wide apart. Exhale while bending your trunk forward from your hips. Keeping your arms

廣外。呼氣，同時彎曲你的軀幹 從你的臀部向前。保持你的胳膊

and head straight and in line with your trunk. The hands and forehead should rest on the

而直奔，並與您的幹線。 手和額頭應該休息的

floor in front of knees. Hold the position for few seconds. Inhaling go back to the vertical

地板在膝蓋的前面。保持姿勢 為幾秒鐘。吸入返回到垂直

position. Lie on your back and bend the knees. Press

位置。 趴在你的背部和彎曲膝蓋。按

the ankles with your hands holding the breath raise your buttocks and arch your back upwards.

用你的雙手拿著的氣息腳踝 提高你的臀部和弓起你的背部向上。

Raise your chest and navel as high as possible. Pushing your chest up towards the chin. Hold

抬起你的胸部和肚臍盡可能高。 推你的胸部，邁向下巴。持有

the pose for as long as its comfortable. Exhaling lower your body and release the ankles. Practise

的姿勢，只要它的舒適。呼氣 降低你的身體，釋放腳踝。練習

5 to 10 rounds. Sit with the legs all stretched. Slowly bend

5至10個回合。 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, Sit with your legs stretched out. Then take

幫助您與此體位法， 坐下雙腿伸了出來。然後取

your right knee and place it on the left thigh. Repeat the same with the other leg. Make sure

你的右膝蓋，將其放在左大腿。 重複相同的另一條腿。確保

that both the feet point upward and the heel is close to the abdomen. Place your hands

這兩個支腳指向向上和足跟 靠近腹部。把你的手

on your knees. Close your eyes and relax.

你的膝蓋。閉上眼睛，放鬆。