slowly lift the buttocks and spinal chord raising the trunk to a vertical position.

慢慢抬起臀部和脊骨 提高中繼到垂直位置。

The elbows should be about shoulder wide apart. Gently push the chest forward so that it presses

肘部應約與肩同寬分開。 輕輕推胸部向前，使其塑機

firmly against the chin. Release your hands and place the arms on the floor beside the

堅決反對下巴。釋放你的雙手 然後將雙臂放在旁邊的地板

body with the palms down. Slowly lower the Torso and the buttocks and the legs. Relax

機身與手掌朝下。慢慢放下 軀幹和臀部和腿部。放鬆

in Shavasana. Lie on your back with feet together. Place

在Shavasana。 你的背部，雙腳躺在一起。地方

your arms side of the body with the palms facing the floor. Using your arms for support

用手掌你的手臂體側 面向地板。用你的雙臂支持

help and raise both legs keeping them straight and together. Slip your legs over your head

有助於提高兩條腿保持伸直他們 一起。在你的頭上滑你的腿

in an arch position till your toes touch the floor. Relax and hold a final pose for as

在弓的位置，直到你的腳尖著 地板。放鬆並保持一個姿勢決賽的作為

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

只要它的舒適。呼氣，降低您 腿和下回到起始位置。

Lie flat on your stomach palms to the side of your shoulders. Slowly raise your head

平躺在你的肚子手掌側面 你的肩膀上。慢慢抬起你的頭

and straighten your elbows. The arms may or may not be straight. Hold the position for

並伸直肘部。武器可能或 可能不是直的。保持這個位置

few seconds. Slowly release the upper back by lowering the arms, lower the navel, chest,

幾秒鐘。慢慢鬆開背部上方 通過降低手臂，降低乳頭，胸部，

shoulders and finally the forehead to the floor.

肩膀和最終額頭到 地板。

Lie flat on your stomach bend your leg upwards and hold both your ankles in your hands. Inhale

平躺在你的肚子向上彎曲你的腿 而在你的手中均持有你的腳踝。吸入

while raising your thighs and chest simultaneously upwards arching your spine as much as possible.

同時提高你的大腿和胸部 向上拱起脊柱盡可能地。

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

持有只要它舒服的位置。 呼氣返回到原來的位置。

Sit with the legs all stretched. Slowly bend forward and try to grasp your big toes with

坐下來與所有的拉長雙腿。慢慢地彎曲 轉發並嘗試抓住你的大腳趾

your fingers. Try to touch your knees with the forehead. Hold the position for as long

你的手指。嘗試用觸摸你的膝蓋 額頭。按住只要位置

as its comfortable. You can ask your instructor to help you with this asana.

作為其舒適。你可以問問你的老師 幫助您與此體位。

Sit with the soles of your feet together keeping the heels as close to the body as possible.

坐下來與你的腳底保持在一起 腳跟盡量靠近身體越好。

Clasp the feet with both hands. gently move the knees up and down. Repeat this movement

扣腳雙手。輕輕移動 膝蓋上下。重複此動作

15 to 20 times. This asana helps to open up the hips and stimulates the reproductive system.

15至20倍。這種體位法有助於開拓 臀部和刺激生殖系統。