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  • Stand straight. Inhaling raise both the arms above the head. Keeping them shoulder width

    站得筆直。吸入提升雙方武器 上面的頭部。他們保持與肩同寬

  • 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。

Stand straight. Inhaling raise both the arms above the head. Keeping them shoulder width

站得筆直。吸入提升雙方武器 上面的頭部。他們保持與肩同寬

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