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。