hold the position for few seconds. Slowly release the upper back by bringing the arms,

保持幾秒鐘的位置。慢慢地 通過將胳膊鬆開背部上方，

lower the navel, chest, shoulders and finally the forehead to the floor.

降低乳頭，胸部，肩膀，最後 額頭 地板上。

Sit in Vajarasana. Stand on your knees with your hands close to your thighs. Stretch your

坐在Vajarasana。站在你的膝蓋 你的手靠近你的大腿。伸展你的

arms up lean backward and slowly reaching the heels with your hands. push the hips forward

雙臂向後傾斜，慢慢地達到 高跟鞋用你的雙手。臀部向前推

and bend the spine as far as possible. Remain in this final position for as long as its

和彎曲脊柱盡可能。留 在只要這個最終位置的

comfortable. return to the starting position by slowly releasing the hands from the hips

舒適。回到起始位置 通過緩慢地從臀部釋放手

one at a time.Its important that this asana is followed by a forward bending asana like

一次一個time.Its重要的是這體式 之後是一個向前彎曲體位像

Shashankasana.

Shashankasana。