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 and hands

腿部。放鬆Shavasana。 趴在你的背部與雙腳併攏和手

under the hips. Inhaling arch your chest up and rest your crown on the ground. Hold the

在臀部。吸入弓起你的胸部最高 休息你冠上了地面。持有

posture for around 10 seconds. Lie on your stomach palms to the side of your

姿勢約10秒鐘。 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 額頭到地板上。

Lie flat on your stomach, bend your leg upwards and hold both the ankles with your hands.

平躺在你的肚子，向上彎曲你的腿 並用你的雙手握住兩個腳踝。

Inhale while raising your thighs and chest simultaneously arching your spine as much

吸氣，同時提高你的大腿和胸部 同時拱起脊柱盡可能多

as possible.Hold the position for as long as its comfortable. Exhaling return to the

作為possible.Hold，只要位置 作為其舒適。呼氣返回到

original position. Sit in Vajarasana. Stand on your knees with

原來的位置。 坐在Vajarasana。站在你的膝蓋

your hands close to your thighs. Stretch your arms up lean backward and slowly reaching

你的手靠近你的大腿。伸展你的 雙臂向後傾斜，慢慢地達到

the heels with your hands. push the hips forward and bend the spine as far as possible. Remain

高跟鞋用你的雙手。臀部向前推 和彎曲脊柱盡可能。留

in this final position for as long as its comfortable. return to the starting position

在只要這個最終位置的 舒適。回到起始位置

by slowly releasing the hands from the hips one at a time.Its important that this asana

通過緩慢地從臀部釋放手 一次一個time.Its重要的是這體式

is followed by a forward bending asana like Shashankasana.

之後是一個向前彎曲體位像 Shashankasana。

Sit in Vajrasana.Bend forward and raise the body so its weight rests on the hands. Pass the

坐在Vajrasana.Bend前進和提高 身體那麼它奠定強度N手中。傳

right knee over the left one. Sit on the left heel pressing the bodies weight on it. Bend

右膝在左邊。坐在左邊 鞋跟按機構的重量就可以了。彎

your right arm raising he elbow high. Stretch your hand up bring the left hand up to center

你的右臂提高他肘部高。伸展 你的手，把左手高達中心

of the back and try to grasp the fingers. Stay in this position for up to 2 minutes.

背面和嘗試把握手指。 留在這個位置長達2分鐘。

Unclasp the hands and perform the asana with the opposite hand and leg.

Unclasp手中，並與執行體位 相反的手和腳。