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.

腿部。放鬆Shavasana。